Anything I can add to Strong Lifts?
Replies
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I am currently in week 9 of SL and just gotten to the point where I am sore after each progression....125# squat and 140# deadlift for me, not as hot with the progressions on the OHP and bench....row at 85 now. You will get there and you will need the recovery. With that being said, I have added a couple of things. I do light cardio on my rest days, leaving 1 or 2 full rest days per week. I also do abs after each cardio session as well as weighted glute bridges 2x per week.
Oh and darn right the compound lifts work your core....they heavier you get the more you will feel it. Make sure you are progressing as per the program. If you have an iPhone there is a great app.0 -
I am currently in week 9 of SL and just gotten to the point where I am sore after each progression....125# squat and 140# deadlift for me, not as hot with the progressions on the OHP and bench....row at 85 now. You will get there and you will need the recovery. With that being said, I have added a couple of things. I do light cardio on my rest days, leaving 1 or 2 full rest days per week. I also do abs after each cardio session as well as weighted glute bridges 2x per week.
Oh and darn right the compound lifts work your core....they heavier you get the more you will feel it. Make sure you are progressing as per the program. If you have an iPhone there is a great app.
I changed some of the starting/progress things on the squats/deadlifts at the beginning... I lowered them because I want to be extra sure I have the form right before I get to real weights. I can't afford to have (or care for two toddlers with) a back injury. I'm only at 105 on squats/deadlifts tonight, so I'll see what I can do independently for my abs in the meantime. :happy:0 -
If you are failing at the OHP at 70, 75, and 80 then work on getting down 5x5 at 70 before going up. Are you increasing weight with each set rather than each workout? Sorry I'm just a bit confused.
In all honesty, I think your best bet is to do a good stretch of the program as it's meant to be done and then go from there
In regards to DOMS, I've actually only had it bad twice since I started, and once was after I took a week long exercise break. The soreness I feel is more slight....just enough so I know that I worked out.0 -
If you are failing at the OHP at 70, 75, and 80 then work on getting down 5x5 at 70 before going up. Are you increasing weight with each set rather than each workout? Sorry I'm just a bit confused.In all honesty, I think your best bet is to do a good stretch of the program as it's meant to be done and then go from there0
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Yeah, agreed. My plan is to keep doing 5x5 of each lift until I fail, try 3 times, deload 10%, like he specifies, and see how far that process can take me on each of the lifts. I don't see it 'ending' at week 12, I'm just using a printout of the spreadsheet to track what I'm doing.
Keep doing that. It's how the program works. Failing is supposed to happen.0 -
Yeah, agreed. My plan is to keep doing 5x5 of each lift until I fail, try 3 times, deload 10%, like he specifies, and see how far that process can take me on each of the lifts. I don't see it 'ending' at week 12, I'm just using a printout of the spreadsheet to track what I'm doing.
Keep doing that. It's how the program works. Failing is supposed to happen.0 -
Full body accessories to add to the strong-lift program.
Quite a bit of extra work.
http://youtu.be/feY6vi6ORXo0 -
Full body accessories to add to the strong-lift program.
Quite a bit of extra work.
http://youtu.be/feY6vi6ORXo
Cool, thanks. I've been doing the 5 core lifts along with barbell shrugs, calf raises, curls, and various dumbell accessory work for my tris and shoulders. Also chins (up to 7 now) and straight-legged hanging leg raises.0 -
5x5 is a great strength program...but it gets boring...maybe add some power cleans and front squats...both great exercises...0
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