5x5 Program for Women

jdavis193
jdavis193 Posts: 972 Member
in Fitness and Exercise
Hello,

I am having to have foot surgery in about 5 weeks so I am saving a lot of my routines for after the surgery since I won't be able to put pressure on the ball of my foot. I have a at home mini gym. I have a 100lb barbell set plus 50-60 lbs in plates and an aerobic step plus a few other things. Is anyone else doing this at home? I won't beable to do intense exercises that puts pressure on that part of the foot for about 3 weeks or so. I figured I can go ahead and do the 5x5 to get some calorie burn etc. Is there a guide for the warmup etc? My barbell that I have is weightless but I figured I can easily purchase an olympic size bar when the time comes. Right now I am doing JIllian michaels Ripped in 30 and TurboFire.

Replies

  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Hello,

    I am having to have foot surgery in about 5 weeks so I am saving a lot of my routines for after the surgery since I won't be able to put pressure on the ball of my foot. I have a at home mini gym. I have a 100lb barbell set plus 50-60 lbs in plates and an aerobic step plus a few other things. Is anyone else doing this at home? I won't beable to do intense exercises that puts pressure on that part of the foot for about 3 weeks or so. I figured I can go ahead and do the 5x5 to get some calorie burn etc. Is there a guide for the warmup etc? My barbell that I have is weightless but I figured I can easily purchase an olympic size bar when the time comes. Right now I am doing JIllian michaels Ripped in 30 and TurboFire.

    If you don't have a squat rack/power rack and bench you won't be able to do some of the exercises. There is no safe way as a beginner to hoist the weight needed to fail at 5 reps off the ground over your head and onto your back for squats.
  • da_bears10089
    da_bears10089 Posts: 1,791 Member
    when i started with stronglifts, i started out with an empty oly. most important part of that program is to make sure you get your form down, so you are going to want to spend a couple weeks perfecting the form before you start adding anymore weight to it. check out stronglifts.com, they have tons of instructional videos so you can see how your form should be. Once you get to the point of increasing the weight of your bar, then you will want to do a set with an empty bar to get your muslces warmed up and then a couple more sets increasing the weight until you get to your actual "working" weight. So i usually end up doing 3 warm up sets before i get to my actual 5 sets of 5. Best of luck!
  • da_bears10089
    da_bears10089 Posts: 1,791 Member
    Hello,

    I am having to have foot surgery in about 5 weeks so I am saving a lot of my routines for after the surgery since I won't be able to put pressure on the ball of my foot. I have a at home mini gym. I have a 100lb barbell set plus 50-60 lbs in plates and an aerobic step plus a few other things. Is anyone else doing this at home? I won't beable to do intense exercises that puts pressure on that part of the foot for about 3 weeks or so. I figured I can go ahead and do the 5x5 to get some calorie burn etc. Is there a guide for the warmup etc? My barbell that I have is weightless but I figured I can easily purchase an olympic size bar when the time comes. Right now I am doing JIllian michaels Ripped in 30 and TurboFire.

    If you don't have a squat rack/power rack and bench you won't be able to do some of the exercises. There is no safe way as a beginner to hoist the weight needed to fail at 5 reps off the ground over your head and onto your back for squats.

    this too! this is a must for safety purposes.
  • jdavis193
    jdavis193 Posts: 972 Member
    I have been lifting for awhile so I figured I can do the bar sideways and then put it on my nack as I have watched a video on that on the bodybuilding.com website. Even if I just did the other workout's I should beable to get a decent workout though.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    I have been lifting for awhile so I figured I can do the bar sideways and then put it on my nack as I have watched a video on that on the bodybuilding.com website. Even if I just did the other workout's I should beable to get a decent workout though.

    No, you really won't. Stronglifts 5x5 only has you doing two workouts. And the single most fundamental exercise for both workouts is the squat.
  • jdavis193
    jdavis193 Posts: 972 Member
    I have been lifting for awhile so I figured I can do the bar sideways and then put it on my nack as I have watched a video on that on the bodybuilding.com website. Even if I just did the other workout's I should beable to get a decent workout though.

    No, you really won't. Stronglifts 5x5 only has you doing two workouts. And the single most fundamental exercise for both workouts is the squat.

    Could I not just hold a heavy db instead of a barbel? I bought db bars so I can change my weights.
  • Carolyn_79
    Carolyn_79 Posts: 935 Member
    I don't think you'd be able to hold nearly as much weight in your hands compared to doing them the way they're recommended in the program. I was squatting 130 Ibs when I started the program and I don't think I would have been able to hold 65 Ib dumbbells in each hand to do the squats.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    I have been lifting for awhile so I figured I can do the bar sideways and then put it on my nack as I have watched a video on that on the bodybuilding.com website. Even if I just did the other workout's I should beable to get a decent workout though.

    No, you really won't. Stronglifts 5x5 only has you doing two workouts. And the single most fundamental exercise for both workouts is the squat.

    Could I not just hold a heavy db instead of a barbel? I bought db bars so I can change my weights.

    The question is can you keep grip on 75+ lb dumbbells and keep increasing the weight every workout beyond that? Because doing Stronglifts 5x5 your total squat will VERY quickly exceed 150 lbs and you have to keep pushing past even that.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I do stronglifts at home and do hack squats. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

    I did front squats until the weight got too heavy for me to clean to my shoulders. http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html

    It's not ideal, but neither is buying a squat rack when I don't have the money or room for one. :wink:

    My biggest concern for you is that all of the lifts (less so with the bench press) require you putting pressure on your foot. Unless I misread and you're waiting until after your foot has heeled to start lifting.
  • jdavis193
    jdavis193 Posts: 972 Member
    I have been lifting for awhile so I figured I can do the bar sideways and then put it on my nack as I have watched a video on that on the bodybuilding.com website. Even if I just did the other workout's I should beable to get a decent workout though.

    No, you really won't. Stronglifts 5x5 only has you doing two workouts. And the single most fundamental exercise for both workouts is the squat.

    Could I not just hold a heavy db instead of a barbel? I bought db bars so I can change my weights.

    The question is can you keep grip on 75+ lb dumbbells and keep increasing the weight every workout beyond that? Because doing Stronglifts 5x5 your total squat will VERY quickly exceed 150 lbs and you have to keep pushing past even that.

    Yes I probably could. You just hold one weight against your chest. I don't want to stop working out after my surgery so I was planning on doing the 5x5. I could lift as much as I can over my head and go from there.
  • jdavis193
    jdavis193 Posts: 972 Member
    I do stronglifts at home and do hack squats. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

    I did front squats until the weight got too heavy for me to clean to my shoulders. http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html

    It's not ideal, but neither is buying a squat rack when I don't have the money or room for one. :wink:

    My biggest concern for you is that all of the lifts (less so with the bench press) require you putting pressure on your foot. Unless I misread and you're waiting until after your foot has heeled to start lifting.

    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.
  • jdavis193
    jdavis193 Posts: 972 Member
    I do stronglifts at home and do hack squats. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

    I did front squats until the weight got too heavy for me to clean to my shoulders. http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html

    It's not ideal, but neither is buying a squat rack when I don't have the money or room for one. :wink:

    My biggest concern for you is that all of the lifts (less so with the bench press) require you putting pressure on your foot. Unless I misread and you're waiting until after your foot has heeled to start lifting.

    The hack squats is a great idea. Thank you!! I don't have room or the money for a rack as well. What does your routine look like?
  • MissFitee
    MissFitee Posts: 106 Member
    Unless you have perfect stability, you're probably putting yourself at risk(or your foot rather). Especially if you're gonna do variations of exercises(like hack(front squat instead of whatever squat you're used to).
  • funkycamper
    funkycamper Posts: 998 Member
    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.

    All instructions I've ever read for squats and deadlifts (two major lifts in 5x5) are that you're supposed to push through your heels during those lifts. I don't see how you can do them correctly without putting pressure on your heel.
  • jdavis193
    jdavis193 Posts: 972 Member
    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.

    All instructions I've ever read for squats and deadlifts (two major lifts in 5x5) are that you're supposed to push through your heels during those lifts. I don't see how you can do them correctly without putting pressure on your heel.

    I am sorry I should have put that as long as I am only putting pressure on my heel and not on my toes than I am fine!!!
  • RunDoozer
    RunDoozer Posts: 1,699 Member
    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.

    All instructions I've ever read for squats and deadlifts (two major lifts in 5x5) are that you're supposed to push through your heels during those lifts. I don't see how you can do them correctly without putting pressure on your heel.

    I am sorry I should have put that as long as I am only putting pressure on my heel and not on my toes than I am fine!!!

    With squats especially weighted ones. Unless your form is dead on you will end up on the balls of your feet and toes. I just think you would be chancing a lot by doing them. And you'd only end up having to wait longer after that.
  • jdavis193
    jdavis193 Posts: 972 Member
    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.

    All instructions I've ever read for squats and deadlifts (two major lifts in 5x5) are that you're supposed to push through your heels during those lifts. I don't see how you can do them correctly without putting pressure on your heel.

    I am sorry I should have put that as long as I am only putting pressure on my heel and not on my toes than I am fine!!!

    With squats especially weighted ones. Unless your form is dead on you will end up on the balls of your feet and toes. I just think you would be chancing a lot by doing them. And you'd only end up having to wait longer after that.

    So maybe doing bulgarian squats?
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.

    All instructions I've ever read for squats and deadlifts (two major lifts in 5x5) are that you're supposed to push through your heels during those lifts. I don't see how you can do them correctly without putting pressure on your heel.

    I am sorry I should have put that as long as I am only putting pressure on my heel and not on my toes than I am fine!!!

    With squats especially weighted ones. Unless your form is dead on you will end up on the balls of your feet and toes. I just think you would be chancing a lot by doing them. And you'd only end up having to wait longer after that.

    So maybe doing bulgarian squats?

    You seem really determined to try to start a new, and very hardcore, exercise regimen before you've had the opportunity to heal from this. While I applaud and respect your determination, I have to say that there's really no safe way of trying to work around it. Be smart about this and wait until you're 100% before beginning any exercise regimen.
  • jdavis193
    jdavis193 Posts: 972 Member
    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.

    All instructions I've ever read for squats and deadlifts (two major lifts in 5x5) are that you're supposed to push through your heels during those lifts. I don't see how you can do them correctly without putting pressure on your heel.

    I am sorry I should have put that as long as I am only putting pressure on my heel and not on my toes than I am fine!!!

    With squats especially weighted ones. Unless your form is dead on you will end up on the balls of your feet and toes. I just think you would be chancing a lot by doing them. And you'd only end up having to wait longer after that.

    So maybe doing bulgarian squats?

    You seem really determined to try to start a new, and very hardcore, exercise regimen before you've had the opportunity to heal from this. While I applaud and respect your determination, I have to say that there's really no safe way of trying to work around it. Be smart about this and wait until you're 100% before beginning any exercise regimen.

    I don't see why I can't do an exercise routine that doesn't affect my foot. I seriously don't want to not workout. The dr. said as long as I don't put pressure on the ball or toe of my foot then it's fine.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.

    All instructions I've ever read for squats and deadlifts (two major lifts in 5x5) are that you're supposed to push through your heels during those lifts. I don't see how you can do them correctly without putting pressure on your heel.

    I am sorry I should have put that as long as I am only putting pressure on my heel and not on my toes than I am fine!!!

    With squats especially weighted ones. Unless your form is dead on you will end up on the balls of your feet and toes. I just think you would be chancing a lot by doing them. And you'd only end up having to wait longer after that.

    So maybe doing bulgarian squats?

    You seem really determined to try to start a new, and very hardcore, exercise regimen before you've had the opportunity to heal from this. While I applaud and respect your determination, I have to say that there's really no safe way of trying to work around it. Be smart about this and wait until you're 100% before beginning any exercise regimen.

    I don't see why I can't do an exercise routine that doesn't affect my foot. I seriously don't want to not workout. The dr. said as long as I don't put pressure on the ball or toe of my foot then it's fine.

    Unless you have the strength of hercules and the balance and grace of a dancer you won't be able to go through any real lower body exercise while keeping weight off the toe and ball of the foot.
  • jdavis193
    jdavis193 Posts: 972 Member
    Thank you :).. Tjhe dr. said as long as it's putting pressure on my heel I am fine.

    All instructions I've ever read for squats and deadlifts (two major lifts in 5x5) are that you're supposed to push through your heels during those lifts. I don't see how you can do them correctly without putting pressure on your heel.

    I am sorry I should have put that as long as I am only putting pressure on my heel and not on my toes than I am fine!!!

    With squats especially weighted ones. Unless your form is dead on you will end up on the balls of your feet and toes. I just think you would be chancing a lot by doing them. And you'd only end up having to wait longer after that.

    So maybe doing bulgarian squats?

    You seem really determined to try to start a new, and very hardcore, exercise regimen before you've had the opportunity to heal from this. While I applaud and respect your determination, I have to say that there's really no safe way of trying to work around it. Be smart about this and wait until you're 100% before beginning any exercise regimen.

    I don't see why I can't do an exercise routine that doesn't affect my foot. I seriously don't want to not workout. The dr. said as long as I don't put pressure on the ball or toe of my foot then it's fine.

    Unless you have the strength of hercules and the balance and grace of a dancer you won't be able to go through any real lower body exercise while keeping weight off the toe and ball of the foot.

    I can do everything else though like barbel rows, overhead press etc.

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