March Check-in
RunDoozer
Posts: 1,699 Member
Well it's about that time. Lets see how you guys did last month or if youre just starting out great too.
Starting Weights I started from the bare minimum. I doubt I would have gotten the results I had if I went with my ego and started heavier. I implore anyone that doesnt have a weightlifting background to do the same. Or if you do start lighter than you think you should I believe it can only help you in the long run.
Squats - 45
Ohp - 45
Deadlift - 95
Rows - 45
Bench - 45
After the first week of feb
Squats - 175
Ohp - 95 and stalling
Deadlift - 225 bodyweignt
Rows - 135
Bench - 115
Now
Squats - 215 next session will be bodyweight yay!
Ohp - 95 and stalling still grrr deloaded and worked back up last time was my first re attempt at 5-5-5-4-1 I hate this exercise.
Deadlift - 265
Rows - 145
Bench - 135
Have seen a lot of good progression this month (exception being OHP) it's getting a lot harder now, but I welcome the challenge. I am fighting through the reps. I hope this doesn't mean im stalling soon. I am going to work hard and if it happens then it happens and Ill follow the program. I am eating at a deficit so that may have some effect but I hope not too much.
Goals this month
Squats - 275
Ohp - 105
Deadlift - 325
Rows - 175
Bench - 160
My body has been changing a lot. I am a big fan of this program and I am proof that if you stick to it that it will work out.
So just stay motivated and I know you guys and gals will too! :drinker:
Sorry that was long TL;DR Good luck and act awesome and you will BE awesome!
Starting Weights I started from the bare minimum. I doubt I would have gotten the results I had if I went with my ego and started heavier. I implore anyone that doesnt have a weightlifting background to do the same. Or if you do start lighter than you think you should I believe it can only help you in the long run.
Squats - 45
Ohp - 45
Deadlift - 95
Rows - 45
Bench - 45
After the first week of feb
Squats - 175
Ohp - 95 and stalling
Deadlift - 225 bodyweignt
Rows - 135
Bench - 115
Now
Squats - 215 next session will be bodyweight yay!
Ohp - 95 and stalling still grrr deloaded and worked back up last time was my first re attempt at 5-5-5-4-1 I hate this exercise.
Deadlift - 265
Rows - 145
Bench - 135
Have seen a lot of good progression this month (exception being OHP) it's getting a lot harder now, but I welcome the challenge. I am fighting through the reps. I hope this doesn't mean im stalling soon. I am going to work hard and if it happens then it happens and Ill follow the program. I am eating at a deficit so that may have some effect but I hope not too much.
Goals this month
Squats - 275
Ohp - 105
Deadlift - 325
Rows - 175
Bench - 160
My body has been changing a lot. I am a big fan of this program and I am proof that if you stick to it that it will work out.
So just stay motivated and I know you guys and gals will too! :drinker:
Sorry that was long TL;DR Good luck and act awesome and you will BE awesome!
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Replies
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I've only recently begun and I started with just the bar and increase in small increments because I have NO weightlifting experience.
Starting weights:-
Squat 20kg
Bench 20kg
Row 30kg
OHP 20kg
DL 40kg
I've just completed Session 7 and my weights are:-
Squat 32.5kg
Bench 27.5kg
Row 37.5kg
OHP 25kg
DL 50kg
I know those figures look puny but, as I said, I have NO weightlifting experience. In fact, I have NO gym experience at all. BUT ........... I am loving the gym and StrongLifts. I'm working hard to get my form sorted before the weights get really heavy. I spend ages watching form videos on YouTube and applying those techniques to my lifts. I'm struggling to get my form right on the deadlift and have a curved back but I'm working on it..
The owner of the gym is going to do some work with me later in March and is encouraging me to use him as a spotter to find out my 1RM for each lift to give me a benchmark. Is this a good idea cos I don't have a clue???0 -
The owner of the gym is going to do some work with me later in March and is encouraging me to use him as a spotter to find out my 1RM for each lift to give me a benchmark. Is this a good idea cos I don't have a clue???
Unless you're actually training for 1rm this is just purely for vanity purposes. Plus as you progress in stronglifts that number is going to change. Plus there is the risk of getting yourself hurt. That said I am always curious as to what my max weight is but I just cant bring myself to take the risk. I also dont want it to screw up my lifting schedule with stronglifts so I guess Ill just have to wonder. Maybe down the road after I move on from stronglifts Ill try and train for it. But unless you going to compete in lifting i dont see a need for it.
My 2 cents0 -
The owner of the gym is going to do some work with me later in March and is encouraging me to use him as a spotter to find out my 1RM for each lift to give me a benchmark. Is this a good idea cos I don't have a clue???
Unless you're actually training for 1rm this is just purely for vanity purposes. Plus as you progress in stronglifts that number is going to change. Plus there is the risk of getting yourself hurt. That said I am always curious as to what my max weight is but I just cant bring myself to take the risk. I also dont want it to screw up my lifting schedule with stronglifts so I guess Ill just have to wonder. Maybe down the road after I move on from stronglifts Ill try and train for it. But unless you going to compete in lifting i dont see a need for it.
My 2 cents
Thanks for that. What you're saying makes sense and, like you, I don't want to jeopardise my SL progress.0 -
Just finished week 2. Everything is still pretty easy right now as I lifted before but I am still going to go by the program. Started at 115 on bench since I could do 5X5 with 150 or more before I ever started.0
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My final Feb lifts were
Squat 310
Deadlift 345
Press 115
Bench 170
Row 150
No missed reps on any set.
I'm doing 2 days a week, workout A on Monday, workout B on Thursday. Each week when I deadlift I think I'm going to have problems and each week it feels about the same degree of difficulty as the last, so I'm clearly progressing. Bench and Squat have all been fine- not easy, but I'm not close to missing a rep (yet).
By the end of March I should be in the 350 squat range, 375 dead, and 210 bench. If I can hit those without missing any reps I'll be pretty stoked!0 -
oh btw- RunDoozer- thanks for posting your pics. I'm at 230 right now with a 200 goal and seeing how you changed in 3 months is highly motivating!0
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Just finished session 20. I had to break for a week due to being sick.
Squats - 140
Overheads - 80
Deadlifts - 180
Bench - 110
Barbell rows - 80 (tore a tendon in my elbow 3 weeks ago and have been in "rehab" mode)0 -
Alright, this is my first post in here. I'm back to lifting after 3 months off. Hoping to keep it going for a while this time.
I'm currently at:
Bench - 190lbs
Squats - 240lbs
Deadlift - 265lbs
OHP - 115lbs
Chin ups - 5x5, no extra weight.0 -
I had a near 2 week break for vacation but felt great to get back into it.
I am currently at:
Squats - 165
BP - 135
DL - 185
OHP - 105
Rows - 115
Everything is still good but OHP is getting hard. Good luck this month to all.0 -
Just started the program (RunDoozer thanks for the inspiration!)
Felt weird during my first workout squatting an empty bar but then I thought - to hell with it, I am not doing this for show. Did two workouts and can definitely feel my quads. Also I think my upper torso is getting bigger although that might be just wishful thinking.
I love the program and hope it brings the results. Counting hours to my next workout tomorrow evening.
My gym doesn't have 2.5 lbs weights so I will have to increase in 10 lb increments which is fine at this stage but might slow me down later. I am going to play it by ear though.
Currently I am at:
Squats - 55
BP - 45
OHP - 45
DL - 95
Rows - I misread the app and started at 95 instead of 65. I did 5x5 no problem but I think I will downsize to 75 and work on my form.0 -
Just started the program (RunDoozer thanks for the inspiration!)
Felt weird during my first workout squatting an empty bar but then I thought - to hell with it, I am not doing this for show. Did two workouts and can definitely feel my quads. Also I think my upper torso is getting bigger although that might be just wishful thinking.
I love the program and hope it brings the results. Counting hours to my next workout tomorrow evening.
My gym doesn't have 2.5 lbs weights so I will have to increase in 10 lb increments which is fine at this stage but might slow me down later. I am going to play it by ear though.
Currently I am at:
Squats - 55
BP - 45
OHP - 45
DL - 95
Rows - I misread the app and started at 95 instead of 65. I did 5x5 no problem but I think I will downsize to 75 and work on my form.
I've seen that a lot of people buy those ankle weights and just bring them and throw them on the end. They're pretty cheap too.0 -
my first check in but loving the program. I just finished seasion 10 on Monday and have session 11 today.
No problems for me yet, only having slight dificulty on the OHP so far but still managable with 1:30 rest.
I cannot believe how scared/intimidated I was when I started. I wish it didnt take me so long to get over my fear and start b/c this system makes it so easy to learn and improve your 5x5 being you start from scratch and progress your way up.0 -
I hate the OP as well, I've switched to a clean & press because it gets my heart rate up and I just find it more enjoyable. Plus my glutes and hammies need all the work they can get.
I'm 6'0" 183lb
Squat : 185
Bench : 135
Rows: 135
Deads: 250
My max on OP was 80, doing 105 on clean & press.0 -
I am so glad I have started this program. I used to lift back in high school/college fro football and wrestling but nothing really as structured as this was more just hey no need to lift more than 225 on bench just do it as many times as you can and then work down doing sets until exhaustion and then do the same thing with leg press no need for squats. I had decent endurance but never the gains that I can see happening with this program. My numbers are below and at my size I still have a lot of weight to lose and a lot of room for strength gains but what I have loved most about this is that my 13 year old daughter has started lifting with me doing the same lifts but at a 3x5 instead of 5x5 and the look on her face each week as she sees the weight going up and the change she has seen in her physical abilities is so much more motivation for me to keep working as well. with her we started with a 35lb olympic bar instead of the 45lb for bench, squat, and deadlifts, and then a 25lb curl bar for op, and rows. She hasnt moved up each workout but over the last 5 weeks she has seen a big difference in what lifting can do and was able to do 5 unassited chin ups in PE the other day at school during their mid year fitness tests after never being able to do even 1 and was so excited she called me in between classes just to let me know.
I'm 6'3" 419lb
Squat: 185
Bench: 165
Rows: 120
OP: 105
Deadlift: 205
13 yr old Daughter 5'9"
Squat: 60
Bench: 40
Rows: 35
OP: 25
Deadlift" 850 -
Finished Week 6, workout A last night and so far so good. I started off heavier than the bar on beginning the program as I had just started back working out prior a few weeks before. So as of last night:
Squat 195
Bench 155
OHP 100
Row 155
Deadlift 185
I can tell that the squats and rows are about to become challenging in the next couple of weeks. I am still adding accessory lifts for those targeted muscle groups, but we'll see how that goes once it really gets to my threshold.0 -
I am so glad I have started this program. I used to lift back in high school/college fro football and wrestling but nothing really as structured as this was more just hey no need to lift more than 225 on bench just do it as many times as you can and then work down doing sets until exhaustion and then do the same thing with leg press no need for squats. I had decent endurance but never the gains that I can see happening with this program. My numbers are below and at my size I still have a lot of weight to lose and a lot of room for strength gains but what I have loved most about this is that my 13 year old daughter has started lifting with me doing the same lifts but at a 3x5 instead of 5x5 and the look on her face each week as she sees the weight going up and the change she has seen in her physical abilities is so much more motivation for me to keep working as well. with her we started with a 35lb olympic bar instead of the 45lb for bench, squat, and deadlifts, and then a 25lb curl bar for op, and rows. She hasnt moved up each workout but over the last 5 weeks she has seen a big difference in what lifting can do and was able to do 5 unassited chin ups in PE the other day at school during their mid year fitness tests after never being able to do even 1 and was so excited she called me in between classes just to let me know.
I'm 6'3" 419lb
Squat: 185
Bench: 165
Rows: 120
OP: 105
Deadlift: 205
13 yr old Daughter 5'9"
Squat: 60
Bench: 40
Rows: 35
OP: 25
Deadlift" 85
That's really cool that you're doing this with your daughter. Mine is 11 and I have a 9 year old boy, I can't wait to introduce them to lifting. Nicely done....0 -
Found the 2.5 lbs weights. They only have one pair and it was well hidden.I've seen that a lot of people buy those ankle weights and just bring them and throw them on the end. They're pretty cheap too.0 -
Found the 2.5 lbs weights. They only have one pair and it was well hidden.I've seen that a lot of people buy those ankle weights and just bring them and throw them on the end. They're pretty cheap too.
Great you found them. I'd be stashing them away someplace that I could find them next time lol. My gym has like 20 pairs and somehow I still can't find any. One pair would be really annoying lol0 -
I am so glad I have started this program. I used to lift back in high school/college fro football and wrestling but nothing really as structured as this was more just hey no need to lift more than 225 on bench just do it as many times as you can and then work down doing sets until exhaustion and then do the same thing with leg press no need for squats. I had decent endurance but never the gains that I can see happening with this program. My numbers are below and at my size I still have a lot of weight to lose and a lot of room for strength gains but what I have loved most about this is that my 13 year old daughter has started lifting with me doing the same lifts but at a 3x5 instead of 5x5 and the look on her face each week as she sees the weight going up and the change she has seen in her physical abilities is so much more motivation for me to keep working as well. with her we started with a 35lb olympic bar instead of the 45lb for bench, squat, and deadlifts, and then a 25lb curl bar for op, and rows. She hasnt moved up each workout but over the last 5 weeks she has seen a big difference in what lifting can do and was able to do 5 unassited chin ups in PE the other day at school during their mid year fitness tests after never being able to do even 1 and was so excited she called me in between classes just to let me know.
I'm 6'3" 419lb
Squat: 185
Bench: 165
Rows: 120
OP: 105
Deadlift: 205
13 yr old Daughter 5'9"
Squat: 60
Bench: 40
Rows: 35
OP: 25
Deadlift" 85
good for you and your daughter! Some of my best times with my son were in the weight room.0 -
OHP beat me down AGAIN. I could only manage 5-5-5-5-4. Grrr, I hate OHP on Mondays.0
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Start: Feb 6
Squats: 45
Bench: 45
Rows: 45
Overhead press: 45
Deadlift: 45
Now March 11
Squats: 105
Bench: 95
Rows: 95
Overhead Press: 70
Deadlift: 165
Steadily progressing, although i feel im gonna peak on the overhead press soon. Cant really tell if im seeing any change in my body yet, or if it's just wishful thinking.0 -
Start: Feb 6
Squats: 45
Bench: 45
Rows: 45
Overhead press: 45
Deadlift: 45
Now March 11
Squats: 105
Bench: 95
Rows: 95
Overhead Press: 70
Deadlift: 165
Steadily progressing, although i feel im gonna peak on the overhead press soon. Cant really tell if im seeing any change in my body yet, or if it's just wishful thinking.
It'll take a few months to notice. For a while you'll gain strength eithout adding size, once that is done and you are moving some weight you'll start to see some changes. Be patient and have fun!0 -
I started in January and am currently doing Stronglifts twice a week
Currently I weigh 61.2kg
my 5x5 stats (1x5 for deadlift) are as follows:
Squats: 1.15
Bench: 0.70
Rows: 0.93
OHP: 0.56
Deadlift: 1.440 -
I started in January and am currently doing Stronglifts twice a week
Currently I weigh 61.2kg
my 5x5 stats (1x5 for deadlift) are as follows:
Squats: 1.15
Bench: 0.70
Rows: 0.93
OHP: 0.56
Deadlift: 1.44
stats are as a percentage of my BW if that was not already clear.0 -
I just had my 5th session today. I started according to the program, but had to put more weights on for the 2nd than recommended. It wasn't a pride thing or trying to show off, it just felt like I was wasting time doing it empty. I haven't lifted weights much in the past, but I have stayed active with either work or cardio or sports - doing an empty bar just felt really silly for me. If I didn't up the weights I probably wouldn't have stuck with the program because I wasn't feeling challenged. So, I guess I skipped ahead, but I have a friend that's heavy into lifting that has been checking and critiquing my form and helping me out. It's going well and I like that I am at a point now that the weight isn't too much, but it is enough to feel like there is some change happening.
Squat - 155lb
Bench -105lb
Rows- 115lb
OHP - 70lb
Deadlift - 185lb
Bench and rows are starting to get tough, OHP I feel like I still have a few more sessions with before I will really be challenged, and I think squat and deadlift I shouldn't have trouble steadily progressing with - I am getting those sets in without much problem at all.
My friends that are not familiar with this program suggested that I switch from benchpress with a barbell to presses with dumbbells and less weight. Their reasoning was that they could tell I had the strength to put up the weight, but my stabilizing muscles are lagging behind and need to be better developed before I can start seeing progression with the bench. They say the dumbbell presses will help with the stabilization and when i get back to the higher weights with the barbell it will be easier for me. Anyone else have thoughts? I know that isn't the program - but I find myself agreeing more with the spirit of the program than the actual cut and dry instructions.0 -
My friends that are not familiar with this program suggested that I switch from benchpress with a barbell to presses with dumbbells and less weight. Their reasoning was that they could tell I had the strength to put up the weight, but my stabilizing muscles are lagging behind and need to be better developed before I can start seeing progression with the bench. They say the dumbbell presses will help with the stabilization and when i get back to the higher weights with the barbell it will be easier for me. Anyone else have thoughts? I know that isn't the program - but I find myself agreeing more with the spirit of the program than the actual cut and dry instructions.
Good question! I am curious to hear some opinions on this as well0 -
Stronglifts 5x5 is a beginner workout. The "spirit" of the workout is linear progression, and is as old as weighttraining itself - if you want to get stronger you gotta push yourself harder then last time (ie: add weight). If your not an advanced (or at least intermediate) lifter I would recommend to pick either stronglifts or starting strength and follow the program to the letter. They are written to be stupid simple to follow, so that by following it you become a more advanced lifter, and once you become a more advanced lifter you will know better what is working and what is not, and at that point you wont need a beginner program to tell you what you should do. Theres nothing wrong with adding exercises like dumbell flys or other accessoris to help you overcome a plateau and such as long as you continue the principal of linear progression, its just that it is outside the scope of this particular program. You use every muscle you need to bench press by... wait for it... bench pressing. Focus on benching as much as you can by benching, and when you are a more advanced lifter you can work on "training up" any areas that are lacking with isolation exercises, but you should build a solid foundation first. If it makes you feel better the barbell rows and overhead press will build your triceps, back and shoulders wich will also help increase your bench. The program, as written, is a whole body workout, it works all your major muscle groups and they all work together to make all the other lifts stronger. There is nothing special about strong lifts, this kind of routine has been around a lot longer than probably any of us here have been alive, and it will get the job done if you follow it, but if you stick with it long enough there will come a day when it dont get the job done any longer, and that would be the time to start making changes. Stick with what works untill it doesn't.0
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I leave for vacation this morning, so no weights for at last a week.
My closing numbers for March:
Squat 340
Bench 190
Dead 375
Press 130
Row 1650 -
My friends that are not familiar with this program suggested that I switch from benchpress with a barbell to presses with dumbbells and less weight. Their reasoning was that they could tell I had the strength to put up the weight, but my stabilizing muscles are lagging behind and need to be better developed before I can start seeing progression with the bench. They say the dumbbell presses will help with the stabilization and when i get back to the higher weights with the barbell it will be easier for me. Anyone else have thoughts? I know that isn't the program - but I find myself agreeing more with the spirit of the program than the actual cut and dry instructions.
Ignore them. Medhi has had questions on this several times and always says to use the bar and not dumbbells.0 -
Hi all,
I started at the beginning of the month. Now on week four. I started out at the empty bar for all exercises except the deadlift of course, but I did raise the bench press amount a bit after week two because I'm already a fairly strong bench presser.
Squats: 90
OHP: 65
DL: 135
BP: 85
BR: 85
Definitely seeing some changes to my body. My legs are much stronger, especially the hamstrings and the inner thigh. My shoulders have always been wimpy but they are already feeling bigger. Deadlifts and rows are hammering the back in a good way.
I'm trying to get quite low when I do squats. I find this really seems to help with any sort of knee strain.0
