Giving Stronglifts a try

cgvet37
cgvet37 Posts: 1,189 Member
in Fitness and Exercise
I just finished week two. I had not squated or deadlifted since High School, so 20 years. Well, I started again with someone watching my form. I never thought I would do either again, since I was diagnosed with degenerative back disease in 2010. I have not had any lower back pain, and have really focused on my form. So far I love the program, and am looking forward to seeing the results over time. Besides following the program, I do chin-ups, dips, and farmer carries on Saturday.
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Replies

  • LeoT0917
    LeoT0917 Posts: 206 Member
    Please keep us posted. I've been thinking of doing Strong Lifts as my next strength training program.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    LeoT0917 wrote: »
    Please keep us posted. I've been thinking of doing Strong Lifts as my next strength training program.

    Will do.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    nice. i hope it keeps going well for you.
  • callyhockey
    callyhockey Posts: 22 Member
    I tried stronglifts and i found that i was too tired by the third heavy lift of the day and it often didnt get tbe work it needed. I then switched to going to the gym every single day and only doing one of the big lifts but with the recommended rep scheme and making sure to really rest the whole 4-5 min between sets and i had great strength results. Body didnt change much but i consistently added 5 lbs to the bar every time the lift came around again and did this for about 3 months highly recommend the powerlifting mentality. Slacked off for last 6 months so starting again today haha
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    I love the StrongLifts app.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I just finished week four.

    Squat
    SW 145 CW 200
    Deadlift
    SW 145 CW 195
    Bench
    SW 155 CW 180
    Barbell row
    SW 115 CW 140
    OHP
    SW 70 CW 95

  • ROBOTFOOD
    ROBOTFOOD Posts: 5,527 Member
    I've ran it before. Along with 531. Keep it up!!
  • crackpotbaby
    crackpotbaby Posts: 1,297 Member
    edited September 2017
    I started back (in a more committed way) with progressive weightlifting a month or so ago but decided to give strong lifts a go and see what the hype was all about.

    Essentially the principle is the same as any coaching I've had in years gone by; stick to compound movements, watch your form, start with a reasonable working weight, rest between sets, increase your weight as you go.

    5 sessions in, my thoughts on StrongLifts so far are :

    - seams easy enough to follow and stick with minimal outside guidance
    - ticking off the reps on the app is simple and somewhat encouraging
    - as a smallish female (164cm 57kg) to increase in increments of 2.5kg each session across all lifts is not realistic for me
    - I'm moving in smaller increments with shoulder press and bench but the app only allows for 2.5kg jumps rendering the weight tracking feature of the app irrelevant.

    Early days, will see how I go.
    Not hating is though.

    My gauge will be my 1RM squat after 12 weeks.

    After a long break from weight training I had just worked up to body weight (57kg) for 2 reps.

    About 4 years ago I could squat about 1.3 x body weight so I'll be happy if I can get up near that again.

  • fjmartini
    fjmartini Posts: 1,149 Member
    *kitten* hitting the floor squats?
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    lizery wrote: »
    - I'm moving in smaller increments with shoulder press and bench but the app only allows for 2.5kg jumps rendering the weight tracking feature of the app irrelevant.

    I can adjust the weight increments in the app down to 1lb (maybe less). Are you not able to change it to less than 2.5kgs?
  • crackpotbaby
    crackpotbaby Posts: 1,297 Member
    ijsantos2005 wrote: »
    lizery wrote: »
    - I'm moving in smaller increments with shoulder press and bench but the app only allows for 2.5kg jumps rendering the weight tracking feature of the app irrelevant.

    I can adjust the weight increments in the app down to 1lb (maybe less). Are you not able to change it to less than 2.5kgs?

    No ... it only jumps in 2.5kg increments.

    Maybe I'm doing it wrong? I
  • crackpotbaby
    crackpotbaby Posts: 1,297 Member
    fjmartini wrote: »
    *kitten* hitting the floor squats?

    Below parallel or it isn't even a squat.

  • fjmartini
    fjmartini Posts: 1,149 Member
    lizery wrote: »
    fjmartini wrote: »
    *kitten* hitting the floor squats?

    Below parallel or it isn't even a squat.

    I agree. That's why I wanted to clarify
  • curlsintherack
    curlsintherack Posts: 465 Member
    stronglifts is a good program. I ran it until the squating 3 times a week was too much to balance with running and preping for a half marathon last year. I also pulled my lower back out pulling too much weight off the floor and sacrificing form over function but thats not any fault of the program.
  • crackpotbaby
    crackpotbaby Posts: 1,297 Member
    4 weeks in, I'm not hating it:
  • sgt1372
    sgt1372 Posts: 3,997 Member
    lizery wrote: »
    4 weeks in, I'm not hating it:

    Not exactly a resounding endoresment.
  • crackpotbaby
    crackpotbaby Posts: 1,297 Member
    sgt1372 wrote: »
    lizery wrote: »
    4 weeks in, I'm not hating it:

    Not exactly a resounding endoresment.

    Mate, the attached image was my 'endorsement' thus far.

    Also - 'not hating it' is basically Australian for 'I reckon it's actually pretty good'.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    lizery wrote: »
    sgt1372 wrote: »
    lizery wrote: »
    4 weeks in, I'm not hating it:

    Not exactly a resounding endoresment.

    Also - 'not hating it' is basically Australian for 'I reckon it's actually pretty good'.

    Thanks for the translation. :)
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I just finished week six. I have far surpassed my expectations. The workouts are getting harder, but nothing worth having comes easy. I have almost doubled my squat and deadlift, and I'm fifteen lbs. from my 1RM on OHP from last year.
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    lizery wrote: »
    4 weeks in, I'm not hating it:

    Did you grow that butt in 4 weeks?
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    @lizery Ha! Not hating your endorsement pic! LOL! Awesome work, girl. Keep on, keeping on. We Americans are funny when it comes to words. I had a couple of friends from Down Under so I knew what you meant.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    edited September 2017
    @cgvet37 DUDE! Very nice work. If you are new to squats and dead lifts (and not doing them in 20 years counts as 'new' to me...I include myself in that group) then I will gladly pass on some queues to you (if you are interested). In both squats and dead lifts I had H*O*R*R*I*B*L*E form and hurt myself....several times. Don't join that club....

    My form now - on both (and Bench Press, as well) - gets lots and lots of "Dude, how is your form so good?" comments. Not bragging. I just made it a point to work on form....weight goes up, pain goes up when you hurt yourself because your form sucks *kitten*.

    Have you tried front squats?
  • richardgavel
    richardgavel Posts: 1,001 Member
    lizery wrote: »
    ijsantos2005 wrote: »
    lizery wrote: »
    - I'm moving in smaller increments with shoulder press and bench but the app only allows for 2.5kg jumps rendering the weight tracking feature of the app irrelevant.

    I can adjust the weight increments in the app down to 1lb (maybe less). Are you not able to change it to less than 2.5kgs?

    No ... it only jumps in 2.5kg increments.

    Maybe I'm doing it wrong? I

    Go into the app settings under Equipment. You need to tell it that you have lighter plates you can use.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    CWShultz27105 wrote: »
    @cgvet37 DUDE! Very nice work. If you are new to squats and dead lifts (and not doing them in 20 years counts as 'new' to me...I include myself in that group) then I will gladly pass on some queues to you (if you are interested). In both squats and dead lifts I had H*O*R*R*I*B*L*E form and hurt myself....several times. Don't join that club....

    My form now - on both (and Bench Press, as well) - gets lots and lots of "Dude, how is your form so good?" comments. Not bragging. I just made it a point to work on form....weight goes up, pain goes up when you hurt yourself because your form sucks *kitten*.

    Have you tried front squats?

    I have others watching my form, and giving me pointers. I always go for form over weight.
  • Crispus1954
    Crispus1954 Posts: 6 Member
    Use a belt on Squats and Deadlifts. I found out the hard way injuring myself doing 250# squats. I am better now and my form has improved.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I was about to say the same. I use a belt as a reminder to brace my core. As you said, a belt does not replace poor form.
  • crackpotbaby
    crackpotbaby Posts: 1,297 Member
    ijsantos2005 wrote: »
    lizery wrote: »
    4 weeks in, I'm not hating it:

    Did you grow that butt in 4 weeks?

    No, but the shape has completely changed!

  • cgvet37
    cgvet37 Posts: 1,189 Member
    I had a fail today. Attempted 210 on bench. I got 5, 5, 5, 4, 4 for reps. I will get it on Monday.

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