Stronglifts 5x5 Squats Question

RINat612
RINat612 Posts: 251 Member
in Fitness and Exercise
So I am on my second day of doing Stronglifts 5x5. And I have noticed that my torso is more than strong enough to handle the first week, almost too easy. But boy my lower half just can't do it. Today I failed on # 2 of my third set of 5 squats. The first day I was fine. Sore as all get out but I got through all 5.

So my question is what should I do? I was thinking of staying at Olympic bar weight (where I am now) and just doing one set of 5 each lifting day. Keep doing that until my lower half gets strong enough to do 5x5 on each lifting day. Your thoughts?

Replies

  • loriemn
    loriemn Posts: 292 Member
    I would push to fail and not worry about a number until I could do the 5x5 at that weight,since you are only useing the bar and cant lower the weight,but I am sure more knowledgeable people will come on and let you know.
  • RINat612
    RINat612 Posts: 251 Member
    Technically I can lower the weight. I have a standard (is that what's it called?) bar that's about 10lbs with two 15lb. weights on it.
  • TheStephil
    TheStephil Posts: 858 Member
    The program says that if you stall on the same weight twice to lower the weight by 10%. Try 45lbs for 5 sets for two workouts. If you don't hit the 5 reps per set then lower the weight. Try for 5 sets of 5 reps with that weight, if you can do it then increase 5lbs your next workout. If you fail to hit 5 sets of 5 reps at a weight, try again next week. If you stall two workouts in a row then lower the weight by 10%. Rinse and repeat. Your body will get stronger, just keep trying.

    Are you eating enough to fuel your workout? Getting enough protein?
  • AJ_G
    AJ_G Posts: 4,158 Member
    This is one of the beefs I have with Stronglifts, they have you squatting every single day. That is so stupid. You need time for your legs to recover after a workout and squatting on back to back days is completely asinine...
  • RhineDHP
    RhineDHP Posts: 1,025 Member
    This is one of the beefs I have with Stronglifts, they have you squatting every single day. That is so stupid. You need time for your legs to recover after a workout and squatting on back to back days is completely asinine...

    Wait what? No it doesn't. The program is designed to have you lifting 3x a week, with at least 1 rest day inbetween each workout. Not everyday. You have been misinformed.
  • Shaky44
    Shaky44 Posts: 214 Member
    The program says that if you stall on the same weight twice to lower the weight by 10%. Try 45lbs for 5 sets for two workouts. If you don't hit the 5 reps per set then lower the weight. Try for 5 sets of 5 reps with that weight, if you can do it then increase 5lbs your next workout. If you fail to hit 5 sets of 5 reps at a weight, try again next week. If you stall two workouts in a row then lower the weight by 10%. Rinse and repeat. Your body will get stronger, just keep trying.

    Are you eating enough to fuel your workout? Getting enough protein?
    I agree with this: failing is part of the program. Just keep trying to do 5x5 until your program tells you to deload by 10%. Don't lower the reps.

    Note: the program I follow says you deload after failing three times (not twice). Not sure if twice is a different version or a mis-statement.

    http://stronglifts.com/5x5/#What_if_I_fail_to_get_5_reps
  • RhineDHP
    RhineDHP Posts: 1,025 Member
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary


    Just in case any curious onlookers were interested in learning about Stronglifts. :smile:
  • Bun_Ya
    Bun_Ya Posts: 174
    This is one of the beefs I have with Stronglifts, they have you squatting every single day. That is so stupid. You need time for your legs to recover after a workout and squatting on back to back days is completely asinine...
    You're doing it wrong. I, and thousands of others, squat multiple times a week with no problem at all.
  • RhysJ13
    RhysJ13 Posts: 72
    This is one of the beefs I have with Stronglifts, they have you squatting every single day. That is so stupid. You need time for your legs to recover after a workout and squatting on back to back days is completely asinine...

    Every other day.
  • abadvat
    abadvat Posts: 1,241 Member
    This is one of the beefs I have with Stronglifts, they have you squatting every single day. That is so stupid. You need time for your legs to recover after a workout and squatting on back to back days is completely asinine...

    Yes and No.
    Agreed legs, once a week and pray you need to crap as little as possible for the next 3 days :wink:
    however you also need to differentiate a stronglift squat (generally first venture into strength training for most) vs. 220 and above *kitten* to grass squat.... chances of hitting below parallel and / or hitting real failure?!? Just my 2 cents worth for the day.
  • RINat612
    RINat612 Posts: 251 Member
    Ok, so on my second day I failed in my squats as I said above. Now when I try them again, I cannot even finish one squat with just my body weight. I get a sharp pain in a muscle in my right leg.

    leg_pain.gif

    That one to be precise. So what should I do? Try to stretch the muscle? Not do squats for a while to let it heal?

    And to clarify, I have 0 pain in normal daily use. Only when I approach parallel in my squat do I feel the sharp pain and I pretty much fall on my butt.
  • JoRocka
    JoRocka Posts: 17,525 Member
    This is one of the beefs I have with Stronglifts, they have you squatting every single day. That is so stupid. You need time for your legs to recover after a workout and squatting on back to back days is completely asinine...
    You're doing it wrong. I, and thousands of others, squat multiple times a week with no problem at all.

    multiple times a week is not the same as every day.

    Smolov runs back to back squatting days- and still includes rest.

    There has to be rest.

    That being said- SL doesn't have you squatting ever day- there are days between lifts.

    I ran a squat program that was a squat centric program- 1 x 20 for a working set- just ONE set. 3 x a week
    (other stuff like Stiff leg deads- over head pull- and rows- but it was all accessory based- emphasis was squat loading)

    In a good well written program there is room for rest- and usually what to do if you fail.
    Ok, so on my second day I failed in my squats as I said above. Now when I try them again, I cannot even finish one squat with just my body weight. I get a sharp pain in a muscle in my right leg.



    That one to be precise. So what should I do? Try to stretch the muscle? Not do squats for a while to let it heal?

    And to clarify, I have 0 pain in normal daily use. Only when I approach parallel in my squat do I feel the sharp pain and I pretty much fall on my butt.
    sounds like you have a mobility issue- or an actual issue.

    Consult with a doctor and someone who knows how to squat a trainer or sports guy.

    sharp pains while lifting are bad.

    actually let me shorten that

    sharp pains....are bad.
  • RINat612
    RINat612 Posts: 251 Member
    Thanks JoRocka for the $.02 I was afraid the only answer would be to check with a professional/doctor. Having a mobility problem or getting an injury after such an early beginning in a lifting program isn't really a surprise for me. As a sedentary computer gamer / all around nerdy kind of guy my entire life, doing a squat is exercising/straining muscles I didn't even know I had.

    I think I will remove squats from my 5x5 and focus on upper body for some time to give it time to get better. Maybe I'll try again in a week or so. If it still is bothersome / painful I will have to consult a doctor.

    Does anyone have a link they can share for stretches for that muscle?
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    So I am on my second day of doing Stronglifts 5x5. And I have noticed that my torso is more than strong enough to handle the first week, almost too easy. But boy my lower half just can't do it. Today I failed on # 2 of my third set of 5 squats. The first day I was fine. Sore as all get out but I got through all 5.

    So my question is what should I do? I was thinking of staying at Olympic bar weight (where I am now) and just doing one set of 5 each lifting day. Keep doing that until my lower half gets strong enough to do 5x5 on each lifting day. Your thoughts?

    sharp pain is not good...

    but my question will be what are your rest times like? 30secs? 90secs? If I fail on a set I make sure I have enough rest.

    SL is set for you to do 5 sets of 5 reps and if you fail on a set you keep going and the next time you don't increase the weight...and a 3rd time then you deload by 10%...try again.

    3rd deload he suggests going to 3x5...I prefer to up my reps to max of 8 until I can get to 5x5...I haven't had to do that yet but may have to soon...stupid OHP...:grumble:

    ETA: if you can't even do BW squats I wouldn't wait...I would go to the doctor...injuries are hard to heal without proper care...
  • RINat612
    RINat612 Posts: 251 Member
    Just did some quick googling and found these for calf stretches... Just wanted to share:

    http://www.runnersworld.com/stretching/how-stretch-your-calf-muscles

    EDIT: Yeah I hear you Stef. I'm def. not going to exercise that muscle for a while and just work on stretches. As I said before if I still have any issue after a couple weeks I will schedule something with a doctor. I refuse to just ignore my lower half so I need to address this issue. My issues go a tad further unfortunately as I have a tendency to get muscle/nerve "pulls" in my back, shoulder, and neck. In addition I also have Genetic Spondylolisthesis (http://en.wikipedia.org/wiki/Spondylolisthesis) from my father so I have to take things carefully. I thought I was doing well as every Stronglifts 5x5 exercise treated the lower back carefully. :ohwell:
  • JoRocka
    JoRocka Posts: 17,525 Member
    This is what I would do in this order:
    > get thee to a doctor
    > invest in a foam roller
    > do some yoga
    > join nerd fitness- because it's full of fitness nerds and it's awesome and you'll like it there.


    well except the last part- you can do that first if you want :happy:
  • Bun_Ya
    Bun_Ya Posts: 174
    This is one of the beefs I have with Stronglifts, they have you squatting every single day. That is so stupid. You need time for your legs to recover after a workout and squatting on back to back days is completely asinine...
    You're doing it wrong. I, and thousands of others, squat multiple times a week with no problem at all.

    multiple times a week is not the same as every day.
    Nobody said it was.

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