Started Stronglifts 5x5 too heavy?

SmileyFaceGuy
SmileyFaceGuy Posts: 201
edited January 12 in Fitness and Exercise
So I just started Stronglifts 5x5 last Wednesday. Instead of starting off with the prescribed 45 pound empty bar, I thought I would be a badass (not really) and start off with a higher weight (115 lb squat, 115 lb bench). Anyways, lifting these weights isn't a problem, but the pain I'm starting to develop in my left hip flexor and right shoulder is. So basically I'm wondering what I should do about this. Should I take next week off and deload when I come back? Or should I deload without taking a break? Or is this something that I can expect will go away in time and I should just power through it? Any advice? Thanks.

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    Depends on the severity. If it's soreness, then next week I'd lower the weight to where it's supposed to be and continue. If it's real pain, I'd probably cease and desist until I got myself sorted out.

    Most likely you're fine as the human body is built for punishment. Hopefully you've learned a lesson in how rushing to do things can ultimately slow you down.
  • SmileyFaceGuy
    SmileyFaceGuy Posts: 201
    Thanks. I would say it's more of a soreness, rather than pain, in my hips. My shoulder was in pain when I was bench pressing tonight, and actually caused me to fail on the first rep in one of my sets. I think I'm going to continue next week, but deload 50% on all the exercises.
  • wmagoo27
    wmagoo27 Posts: 201 Member
    Depending on how long you have been training, you should consider restarting the program at the prescribed 45lbs. Programs are designed the way they are for a reason, and letting your ego get in the way of that programming will F up your progress. Stronglifts is a VERY aggressive program and is designed to start light to give the body time to adapt to the weight increases and to prolong progress. Start too heavy and you'll only end your progress sooner.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    agree with the above.

    And ligaments and tendons take longer to strengthen than muscles also.
  • rileysowner
    rileysowner Posts: 8,354 Member
    I would agree that you should restart the program the way it was written going back to the empty bar.
  • cordianet
    cordianet Posts: 534 Member
    Restart with the empty bar. Yes, the other dudes in the gym will laugh at you, but so what? In 3 months when you're lifting twice what they do, I guarantee the laughter will turn to awe.
  • Lplommer
    Lplommer Posts: 1
    I would also suggest you get someone to check your form when you are doing the exercises regardless of which weight you chose to start at. Most injuries come from poor form rather than too much weight especially with the deadlifts!
  • SmileyFaceGuy
    SmileyFaceGuy Posts: 201
    3 days of rest and I came back and did squats with an empty bar. My hip flexors hurt more than ever. Any suggestions? For now I'm going lay off the squats and do leg presses instead.

    Also, I did have someone check my form before. He said it was good aside from leaning forward onto my toes, which I promptly corrected. I suppose I'll have to record my squat for a form check because this guy is the only person I've ever seen use the squat rack (coincidentally, he is also doing Stronglifts 5x5), so I can't really get a second opinion.
  • DavPul
    DavPul Posts: 61,406 Member
    Don't do squats orb presses for a couple weeks to give yourself time to heal. Then test is out and decide from there how to proceed
  • SmileyFaceGuy
    SmileyFaceGuy Posts: 201
    Don't do squats orb presses for a couple weeks to give yourself time to heal. Then test is out and decide from there how to proceed

    kk, no presses either. Thanks. Sucks because squats are my favorite. :(
  • danimalkeys
    danimalkeys Posts: 982 Member
    What is your foot placement? How far apart and how are your toes pointed? Sometimes the wrong stance can tweak hips.
  • SmileyFaceGuy
    SmileyFaceGuy Posts: 201
    What is your foot placement? How far apart and how are your toes pointed? Sometimes the wrong stance can tweak hips.

    Feet are about shoulder-width apart and angled out about 10 degrees.
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