Started SL 5x5 yesterday

I started a few weeks ago, and I've been tempted to "skip ahead" and add more than 5 lbs./session to the exercises, but I've held off on that. Like you said, it's a marathon, not a sprint.

I'll agree that the squats were on the easy side at the beginning, but this morning was the first time where I really needed to push myself to get all 5 sets in. The only exercise I've actually had trouble with so far is the overhead press; I came close to failure with that one early on, but I may just have been having a bad morning.

I guess I don't have any hot tips, other than don't rush yourself; things will get more difficult (in a satisfying way) soon enough.

I use the 5 x 5 quite often (I'll cycle in and out with different rep schemes on the same general exercises).

I'll second the focus on form. Never, never, never sacrifice form in order to get more reps.

Take your rest breaks seriously. Shake out your arms and/or legs, sit down if you need to. Getting well recovered is going to help you push more weight and get stronger faster.

Sleep. Try to get 8 - 9 hours at night. Your lifting is giving you a testosterone boost, and good sleep will double down on the good hormones.

Try to reduce stress. Cortisol has its place, but not if there is too much of it. Meditation, walks in nature, sex. Whatever helps you relax and forget about the stressors will help you in the gym.

I started back at the end September. Still going strong. I've had a few deloads to work on form issues, but I'm still loving the program. It has done some awesome things for my body appearance and composition.

ETA: Agree with PP who said to work on form now and not jump ahead. I'd be a lot further along if I had done that. After my second deload, I had to seriously check my ego. I'm improving now and keeping my form tight. I kick myself from time to time about not being more mindful of form early on.

It's a great program! It will get harder quickly.....but to me that tells me it's working!

Karen_libert wrote: »

I started today so I'm appreciating all the tips. I watched the warm up video which is a useful watch. Whilst warming up with an empty bar a very whitty chap asked me if I was going to put any weight on my bar. NOTE it didn't go down well! He didn't stay long

Look him in the eye and lift more than he does.

A couple of things to note:

SL5x5 is a strength program, where you start low and increase the weight bar every session for that lift. So your squat should go up +15lbs per week (60 lbs/month), bench and press goes up +15lbs every 2 weeks or 30lbs/month, and deadlift can go up 15 to 20lbs per week, depending how new you are at it. Please note that this is done at the start with low weights, so you nail your form down. Very soon you will start stalling (the Press first because it uses your smallest muscles compared to the rest). Eventually, you will have to micro-load on the press, or do extra reps before increasing weight

After you stall (unable to achieve 5x5), repeat 2 more times until you either break through, or else deload by 10% and switch to 3setsx5reps. Starting Strength is only 3x5, so don't worry about cutting down the volume... 3x5 is excellent for strength gains. Don't be afraid to take 5 minute breaks when the weight get heavy.. You use your ATP (energy) on these intense lifts, and it takes 3 minute to be ~80% recovered and 5 minutes for ~95%. Don't do a PR with only 80% in your tank.

By the end of the program, you should be able to do 5 reps of:
1.5xbodyweight squat, 2xbodyweight deadlift, 1xbodyweight bench, 0.75xbodyweight press

Make sure you are squatting low enough too... I see guys who load up 315lbs and move down 6". For excellent technique videos, youtube "Allan Thrall how to ______" (squat, deadlift, press, bench, row).

Also check out this:http://www.barbellmedicine.com/training/top-10-mistakes-people-following-starting-strength-make/
(this article is meant for Starting Strength but it applies to SL).

Also if you are skinny, eat to gain weight. You can also do this on a cut, but you may have to progress slower/reset sooner. When I cut while on a strength program, I would repeat the weight before adding more between sessions (aesthetic gains over strength).

A great pre-workout stretching routine I use is called "Limber11", it's excellent for opening up your hips among other things. Takes 15 minutes, and I'm all warmed up after.


It may seem too easy at first, but trust the program. In a couple of months when you are squatting over 2plates to parallel, you will know the effectiveness of this program.

Lastly, if you need to add cardio, you can do it 2x a week on off days if you can, or failing that do it after the weights. Do enough to stress yourself but not so much that it affects your next lifting session (I recommend rowing [20seconds fast, 2 minute normal speed]x5to7 sets).

Cheers

I found a tip today - give yourself enough rest between sets.

Failed on my 4th set of Rows today, purely because I didnt allow enough recovery. Waiting 3 minutes and nailed the 5th. It wasnt a strength issue at all, it was a patience issue!

Im about 10 weeks into the programme and am struggling with the weight increasing. Squats I cant seem to get over the 50kg mark (but hoping now ive seen chiro that I can move onwards again!), OHP - seems to have 30kg as my 'cant do it' weight but hoping to break that next week. Deadlifts - having a PT session tomorrow to check my form as back was hurting. Bench press: stuck at 30kg mainly because Im using the olympic bench at 5.30am when the gym is deserted and I dont like to risk squashing myself! Already learned the hard way not to put the weight holders on the end of the bar!!

Its a good programme but be patient, your progress wont be linear (where have we heard that before!) but you will slowly get stronger!

If you pack on strength and muscle mass easily, SL 5x5 isn't a great option. Personally, my bench increased from 175lbs x 5 to 210lbs x 5 in a span of about 2 months. As a result, my joints couldn't support the weight that my chest and arms were pressing and I ended up getting injured. I'm far from an expert on the subject but from my personal experience, I'd recommend that you keep your mind open to variations. Don't rigidly follow the 5x5 program because it DOES have some flaws. (ie. squatting every workout, progression too quick, lacking accessory lifts, strange muscle grouping, only 3 days a week, etc.)

zipa78 wrote: »

roeyrolex wrote: »

Don't rigidly follow the 5x5 program because it DOES have some flaws. (ie. squatting every workout, progression too quick, lacking accessory lifts, strange muscle grouping, only 3 days a week, etc.)

You listed the benefits, but none of the flaws... Well, there's a flaw in your list, the muscle grouping is a basic full body scheme, nothing strange about it.

Also, your joints are not supporting any weight. It is the muscles that work the joint that are responsible for that. And the bones, when the joint is locked. What injured you was most likely a poor warmup that busted some of your small, supporting muscles. Such as the rotator cuff while benching or pressing.

It was my AC joint and I made sure to have a 15 minute warmup before every workout. I was also wearing a jacket, which helped warm me up and get a sweat going. Maybe it's just me, but I don't think 5x5 is fitting for any intermediate lifter. It's good for introducing beginners to progressive overload and compound lift, but in terms of progress newbies can basically get stronger by doing almost anything to milk "noob gains".

When I first started lifting (few years ago) SL was my starting program. SL is great for building a foundation but remember the program is designed to make you fail. Once you can't hit your reps and the weight gets heavy. Switch to another program that targets more specific muscles. Most people think SL is easy when they start but that doesn't mean add more weight. Give it time, it will get hard. You will pass your crossfit "records" in no time since you are actually using the weights correctly.

Best of luck and make sure your form is spot on. I recommend recording your form and comparing it to a professional on Youtube.