5X5 strong lift program

fatboy235

Another member on MFP recommended this program to me since it's been a few years training with weights. Are any of you doing this program or have in the past.

LeenaRuns

I do it, but am thinking about moving to Starting Strength (similar concept)

mgmlap

there is a group on here Stronglifts 5x5 for Women...i think you will find everything you need ...I am doing SL..and love it. Its not overly complicated..and i am seeing some strength gains..I just need to be more consistent..

jacksonpt

I did it for about a year... good solid program.

billsica

I'm doing Stronglifts 3x5 I like it. I would do starting strength, but I can't figure out how to do a clean properly by myself.

lheaton

I'm doing it and love it so far. Be sure to get the app on your phone. It tracks everything for you and prompts you on each set with weight, reps, etc.

KimberlyDCZ

Dumb question: I know that one of the 5's stands for 5 reps. But the other 5? Is it 5 sets of 5 reps?

pastryari

I'm doing it and I love it. I second getting the free Stronglifts app, it tracks everything.

jacksonpt

Dumb question: I know that one of the 5's stands for 5 reps. But the other 5? Is it 5 sets of 5 reps?

yep... 5 sets of 5 reps

mikejholmes

I'd highly recommend you get the book Starting Strength. Even if you're going to do Stronglifts, SS will give you way more information about proper form.

LoraF83

I started on it - it was great. My only issue was that, because I run as well, squatting every session started bothering my knee once my weights got up there (with lighter weights, it was no problem). I recently switched to Wendler 5/3/1 because of that. However, I think Strong Lifts was the best way to get into weight lifting and helped me tremendously.

Angimom

I am also thinking of starting this. I have joined the group, now just need to read the info!

KimberlyDCZ

Dumb question: I know that one of the 5's stands for 5 reps. But the other 5? Is it 5 sets of 5 reps?

yep... 5 sets of 5 reps

Thank you!!!

mikejholmes

I'm doing Stronglifts 3x5 I like it. I would do starting strength, but I can't figure out how to do a clean properly by myself.

I admit I haven't tried it yet, but the instructions in the book make it sound very do-able. Have you actually tried? It's on my to-do for the weekend workout.

tidesong

Bump for the helpful info!

jacksonpt

I started on it - it was great. My only issue was that, because I run as well, squatting every session started bothering my knee once my weights got up there (with lighter weights, it was no problem). I recently switched to Wendler 5/3/1 because of that. However, I think Strong Lifts was the best way to get into weight lifting and helped me tremendously.

I've also switched to Wendler's 5/3/1... IMO Wendler is a more advanced approach and beginners should start with a 5x5 program almost regardless. If they are running or doing something else that "competes" with the lifting, they should program based on priority (running or lifting) rather than go to a more advanced program.

Just my $.02.

mikejholmes

there is a group on here Stronglifts 5x5 for Women...i think you will find everything you need ...I am doing SL..and love it. Its not overly complicated..and i am seeing some strength gains..I just need to be more consistent..

I'm not sure why a guy would want to be part of that group...?

SoViLicious

I love it. I downloaded jefit app to track things.

mikejholmes

[snip]
IMO Wendler is a more advanced approach and beginners should start with a 5x5 program almost regardless.
[snip]

You're dissing Starting Strength's 3x5?!?

LoraF83

I started on it - it was great. My only issue was that, because I run as well, squatting every session started bothering my knee once my weights got up there (with lighter weights, it was no problem). I recently switched to Wendler 5/3/1 because of that. However, I think Strong Lifts was the best way to get into weight lifting and helped me tremendously.

I've also switched to Wendler's 5/3/1... IMO Wendler is a more advanced approach and beginners should start with a 5x5 program almost regardless. If they are running or doing something else that "competes" with the lifting, they should program based on priority (running or lifting) rather than go to a more advanced program.

Just my $.02.

I get what you're saying, but I'm selfish and I refuse to give up either one. So, I'll use Wendler to make it work for me. I wouldn't recommend that someone start off with Wendler, but I also wouldn't consider myself a beginner. I did Strong Lifts for 6 months. My form is on point. I get adequate nutrition. I've read Starting Strength and Wendler's book. I research and educate myself on lifting. And, I'm moving a pretty decent amount of weight (265lb squat 1rm at 181lbs body weight).

Weight lifting is more the priority right now - my mileage isn't very high, maybe 12 miles a week? And when I start training for big race I have in February (which will require me to really ramp up my miles), strength training will take a back seat (2 days a week, deloaded weights, which the Wendler program will allow me to do very nicely).

Thanks for your concern, but I'm good

fatboy235

I would like to thank everyone who responded. I downloaded the app for the iPhone and am re-reading the pdf from the 5x5 site. If anyone would like to add me to their friend list feel free to do so. Also if you have any recommendations to help with the program please share them.

Thanks
Fatboy235
aka Gary

jacksonpt

I started on it - it was great. My only issue was that, because I run as well, squatting every session started bothering my knee once my weights got up there (with lighter weights, it was no problem). I recently switched to Wendler 5/3/1 because of that. However, I think Strong Lifts was the best way to get into weight lifting and helped me tremendously.

I've also switched to Wendler's 5/3/1... IMO Wendler is a more advanced approach and beginners should start with a 5x5 program almost regardless. If they are running or doing something else that "competes" with the lifting, they should program based on priority (running or lifting) rather than go to a more advanced program.

Just my $.02.

I get what you're saying, but I'm selfish and I refuse to give up either one. So, I'll use Wendler to make it work for me. I wouldn't recommend that someone start off with Wendler, but I also wouldn't consider myself a beginner. My form is on point. I get adequate nutrition. I've read Starting Strength and Wendler's book. I research and educate myself on lifting. And, I'm moving a pretty decent amount of weight (265lb squat 1rm at 181lbs body weight).

Weight lifting is more the priority right now - my mileage isn't very high, maybe 12 miles a week? And when I start training for big race I have in February (which will require me to really ramp up my miles), strength training will take a back seat (2 days a week, deloaded weights, which the Wendler program will allow me to do very nicely).

Thanks for your concern, but I'm good

I wasn't criticizing you at all, only making a clarification for the OP and other people who may read this that are getting into lifting. I've seen you enough on the boards to know you are probably good with what you're doing.

LoraF83

I started on it - it was great. My only issue was that, because I run as well, squatting every session started bothering my knee once my weights got up there (with lighter weights, it was no problem). I recently switched to Wendler 5/3/1 because of that. However, I think Strong Lifts was the best way to get into weight lifting and helped me tremendously.

I've also switched to Wendler's 5/3/1... IMO Wendler is a more advanced approach and beginners should start with a 5x5 program almost regardless. If they are running or doing something else that "competes" with the lifting, they should program based on priority (running or lifting) rather than go to a more advanced program.

Just my $.02.

I get what you're saying, but I'm selfish and I refuse to give up either one. So, I'll use Wendler to make it work for me. I wouldn't recommend that someone start off with Wendler, but I also wouldn't consider myself a beginner. My form is on point. I get adequate nutrition. I've read Starting Strength and Wendler's book. I research and educate myself on lifting. And, I'm moving a pretty decent amount of weight (265lb squat 1rm at 181lbs body weight).

Weight lifting is more the priority right now - my mileage isn't very high, maybe 12 miles a week? And when I start training for big race I have in February (which will require me to really ramp up my miles), strength training will take a back seat (2 days a week, deloaded weights, which the Wendler program will allow me to do very nicely).

Thanks for your concern, but I'm good

I wasn't criticizing you at all, only making a clarification for the OP and other people who may read this that are getting into lifting. I've seen you enough on the boards to know you are probably good with what you're doing.

Fair enough. I wasn't trying to suggest that anyone jump right into Wendler either. Sorry if I wasn't more clear.

billsica

I'm going to chime in again. I run and lift heavy. Squats and running are a killer. I put a priority on the lifting for a month.

Now that I'm more used to squats here is my run/squat routine. Using stronglifts 3x5

M - squats heaviest
T- short run. ouch ouch ouch
W - Squat, heavy or if I feel good, push it!
Th - short run, not to bad
F - pretty much deload just do it for the ROM so I don't tighten up, or skip squats.
Sunday - long run

jackpotclown

I'm in the middle of week 5. Did a lot of split routines over the years and I appreciate the simplicity of this....not to say the moves are just easy, but the idea of doing 3 exercises over 12 different specific area movements has its appeal. Either way I was one of the captain upper bodies that Mehdi was describing. After adding squats, deads, and presses to my workout, definitely seeing better results as well as leg definition. I think the program is pretty solid. If you don't have an iPhone, Liftbig is a good SL app for android. At this point I also appreciate my workouts only taking 30-45 mins every other day (for now til I need more time between sets LOL) \m/

PS....on non-lifting days I'll do some form of cardio....swim, elliptical, climbers, arc....typically won't do accessory lifting, especially the day of. \m/

JoanB5

Just tried my first StrongLifts today, started with Set B. I'm using sandbags for the moment (38 lbs), so reps are more like 9 overhead, 12 squats, 20 deadlifts-- just what felt right to me. Took me about an hour because I'm a wuss.

Tried a short run after, planned 2 miles, could only make it 1.5 without knee pain. Glad to know it's probably the squats, but a strong rear end makes a strong runner, so I'm sure they complement each other if I can find the right mix. May have to split up up my running and lifting days more, but thought I'd give it a try. Thanks for this thread and all the trains of thought.

JNick77

SL5x5 for Starting Strength are both fine programs. If you're going to do Starting Strength my only critique is that it requires users to do Power Cleans. In my opinion, Power Cleans are 60% technique and 40% strength and not a good choice for beginners WITHOUT a good trainer to work with. I would sub Barbell Rows in their place if you don't.

JAMProphet

SL5x5 for Starting Strength are both fine programs. If you're going to do Starting Strength my only critique is that it requires users to do Power Cleans. In my opinion, Power Cleans are 60% technique and 40% strength and not a good choice for beginners WITHOUT a good trainer to work with. I would sub Barbell Rows in their place if you don't.

I agree. I like Strong Lifts to start with, since it a) helps you to work on form by only giving you a few exercises to learn and perfect and b) because you get some great confidence by being able to up your weight each time.

I am on my 6 week of strong lifts, and as of today, I squatted my body weight (210) and benched 145 (my highest BP ever!)