Stronglifts 5x5 for Women

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First day of stronglifts question

emilysplate
emilysplate Posts: 8
edited November 13 in Social Groups
Hi all, tomorrow I'm starting stronglifts 5x5 program and I'm just wondering about how to go about the deadlifts, rows, and oh press. I know for deadlifts and rows you can't do them with an empty bar. For deadlifts I read to rest the bar on some stacked plates so I will do that. For OH press I think I'm too weak to use the bar so what can I use ( my gym only has an Olympic bar and a curl bar.. Can I use that, it weighs less?) Also, for the rows if I'm too weak for the bar what do I do? And do I stack weights so it can rest ( instead of on the floor since there won't be plates on it)? Thanks for any tips on how to get started!

Replies

  • mirrim52
    mirrim52 Posts: 763 Member
    Yes, deadlifts and rows can be put on stacked plates to get to the right height.
    For OHP, if the oly bar is too heavy, look to see if they have preloaded bars in lower weights and use those. I wouldn't use a curl bar...you can't rest it on your chest properly and your hands will be in a weird position. If they don't have preloaded barbells, you can also do dumb bell presses.
  • emilysplate
    emilysplate Posts: 8
    @mirrim52‌ thanks for the info! Just one more question, how high off the ground should the bar be for deadlifts and rows, like how many plates should I stack?
  • mirrim52
    mirrim52 Posts: 763 Member
    I THINK it is about 8.5 inches. 3-4 plates I think. You want the bar mid-shin when you grab the bar.
  • emilysplate
    emilysplate Posts: 8
    @mirrim52‌ alrighty thanks I'll experiment and see what feels right!
  • TravelsWithHuckleberry
    TravelsWithHuckleberry Posts: 955 Member
    @Emily -- I second what Mirrim said about stacking plates. Ideally you want them to get the bar to the same position it wold be in if you had 45 lbs. plates on it. I usually use three 25-lbs plates when I need to stack, but it will depend on the equipment in your gym.

    As for rows, you can also use dumbbells or a preloaded bar for these if the bar is too heavy.

    Good luck with your first day!
  • emilysplate
    emilysplate Posts: 8
    @crabada‌ thanks! I start tomorrow!
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    I usually use the safety pins in the power cage to hold the bar at about the same height as if it was loaded with 45 pounds. It helped my form a lot to do this with the row, because I feel it when I go down enough.

    For the OHP, I started with a 30 pounds preloaded bar, and it was perfect. I even think about switching back to preloaded bar because they are shorter and I feel them better when I press up.
  • TravelsWithHuckleberry
    TravelsWithHuckleberry Posts: 955 Member
    Shorter, pre-loaded bars are easier to handle for sure, but I would think they also remove some of the work from all the stabilizers that are part of the OHP's effectiveness. Just something to think about when you're ready for 45+ lbs.
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    Hm. That's a good advice. I will probably hang on on the oly bar then.
  • Graceious1
    Graceious1 Posts: 716 Member
    It is so nice and refreshing to see women discussing lifting. We are just as passionate about it as anyone. I'm new to it too.
  • emilysplate
    emilysplate Posts: 8
    @DaivaSimone‌ @crabada‌ thanks ladies I made it through my first day yesterday and felt pretty good!
    @Graceious1‌ isn't it great? Love feeling empowered and strong!
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