Stronglifts 5x5
Mediocrates55
Posts: 326 Member
At this point I'm between 11 and 31 lbs. from my goal, depending on how I calculate it (I'm leaning towards more the 11 pound goal. LOL). I've decided to switch focus starting Monday and lower my beloved running to start more strength training for recomp and have settled on Stronglifts 5x5 to get me there. Put all my info into Mehdi's spreadsheet on the website and got 45 Squat, 45 Bench, 65 Barbell Row, 45 Overhead Press, 95 (!!!) Deadlift, all to start. Any advice for a newb? Some of those numbers look... intimidating... to say the least. Any other women 5'4, 140ish start that high?
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The 65 row might be a little high, but starting at 95 for deadlift usually makes things easier with the height of the bar when you start your lift. There are ways of increasing the height of the bar without using such a high weight if you feel that is too much for you to start with (like stacking plates under your weight to begin.
There is a wonderful group, and the main post gives tons of info, and everyone is super nice and supportive:
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women0 -
That is the lowest standard starting weight it gives. I did the moves with just the bar (15lbs) and then added 5 lbs at a time, to work on my form.0
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Watch as many videos you can about form for each of the lifts so that you minimize the chance of hurting yourself. Go slow, don't be afraid to bail out on the weights, and use free weights instead of machines. This includes the Smith Machine which is the one that has a barbell locked onto a vertical rod.0
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Awesome, thanks! I'll check out that group. And I think today after my run I'm going to do a practice of sorts, maybe do one set of each to see if I need to make any adjustments. I know it's going to be hard, it's supposed to be! But last thing I need is an injury.0
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I was not able to start at the recommended weight for overhead press and rows. I used a standard bar and the amount of weight I was able to lift. I think it was 30 for OHP and 35 for rows. You'll probably be fine with the starting weight with squats and deadlifts, but if you're worried, you might want to go lighter to start, especially if you aren't sure on form.0
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I've been doing 5x5 for about 1 month now. It's hard to let go of the running. I have a fitbit and I hate seeing the step count lower on weight days. It's also hard when you put on a few pounds from water retention. I'm sticking with it for at least 12 weeks to see what happens.0
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Most people are capable of far more than they think, especially if they haven't lifted in the past. If you're that worried about it, do your first couple of sessions with minimal weight to get the feel for the movement.
I'm betting you'll be fine.0 -
I was going to do SL 5x5 but then I found Ice Cream Fitness 5x5 and this one has accessory work but he does want you to test out where you should start rather than giving you an arbitrary number. Since I have been lifting on my own for a few months the starting numbers for Stronglifts were too low anyway. Also ICF has a "cutting" version so you don't overexhaust yourself. I'm 5'4" 135lbs (as of this morning) and aiming between 125-128lbs, before starting ICF, my squat was 145lbs (10reps), deadlift 185lbs(10reps), bench 65lbs (10reps) overhead press 60lbs (8reps). If you decide to stick with Stronglifts, I'm sure you'll be fine. The numbers look high at first but they really aren't too bad.0
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I love both running and stronglifts! Are you completely new to lifting? If you are, some of those may be too heavy for you. My gym has bars that weigh 20, 30, 35 and 45 pounds so I was able to start lower on my overhead press. The rest of the lifts I had no problem starting at the recommended weight.
I will say that my running suffered once my squat and deadlift weights got higher. I was training for a half and I found that my legs were just too tired to run. As my miles increased, I had to drop my squat and DL weights down until my race was over and eventually had to just squat and DL twice a week. Now that my race is over, I'm back to it.0 -
Hey! I'm 5'3" and was about 127 lbs when I started Stronglifts. I personally started with an empty bar (45 lbs) for all my lifts, and even lower for overhead press, although I didn't know there was a sheet that estimated starting weights lol! I was a complete newbie when I did the program and so I started light to make sure my form was on point. Even though the bar was too light for some lifts, I still only added the recommended 5-10 lbs per workout instead of piling on a bunch at a time even if I thought I could handle it. Form is very important to maximize benefits of the movement as well as minimize injury, and it's much easier to perfect form with a lighter weight than a heavy one. Slow and steady in my opinion, and you'll be hitting the higher numbers in no time! Good luck
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Very important to engage your core on all your lifts. It provides stability and strength to all of your lifts. Also remember to have active shoulders on your overhead press; squeeze your traps at the top of the movement.
Have fun!0 -
Just started the program myself. Adjust to what you need, and be prepared to be sore...I was lifting before, but not like this :-)0
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Y'all are awesome. I'll check out the bars at the gym to see what is available. I do lighter lifting and some of those numbers just to START are intimidating!0
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Don't be intimidated. IF you're intimidated, they'll beat you.
They're stupid pieces of metal influenced by gravity, they have no power over you.0 -
So I got off the squat machine and did real squats, all the way down to heels - went from 110 on the machine to 25 for 5x5. Did empty bar for bench press and failed on the last set. Picked up the 65 for Barbell Rows and thought "oh F*&$ this!"
This is gonna be a damn long journey for me. LOL
Here's to Monday! This is gonna happen. Kicking and screaming and 5 pounds at a time, but it's gonna. My starting point is just further back than I thought it would be. Now to youtube some form videos!0 -
25# squat? Were you just using an ez curl bar to squat? I think if you can pick up a bag of groceries you can squat more than 25#....
Rows, there is a bit of technique, particularly pendlays.0 -
Just remember, you get stronger every time you lift one of those weights. It may take what seems like forever, but judging from your profile, you've already been at it for two years, so you should be used to the patience it takes by now.0
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Do they have fractional weights? I know when I started, and even now, I can't always go up 5 pounds. I go up 2.5lb as needed (OHP in particular). Or, I stay at the same weight for an extra week.
You will be amazed at how fast you progress, though. Very empowering.0 -
I had to google. Yes, it was an ez curl bar evidently. Should I look for a different type of bar? It was really hard to get seated comfortably, even squeezing and shifting it lower.25# squat? Were you just using an ez curl bar to squat? I think if you can pick up a bag of groceries you can squat more than 25#....
Rows, there is a bit of technique, particularly pendlays.
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For any squats, bench pressing, or deadlifts, you should be using an Olympic Barbell. The EZ Curl is good for overhead presses, skull crushers, curls, stuff like that.
http://www.amazon.com/Body-Solid-Oly-Power-Black/dp/B005PGBFQW0 -
Ah! Knowledge is power. Thanks!0
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This group is an excellent resource:
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women0 -
Yeah, I'll use the ez curl loaded up sometimes for walking lunges, but what you really want on your back is an olympic barbell. 45#, long, nice and balanced. Feels good.pincushion14 wrote: »Ah! Knowledge is power. Thanks!
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I couldn't start at the recommended weights. I'm into it 2 weeks, and i'm still only at 80 lbs for deadlifts (tackling 90 tonight).
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Also, to point out, the olympic bar weighs 45 pounds so if you're starting at that weight, you start with an empty bar. Preloaded bars are ok for if you have to go lower than 45, but at my gym, the preset bars are EZ curl, and as you've found, they're a pain in the *kitten* to seat...0
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Awesome. Thanks again, everyone!
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pincushion14 wrote: »At this point I'm between 11 and 31 lbs. from my goal, depending on how I calculate it (I'm leaning towards more the 11 pound goal. LOL). I've decided to switch focus starting Monday and lower my beloved running to start more strength training for recomp and have settled on Stronglifts 5x5 to get me there. Put all my info into Mehdi's spreadsheet on the website and got 45 Squat, 45 Bench, 65 Barbell Row, 45 Overhead Press, 95 (!!!) Deadlift, all to start. Any advice for a newb? Some of those numbers look... intimidating... to say the least. Any other women 5'4, 140ish start that high?
I am starting Stronglifts 5x5 on Monday and would love a virtual workout buddy! The spreadsheet has me starting at the same starting weights as you. I'm 5'4" currently at 175 (my highest non-pregnancy related weight), looking to get down to 135.0 -
tiffanylacourse wrote: »pincushion14 wrote: »At this point I'm between 11 and 31 lbs. from my goal, depending on how I calculate it (I'm leaning towards more the 11 pound goal. LOL). I've decided to switch focus starting Monday and lower my beloved running to start more strength training for recomp and have settled on Stronglifts 5x5 to get me there. Put all my info into Mehdi's spreadsheet on the website and got 45 Squat, 45 Bench, 65 Barbell Row, 45 Overhead Press, 95 (!!!) Deadlift, all to start. Any advice for a newb? Some of those numbers look... intimidating... to say the least. Any other women 5'4, 140ish start that high?
I am starting Stronglifts 5x5 on Monday and would love a virtual workout buddy! The spreadsheet has me starting at the same starting weights as you. I'm 5'4" currently at 175 (my highest non-pregnancy related weight), looking to get down to 135.
Sure! Feel free to add me. I was at 176 when I first started this journey two years ago, also my highest non-pregnancy weight (and it was only 4 pounds lighter than my highest pregnancy weight :-()0 -
I've been doing SL 5x5 for about 5 weeks now and lifting for about 6. I love it. You will progress much faster than you think. You really should get on the SL 5x5 for women group. Everyone there is very nice and supportive and encouraging, and there are people lifting a BIG range of weights, from light to holy crap that is heavy. Come on over!0
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I just joined on over there. Looking forward to the journey to a stronger, more confident me!0
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