Discussion
Great post from Frenchda.
I never did squats and never wanted to - usual excuses, they hurt my back etc. - but now I absolutely love them and it gratifying just how much stronger you get.
I'm just about getting to all time personal bests now and enjoying it a lot more than I used to.
Cheers,
Phil
I never did squats and never wanted to - usual excuses, they hurt my back etc. - but now I absolutely love them and it gratifying just how much stronger you get.
I'm just about getting to all time personal bests now and enjoying it a lot more than I used to.
Cheers,
Phil
I have been doing a spit routine 4 times a week for the past 6 months, but as the weight has increased, I am finding I am sore most of the time with a mixture of compounds (Squats, DL, rows and BP) and isolation exercises, doing between 6 and 8 different exercises each workout.
I am wondering if I should try this 5x5 for 8 weeks to improve further my core strength, as sometimes I feel like I’ve hit a brick wall with some exercises.
The more I read about 5x5, the more I think it may be the answer for me for a couple of months..
I am wondering if I should try this 5x5 for 8 weeks to improve further my core strength, as sometimes I feel like I’ve hit a brick wall with some exercises.
The more I read about 5x5, the more I think it may be the answer for me for a couple of months..
It's an excellent program for beginners and those returning after a layoff (me 
) but not so sure about your position.
It'll certainly do no harm but I suspect you'd get bored quickly.
For my money, so long as you cycle the big compounds regularly your core will be strong.
Maybe lay-off the isolation exercises for a bit - perhaps Wendler's 5/3/1 would be more appropriate?
) but not so sure about your position.It'll certainly do no harm but I suspect you'd get bored quickly.
For my money, so long as you cycle the big compounds regularly your core will be strong.
Maybe lay-off the isolation exercises for a bit - perhaps Wendler's 5/3/1 would be more appropriate?
chris watton said:
I have been doing a spit routine 4 times a week for the past 6 months, but as the weight has increased, I am finding I am sore most of the time with a mixture of compounds (Squats, DL, rows and BP) and isolation exercises, doing between 6 and 8 different exercises each workout.
I am wondering if I should try this 5x5 for 8 weeks to improve further my core strength, as sometimes I feel like I’ve hit a brick wall with some exercises.
The more I read about 5x5, the more I think it may be the answer for me for a couple of months..
YHMI am wondering if I should try this 5x5 for 8 weeks to improve further my core strength, as sometimes I feel like I’ve hit a brick wall with some exercises.
The more I read about 5x5, the more I think it may be the answer for me for a couple of months..
Garage gym comimng on well and learning through my mistakes on buying kit and such. If you are going down this route a few mistakes i made.
1. Cheap bench - my cheapo rated @ 200kg, a long way from when I started and could not envisage getting anywhere near (still not!) but even with me and 75kg on it I can feel the movement, so I will be on the lookout for a decent flat bench!
2. Bars - got hold of a second hand 5 ft bar (@15kg) to use outside of the cage, because I am a god like adonis and now DL at 120 ish kg
I cannot fit enough weight on (when increasing and using the small fractionals on the end) I have requested a 7ft bar for my birthday. Moral if you can fit a 7ft bar in your workspace buy one!
3. Plates - Funky looking hexagonal plates - look funky but when put on the floor move slightly so on DL and row I constantly have to readjust which drives me bloody crazy and stops a flow going. Just bought a couple of 20kg York bumpers which lift the hex's up so sorted but wish I had realised before I bought.
4. Tweaking - DON'T. I am a tweaker and I know more about everything than anyone!!!! I have always tweaked running programmes because I know best and invariably f
k it up! 5x5 works for a beginner like me and I think for the first time I have not mucked around with the programme.
If you are committed to this then buy well first time!
I am now like a religious doorstop caller and preach 5x5 as the solution to all the world's problems
1. Cheap bench - my cheapo rated @ 200kg, a long way from when I started and could not envisage getting anywhere near (still not!) but even with me and 75kg on it I can feel the movement, so I will be on the lookout for a decent flat bench!
2. Bars - got hold of a second hand 5 ft bar (@15kg) to use outside of the cage, because I am a god like adonis and now DL at 120 ish kg
I cannot fit enough weight on (when increasing and using the small fractionals on the end) I have requested a 7ft bar for my birthday. Moral if you can fit a 7ft bar in your workspace buy one!3. Plates - Funky looking hexagonal plates - look funky but when put on the floor move slightly so on DL and row I constantly have to readjust which drives me bloody crazy and stops a flow going. Just bought a couple of 20kg York bumpers which lift the hex's up so sorted but wish I had realised before I bought.
4. Tweaking - DON'T. I am a tweaker and I know more about everything than anyone!!!! I have always tweaked running programmes because I know best and invariably f
k it up! 5x5 works for a beginner like me and I think for the first time I have not mucked around with the programme.If you are committed to this then buy well first time!
I am now like a religious doorstop caller and preach 5x5 as the solution to all the world's problems
Frenchda said:
Garage gym comimng on well and learning through my mistakes on buying kit and such. If you are going down this route a few mistakes i made.
1. Cheap bench - my cheapo rated @ 200kg, a long way from when I started and could not envisage getting anywhere near (still not!) but even with me and 75kg on it I can feel the movement, so I will be on the lookout for a decent flat bench!
2. Bars - got hold of a second hand 5 ft bar (@15kg) to use outside of the cage, because I am a god like adonis and now DL at 120 ish kg I cannot fit enough weight on (when increasing and using the small fractionals on the end) I have requested a 7ft bar for my birthday. Moral if you can fit a 7ft bar in your workspace buy one!
3. Plates - Funky looking hexagonal plates - look funky but when put on the floor move slightly so on DL and row I constantly have to readjust which drives me bloody crazy and stops a flow going. Just bought a couple of 20kg York bumpers which lift the hex's up so sorted but wish I had realised before I bought.
4. Tweaking - DON'T. I am a tweaker and I know more about everything than anyone!!!! I have always tweaked running programmes because I know best and invariably fk it up! 5x5 works for a beginner like me and I think for the first time I have not mucked around with the programme.
If you are committed to this then buy well first time!
I am now like a religious doorstop caller and preach 5x5 as the solution to all the world's problems
1. Cheap bench - my cheapo rated @ 200kg, a long way from when I started and could not envisage getting anywhere near (still not!) but even with me and 75kg on it I can feel the movement, so I will be on the lookout for a decent flat bench!
2. Bars - got hold of a second hand 5 ft bar (@15kg) to use outside of the cage, because I am a god like adonis and now DL at 120 ish kg
I cannot fit enough weight on (when increasing and using the small fractionals on the end) I have requested a 7ft bar for my birthday. Moral if you can fit a 7ft bar in your workspace buy one!3. Plates - Funky looking hexagonal plates - look funky but when put on the floor move slightly so on DL and row I constantly have to readjust which drives me bloody crazy and stops a flow going. Just bought a couple of 20kg York bumpers which lift the hex's up so sorted but wish I had realised before I bought.
4. Tweaking - DON'T. I am a tweaker and I know more about everything than anyone!!!! I have always tweaked running programmes because I know best and invariably f
k it up! 5x5 works for a beginner like me and I think for the first time I have not mucked around with the programme.If you are committed to this then buy well first time!
I am now like a religious doorstop caller and preach 5x5 as the solution to all the world's problems
I can relate to the gym equipment - when I started May, I bought the crappy bench and short barbell. Within a short time, I discarded most of the stuff I bought, even the stand-alone squat stands to replace the original bench, and ended up buying a proper cage with spotters (which I now realise are essential when training solo) and a proper long barbell.
If you buy the correct stuff from the start, you will probably save money in the long run...
Contradicting my thoughts on don't buy cheap, I bought a ebay £200 cage, came with dip handles and pull up bar. This I feel will last me a while. It is sturdy enough to do chins on and the dips are very stable as well. I started without one but training alone had visions of going over backwards onto a motorbike and with 80kg plus on the bar I would have probably done more damage to the bike (and myself), that's how I justified it! It also gives me more confidence knowing that i have a bail out option. Going to make a platform for deads this weekend with some nice reclaimed oak flooring and some stable mats.
How are people who are doing cardio alongside 5x5 finding it. I am defiantly stronger on the running but getting to the stage where I am tired and also struggling a lot with just actually doing the session (no motivation issues with weights though, never thought I hear myself say that!)
A side point, i appear to have stopped getting the daily tips 5x5 email, anyone else having this problem?
How are people who are doing cardio alongside 5x5 finding it. I am defiantly stronger on the running but getting to the stage where I am tired and also struggling a lot with just actually doing the session (no motivation issues with weights though, never thought I hear myself say that!)
A side point, i appear to have stopped getting the daily tips 5x5 email, anyone else having this problem?
Frenchda said:
Contradicting my thoughts on don't buy cheap, I bought a ebay £200 cage, came with dip handles and pull up bar. This I feel will last me a while. It is sturdy enough to do chins on and the dips are very stable as well. I started without one but training alone had visions of going over backwards onto a motorbike and with 80kg plus on the bar I would have probably done more damage to the bike (and myself), that's how I justified it! It also gives me more confidence knowing that i have a bail out option. Going to make a platform for deads this weekend with some nice reclaimed oak flooring and some stable mats.
How are people who are doing cardio alongside 5x5 finding it. I am defiantly stronger on the running but getting to the stage where I am tired and also struggling a lot with just actually doing the session (no motivation issues with weights though, never thought I hear myself say that!)
A side point, i appear to have stopped getting the daily tips 5x5 email, anyone else having this problem?
Defiantly stronger, I defied myself to be strongerHow are people who are doing cardio alongside 5x5 finding it. I am defiantly stronger on the running but getting to the stage where I am tired and also struggling a lot with just actually doing the session (no motivation issues with weights though, never thought I hear myself say that!)
A side point, i appear to have stopped getting the daily tips 5x5 email, anyone else having this problem?
Meant definitely. Twinged my hamstring on the last rep of squats last night 
I suspect my form was suffering from nearing the end.
So no deads and I am going to be sensible and take 10 days off from squats and deads and running.
What are your thoughts on doing this for 10 days:
Bench
Empty 30k 40k 50k 60k 70k
10 9 8 7 6 5
Seated press
Empty 30k 35k 40k 45k 50k
10 9 8 7 6
Dips
Empty 2.5k 5k 7.5k 10k 12.5k
8 7 6 5 4 3
Curls
Empty 25k 27.5k 30k 32.5k 35k
10 8 6 4 4 4
I suspect my form was suffering from nearing the end.So no deads and I am going to be sensible and take 10 days off from squats and deads and running.
What are your thoughts on doing this for 10 days:
Bench
Empty 30k 40k 50k 60k 70k
10 9 8 7 6 5
Seated press
Empty 30k 35k 40k 45k 50k
10 9 8 7 6
Dips
Empty 2.5k 5k 7.5k 10k 12.5k
8 7 6 5 4 3
Curls
Empty 25k 27.5k 30k 32.5k 35k
10 8 6 4 4 4
Edited by Frenchda on Thursday 5th February 13:08
I'm currently on:
Squat: 67.5
OHP: 40
DL: 82.5
bench: 50
Row: 55
I'm starting to struggle with some of them except the bench press but I guess I will start to really feel that in the next few weeks. Its been pointed out to me that im doing the row incorrectly and my upper back is arching which compresses the bottom of my spine. ive watched the video on the website and know what I should do but can't seem to do it. I've even practiced with a lower weight and it feels strange.
I've also stopped doing so much running and bike as I'm working in Norway at the moment. My knee pain isn't as bad but can occasionally crop up when I do use the treadmill or bikes. Surprisingly though doing the 5x5squats the day after usually causes it to go away!
Squat: 67.5
OHP: 40
DL: 82.5
bench: 50
Row: 55
I'm starting to struggle with some of them except the bench press but I guess I will start to really feel that in the next few weeks. Its been pointed out to me that im doing the row incorrectly and my upper back is arching which compresses the bottom of my spine. ive watched the video on the website and know what I should do but can't seem to do it. I've even practiced with a lower weight and it feels strange.
I've also stopped doing so much running and bike as I'm working in Norway at the moment. My knee pain isn't as bad but can occasionally crop up when I do use the treadmill or bikes. Surprisingly though doing the 5x5squats the day after usually causes it to go away!
LordGrover said:
There's a good description of rows here: click.
Thanks, Ive read a few sites and seen some videos but most are the Yates type where the bar isn't returned to the ground. I also read a few explanations of the dead lift. I don't think ive been thrusting my hips enough especially on returning the weight to the groundHad a quick practice in my room of the motions with my imaginary bar. I guess i need to keep practicing the techniques as I go along even if it means cutting some of the weight.
E
craig r said:
Started this today, felt like a bit of a cop out with only 20kg on the bar - didn't have an olympic bar so I used a body pump bar! Used the stronglifts app and I'm quite excited about my next session.
The heavier weights seem a long way off at the moment, but I'll keep going
You do feel a bit strange at the start with little or no weights but it ramps up quickly. The light weights help with your form. The heavier weights seem a long way off at the moment, but I'll keep going
I was doing this routine end of last year and got to the following before I seemed to get stuck with the squats...
Squats - 85kgs
Bench - 75kgs
OHP - 45kgs
Deadlift - 110kgs
Row - 52.5kgs
Need to start again but any recommendations as to what levels to start at having had a 6-8week break?
Any tips as to how to overcome the plateaus?
Thanks.
Squats - 85kgs
Bench - 75kgs
OHP - 45kgs
Deadlift - 110kgs
Row - 52.5kgs
Need to start again but any recommendations as to what levels to start at having had a 6-8week break?
Any tips as to how to overcome the plateaus?
Thanks.
If you start from scratch it'll only take about 8 weeks to get to there. Maybe worth doing so in order to improve your form?
SL5x5 has progression and bridging plateaus built-in. Repeat twice, if still fail deload 10-15% IIRC. It's all there on the website though.
Best of luck - it's a great program.
SL5x5 has progression and bridging plateaus built-in. Repeat twice, if still fail deload 10-15% IIRC. It's all there on the website though.
Best of luck - it's a great program.
Struggled a little bit on squats last night. Not sure if I didn't warm up properly but felt a twinge on the inside of my thigh. Spoke to a friend who is a strength coach and he suggested i need to activate my glutes properly prior to the squats.
Just purchased these online and only 99p each which is a bargin. Hopefully they work.
Just purchased these online and only 99p each which is a bargin. Hopefully they work.
Challo said:
Struggled a little bit on squats last night. Not sure if I didn't warm up properly but felt a twinge on the inside of my thigh. Spoke to a friend who is a strength coach and he suggested i need to activate my glutes properly prior to the squats.
Just purchased these online and only 99p each which is a bargin. Hopefully they work.
Mark Bell has some hefty ones to wear while squatting they look really good!Just purchased these online and only 99p each which is a bargin. Hopefully they work.
Challo said:
Struggled a little bit on squats last night. Not sure if I didn't warm up properly but felt a twinge on the inside of my thigh. Spoke to a friend who is a strength coach and he suggested i need to activate my glutes properly prior to the squats.
Just purchased these online and only 99p each which is a bargin. Hopefully they work.
Probably a daft question, but WTF are they? They look like elastic bands?!Just purchased these online and only 99p each which is a bargin. Hopefully they work.
craig r said:
Challo said:
Struggled a little bit on squats last night. Not sure if I didn't warm up properly but felt a twinge on the inside of my thigh. Spoke to a friend who is a strength coach and he suggested i need to activate my glutes properly prior to the squats.
Just purchased these online and only 99p each which is a bargin. Hopefully they work.
Probably a daft question, but WTF are they? They look like elastic bands?!Just purchased these online and only 99p each which is a bargin. Hopefully they work.
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