Anyone ever done Stronglifts 5X5

I have been reading some info on this program and have thought about trying it for a few months to see if it helps with building strength the way it claims to. Anyone have any experience with it?

I'm happy with it. Join the Stronglifts 5x5 group and jump in.

I have used it. I did it after my injury rehab had finished and got some decent strength gains, but I began to stall before the programme ended.

I'm now on week 3/12 of Madcow, which uses ramped up sets. Just aiming to get my strength up. Then I'll have a cycle of maintaining weight/doing exercises that are different to squat/bench/ohp/deadlift/row. Then I'll probably do Madcow again.

Before it ended? How long does the program go?

stronglifts.com

No. No one in the history of MFP has ever done it. You're the first.

If you use the handy search function, you'll find eleventy-bajillion threads on it. There's some groups as well.

Ahahah this is why I love you.

OP with millions of people on the earth and the thousands that are on this site I am sure you are not the only one who has ever done it.

PS. People might enjoy knowing that the Admins on this site ENCOURAGE repeated questions since a lot of times, new and accurate info is shared.

So don't get butthurt because somebody reposts.

I was under the impression that it is longer than a 12 week program...that one should try it for 12 weeks. Starting with an empty Oly bar, you are adding five pounds per workout, so it should go longer than 12 weeks, unless I simply misunderstood.

I've just started this program, and am doing my first "B" workout this afternoon. I can't WAIT!

I was wondering about what to start with also. I have already been lifting for over a year so starting with an empty bar seems like a huge waste of time for me as it would be well over 12 weeks just to get to the weight I already do 5X5 with on bench and several weeks for squats and rows also.

This is type of derailment I was implying to - though still related, not exactly what you were looking for.

If you go to the stronglifts website (www.stronglifts.com), it doesn't state to start with an empty bar actually.
You can, especially if you have no experience, and you can use the weighted bars if you can't lift the oly bar (for things like OHP & row)
It does suggest starting with 65lbs as the working weight for the barbell rows.

OP, if you're already say at 135lbs 5x5 for squat, deload a bit for your warm up and then use that as your working weight for the first session. Then add 5lbs.

I personally started the program with a smith machine and when I swtiched gyms and got access to a squat rack, I deloaded to the oly bar, and the squats is the only lift I add 5lbs on for every session.

I suggest reading through the SL website and going through the groups since the groups can sometimes give a better explanation than the original source (like the NROLFW group explained the program better than the book)

^^^ This...^^^

Thanks...am at the day job and don't post as thoroughly as I should with distractions...hit "post" when the phone rang. (I am amazed that I can even walk and chew gum at the same time.) :glasses:

I did it for 6 weeks....It was good but i need to lose fat and stronglifts wasnt going to help..I did gain strength...ended benching and squating 195, military press 110 and deadlifting 255...I must say the squats get tough..doding them everyother day for 5 sets i think is too much....look into starging strength...its the same but 3x5 instead....Stronglifts is said to be a starting strength ripoff...If i did my research first i would have done 3x5...good luck

I was doing the program and adding 20 min of light cardio or HIIT after each workout...I lost 5 Ibs

No. No one in the history of MFP has ever done it. You're the first.

If you use the handy search function, you'll find eleventy-bajillion threads on it. There's some groups as well.

I've never understood this response. Does the person posting it somehow think that *discussion* forums are designed to be used like encyclopedias, where you go to look up indexed information?

Are they under the impression that electrons are in short supply?

I don't get it.

No. No one in the history of MFP has ever done it. You're the first.

If you use the handy search function, you'll find eleventy-bajillion threads on it. There's some groups as well.

I've never understood this response. Does the person posting it somehow think that *discussion* forums are designed to be used like encyclopedias, where you go to look up indexed information?

Are they under the impression that electrons are in short supply?

I don't get it.

If you search and then post a response in another thread someone will whine about thread necromancy.:laugh:

If you use the handy search function, you'll find eleventy-bajillion threads on it.

There's no such number as a bajillion.

Anyway I just finished "week 8" but I did not start at the weights he suggested for everything. So I am doing the SL progression and technique. I've definitely had strength gains in the overhead press. Back when I was at 50 lbs ohp, I tried to do 65 when I had it on the bar and couldn't even get it off my shoulders let alone do a rep... the bar just sat there and laughed at me. Yesterday I just barely finished my 5x5 @ 90 lbs, after failing once each on 85 and 90 lbs before progressing. All the other lifts are just starting to get challenging for me so I can't say for certain that I've gained strength on them, yet, but all indications are that it is effective.

That is, the required exertion is increasing, but not as quickly as the weights are. I tried 135 on bench press at the time when I was doing 90 for my workout, and I was able to do 1 rep at 135. By the time I hit 135 for my workout weight I'm fairly certain I will be able to do more than 1 rep, and probably will hit all 5 reps.

If you are already good on form and know what you're doing for a specific lift, then just start on a weight that you can do 5X5 and progress as intended. I did the opposite and started lower to be sure I learned good form before applying it to a heavy bar.

I've been in lifting for a long time, but had recently taken a ~2 year hiatus to focus on running. Once I started back into lifting, I used SL 5x5 to guide me in the weight room. I'd like to think I'm decently strong, so I chose some higher numbers for my first week.

Squat: 275
Dead: 275
Bench: 155
Row: 135
OHP: 55 (I hadn't ever really done these before)

Things have progressed greatly, and now I'm to the point where I'm about to get back into running and just lift for maintenance. My last working sets were after about 10 weeks. I deloaded a couple times if I took too long off from the gym (holidays).

Squat: 405
Dead: 385
Bench: 230
Row: 155 (Started out doing bent-over rows, then switched to Pendlay)
OHP: 140

I started a month ago, I love it, as far as the comment about fat loss, it is not designed to take fat off quickly, it will increase your metabolism as you increase strength. This is best because you replace fat and the space it once was in with muscle. You also make your body a higher calorie burning machine. If you also want fat loss quickly, add cardio, you should always do cardio as well because it helps with heart health.
Also once a week when I do the bench presses, in between the warm up reps, I hold the back of the bench and do 2 sets of reverse crunches, after stronglifts when I go to the gym for the cardio I also do a set of the following (15 reps each)
Decline crunch
Decline sit up
On the Back Extension machine, I do side crunches holding a weight
and on the Back Extension I do the lower back, holding a weight
My lower back needs some focus however the additional abs once a week helps out a bit more

And the 12 weeks is essentiall the warm up period, it goes on and on for a long time, then there are additional programs after that
You start light, and work your way up, even when starting with the bar, it starts to get heavy faster than you think