Stronglifts 5x5
- Thread starter Destructeur
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Destructeur
Midfield
As a 1 RM or 5x5?
I've just passed bodyweight on squats on deads doing 5x5 (92.5kg, I weigh 85kg) and given how much effort that took out of me the thought of building up to 2xBW is horrifying!
For 1 RM. Think I could get the deadlift but I'm no where near on squats or bench yet
How long you been doing this 5x5 ?
Destructeur
Midfield
For 1 RM. Think I could get the deadlift but I'm no where near on squats or bench yet
How long you been doing this 5x5 ?
I've justed started week 7. I'm 6 2, and have put on about half a stone in weight in the first 6 weeks but I think its mostly fat! Im enjoying it but the squats are now becoming really taxing to the point where its taking so much out of me that I'm strugglnig on the other lifts! Currently at:
Squats: 92.5kg
Deadlift: 90kg
OHP: 47.5kg (failed last time)
Rows (doing it Pendlay style): 60kg (re-doing at this weight next time as poor form I think)
Bench: 65kg (failed last time - but I blame the 92.5kg squat!)
Im just starting week 5 but i didn't start at just the bar weight and a couple of sessions iv'e added 5kg instead of 2.5kg.
Im finding the same as you already, getting pretty hard to do weights I could normally get just because squats takes so much out of me. The heat last week didn't help either!
Destructeur
Midfield
I'm trying to figure out what to do with this. Do you reckon pushing through with the heavy squats will actually benefit the other lifts in the long run or would it be more beneficial to:
1) do a de-load on squats (even though I haven't yet failed), to give the other lifts a chance to ramp up?
2) drop down to 3x5 on squats?
Lewberry pie
Striker
its the opposite if anything mate being tall you have to move the weight more distance.
I would keep going with it if it were me.
- Maybe try increasing calories a bit more
- Take longer rests between sets. I normally take 60-90 secs rest but today I took 2 mins on squats and it helped a lot. In the .pdf I read on stronglifts i'm sure it says you might need to take up to 5 mins rest once the weights get heavier.
- Push reps out as fast as possible while controlled and I think this has helped me, instead of bodybuilding style slower reps (if that makes sense!).
- Check your warm up sets, that you not doing to many/few and not too heavy before your working sets. I do 1x5 - bar, 1x5 - 60kg then the 5x5 working weight for squats.
I would only de-load once I fail but squats are my weakest exercise at the minute anyway. Maybe lewberry or Titus on here could give some better advice as i'm still a beginner myself. I might be wrong with what Ive said above but its what I would try and look at first before backing off the weight.
TiredEyes
Winger
I'm only on workout 14 of 36 and it's getting tougher on the squat (67.5kg) I have yet to fail but it's just round the corner but I agree with the extended rest between sets suggestion, that has helped me. I'm doing it with another and we're at different stages so I get a rest while we switch the plates back and forth.
I'm going to continue to follow the program as best as I can by continuing to add 2.5kg each time, although I have dropped the OHP and the B-ROW as I was breaking form at the higher weight so I have gone down to 22.5kg on both and started again whilst concentrating on solid form.
This is the first proper lifting program I've done and it shows I'm weak as piss but I figure this time next year I'll be a bit stronger <crosses fingers>
I'm going to continue to follow the program as best as I can by continuing to add 2.5kg each time, although I have dropped the OHP and the B-ROW as I was breaking form at the higher weight so I have gone down to 22.5kg on both and started again whilst concentrating on solid form.
This is the first proper lifting program I've done and it shows
I'm weak as piss but I figure this time next year I'll be a bit stronger <crosses fingers>
Jacksnuts
Midfield
Im with you mate, its my first lifting program too and my failures are just round the corner.I'm only on workout 14 of 36 and it's getting tougher on the squat (67.5kg) I have yet to fail but it's just round the corner but I agree with the extended rest between sets suggestion, that has helped me. I'm doing it with another and we're at different stages so I get a rest while we switch the plates back and forth.
I'm going to continue to follow the program as best as I can by continuing to add 2.5kg each time, although I have dropped the OHP and the B-ROW as I was breaking form at the higher weight so I have gone down to 22.5kg on both and started again whilst concentrating on solid form.
This is the first proper lifting program I've done and it shows
Dead lift today @ 75kg and felt like I was gonna injure something, even though I was watching a YouTube form guide to keep me right.
Squats only at 57.5 and the fifth of every set were a struggle!
Destructeur
Midfield
Shit this is killing me now. Week 7 done but I've now failed at least once on every exercise except for deadlift. My ankle and groin kills from squats, my wrists from just about everything. Having to deload on squats, OHP and row next week and on last chance saloon with bench press. Starting to wish I'd stuck to the programme rather than starting higher, deloading is just depressing!
And the best advice on stronglifts website seems to be to eat more . . . so bacon sarnie this morning
And the best advice on stronglifts website seems to be to eat more . . . so bacon sarnie this morning
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TiredEyes
Winger
I didn't want to squat today as I have a heavy weekend on the legs with biking and running planned, so dropped the weight from 70kg to 35kg and the difference was very noticeable.
I felt like I could spring from the squat into a jump with "only" 35kgs on I was quite happy with what I thought of as progress, as I remember when I was originally approaching 50kgs I thought I'd struggle to do it.
If you're confidence is being knocked by failure, I suggest trying "half" weight just once and remember how much you struggled when you were originally at this weight as a bit of a confidence booster.
Struggled with OHP today - but doesn't everyone !
Deadlift was fine @ 62.5kgs although I can see my grip being a weak spot very soon.
I felt like I could spring from the squat into a jump with "only" 35kgs on
I was quite happy with what I thought of as progress, as I remember when I was originally approaching 50kgs I thought I'd struggle to do it.If you're confidence is being knocked by failure, I suggest trying "half" weight just once and remember how much you struggled when you were originally at this weight as a bit of a confidence booster.
Struggled with OHP today - but doesn't everyone !
Deadlift was fine @ 62.5kgs although I can see my grip being a weak spot very soon.
Jacksnuts
Midfield
I didn't want to squat today as I have a heavy weekend on the legs with biking and running planned, so dropped the weight from 70kg to 35kg and the difference was very noticeable.
I felt like I could spring from the squat into a jump with "only" 35kgs on
If you're confidence is being knocked by failure, I suggest trying "half" weight just once and remember how much you struggled when you were originally at this weight as a bit of a confidence booster.
Struggled with OHP today - but doesn't everyone !
Deadlift was fine @ 62.5kgs although I can see my grip being a weak spot very soon.
This very much this!
My grip is pathetic also, I'm currently trying to build up my chin-ups and can manage 5-6 unassisted but my grip is failing after 4
Lewberry pie
Striker
I didn't want to squat today as I have a heavy weekend on the legs with biking and running planned, so dropped the weight from 70kg to 35kg and the difference was very noticeable.
I felt like I could spring from the squat into a jump with "only" 35kgs on
If you're confidence is being knocked by failure, I suggest trying "half" weight just once and remember how much you struggled when you were originally at this weight as a bit of a confidence booster.
Struggled with OHP today - but doesn't everyone !
Deadlift was fine @ 62.5kgs although I can see my grip being a weak spot very soon.
I threw up the first time I squatted, I couldn't believe how hard it was compared to the leg press or extensions, I think I squatted about 50kg for 5x5 and I thought it would be great to get to 100 I can squat much more than that now because you just need to stick with it and don't let your mind convice you you can't, an example of this is when reg park bench pressed over 500 pounds or kg I can't remember but it was a huge weight anyway a I think was thought to be the limit of human strength but once he'd done it loads of others did quite soon, so there was only one thing stopping them lift it, themselves.
I threw up the first time I squatted, I couldn't believe how hard it was compared to the leg press or extensions, I think I squatted about 50kg for 5x5 and I thought it would be great to get to 100 I can squat much more than that now because you just need to stick with it and don't let your mind convice you you can't, an example of this is when reg park bench pressed over 500 pounds or kg I can't remember but it was a huge weight anyway a I think was thought to be the limit of human strength but once he'd done it loads of others did quite soon, so there was only one thing stopping them lift it, themselves.
You're so wise lewberry
Lewberry pie
Striker
i am marra like miniature Buddha covered in hair
by the way anyone who read that post owes me a tenner because let's face it the hairs on the back of your neck were on end and you now view me as some kind of maximus aurelious character.
Destructeur
Midfield
Any of the experienced lifters on here ever had any nerve problems from lifting? I'm sure I've done something as I'm getting shooting pains from my right shoulder down to the fingers on my right hand when I lift - It's not affecting my strength or ability and when resting the muscles aren't sore so I don't think its a muscle strain or tear but the pain is pretty intense during heavy lifts.
Anyone else had this and how long (and how) did it clear up? I know you'll probably all say rest is the best bet but I'm hoping there may be a better answer! And yes, I will go to a doctor this week but interested to hear if this is common.
Anyone else had this and how long (and how) did it clear up? I know you'll probably all say rest is the best bet but I'm hoping there may be a better answer! And yes, I will go to a doctor this week but interested to hear if this is common.
Destructeur
Midfield
Well my routines at the moment all start with squat and its been coming on probably about 4th or 5th set of squats and then stays till about 1-2 hours after I've finished. But its also happening whenever I do other strenuous things like throwing my 2 year old in the air etc so its definitely linked to activity. I had similar pains ages ago, before I lifted, after I'd over done it in the garden lifting sand and cement but it went away after a few weeks (and I wasn't lifting then so was easy to rest) - I thought at the time it was just overuse but reading up on internet (prob the worst thing you can do), it seems a trapped or compressed nerve could be a culprit.
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