5x5

[Cpl nobby nobbs]

Just started this on Monday, training at home have a bar, bench, squat stands and weights so all I need is the willpower to keep at it.

I'm "reasonably" fit as in I can run 10k no problem and ride my bike a fair bit and found it all very easy............

Except for the squats. Holy crap I am such a pussy on legs not done squats before but my form is OK it's just I'm as weak as a baby on my legs. Also the doms has set in on my legs today, getting down stairs is not fun, yet I'm still looking forward to tomorrow's workout.

I'm 6ft 74kg 16%bf.

I'm very hopefull reading some of the numbers on here but at the moment the idea of me being able to squat even 50kg is insane. Thankfully my squat stands have safety bars for when it goes wrong.

[theshrew]

Cpl nobby nobbs said:

Except for the squats. Holy crap I am such a pussy on legs not done squats before but my form is OK it's just I'm as weak as a baby on my legs. Also the doms has set in on my legs today, getting down stairs is not fun, yet I'm still looking forward to tomorrow's workout.

I always wondered how this can work so well when your legs have pretty much zero recovery time.

Especially if like /\ hes not done squats before. In his position id be walking like a chicken for the best part of a week.

Any thoughts from the PH mahooosive

[Asterix]

theshrew said:

Cpl nobby nobbs said:

Except for the squats. Holy crap I am such a pussy on legs not done squats before but my form is OK it's just I'm as weak as a baby on my legs. Also the doms has set in on my legs today, getting down stairs is not fun, yet I'm still looking forward to tomorrow's workout.

I always wondered how this can work so well when your legs have pretty much zero recovery time.

Especially if like /\ hes not done squats before. In his position id be walking like a chicken for the best part of a week.

Any thoughts from the PH mahooosive

You start with the bar, it's only 20kgs. If you do get DOMS, it won't last long. Just make sure you stretch out.

[LordGrover]

In the initial twelve weeks the load is very 'manageable'. Once the initial DOMs have subsided it's no biggy to squat three times a week. Clearly, there does come a point when it is too much, which is when you switch it about or change program.

[Acehood]

When you get DOMS in your legs, just squat again or do some light exercise that involves your legs (jogging or something) and it will go away. You basically spend your time pushing the pain away one day at a time. As long as you do take some recovery time you'll be fine

I hope everyone who is squatting is going to at least parallel, or it's not squatting I see so many people in the gym barely even moving 5" down when 'squatting'. Pointless.

[GavC88]

The squats and weight increase is fine! I was worried too when I started, but at week 7 I'm doing 95kg (BW) and not had any problems or failed on them yet!

Squats go lower than parallel

[GavC88]

Week 7, Day 3 - StrongLifts 5x5

Squat - 5x5 @ 92.5kg
Chest Press - 5x5 @ 32.5kg (dumbbells)
Barbell rows - 5x5 @ 60kg


Well that was embarassing.

Ripped my boxers and my shorts during the first 2 sets of squats.

I decided not to up the chest and barbell rows from last time as I was struggling with my form.

Next time I shall increase it!

Two days off - yeah!

[LordGrover]

May I ask why dumbbells? Barbell is typically more productive.

[Asterix]

Well it had to happen - stalled on the OH Press today - first two sets fine then a 4 and 2x3.

OH Press - 5/5/4/3/3 @ 40kg

I'm not at all surprised. By far my worst lift and the signs were there earlier in the week. I'll just have to make sure I eat & rest well and attack 40kg next time round.

Deads and squats were ok.

[_bryan_]

Might be worth you investing in some fractional plates for the oh press...add 1kg to the bar every workout instead of 2.5kg, progress will last longer then.

[Cpl nobby nobbs]

theshrew said:

I always wondered how this can work so well when your legs have pretty much zero recovery time.

Especially if like /\ hes not done squats before. In his position id be walking like a chicken for the best part of a week.

Any thoughts from the PH mahooosive

Got through Week 1 day 3 ok, first few warm up sets are painful was walking like I had lost my horse, but it was ok by the time I got to the working sets. Saying that I did not find 25kg easy all joking aside I really did struggle with it and that's a pretty embarrassing admission.

Going to up my BP to the same weight as the DL as its far too light I can press 65kg for 5x5 now so don't see the point of pressing 25kg all the rest I will leave as standard.

Stupid weak legs, knew I had skinny legs but (hangs head in shame)

[IroningMan]

I've been going for 11 weeks, but barely managing two workouts a week due to work, so slow progress. OHP is much the toughest, deadlifts are more comfortable than I thought they would be - and I'm getting my backside onto my heels for the squats.

Irritatingly the gym has no 1.25kg plates, so I'm going up in 5kg steps every other workout.

6'0", 85kg

Squats 60kg
Bench 35kg
Row 45kg
OHP 35kg
Deadlifts 65kg

Certainly enjoying it - I do wonder how much more I'd be getting out of it if I could guarantee three sessions a week, though.

[GavC88]

LordGrover said:

May I ask why dumbbells? Barbell is typically more productive.

You may

My gym only had one squats rack and no free weight chest press benches, only the guided smith machines.

I use dumbbells for chest press so I'm not hogging the one squats rack for 45 minutes. Gives other people a chance to get in.

If I move gyms and they have more equipment I would love to do bar..

[IroningMan]

theshrew said:

Cpl nobby nobbs said:

Except for the squats. Holy crap I am such a pussy on legs not done squats before but my form is OK it's just I'm as weak as a baby on my legs. Also the doms has set in on my legs today, getting down stairs is not fun, yet I'm still looking forward to tomorrow's workout.

I always wondered how this can work so well when your legs have pretty much zero recovery time.

Especially if like /\ hes not done squats before. In his position id be walking like a chicken for the best part of a week.

Any thoughts from the PH mahooosive

I've never lifted before now, and not had any DOMS or other discomfort with the squats; cycling has given me good length strength but I'm not sure what else is helping.

[22s]

benaldo said:

No shoulder issues but I just seem to struggle with the initial push from the bottom of each lift - the first few inches. I think it might be either weak triceps or poor technique......

Try isometric holds at the end of each workout for a few weeks: http://www.shape.com/exercises/isometric-barbell-b...

[ambuletz]

Most I've managed on Stronglifts is

squat 110kg 5x5
bench 70kg 5x5
deadlift 100kg 1x5

Trying to do it while losing body fat. I'm rather worried to lift more, mainly on the squat & deadlift as you can't really use a spotter on that.

After I've done my working sets I tend to drop the weight down and do a variety of pause squats, repping explosively, slow reps, reps until almost failure.

[Hoofy]

ambuletz said:

Trying to do it while losing body fat. I'm rather worried to lift more, mainly on the squat & deadlift as you can't really use a spotter on that.

Hang on. Why do you need a spotter for deadlifts?

[ambuletz]

Hoofy said:

ambuletz said:

Trying to do it while losing body fat. I'm rather worried to lift more, mainly on the squat & deadlift as you can't really use a spotter on that.

Hang on. Why do you need a spotter for deadlifts?

Of course you don't use one. saying mainly on squats.

[Hoofy]

ambuletz said:

Of course you don't use one. saying mainly on squats.

Ah. Well, deadlifts you can go heavier and heavier, just try to stick to good form. If you feel your form is taking a backseat then ease off. That said, some people say form isn't such a big deal. YMMV!

[benaldo]

22s said:

benaldo said:

No shoulder issues but I just seem to struggle with the initial push from the bottom of each lift - the first few inches. I think it might be either weak triceps or poor technique......

Try isometric holds at the end of each workout for a few weeks: http://www.shape.com/exercises/isometric-barbell-b...

Thanks, worth a try along with some skullcrushers or French presses. I'm thinking it should help bench and overhead press. As I don't normally have a spotter for bench press, I guess dumbbell isometric press would work too?