I'm new to SL 5x5 - Did my first 'workout A' yesterday......
kmab1985
Posts: 295 Member
and am really aching today but think I may have gone to heavy (for me) with the the weights and by mistake I did the deadlifts instead of squats :-( and I couldn't manage all the sets/reps, could this be because I went to heavy?
Also, am I allowed to add some workouts as well as doing the SL's? I.e. I love doing lunges and goblets squats so I did some of them yesterday too as well.
so my workout looked like this yesterday
Workout
Crosstrainer - Warmup 5 minutes
Leg Presses - 110kg's - 3x sets of 5
Deadlifts - 40kg inc bar weight - 1x set of 5
Barbell Row - 30kg inc bar weight - 3x set of 5
Lunges (with 8 kg Kettlebell) - 3x sets of 10
Bench Press - 10kg - 3x sets of 5
Goblet Squats (with 8kg Kettlebell) - 3x sets of 10
Or do I HAVE to stick to just Stronglifts plan...
Thanks all
Also, am I allowed to add some workouts as well as doing the SL's? I.e. I love doing lunges and goblets squats so I did some of them yesterday too as well.
so my workout looked like this yesterday
Workout
Crosstrainer - Warmup 5 minutes
Leg Presses - 110kg's - 3x sets of 5
Deadlifts - 40kg inc bar weight - 1x set of 5
Barbell Row - 30kg inc bar weight - 3x set of 5
Lunges (with 8 kg Kettlebell) - 3x sets of 10
Bench Press - 10kg - 3x sets of 5
Goblet Squats (with 8kg Kettlebell) - 3x sets of 10
Or do I HAVE to stick to just Stronglifts plan...
Thanks all
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Replies
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I would suggest that you do all of the SL workouts first before you start incorporating other stuff. For instance, I do Workout A or B, then do accessories. Since SL is effective without any additional stuff, you should focus on doing the primary lifts before adding in extras. It allows you to get through the primary lifts before you fatigue and makes you more likely to progress according to the program. So yes, you can do other stuff, but try to do them after you've completed all of the exercises prescribed by SL.
As for being sore, it's probably because you worked your muscles in ways you don't normally.
When you say you couldn't hit all of the sets/reps, on which lifts? The bench and row? It could be that you went to heavy for your first go at it, but it could also be that you were burnt out/already fatigued (if you did the workout exactly as you typed it above). Try lowering the weight to the recommended starting weight, do the workout as prescribed, and see if that works out better for you the next time you do Workout A.0 -
I would suggest that you do all of the SL workouts first before you start incorporating other stuff. For instance, I do Workout A or B, then do accessories. Since SL is effective without any additional stuff, you should focus on doing the primary lifts before adding in extras. It allows you to get through the primary lifts before you fatigue and makes you more likely to progress according to the program. So yes, you can do other stuff, but try to do them after you've completed all of the exercises prescribed by SL.
As for being sore, it's probably because you worked your muscles in ways you don't normally.
When you say you couldn't hit all of the sets/reps, on which lifts? The bench and row? It could be that you went to heavy for your first go at it, but it could also be that you were burnt out/already fatigued (if you did the workout exactly as you typed it above). Try lowering the weight to the recommended starting weight, do the workout as prescribed, and see if that works out better for you the next time you do Workout A.
^^^^This. I didn't use all the recommended starting weights, I started lower with the OHP, Bench and Rows. Also perform the recommended warmup sets, it helps tremendously. Do you use a smart phone, its a very good app, easy to use and helps with the progression.0 -
Welcome to Strong Lifts. I use the app and do the warm ups then go onto the lifting. Are you eating more as well? I have found that I don't ache as much the day after, especially if I have some protein. Just to add, when I do lift I might run afterwards but not before. If you do it before you could tire your muscles.
Anyway, we are a supportive group so you are in good hands.
Grace0 -
Thanks Ladies, I'm very new to lifting so please bear with me.
Tomorrow is workout b so I will ensure to not set my weights to heavy, I personally think I went to heavy, I at least want to be able to do all 5 sets of 5 reps!
I cant access the app on my phone, I only have the samsung galaxy and it says the app is not compatiable :-(
Do any of you still fit in some cardio in between? I really wanted to still do Insanity but others have advised not to...0 -
My son has a samsung, it worked on his...that's odd. There's also an excel spreadsheet that he offers, that can help.
Not sure if you are aware, there are two recommended increments for progression either 2/5 or 5/10.
As grace recommended, also look over your cals and macros.
Remember form over weight.0 -
Hi! I'm rather new too! Just started week two. Also went lower on the recommended starting weight for bench, rows and OHP. I do some swimming, because it doesn't put too much pressure on your joints
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Thanks Ladies, I'm very new to lifting so please bear with me.
Tomorrow is workout b so I will ensure to not set my weights to heavy, I personally think I went to heavy, I at least want to be able to do all 5 sets of 5 reps!
I cant access the app on my phone, I only have the samsung galaxy and it says the app is not compatiable :-(
Do any of you still fit in some cardio in between? I really wanted to still do Insanity but others have advised not to...
No worries, we're more than happy to help ya out.
It's better to lift too light than too heavy. And remember you want your form to be spot on before you get too heavy, otherwise you risk injury.
I would take a small notebook or create a "note" on your phone in the "Notes" app. You can write what weight you're supposed to do for each lift, and keep track of how many reps/sets you do.
I run, swim, bike, or walk on my non-lifting days. On my lifting days, I usually walk for 10-30 minutes AFTER I'm done lifting just for a little extra. I wouldn't do Insanity, but other cardio is good.0 -
Mmmmm i'll try adding the app again then via the Playstore!
I've been doing loads of research on cardio versus weights,think because I started off just doing cardio Im getting worried that I'm not doing enough in terms of losing fat! I am on a calorie deficit and I knew nothing about weights until I joimed these boards so its been a good new journey for me! So I know the calorie deficit will be helping me lose fat too its just that I only work out Mon-Fridays in my lumch hour so want to ensure I get the best out of my workouts...
P.S I only joined the gym in Jan having never done any exercise or even lifted a weight before so Im proud of myself for at least trying the SL program
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You should be proud of yourself! Welcome.
I do cardio (Zumba, etc.) on my off days and some walking on the days I lift. You may find your inclination to do cardio diminishing (at least on your lifting days) as you start lifting heavier.
And yes, try again with the App. I have a Samsung Galaxy and it works really well.0 -
Welcome to the SLs group ladies and welcome to lifting! I hope it'll change your life like its changed mine!
I agree with what's been posted above - lower the weights. you want to hit 5x5 with really really good form before you begin adding more weight. Theres no room for ego when it comes to weights - its only you against yourself.
To help with muscle soreness, a little bit of light cardio can help, magnesium, protein and extra water, as well as stretching and foam rolling. Keep an eye out for soreness that feels more than the usual 'ooof I worked out' stiffness and feels like an 'ouch I hurt myself' pain. Work on form.
Form is king. take the weights slowly and practice your form as you increase weights. if you feel you went too high on the weights, then you probably did. just take it slow. Video yourself, check in with a PT etc.
Having done insanity, I would not recommend you include this as well as stronglifts - you'll wipe yourself out going from an extreme cardio programme to a heavy lifting one each day.
Also, do the SLs programme as written for each workout, then add in accessories - the programme itself is great and you may not need nor want nor be able to complete additional lifts as well.
good luck!0 -
^ lots of great advice up there....I too have done Insanity prior to starting Strong Lifts (I'm a newbie that started in Feb) and I can tell you that I have lost many more inches (12.5 inches so far) and a lot more fat doing SL in comparison to Insanity.
Insanity is a good cardio program but I really prefer SL. Any questions, feel free to ask there's lots of great people in this group to help you along your way!0 -
I try to get some form of cardio after my SL workout, if I have time. Otherwise, bike to and from work so I guess that's some kind of cardio.0
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I have the app on my iPhone and it wanted me to start with 45 pounds for the squats. I changed it to 20 pounds, since my bar weighs nothing. After doing 5x5 squats, I got a message that said "Failure is part of the game. Repeat 20LB next time"!
Also, my bar broke in the middle where it's supposed to snap together so I am waiting for a new one.0 -
terrimaricle wrote: »I have the app on my iPhone and it wanted me to start with 45 pounds for the squats. I changed it to 20 pounds, since my bar weighs nothing. After doing 5x5 squats, I got a message that said "Failure is part of the game. Repeat 20LB next time"!
Also, my bar broke in the middle where it's supposed to snap together so I am waiting for a new one.
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Speaking as a person who doesn't even have a bar yet...get a different bar! Look on the announcement threads for this group and you will find out all about the different bars that are recommended. Have fun and Stay safe!!0
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