5x5

[Art0ir]

Challo said:

Art0ir said:

Challo said:

Needs some help to get into Stronglifts. Back in August i dislocated my left shoulder and also broke the coracoid bone at the front of the shoulder. This meant not doing any weights for a while and losing muscle mass and strength in my left shoulder, causing it to drop forward slightly.

I have been doing general cardio at the gym and some shoulder exercises to build strength so its getting there slowly. I want to start Stonglifts as it could be an ideal way to start from scratch and really build up the strength again. Issue is around squats. I can just about get an empty bar across my back supported by my hands, but anymore weight I tend to feel pain across the front of the shoulder, and I struggle to add anymore weight.

Is there anything i can do to get it back to normal? My Physio mentioned cable row but should I be doing more? Specific exercises to try?

Tried different bar positions?

I would normally do a back squat with the bar high. I may try and move my hand position and see if that makes it easier?

Search for Mark Rippetoe Squat technique. I can't squat heavy high bar without wrecking my shoulders either.

[LordGrover]

I popped a copy here a while ago: Rip's squat. May take a while to load.

[Challo]

Cheers both. Will take a look and try it out at the gym.

[_bryan_]

What you need is a safety squat bar.

Or if you can't find one, do some front squats for now, and work on mobility. Don't force things, get the mobility back slowly.

[LordGrover]

_bryan_ said:

What you need is a safety squat bar.
...

That may be true, but opinions are divided on this apparatus too.

internet said:

The bar sits way to high on your neck and makes 135 feel like 505 pounds.

Taken from here: Juggernaut.

[GavC88]

I've just started this again after having 2 months off!

This time, I'm in a different gym so I don't have to wait 45 minutes for the only bar.. And I have a training partner. I finished on about 100kg squats and deads last time. Started on 50% this time round and already on 65kg

Can't wait to hit 100 again!

[LordGrover]

Seven weeks in, first failures (this time around).
Current stats (not one workout )

• Squat 92.5 kgs 5/5/5/4/5
• Press 45 kgs 5/5/5/5/4
• Dead 90 kgs 5
• Bench 55 kgs 5/5/5/5/5
• Row 55 kgs 5/5/5/5/5

Press way ahead of last time when I first failed at 32.5 kgs.

Squats much earlier - last time was 102.5 kgs before failure. I put this down to changing my stance recently. When I restarted I used my old foot position, slightly wider than shoulder width but a week or ten days ago I started experimenting with a wider stance. It's better for me in that my knees don't try to creep in but it's quite different to what I'm used to. Now considering a reset to allow me time to get used to 'new' squat.

Getting near to the point where 5x5 thrice weekly is a struggle so will be switching out to Wendler's 5/3/1.

Really enjoyed SL5x5 - the best way to either begin from scratch or get up and running quickly after a long layoff.

[The_Gza]

I've done 4/5 weeks now of Stronglifts, but facing a bit of an issue in that my gym doesn't have a squat rack and their heaviest barbell is 45kg. So now that I'm reaching around that for everything bar OHP, I've hit the limits of what the equipment can facilitate! I've tried hanging some kettlebells off the end of the bar for the deadlift, but that isn't really a solution. Any suggestions on how I could keep going? I've been using the leg press machine in addition to the squats, and I'm getting close to the 200kg limit on that one too.

Changing gym isn't an option unfortunately

[chris watton]

The_Gza said:

I've done 4/5 weeks now of Stronglifts, but facing a bit of an issue in that my gym doesn't have a squat rack and their heaviest barbell is 45kg. So now that I'm reaching around that for everything bar OHP, I've hit the limits of what the equipment can facilitate! I've tried hanging some kettlebells off the end of the bar for the deadlift, but that isn't really a solution. Any suggestions on how I could keep going? I've been using the leg press machine in addition to the squats, and I'm getting close to the 200kg limit on that one too.

Changing gym isn't an option unfortunately

Is it out of the question to do your training at home?

[Art0ir]

The_Gza said:

Changing gym isn't an option unfortunately

Any reason why? Even the clone-a-gym franchises have at least one squat rack buried somewhere and a barbell with free weights.

[The_Gza]

chris_watton said:

Is it out of the question to do your training at home?

I've got a basic weight bench at home, but just the cheapo plastic York barbells, so it's not really any better than what's available at the gym.

Art0ir said:

The_Gza said:

Changing gym isn't an option unfortunately

Any reason why? Even the clone-a-gym franchises have at least one squat rack buried somewhere and a barbell with free weights.

Couple of reasons - it's a corporate membership (actually more of a health club/spa set up) so I'd have to actually pay for somewhere else, it's only 5 mins down the road from me and generally quiet (during December I was often the only person there later in the evenings!). Other than the lack of some facilities I really like the place and actually look forward to going.

[Sway]

If you have the space, I'd strongly recommend a squat cage and olympic barbell set for home.

When I first started 5x5 at the local gym, it was 90 minutes to 2 hours per session. Once I got my kit at home that dropped to 20-25 minutes...

Plus there's only one person to blame when plates aren't racked properly after use!

[natcot]

The_Gza said:

I really like the place and actually look forward to going.

I think that point is really important, and will be key to your success. If we assume that your gym is your only option and that 45kg (could you ask them to get more weights?) is the max available to you then perhaps 5x5 isn't really going to work for you. All is not lost though, again I'm going to suggest using bands, especially if you can anchor them somewhere.
Good article here http://www.bodybuilding.com/fun/add-bands-for-big-...

They will certainly feel different to using just a bar but you'll be able to add significant resistance. The heavy bands can be pricy but it may be worth it for you. They're also great for mobility work

[Art0ir]

The_Gza said:

Couple of reasons - it's a corporate membership (actually more of a health club/spa set up) so I'd have to actually pay for somewhere else, it's only 5 mins down the road from me and generally quiet (during December I was often the only person there later in the evenings!). Other than the lack of some facilities I really like the place and actually look forward to going.

If you're determined to stay there, I'd buy 2 20kg plates off gumtree and take them with you.

[TheGreatSoprendo]

It seems pretty clear from what you've said that your current gym simply isn't compatible with 5x5. I'd second the suggestion to get some gear at home and do it in your garage ((if you have one). If you haven't got space for a full on cage, you could get something like I've got:

http://www.powerhouse-fitness.co.uk/bodymax-cf415-...

I was lucky enough to pick up a barely used one on eBay for less that half that amount, but I'm really impressed with it. It's solid, has plenty of adjustment and has adjustable spotter catchers for the safety factor. You can also adjust the width of it, so you can use the handles on the back for dips.

Add a set of Olympic weights and away you go. Much easier that going to the gym and you get to potter about in the garage between sets too!

[Challo]

On Session 2 of 5x5 and enjoying it so far. Does seem strange only squatting and lifting the bar with minimal or no weight but I know it will increase.

Onwards and upwards.

[Pazuzu]

I'm about 8 weeks in now and the early sessions with no weight are really useful for getting your technique down.

I was surprised how much there was to squats but my form is massively better now than it ever was.

Cheers!

Phil

[chris watton]

Pazuzu said:

I'm about 8 weeks in now and the early sessions with no weight are really useful for getting your technique down.

I was surprised how much there was to squats but my form is massively better now than it ever was.

Cheers!

Phil

I think most people hate squats as they hit most muscles in the body. But they are one of the most important exercises.

[Frenchda]

Started this after advice on PH for a newbie programme, said I didn't want a leg day as cardio looked after this!!!!!!!!!!!! The error of my thought process was pointed out!

I am now an addict, having been a cardio bunny for most of my life I always scoffed at the beautiful gym bunnies . Have not lost any weight but the body change has been really noticeable and the comments about weight loss (wrongly) frequent.

I really look forward to the sessions as opposed to having to force myself to do the 2-3 cardio sessions that i am doing (these may go soon as things are getting bloody heavy for me and really feeling each workout). The satisfaction from each session is immense, every lift now is a PB! Squatting and Dead lifting my own body weight for the first time was a real buzz.

So far the only one I have stalled on is the OH, final attempt tonight before deload, I think is is mental as well as physical now!

Stats, I lost all my data about 4 weeks ago so some are a little skewed but these are last weeks numbers (which I am over the moon with, relishing those quick newbie gains)

Wt 92kg
Squat - 110kg - Still feeling strong
Bench 75kg - Hard but yet to fail
DL - 122.5 - My favorite, love DL's and still got a bit left yet
OH - 55kg achieved the first attempt 5x5 but form was crap so did not progress, then 5.5.5.4.5 (5min rest) last attempt 5.5.5.4.3 My Nemesis!
Row - 70kg - Again feeling strong and love this exercise.

Not in any position to give advice but my own personal newbie experience:

Do not rush things - this programme gets big quickly (I look at my squat and dead lift bar with a little fear now

If starting at home buy the best you can and research first

Get a training partner if you can (I have a set up in the garage and by coincidence was out with a neighbor a month ago and he is doing the same so we now train together, I find it easier.

[LordGrover]

Nice one, and congrats.
Everyone thinks their press is their nemesis, because it usually is. Compare the size of your delts with your legs or chest - they're tiny - especially doing 5x5 they get exhausted pretty quickly. I found switching to 3x5 sooner rather than later helped. I also switched it to first exercise on press day which also helped for a bit.
Having said that, stick to the program while it works, because it works!