5x5 Stronglifts
Strongerxthanxyesterday
Posts: 81 Member
Started at beginning of Nov 17.
Starting squat 75# 5x5
Current squat 235# 5x5
Starting squat 75# 5x5
Current squat 235# 5x5
14
Replies
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GET SOME!!! Keep up the good work. Just watch your form as the weight increases so you don't hurt yourself.
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Thanks!0
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Good for you! Just started squats today since someone left the setup in my workout spot at the gym. Did 5X5 of 150 lbs. Felt pretty good. I'll hit again on Friday.0
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How do you find the 5x5 Stronglifts? Are you doing the workout while on a calorie deficit? Are you doing anything other than the 3 workouts a week?0
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deimosphoebos wrote: »How do you find the 5x5 Stronglifts? Are you doing the workout while on a calorie deficit? Are you doing anything other than the 3 workouts a week?
There’s an app you can download and use. Just search for it.
Yes, I did.
No, I didn’t. For awhile. then I added in pull-ups.3 -
I downloaded the app called Strong. It was free. I’m eating close to 3000 cal on lifting days and doing a 16hr fast on rest days. No watching my diet too closely on rest days or weekends. Only doing following the program no cardio, no accessory work. Look and feel pretty good. Weigh 152#.0
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Something I love about this program, I’m lifting heavier than I ever have and I’m barely ever sore.0
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Good for you with the gains. I would be careful as you add weight you can get injured easy. Also when you finish you circuit 5x5 try doing squats with a bit more reps like 12 10 8 6 for mass or 4 X 10.
I'm mass gaining so 10 8 5 3 1 for me.
But hey good work and watch your posture8 -
Jonnydebrasco wrote: »Good for you with the gains. I would be careful as you add weight you can get injured easy. Also when you finish you circuit 5x5 try doing squats with a bit more reps like 12 10 8 6 for mass or 4 X 10.
I'm mass gaining so 10 8 5 3 1 for me.
But hey good work and watch your posture
Do not do this.
If anything Stronglifts has a bit too much volume as written for optimal gains. Extra volume outside of the program will set in fatigue much sooner and effect your progress. There is a method to a program. Adequate stress, recovery, and adaptation. The idea to strength training is creating minimal stress to drive ideal adaptation, not add more stress than needed.
Also bad form is the cause of injury, not more weight by itself exactly. Why bad form compounded with heavier weight is more dicey, it's not the weight at blame. One can injure themselves with bad form with light weight fairly easily. Form is king for progress and prevention of injury.19 -
Yea..I plan on sticking to the program.2
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Great job, besides getting much stronger have you noticed any body composition changes? Or any other changes you can share?0
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Yes my chest, quads, and biceps most notably as well as core becoming defined. Shoulders as well.1
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I reached my goal of 250# on the back squat. I’m going to keep going with the program but start doing front squats instead of back. Does this make sense?1
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Strongerxthanxyesterday wrote: »I reached my goal of 250# on the back squat. I’m going to keep going with the program but start doing front squats instead of back. Does this make sense?
Why? This sound like a horrible idea.Strongerxthanxyesterday wrote: »Yea..I plan on sticking to the program.
Does 5x5 have front squats as written?5 -
Strongerxthanxyesterday wrote: »I reached my goal of 250# on the back squat. I’m going to keep going with the program but start doing front squats instead of back. Does this make sense?
Why? This sound like a horrible idea.Strongerxthanxyesterday wrote: »Yea..I plan on sticking to the program.
Does 5x5 have front squats as written?
Yeah, I just said no in his other thread about this.1 -
Front squats are more quad dominant than back squats. As you have decided to front squat, how do you plan on making up for the reduced stress on your hamstrings?1
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Front squats are more quad dominant than back squats. As you have decided to front squat, how do you plan on making up for the reduced stress on your hamstrings?
Not OP and not disagreeing that front squats aren't the way to go, but he's getting plenty of hammie work with deadlifts.2 -
I’m going to stick to the program. Settle down sugar biscuits.7
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Mark's Starting Strength is a lot better than Mahdi's Strong Lifts, but SL does get people in the door a lot more than SS does. Either way, switch to SS once 5x5 starts burning you out, and read the book.4
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I will look into it. Thanks. No way I will read the whole book or even parts of it. But I will check out the program. Sugar biscuits OUT!8
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Davidsdottir wrote: »Front squats are more quad dominant than back squats. As you have decided to front squat, how do you plan on making up for the reduced stress on your hamstrings?
Not OP and not disagreeing that front squats aren't the way to go, but he's getting plenty of hammie work with deadlifts.
Stronglifts has you doing 1 set of 5 deadlifts once or twice per week (i.e. max 10 reps per week!). Without 3 days of 5x5 back squats per week, i don't think its enough hamstring work.2 -
Davidsdottir wrote: »Front squats are more quad dominant than back squats. As you have decided to front squat, how do you plan on making up for the reduced stress on your hamstrings?
Not OP and not disagreeing that front squats aren't the way to go, but he's getting plenty of hammie work with deadlifts.
Stronglifts has you doing 1 set of 5 deadlifts once or twice per week (i.e. max 10 reps per week!). Without 3 days of 5x5 back squats per week, i don't think its enough hamstring work.
That's a good point. I'm so far removed from my StrongLifts days I didn't really think about that. I do three different deadlift variations on three different days each week.1 -
Davidsdottir wrote: »Davidsdottir wrote: »Front squats are more quad dominant than back squats. As you have decided to front squat, how do you plan on making up for the reduced stress on your hamstrings?
Not OP and not disagreeing that front squats aren't the way to go, but he's getting plenty of hammie work with deadlifts.
Stronglifts has you doing 1 set of 5 deadlifts once or twice per week (i.e. max 10 reps per week!). Without 3 days of 5x5 back squats per week, i don't think its enough hamstring work.
That's a good point. I'm so far removed from my StrongLifts days I didn't really think about that. I do three different deadlift variations on three different days each week.
I also do 3 different deadlift variations per week!
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Davidsdottir wrote: »Davidsdottir wrote: »Front squats are more quad dominant than back squats. As you have decided to front squat, how do you plan on making up for the reduced stress on your hamstrings?
Not OP and not disagreeing that front squats aren't the way to go, but he's getting plenty of hammie work with deadlifts.
Stronglifts has you doing 1 set of 5 deadlifts once or twice per week (i.e. max 10 reps per week!). Without 3 days of 5x5 back squats per week, i don't think its enough hamstring work.
That's a good point. I'm so far removed from my StrongLifts days I didn't really think about that. I do three different deadlift variations on three different days each week.
I also do 3 different deadlift variations per week!
Jefferson and Zerchers FTW! Err, what variations do you do?
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Wheelhouse15 wrote: »Davidsdottir wrote: »Davidsdottir wrote: »Front squats are more quad dominant than back squats. As you have decided to front squat, how do you plan on making up for the reduced stress on your hamstrings?
Not OP and not disagreeing that front squats aren't the way to go, but he's getting plenty of hammie work with deadlifts.
Stronglifts has you doing 1 set of 5 deadlifts once or twice per week (i.e. max 10 reps per week!). Without 3 days of 5x5 back squats per week, i don't think its enough hamstring work.
That's a good point. I'm so far removed from my StrongLifts days I didn't really think about that. I do three different deadlift variations on three different days each week.
I also do 3 different deadlift variations per week!
Jefferson and Zerchers FTW! Err, what variations do you do?
Hahaha...I do conventional, sumo, RDL.1 -
Yea I’ve been doing 2 or more sets of 5. It’s plenty.1
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Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Davidsdottir wrote: »Front squats are more quad dominant than back squats. As you have decided to front squat, how do you plan on making up for the reduced stress on your hamstrings?
Not OP and not disagreeing that front squats aren't the way to go, but he's getting plenty of hammie work with deadlifts.
Stronglifts has you doing 1 set of 5 deadlifts once or twice per week (i.e. max 10 reps per week!). Without 3 days of 5x5 back squats per week, i don't think its enough hamstring work.
That's a good point. I'm so far removed from my StrongLifts days I didn't really think about that. I do three different deadlift variations on three different days each week.
I also do 3 different deadlift variations per week!
Jefferson and Zerchers FTW! Err, what variations do you do?
Hahaha...I do conventional, sumo, RDL.
Conventional, rack pulls and romanians here, nothing fancy!2 -
Jonnydebrasco wrote: »Good for you with the gains. I would be careful as you add weight you can get injured easy. Also when you finish you circuit 5x5 try doing squats with a bit more reps like 12 10 8 6 for mass or 4 X 10.
I'm mass gaining so 10 8 5 3 1 for me.
But hey good work and watch your posture
Do not do this.
If anything Stronglifts has a bit too much volume as written for optimal gains. Extra volume outside of the program will set in fatigue much sooner and effect your progress. There is a method to a program. Adequate stress, recovery, and adaptation. The idea to strength training is creating minimal stress to drive ideal adaptation, not add more stress than needed.
Also bad form is the cause of injury, not more weight by itself exactly. Why bad form compounded with heavier weight is more dicey, it's not the weight at blame. One can injure themselves with bad form with light weight fairly easily. Form is king for progress and prevention of injury.
I think that stronglifts is a good program but I think the rapid progress and ability to squat reasonably heavy weights with mediocre or poor form can lead to injuries if you are not careful.
I ran 5x5 a couple of years back and got up to the weights that the OP is now doing and managed to tweak my back at around this stage.
I am not sure if it was bad form or if the supporting muscles were not as well developed as they could have been, but being essentially bed-ridden for a week sure as hell gave me a scare.
Whilst I do think strong lifts 5x5 is an excellent program, if you are new to lifting and making rapid progress, be careful about always wanting to add weight, especially on your squat.
Don't be afraid to de-load and work on your form to make sure it's as good as you can possibly get it.
back injuries can come quick and are no fun at all. you have plenty of time to squat heavy!1 -
[Whilst I do think strong lifts 5x5 is an excellent program, if you are new to lifting and making rapid progress, be careful about always wanting to add weight, especially on your squat.
Don't be afraid to de-load and work on your form to make sure it's as good as you can possibly get it.
back injuries can come quick and are no fun at all. you have plenty of time to squat heavy!
Agreed.
I also injured my back (a right SI sprain) squatting using Stronglifts early on and there is no doubt that it was due to bad form. Took about 3 yrs off from lifting as a result of this and medical issues.
When I started again, I used Starting Strength instead which mainly uses 3x5 (instead of 5x5) and is a little less stressful at higher weights. It also helped that I read Rip's book and practiced the methods specified in it b4 trying to squat heavy again.
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Wisdom is with those who deload.2
This discussion has been closed.
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