What are your current 5x5 weights
nowine4me
Posts: 3,985 Member
I just started 5x5 two weeks ago. First stop Sears for fractional plates. Just wondering what is realistic by the end of the year (12 weeks)?
I currently lift:
Squats: 85
Bench Press: 45
Row: 50
Overhead: 40
Dead lift: 60
I currently lift:
Squats: 85
Bench Press: 45
Row: 50
Overhead: 40
Dead lift: 60
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Replies
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I've been doing it since April and have had a couple deloads, but so far so good. These are my most recent (and highest yet) weights:
Squats : 155 lb
Bench: 100 lb
Row: 95 lb
Overhead 75 lb
Dead lift: 185 lb
I'm still sore from my session yesterday!0 -
Oh:). Clearly I have some work to do. Nice.0
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You'll love it! I started pretty much with just the bar for most of the moves and progress has come slowly, but I'm still improving even months later.
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Week 10 this week
Squats: 110
Bench Press: 90
Row: 75
Overhead: 55
Dead lift: 1000 -
I just started yesterday.. I'm at the bar for everything.
The bar felt ridiculously easy though, even for bench and row. We'll see how it feels for OHP.0 -
I'm on week 26. I switched recently to 3x5 on the upper body exercises (squats are still 5x5). And I have fractional plates, so I increase a pound each time, instead of 5 lbs.
Squats 5x5: 123 lbs
Bench 3x5: 86 lbs
Pendlay Rows 3x5: 80 lbs
OHP 3x5: 70 lbs
Deadlifts 1x5: 140 lbs0 -
Week 3
Squats 85
OHP 50 Shameful
Deadlift 135
Bench 65
Barbell Row 70
ALL 5x5 except Dead0 -
Squats 195 5x3
Bench 110
Rows 150
OHP 80
DL 225x3
11 months in, a few injury breaks included0 -
Middle of week 3...
Squat: 80
OHP: 57
Bench: 75
Row: 80
Dead: 1000 -
I've only completed four sessions so not much to talk about just yet:
Squats: 85
OHP: 50 <---this was hard, got 5/4/4/3/3
Bench: 70
Row: 70
Dead: 850 -
I started StrongLifts in Feb, after the 12 weeks I switched to 3x5 and have done some minor variations since then. I've had to deload often for form checks and stuff.
Squats: 3x5x135
Bench: 3x5x105
Pendlay: 3x5x90
Overhead: 3x5x70
Deadlifts: 1x5x1700 -
I somewhere in the upper end of week 2 maybe starting week 3 range:
Squat - 80
OH Press - 55 (but it was NOT anywhere close to easy going to have to work on form and other moves to build this one up for sure!)
Deadlift - 110
Bench - 60
Row - 80
I messed up calculations one day when I went in to do the workout so now my numbers appear 'uneven' because they aren't what they WOULD be if I hadn't accidentally threw the extra 5 on one day or something like that. So, someone who started the same number of workouts ago as me doesn't have the same numbers (It was definitely my screw-up)
Seems to me everyone is aghast at the OHP numbers... I know I am thinking "oh all this is pretty OK for now"... but then I got to that one and it kicked me square in the face! No joy!0 -
Everyone has such awesome numbers!0
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I'm not sure where I am week wise...think I have been doing this since July.
Squat-150
OHP-70
Dead-185
Bench-90
Row-1050 -
Week 10 ish I ended here...
Squats - 100 kg (220 lbs)
Bench Press - 57.5 kg (126.5 lbs)
Barbell Row - 70 kg (154 lbs)
Overhead Press - 37.5 kg (82.5 lbs)
Deadlifts - 95 kg (209 lbs)
Deads and squats still on the up, switched to madcow for the upper body lifts.
p.s. I did not start with just the bar as have previous lifting, strength experience.0 -
2nd Session:
Squats - 55lbs
Bench Press - 45 lbs
Barbell Row -45 lbs
Overhead Press - 45 lbs
Deadlifts - 90 lbs
Nothing exciting, just doing what the spreadsheet tells me to do. So far so good.0 -
Week 2...
Squats: 110#
Bench Press: 55# - still feels easy but I'm starting slow on the upper body since it increases really quickly
Barbell Row: 65#
OH Press: 45#
Deadlifts: 145# - only did 3 reps today - will try again next week.
Think I'm hitting my first deload for squats and DLs. Not a great feeling. The 10# increases in DL are especially rough, and I can feel my form suffering. For men a 10# increase is a much smaller proportion of their weight than it is for women. I'm considering doing 5# incremental increases. Has anyone been playing with those numbers? Thoughts?0 -
Week 2...
Squats: 110#
Bench Press: 55# - still feels easy but I'm starting slow on the upper body since it increases really quickly
Barbell Row: 65#
OH Press: 45#
Deadlifts: 145# - only did 3 reps today - will try again next week.
Think I'm hitting my first deload for squats and DLs. Not a great feeling. The 10# increases in DL are especially rough, and I can feel my form suffering. For men a 10# increase is a much smaller proportion of their weight than it is for women. I'm considering doing 5# incremental increases. Has anyone been playing with those numbers? Thoughts?
Misread that! The 10lb increase for DLs can be rough. I would try the 5lb increment instead and then get some fractionals online from amazon once those increments get too large. 0 -
One more quick question. I understand how important proper form is. But, when doing squats, are you better off holding your weight steady and doing deeper squats, or to keep increasing per workout and squat to less than 90 degrees?0
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With squats you want to go deep and feel the stretch in your inner thigh. If feels weird at first, but you have to stick your butt out. Check out you tube for starting strength squats and mark rippetoe. Keep your weights low and keep your form if you have to. You will increase with proper form.
http://www.youtube.com/results?search_query=mark+rippetoe+squat&oq=mark+rip&gs_l=youtube.1.1.0l10.1263.2445.0.4733.8.8.0.0.0.0.187.885.4j4.8.0...0.0...1ac.1.krqZdthChEE0 -
I just restarted doing the Stronglifts program and my weights are creeping back to where they were a few months ago:
Squat: 115
OHP: 60 - this was relatively easy and the last time around I stalled here.
DL: 125
BP: 75
Rows: 85
My squats and DL used to be 145 and 165, respectively, and I can't wait to blow past those numbers!0 -
They are not impressive but here they are:
squats: 90
Bench press: 55
Overhead press: 40
bent over row: 60
Deadlift: 95
I just restarted it so my weights are lower than they used to be
They are going up though. I was stuck at 85lbs on squats for like 4 workouts... I FINALLY got all reps yesterday morning after taking a week off of going to the gym and am doing 90 tomorrow. 0 -
Week 2...
Squats: 110#
Bench Press: 55# - still feels easy but I'm starting slow on the upper body since it increases really quickly
Barbell Row: 65#
OH Press: 45#
Deadlifts: 145# - only did 3 reps today - will try again next week.
Think I'm hitting my first deload for squats and DLs. Not a great feeling. The 10# increases in DL are especially rough, and I can feel my form suffering. For men a 10# increase is a much smaller proportion of their weight than it is for women. I'm considering doing 5# incremental increases. Has anyone been playing with those numbers? Thoughts?
I never did 10lb increments on deadlifts. Always 5lbs.0 -
End of week 4. Squats 97, dead 107, overhead press 62, bench 77, row 87.
My *kitten* is so sore I have to rock back and forth in my chair a few times before getting up. :sad: So glad tomorrow is rest day.0 -
About dead and sqaut increments, they are larger specifically because the legs tend to be stronger and can handle more weight than the upper body. Maybe also check you are eating enough and having enough rest between sets and also have total days off from the gym, lifting and cardio. (might be an energy dip more than a strength dip if you see what I mean)0
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I would call last week my warm up week, so technically I just finished week 1. I'm following spreadsheet except deads
Bench 50#
OHP 45#
Squats 55#
Rows 70#
Deads 135#
I did a set of 90# on the deads last week and felt it was too light, so I loaded up a little and this week pulled 135# 1x5.0 -
Im on week 4 -
Bench 65#
OHP 45# (that **** is heavy and my nemesis)
Squats 115#
Rows 80#
Deads 135# -- was up to 145 but couldnt pull 5 in a row :sad:0
