Stronglifts 5x5 Summary
tameko2
Posts: 31,634 Member
Since trying to read that PDF report is like having your face shoved into a stranger's hairy, sweaty, muscular armpit I've sent several people a little write up -- and I've now done it like 3-4 times so I think its time to immortalize it somewhere and save people from that dreadful PDF.
The Plan
There are only 2 workouts, which you alternate, and you workout 3x a week with at least 1 rest day between each. So for me I do Mon - Thurs - Sat (you could also do Mon - Wed - Fri or Tuesday-Thurs-Sat -- you get the idea).
These sets are for your WORKWEIGHT (the weight you are lifting that day) and do not include warmup sets.
Workout A
Barbell Squat 5x5
Bench press 5x5
Barbell Row 5x5 (The app and the PDF call them that but they are actually pendlay rows).
Video of Medhi doing the whole thing:
Sesson A:
http://www.youtube.com/watch?v=EP2g3Sj3qSw
Workout B:
Barbell Squat 5x5 (5 sets with 5 reps)
Overhead press 5x5
Deadlift 1x5 (1 set with 5 reps)
Video of Medhi doing the whole thing:
Session B:
http://www.youtube.com/watch?v=ro3Mh9o7JPU
The starting weight should be light -- either 50% of your max 5 rep weight or:
Squat: Empty Bar (Olympic bar weighs 45 lbs, womens olympic bar weighs 35, there are bars out there that are NOT olympic standard and may weigh less so be aware of this).
Bench Press: Empty Bar
Barbell Row: 65 lbs (but if you have a power rack you can start with the bar by placing it on the bars set at a low level and pulling from the rack rather than the floor -- think about where the bar would be height wise if it had 45 lb plates on and that is the highest point you should set it at. This is my own recommendation, I don't believe its specified in any of Medhi's writing because his target audience is big sweaty man-dudes or dudes who want to BE big sweaty man dudes.)
Overhead Press: Empty Bar
Deadlift: He recommends you start at 95 lbs, again because you are pulling from the floor so you need plates on there in order to pull. But if you're a 120 lb lady that's like starting at .8 bodyweight which is kind of..very high. You can start with rack pulls until you work up to getting some 10lb or bigger plates on there, then you can put the bar on the ground with extra plates flat underneath it to elevate the bar. (same goes for the Pendlay Rows, in case that wasn't clear.
Every time you do an exercise add 5 lbs. If its the deadlift, add 10. as you are getting to heavier weights on stuff like the overhead press and bench press where us ladies are likely to fail out earlier than a guy, you might want to invest in these http://www.ironwoodyfitness.com/equipment/fractional-plates/olympic-2-in-fractional-plates.html because 5 lbs is actually a LOT of weight to go up every time - don't feel bad if you can't do it but do plan to progress in SOME manner. (You can also buy large 2 inch drilled washers from a hardware supply which weigh roughly 1.1lb each for much much cheaper).
So for example, Workout 1 will be Squat 45, Press 45, Deadlift 95 (or amount you think is correct). Workout 2 will be Squat 50, Bench 45, Row 65 (or amount you think is correct). Workout 3 will be Squat 55, Press 50, Deadlift 105.
Warm up sets: These articles should more or less cover it:
http://stronglifts.com/5-rules-to-find-your-perfect-warm-up-weight/
http://stronglifts.com/stronglifts-5x5-warm-up-empty-bar-work-weight/
http://stronglifts.com/why-deadlifts-1x5-stronglifts-5x5-squats/
How to do these lifts, equipment, etc
His instructional pages are actually pretty useful:
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
http://stronglifts.com/how-to-deadlift-with-proper-technique/
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
http://stronglifts.com/how-to-overhead-press-with-correct-technique/
http://stronglifts.com/how-to-master-barbell-row-technique/
But it helps to look at several videos/instructional pages because it might take a few perspectives for it to "click".
This is an excellent resource: http://startingstrength.wikia.com/wiki/FAQ:The_Lifts
For additional videos go to youtube, search for "Rippetoe" and whatever lift you want to watch videos of. Watch those.
These articles are also super helpful and very very detailed:
http://www.bodyrecomposition.com/training/whats-the-proper-way-to-squat-qa.html
http://www.bodyrecomposition.com/training/clean-style-deadlift-technique.html
http://www.bodyrecomposition.com/training/bench-press-technique.html
Equipment needed: Barbell. Plates. You can start without a squat rack but you'll need one pretty quickly and a power rack is MUCH better both for ease of use and safety if you are lifting alone. You'll also need a bench (that's why its called a bench press).
Failure is success!
At some point you will get to a weight (it will happen at different times on different exercises) where you can't complete all 5x5. yo'll do something like 5-5-4-4-3 (5 reps, 5 reps, 4 reps, 4 reps 3 reps) -- (so if you squat down on the 5th rep and can't get back up again you'd log that as 4). If this happens, next time you go do that exercise do NOT add 5 lbs, go back and do the exact same weight again. If it happens again, use the same weight the next time. If it happens a THIRD time, then the 4th time you deload by 10% and start your next day from there (so if you are squatting 100 lbs and you fail, you will take off 10 lbs and start again at 90, then go to 95, etc).
If this happens to you 2 ish times, in a row, its time to change to a 3x5 program (I believe). Same deal, but 3 sets instead of 5. Write-up to follow on this if I ever get there or if someone else wants to take it on. (I say 2-ish because you might want to try moving up with the fractionals before you just switch to the 3x5 program, but the basic story is that at SOME weight, you will no longer be able to expect to lift it 25 times in a row, even with rest. At that time, its time to drop your sets.
I think MFP gives me 2 hours to edit a post so if people want updates to this, holla, otherwise we can use this thread to add FAQ type things. I'm sure I've left something out. Oh wells.
The Plan
There are only 2 workouts, which you alternate, and you workout 3x a week with at least 1 rest day between each. So for me I do Mon - Thurs - Sat (you could also do Mon - Wed - Fri or Tuesday-Thurs-Sat -- you get the idea).
These sets are for your WORKWEIGHT (the weight you are lifting that day) and do not include warmup sets.
Workout A
Barbell Squat 5x5
Bench press 5x5
Barbell Row 5x5 (The app and the PDF call them that but they are actually pendlay rows).
Video of Medhi doing the whole thing:
Sesson A:
http://www.youtube.com/watch?v=EP2g3Sj3qSwWorkout B:
Barbell Squat 5x5 (5 sets with 5 reps)
Overhead press 5x5
Deadlift 1x5 (1 set with 5 reps)
Video of Medhi doing the whole thing:
Session B:
http://www.youtube.com/watch?v=ro3Mh9o7JPUThe starting weight should be light -- either 50% of your max 5 rep weight or:
Squat: Empty Bar (Olympic bar weighs 45 lbs, womens olympic bar weighs 35, there are bars out there that are NOT olympic standard and may weigh less so be aware of this).
Bench Press: Empty Bar
Barbell Row: 65 lbs (but if you have a power rack you can start with the bar by placing it on the bars set at a low level and pulling from the rack rather than the floor -- think about where the bar would be height wise if it had 45 lb plates on and that is the highest point you should set it at. This is my own recommendation, I don't believe its specified in any of Medhi's writing because his target audience is big sweaty man-dudes or dudes who want to BE big sweaty man dudes.)
Overhead Press: Empty Bar
Deadlift: He recommends you start at 95 lbs, again because you are pulling from the floor so you need plates on there in order to pull. But if you're a 120 lb lady that's like starting at .8 bodyweight which is kind of..very high. You can start with rack pulls until you work up to getting some 10lb or bigger plates on there, then you can put the bar on the ground with extra plates flat underneath it to elevate the bar. (same goes for the Pendlay Rows, in case that wasn't clear.
Every time you do an exercise add 5 lbs. If its the deadlift, add 10. as you are getting to heavier weights on stuff like the overhead press and bench press where us ladies are likely to fail out earlier than a guy, you might want to invest in these http://www.ironwoodyfitness.com/equipment/fractional-plates/olympic-2-in-fractional-plates.html because 5 lbs is actually a LOT of weight to go up every time - don't feel bad if you can't do it but do plan to progress in SOME manner. (You can also buy large 2 inch drilled washers from a hardware supply which weigh roughly 1.1lb each for much much cheaper).
So for example, Workout 1 will be Squat 45, Press 45, Deadlift 95 (or amount you think is correct). Workout 2 will be Squat 50, Bench 45, Row 65 (or amount you think is correct). Workout 3 will be Squat 55, Press 50, Deadlift 105.
Warm up sets: These articles should more or less cover it:
http://stronglifts.com/5-rules-to-find-your-perfect-warm-up-weight/
http://stronglifts.com/stronglifts-5x5-warm-up-empty-bar-work-weight/
http://stronglifts.com/why-deadlifts-1x5-stronglifts-5x5-squats/
How to do these lifts, equipment, etc
His instructional pages are actually pretty useful:
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
http://stronglifts.com/how-to-deadlift-with-proper-technique/
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
http://stronglifts.com/how-to-overhead-press-with-correct-technique/
http://stronglifts.com/how-to-master-barbell-row-technique/
But it helps to look at several videos/instructional pages because it might take a few perspectives for it to "click".
This is an excellent resource: http://startingstrength.wikia.com/wiki/FAQ:The_Lifts
For additional videos go to youtube, search for "Rippetoe" and whatever lift you want to watch videos of. Watch those.
These articles are also super helpful and very very detailed:
http://www.bodyrecomposition.com/training/whats-the-proper-way-to-squat-qa.html
http://www.bodyrecomposition.com/training/clean-style-deadlift-technique.html
http://www.bodyrecomposition.com/training/bench-press-technique.html
Equipment needed: Barbell. Plates. You can start without a squat rack but you'll need one pretty quickly and a power rack is MUCH better both for ease of use and safety if you are lifting alone. You'll also need a bench (that's why its called a bench press).
Failure is success!
At some point you will get to a weight (it will happen at different times on different exercises) where you can't complete all 5x5. yo'll do something like 5-5-4-4-3 (5 reps, 5 reps, 4 reps, 4 reps 3 reps) -- (so if you squat down on the 5th rep and can't get back up again you'd log that as 4). If this happens, next time you go do that exercise do NOT add 5 lbs, go back and do the exact same weight again. If it happens again, use the same weight the next time. If it happens a THIRD time, then the 4th time you deload by 10% and start your next day from there (so if you are squatting 100 lbs and you fail, you will take off 10 lbs and start again at 90, then go to 95, etc).
If this happens to you 2 ish times, in a row, its time to change to a 3x5 program (I believe). Same deal, but 3 sets instead of 5. Write-up to follow on this if I ever get there or if someone else wants to take it on. (I say 2-ish because you might want to try moving up with the fractionals before you just switch to the 3x5 program, but the basic story is that at SOME weight, you will no longer be able to expect to lift it 25 times in a row, even with rest. At that time, its time to drop your sets.
I think MFP gives me 2 hours to edit a post so if people want updates to this, holla, otherwise we can use this thread to add FAQ type things. I'm sure I've left something out. Oh wells.
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Replies
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This, plus the app in my phone, was everyting I needed.
Thank you again for all your help. You made it easy for me!!! I would never have dragged myself through a long-hard-to-read pdf.2 -
This needs to be made a "sticky" topic for sure.0
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Added links to info about warming up.0
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Once again- a home run from you. Thanks! This is perfect and yes, much easier to retain info from vs the PDF Of Manly Manliness (bro).0
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Its kind of a horrible wall of text though. Hmm0
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Thank you !!0
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...trying to read that PDF report is like having your face shoved into a stranger's hairy, sweaty, muscular armpit
THIS!!
Thank you for taking the time to post a summary!0 -
You are super awesome.0
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secondedThis needs to be made a "sticky" topic for sure.0 -
I've been thinking about doing Stronglifts.....this is beautiful. Thank you!0
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However, I think you have A and B mixed up. Deadlifts are on B, right?0
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However, I think you have A and B mixed up. Deadlifts are on B, right?
Oops, yes.
Damn its too late to edit it. Well *HEY GUYS, I GOT A AND B MIXED UP*
It doesn't *really* matter though0 -
Beautiful! Wish I'd had this when I was starting out... that PDF really is atrocious. And your description of it made me quite literally laugh out loud. I get that most of his audience is male, but it does sort of irk me that he's not doing anything at all in his power to help change that up a little. And it really wouldn't be difficult - just stop the DUDE BRAH YEAHHHH!!!! crap.
Ah well. Tis why we've got this group.
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Thanks, Tameko.
And yes, definitely needs to be a sticky1 -
Just what I was looking for.
Thanks you rock!0 -
Bumping for later. Thanks Tameko!0
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This is great, thank you!0
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This so awesome!! I won't miss the complete lack of acknowledgment or any inkling that a woman could do this program.0
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:drinker:
I feel like we need to pool together to buy you something nice now!1 -
Awesome! Thanks and it's now a sticky 0
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Awesome! Thanks and it's now a sticky
Can you edit it to fix the A/B thing? Not that it matters much, just curious.0 -
I know it's a sticky; I still want it in my cache.
You're awesome, Tam. You know it.
And thanks. 0 -
Awesome! Thanks and it's now a sticky
Can you edit it to fix the A/B thing? Not that it matters much, just curious.
Yup, done.0 -
Thank you for summarizing this!!! The PDF had a lot of "blah blah blah" it in. This really gets to the important parts.0
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What a great, easy to read, quick reference! Thanks for taking the time to put this together!!!0
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Beautiful! Wish I'd had this when I was starting out... that PDF really is atrocious. And your description of it made me quite literally laugh out loud. I get that most of his audience is male, but it does sort of irk me that he's not doing anything at all in his power to help change that up a little. And it really wouldn't be difficult - just stop the DUDE BRAH YEAHHHH!!!! crap.
Ah well. Tis why we've got this group.
Yeah, so much this.
I've been getting his emails and it's just as bad. The first email had the word "guys" in it no less (and possibly more) than 16 times, as in "the top ten things guys do wrong in the gym!!!"
Um, what's wrong with "people" instead of "guys"?
He has a couple of posts where he sort of says, "Yes, women can do this, too" and he knows he has women on his forums, and yet everything is men, men, men.
I know he says something like 93% (or whatever) of people using his program are men, but I highly doubt it. I bet it's more like 75% and he's just a sexist *kitten*.
Oh, well, if we can modify the program and make it work for us, so much win.0 -
Oops, posted in wrong topic, feel free to delete 0
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LOL Wish I had read this this AM when I first saw it! I just completed my 6th work out and finally raised my DL to 95 bahaha how dumb do I feel that I was supposed to start there! ah oh well!1
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Tameko, this is awesome!!! Thank you so much.
(Although I will miss reading about how Mehdi was soooo embarrassed when a girl beat him at arm-wrestling and how he changed his workout to make sure that will never happen again . . . I think he only mentioned that story 5 times or so.)0 -
Oh my gosh THANK YOU for summarizing!!! I downloaded the PDF a month ago, and have yet to start the program because I couldn't decipher the d@mn thing!! lol. Every once in awhile I would look at it and go huh?? Yes, being stuck in a smelly armpit it is. Now maybe I can get started on the thing. Geeeez :noway:
Seriously you're a life saver. Don't know what I'd do without the smart people at MFP :laugh:0
This discussion has been closed.