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squat progression to empty bar
So I started today and quickly discovered the empty bar was too much for me to begin with. Is it acceptable to start with squatting dumbbells or even begin so low as body weight and work my way up to 45lbs and then starting with the empty bar? Is there a better progression than starting with dumbbells? My gym doesn't have…
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Newbie questions...
I just started the program last week and my second day (first Time doing B ) I messed my lower back up. I have zero core strength and deadlifts pushed me over the edge. I've been watching Alan Thrall videos as well as Mark Rippetoe vids to try and get my form down but I totally failed. So I took the rest of the week off…
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What is your warm up routine?
I do 5-10 mins on a bike or elliptical and then warm up with the empty bar and progressive weight addition until i am at 5x5 weight (as recommended by Mehdi). Just curious how everybody else warms up as a PT told me to do 20 reps on a light weight to get the blood to the muscles and then do my 5x5 weight.
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soreness is gone!
Hey everyone! I'm new to this group in fact today was my second time doing 5x5. I almost didn't go because I could barely move my legs. my quads were do sore from the last exercise that I didn't think it would be possible to do more squats. I read online that I should work through the soreness. I'm not going to lie, squats…
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Does anyone use a weight belt
I'm about 8 weeks in SL 5x5 and I've been progressing pretty steadily. Curious about the pros / cons of using a weight belt. Thanks for your input.
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May you never miss a deadlift and drop it on the floor - daily checkin for may.
had to get in there before anyone else, because eric clapton. i debated with myself half the day but went ahead anyway. first day of 3's week. bench: got my weights mixed up so i did 65/75/80 for work sets instead of 60/70/75. even so i got six for the last set at 80 pounds, so i'm pretty pleased with myself. wasn't easy,…
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How to Breath?
As I am going up in the weights, I have realized that I am having a somewhat tricky time trying to figure out how to breath, during squats especially- I have tried a deep breath as I go down and then exhaling as I go up, but I feel like I am holding my breath, I have tried short breaths on the way down and same on the way…
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Order of workouts
I posted this question in the summary, so I hope to get a response here. If you do workout A,B,A in week one do you do B,A,B in week two? Or is it always A,B,A?
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How long for results?
Hi there, yup, it's me again. Lol. Sorry to keep asking so many questions. I've been super active (10k-20k steps a day), plus hiit for about 18 mos. I walk my kids to/ from school 4 days a week. A mile each way, 3 times a day. Some days I run, because they're on bikes. Mostly I walk because I have plantars fasciitis and…
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How much do you see your weight go up from lifting?
What I mean is during the week I see it go up even my morning time first thing weight. I was staying quite steady unless I had a lot of carbs and sodium and of course at my cycle time. But how many of you saw it going up say 3-3.5 lbs and falling back. I'm worried I will be up this week. :( I do know my eating on the…
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Squiffy Squat
Can anybody tell me why my left leg (knee seemingly) angles outwards more than my right knee? As previously posted, i am in week 3 of SL5x5. I have noticed this week (when checking form in the mirror) a flaw in my form when squatting which i really don't know how to fix - I did a lot of warm up weight practice with…
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Progressive dumbbell temporary substitute
I miss SL so much! I have a few weeks when I hope to get back into it (I'm on holiday, the 8 year old isn't, there is a crèche for the 2 year old), but after that I go back to my normal life where all my childcare favours are used up with work responsibilities and I want a social life, to spend time with my family, etc…
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Week 3 - first stall OHP
Hello, I am new to stronglifts and totally addicted. Still finding it intimidating in the free weights section with all the men but just getting on with it. Yesterday was extremely busy in the free weights and i felt very self conscious. It really didn't help that I hit my first stall - 25KG overhead press. I feel really…
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Allergic to the barbell
I developed a little scaly patch at the top/ back of my right arm recently, all rough and extremely itchy. I went down my usual route of deciding it's a melanoma or some deathly skin disease, until I realised - scratch - scratch - that I have an identical one on my left arm. I don't think skin disease is generally…
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bench press - why you suck so bad? :(
Hi, I really need some help. I'm going great with every lift except the bench press, and I need some advice. So, nearly 6 months of SL 5x5. Squat - 67.5 kg (I can do 70, but my form starts to go). Deadlift - 70 kg (I can do 75, but my form starts to go). OHP - 27.5 kg (and proud) Row - 40 kg (I can do 45, but I don't want…
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Aruba and my lifting
Rob and I are going to Aruba May 28 through June 4 (leaving Friday night and have a layover overnight in Newark). So I'll be gone from my basement gym for 8 days. We're staying in a little boutique, so no gym. I know I'll get plenty of cardio work in, but the lifting will be missing. I hate the idea of losing ground, but I…
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Foam rolling
I tried foam rolling, but I found that the body weight motions were too hard for me. Not only could I not support myself, but the pressure of my 200+lbs coming down on the roller was intensely painful, and not in a good way. Are there variations that don't involve having to support my body weight? Maybe rolling a dumbell…
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What's comes after SL?
Hi all, Tonight my workout buddy and I were talking about what comes after this program. I told her I didn't know and would look into it. So what comes next? We're 8 weeks in. I read some on 3x5, madcow and such. Could we just continue SL? Or do we need to add accessories? We're total noobs and haven't any idea. TIA
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Starting/Current weights
Just curious, what weights were your first lifts, how much are you lifting now, and how long did it take you to get there? And how much do you generally increase at a time?
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How did you eat when starting to lift vs now?
Hello fellow lifters! I'm a newbie lifter (7weeks in) and lately I'm struggling with my diet. I did whole30 for about a month and once I started lifting I was craving cheese, bread, peanut butter and unsweetened whole wheat muffins, anything I really wouldn't eat on whole30. So I've given into my temptations and can't help…
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Another newbie question
On Sunday I did 55lb on the OHP (I've just started and the smallest plates my gym has are 2.5lb so I've ve been upping by 5lb as app suggests) and I completed the 5x5 but it was an iffy thing from set 1. I'd get to the 3rd or 4th rep and think oh crap! And then the 5th and tell myself I wasn't going to let 55lb kick my…
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April Presses bring May Dresses
So that's a little corny, but it's all I got... I don't mean to monthly thread hog, but I wanted to make sure I reported in. It helps me stay on track ;) Yesterday lifts: 10min warmup Squat: 2x5x45, 1x3x75, 5x5x110 Bench: 2x5x45, 5x5x75 Row: 5x5x75 Today: Treadmill: 31 min...jogged, walked at incline My 'slow down'…
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Update on slow progression
Hello friends! Just thought I'd check in since my last post about this. Some time ago I was poking around for info about scaling back the weight for a few reasons: 1. It was becoming too time consuming with all of long rest periods. 2. I wasn't looking forward to it because it was so hard and time consuming. 3. My form…
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How much do you increase each workout?
Hey Ladies, I know I should add less weight to some exercises than suggested in the programm. How much did you/do increase? Currently I plan on DL 5 kg (10 lbs? - sorry, used to metric system) Squat 5 kg Row 2.5 kg (5 lbs?) Bench 2.5 kg OHP 2.5 kg I have fractional plates to use when it's getting too heavy. or do you…
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end of week three update
What's your progress? mine (begin/current after 3 weeks 5x5): squat: 55/100 ohp:45/55 (3x5 only, could not complete the 4&5) bench: 45/70 row: 50/80 deadlift: 95/125 OHP is grrrr..... but other than that I am really fracking loving it. I also just have loads more confidence. I can't even remember why I used to be so…
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What to do when you can't progress on deadlift?
I am sure this might have been asked before. Due to car accidents and back injuries I can not progress past a bar and 90lbs on a deadlift. And by that I mean 1 set of 1 without sore back the same day and next day. Even just using 2 15lb dumbbells I get the same but can do 5 sets of 8 no problem. Stiff leg or standard…
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Joined a gym today. Can't wait to dig into some lifting.
Joining this group to study and research some heavy lifting. :) I just got my gym membership going today. I did treadmill for 30 some minutes and went more than a mile but I lost my data because I pressed pause by mistake instead of alternating the info on mileage and such. I did some upper body circuit machines but there…
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Daily Accountability :)
Okay, I have been on MFP for years and only really used this site for tracking food. I never really went into the community section of this website. I just started back at my 5x5 and I have been doing them more off than on in the past year. I feel alone doing this and thought I would just start a discussion board where we…
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New to heavy lifting
So starting tomorrow I am going to start focusing on heavy lifting. I am 5'7 and currently 153 pounds. I have been lifting free weights for the last 2 weeks and although haven't lost any weight, am noticing body changes. So now I want to step up my game... My question though is I don't know how many calories I should be…
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How to carry all that stuff thru the gym?
Hi everyone! I'm so glad I found this forum! Just started 5x5 last week. Have Bern doing some lifting on and off over the last years. But never lifted heavy. :smile: I joined a gym with some free weights, benches, squat racks ... And I love lifting that barbell so far, even with such light weights it gives me this Sense of…