Discussion
That's interesting but not conclusive. it discusses how to unpick failure but then also mentions that you will, effectively, have a 5x5 max. (Else we'd all be lifting cars over our heads)
I guess my issue is differentiating.
I'm at 110kg on squats (so, inside the author's 100-140 zone). I'm really not sure my back can take much more.
I'm at 75kg on bench press, yet I feel that I'm way off where I should be. Doing the presses no longer has any impact on my chest - no post-training soreness at all - so, for me, I think my triceps are letting the side down. Hence suggesting I do some tricep-specific work, as I don't think a standard BP will help build them as effectively as specific exercises. Dunno
Deads, OHP and barbell row are all still going fine.
I guess my issue is differentiating.
I'm at 110kg on squats (so, inside the author's 100-140 zone). I'm really not sure my back can take much more.
I'm at 75kg on bench press, yet I feel that I'm way off where I should be. Doing the presses no longer has any impact on my chest - no post-training soreness at all - so, for me, I think my triceps are letting the side down. Hence suggesting I do some tricep-specific work, as I don't think a standard BP will help build them as effectively as specific exercises. Dunno
Deads, OHP and barbell row are all still going fine.
I've not read the whole shebang in a while, but once you've properly plateaued with 5x5, you go to 3x5 and once that's run its course on to 3x3.
Once you get to that level you're probably pretty strong and need to look for a more advanced program or maybe adjust your goals - after all, gaining strength may be low on the list of priorities once you're' squatting 2.1/2 body weight and deadlifting triple.
Once you get to that level you're probably pretty strong and need to look for a more advanced program or maybe adjust your goals - after all, gaining strength may be low on the list of priorities once you're' squatting 2.1/2 body weight and deadlifting triple.
I started 5x5 in mid July but after 6 weeks got really bored so dropped down to doing it just twice a week, my other 2 gym days started doing non compound stuff.
I really enjoy it, as I like squats but I've got to a level now where my body is falling apart, e.g. I got to 80Kg Bench but have now dropped down to 70Kg as any more and I get pain in my wrist, and at one workout I have to do squats on the smith machine and 125Kg is about my limit due to lower back pain. (i'm fine when doing them on the power rack)
I did Wendler 531 before id heard of 5x5 stronglifts, Wendler takes more time (the 5x15 and 5x10 companion exercises take ages) but has more variety, i'll probably switch back to wendler for the winter and throw in a cardio day to combat the extra food I always eat.
Checking my stronglifts progress.
Squat 80Kg to 130Kg
Bench 60Kg to 80Kg (but back down to 70Kg)
Bar Row 40kg to 70Kg
OH Press 45Kg to 60Kg
Deadlift 130Kg to 155Kg
I really enjoy it, as I like squats but I've got to a level now where my body is falling apart, e.g. I got to 80Kg Bench but have now dropped down to 70Kg as any more and I get pain in my wrist, and at one workout I have to do squats on the smith machine and 125Kg is about my limit due to lower back pain. (i'm fine when doing them on the power rack)
I did Wendler 531 before id heard of 5x5 stronglifts, Wendler takes more time (the 5x15 and 5x10 companion exercises take ages) but has more variety, i'll probably switch back to wendler for the winter and throw in a cardio day to combat the extra food I always eat.
Checking my stronglifts progress.
Squat 80Kg to 130Kg
Bench 60Kg to 80Kg (but back down to 70Kg)
Bar Row 40kg to 70Kg
OH Press 45Kg to 60Kg
Deadlift 130Kg to 155Kg
Form better this week, still need to improve the deads, though.
Squat 5x5 75kg
Bench 5x5 45kg
OHP 5x5 40kg
Row 5x5 55kg
Deads 1x5 80kg
Properly engaged glutes seem to make a difference to OHP, as does getting the bar lower on my shoulders for squats - not sure if proper 'low bar' just yet, though.
Got to work on keeping neutral back on the way down in the deads.
Squat 5x5 75kg
Bench 5x5 45kg
OHP 5x5 40kg
Row 5x5 55kg
Deads 1x5 80kg
Properly engaged glutes seem to make a difference to OHP, as does getting the bar lower on my shoulders for squats - not sure if proper 'low bar' just yet, though.
Got to work on keeping neutral back on the way down in the deads.
V8mate said:
That's interesting but not conclusive. it discusses how to unpick failure but then also mentions that you will, effectively, have a 5x5 max. (Else we'd all be lifting cars over our heads)
I guess my issue is differentiating.
I'm at 110kg on squats (so, inside the author's 100-140 zone). I'm really not sure my back can take much more.
I'm at 75kg on bench press, yet I feel that I'm way off where I should be. Doing the presses no longer has any impact on my chest - no post-training soreness at all - so, for me, I think my triceps are letting the side down. Hence suggesting I do some tricep-specific work, as I don't think a standard BP will help build them as effectively as specific exercises. Dunno
Deads, OHP and barbell row are all still going fine.
I'm training with a competitive power lifter at the minute. He seems to reckon complimentary movements are at least as important as the primary movements themselves - weighted dips and tricep curls for bench, for example.I guess my issue is differentiating.
I'm at 110kg on squats (so, inside the author's 100-140 zone). I'm really not sure my back can take much more.
I'm at 75kg on bench press, yet I feel that I'm way off where I should be. Doing the presses no longer has any impact on my chest - no post-training soreness at all - so, for me, I think my triceps are letting the side down. Hence suggesting I do some tricep-specific work, as I don't think a standard BP will help build them as effectively as specific exercises. Dunno
Deads, OHP and barbell row are all still going fine.
Squat - 5,5,3,3,2 @ 100kg
OH Press - 5,4,2,3,3 @ 50kg
Deadlift - 1x5 @ 100kg
Only been once again in the last week. Been on a mini break with the lads so over indulged and diet went to pot!
I've only been gym twice in 16 days, the results show it.
Back on it properly from Monday.
3rd fail on squats and ohp so time to deload them!
GET BACK IN THE GAME
OH Press - 5,4,2,3,3 @ 50kg
Deadlift - 1x5 @ 100kg
Only been once again in the last week. Been on a mini break with the lads so over indulged and diet went to pot!
I've only been gym twice in 16 days, the results show it.
Back on it properly from Monday.
3rd fail on squats and ohp so time to deload them!
GET BACK IN THE GAME
I've been on this for 14 weeks I wanted to try something different as I was bored and thought the program would give me some focus.
Currently at
Deadlift 265lb
Bench press 190lb
Squat 200lb
Standing press 125lb
Bent over row 145lb
My legs are weak as you can see! I've had to back track once as my form was suffering as the weight went on especially on squats as I wasn't going down far enough (I hate squats).
I'm not young (mid 40's) so I'm really watching my form.
I find that the routine does give you that "success/achievement" feeling when you add the weight and complete the workout despite wanting to quit half way through.
Not sure how much further I can go, I weigh 185lbs and I'm not blessed with natural strength but I've targeted 1000lbs in total.
Currently at
Deadlift 265lb
Bench press 190lb
Squat 200lb
Standing press 125lb
Bent over row 145lb
My legs are weak as you can see! I've had to back track once as my form was suffering as the weight went on especially on squats as I wasn't going down far enough (I hate squats).
I'm not young (mid 40's) so I'm really watching my form.
I find that the routine does give you that "success/achievement" feeling when you add the weight and complete the workout despite wanting to quit half way through.
Not sure how much further I can go, I weigh 185lbs and I'm not blessed with natural strength but I've targeted 1000lbs in total.
Well I've been thwarted this week from even getting close to the gym due to a combination of work and social commitments.
It appears that all my mates have their birthday in the same bloody week!
I might have to switch it up to and go early morning but I prefer to make sure I've had a good feed before I attempt the heavy stuff.
It appears that all my mates have their birthday in the same bloody week!
I might have to switch it up to and go early morning but I prefer to make sure I've had a good feed before I attempt the heavy stuff.
Squat - 5x5 @ 92.5kg
OH Press - 5,5,5,4,0 @45kg
Deadlift - 1x5 @ 105kg
Went to a mates gym today. Little bit different to mine.
No cardio machines in sight, chalk everywhere, loud music, weights all over the place, I liked!
Switched the order to do squats, dreads, ohp.
Pulled a muscle or something twingey in my neck on the right side at the end of my ohp so didn't finish them to prevent any other injury or stress to it!
Can't wait to nail the 100kg squats
OH Press - 5,5,5,4,0 @45kg
Deadlift - 1x5 @ 105kg
Went to a mates gym today. Little bit different to mine.
No cardio machines in sight, chalk everywhere, loud music, weights all over the place, I liked!
Switched the order to do squats, dreads, ohp.
Pulled a muscle or something twingey in my neck on the right side at the end of my ohp so didn't finish them to prevent any other injury or stress to it!
Can't wait to nail the 100kg squats
Had a thought today. 5x5 has been a good regime over the last couple of months, and my strength has smashed through previous PBs. But then today I wondered: has it actually built any visible muscle?
Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
Anyway, logging my stats from this week:
Squat: 5 x 5 x 112.5kg
Bench: 5 x 5 x 75kg (have been stuck here for a while as I don't always complete the final couple of sets)
OH press: 5 x 5 x 50kg
Row: 5 x 5 x 80kg (with floor drops)
Deads: 5 x 5 120kg (yep, 5x5. One just doesn't seem enough)
Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
Anyway, logging my stats from this week:
Squat: 5 x 5 x 112.5kg
Bench: 5 x 5 x 75kg (have been stuck here for a while as I don't always complete the final couple of sets)
OH press: 5 x 5 x 50kg
Row: 5 x 5 x 80kg (with floor drops)
Deads: 5 x 5 120kg (yep, 5x5. One just doesn't seem enough)
_bryan_ said:
Yeah that's right central nervous system. At the weights you're doing now it won't really fry your nervous system doing 5x5, but it will soon as the weights start going up. As they do try doing 5 ramped sets of 5 instead of straight sets.
That's a good compromise, actually. I could put the target weight in the third or fourth slot and then try and get one or two over target.V8mate said:
Had a thought today. 5x5 has been a good regime over the last couple of months, and my strength has smashed through previous PBs. But then today I wondered: has it actually built any visible muscle?
Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
Anyone?Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
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