http://www.myfitnesspal.com/forums/show/5469-stronglifts-5x5

i like bb.com, but it is full of nutjobs as well

As opposed to the rest of the interwebz
:laugh: :laugh:

Some of us who post here lift occasionally. Some of us even do, or have done, SL5x5.

I can't guarantee that we're completely free from nutjobbery but ya could ask a question or two and see where things land ...

I would deload all the way to where you can safely and consistently do all your reps/sets without any form breakdown.

Whatever that number is for you.

In other words, on your first workout, do warmup sets and incrementally work your way up until you find a comfortable range, from the empty bar on up (you should always warm up with the empty bar anyway).

I'd also recommend going lighter, when in doubt, since you already hurt yourself once and probably have the tendency to push yourself too much.

And if it takes you that entire first week or two back from recovery in order for you to figure out your true working sets, then so be it.

Also, ain't no Stronglifts police going to come after you if you don't go up 5 lbs every session. It's your body. You do what you're comfortable with and can safely do and progress at your own pace. There's no ribbon at the end of this, and it's not a competition.

I absolutely always advocate putting form ahead of weight progression, because decent form gives you the safest body mechanics possible and prevents injury. Weight usually takes care of itself over time as your muscles adapt and grow stronger.

Just my 2 cents.

Also maybe check into using a belt for extra support? I know they're usually being used for performance improvement, but I personally use mine for certain lifts to help keep my lower back stable due to previous tweaks and aches. If that doesn't allow me "optimal" progression or muscle engagement or somesuch according to the anti-belt group ... so be it. It's my body and my back. You're not paying my medical bills so you have no say-so, but thank you for your feedback.

Hope that helps you in some way.

That helps a ton! Thanks, its just the info I needed. I do push myself a little much and I'm old.

That makes two of us (actually if that's your birth year we're about the same age).

Weightlifting is not a safe activity/sport. But maintaining good form and a cautious/common sense approach does make it safer and allow us to continue doing what we enjoy. The progression happens eventually anyway as our muscles adapt and let us increase weight without getting to the point of injury because we just had to get that extra 10-pound plate on there to tick off a spreadsheet box or whatever.

I personally don't do SL because it's too aggressive for my personal taste, but others do extremely well with it. I see no reason why it can't be adapted to suit your personal needs; just progress a bit slower is all. Who cares? You'll still reap the benefits from it either way.