Discussion
Plodding on with this. Havent been making 3 times a week on it mind, 2 tops if I have the time. I like to mix things up anyway and will often miss one 5x5 session to go do something else like an "insanity" style session.
Currently on to 82.5 kg for squat. I found 80 kg pretty hard so I may just repeat that one again to be comfortable with it. Progress here has tailed off very fast!
Overhead press is getting difficult as well at 45 kg. I am having to put a bit of a squat-push into each push up to get it up there. Probably means I should come down in reps.
Deads still going strong, 105 kg next which is still off my previous max
Row is going ok too, 55 kg up next, though I struggle to pinch the shoulders at the top on the last reps
Bench press is being weird. I was up to 65 kg, but last session I had to drop 10 kg to be able to do it at all! I couldn't even do 1 at 65! not sure whats going on there.
Weighted pull ups (+6.25 kg) which even at 3 x 5 are very hard.
Weighted dips (7.5 kg) seems easy-ish. Definitely one of those exercises where you think you couldn't possibly do more, but then you try it and find its not that bad at all!
And throughout it all. a flat line body weight of 75kg
Currently on to 82.5 kg for squat. I found 80 kg pretty hard so I may just repeat that one again to be comfortable with it. Progress here has tailed off very fast!
Overhead press is getting difficult as well at 45 kg. I am having to put a bit of a squat-push into each push up to get it up there. Probably means I should come down in reps.
Deads still going strong, 105 kg next which is still off my previous max
Row is going ok too, 55 kg up next, though I struggle to pinch the shoulders at the top on the last reps
Bench press is being weird. I was up to 65 kg, but last session I had to drop 10 kg to be able to do it at all! I couldn't even do 1 at 65! not sure whats going on there.
Weighted pull ups (+6.25 kg) which even at 3 x 5 are very hard.
Weighted dips (7.5 kg) seems easy-ish. Definitely one of those exercises where you think you couldn't possibly do more, but then you try it and find its not that bad at all!
And throughout it all. a flat line body weight of 75kg
Edited by Otispunkmeyer on Monday 9th March 17:23
Last couple of sessions been very hard, really really struggling now and I am getting a bit demotivated, actually stopped a workout last night for the first time. So bloody tired at the moment.
I think the sheer volume of squats including the warm ups is now just too much for my 46 year old knees and hips and body generally! Up until now it has all been going great – that’s the newbie gains over with then!
I think I am going to deload everything and switch to 3x5 on the squats and work my way up again.
Any thoughts?
I think the sheer volume of squats including the warm ups is now just too much for my 46 year old knees and hips and body generally! Up until now it has all been going great – that’s the newbie gains over with then!
I think I am going to deload everything and switch to 3x5 on the squats and work my way up again.
Any thoughts?
Congratulations - it's working!
We all get to that point where squatting 5x5 three times a week at or near to our limit is just daunting.
You clearly have the right idea - switch to 3x5 for the lifts that are too much like hard work but stick to 5x5 where you can until you can do no more.
In my case, I switched to Wendler's 5/3/1 once I'd exhausted SL5x5 but I'm even older than you!
We all get to that point where squatting 5x5 three times a week at or near to our limit is just daunting.
You clearly have the right idea - switch to 3x5 for the lifts that are too much like hard work but stick to 5x5 where you can until you can do no more.
In my case, I switched to Wendler's 5/3/1 once I'd exhausted SL5x5 but I'm even older than you!
Frenchda said:
LG - I like the idea of 5/3/1 next, do I have to buy the book?
Not really as there program is probably out there somewhere but it does explain why certain things are done. I started off on stronglifts and recently changed to 531 as the squats were too much considering I need to do cv too.I prefer it as you do assistance exercises which are flexible so you can mix and match to suit. They are also usually 5 sets of 10 which makes me ache more and in different places.
Changes are coming slowly and I'm in a situation where I eat what I'm given which can include high carb, sugar, fat or a mixture of all 3!I can see which direction my body is going though which is hopefully going to make me stay on the weights in the future.
Anyone got a good starting approach for dips and chins?
Whats the best way to start and then give myself a target to aim for each session so i can track my progress?? I did read on the strong lifts website about 10 reps of 1, then build up from there?
Also as im a novice would it be worth using the pull up bands to help build strength?
Whats the best way to start and then give myself a target to aim for each session so i can track my progress?? I did read on the strong lifts website about 10 reps of 1, then build up from there?
Also as im a novice would it be worth using the pull up bands to help build strength?
LordGrover said:
Yes, bands can be helpful if you're not able to complete full reps without assistance.
It may seem a bit left field, but if you're an absolute beginner you may find this useful: youtube.
Thanks. I did read about doing negatives which help with building strength so will give them a go. Should I try chin-ups and pull ups together or aim to do only one exercise? It may seem a bit left field, but if you're an absolute beginner you may find this useful: youtube.
Put one of those 'Reebok step' things (other steps are available) under the thing you're going to lift yourself on.
Take hold of the grips with a wide grip, and then jump up to the raised position. Then lower yourself slowly down (3-6 seconds).
Repeat that ten times for a set. Then do three sets.
Then, to be sure you've told your back about the future clearly, repeat with a narrow grip (the easier lift) to failure.
Do it on your 'back' day.
Maybe do it again that week, but give three days rest.
Within four weeks, you'll be able to lift yourself for 3-5 reps. Always top that up with the jump/lower routine to do ten movement sets until you can do ten lifts yourself without jumping.
Take hold of the grips with a wide grip, and then jump up to the raised position. Then lower yourself slowly down (3-6 seconds).
Repeat that ten times for a set. Then do three sets.
Then, to be sure you've told your back about the future clearly, repeat with a narrow grip (the easier lift) to failure.
Do it on your 'back' day.
Maybe do it again that week, but give three days rest.
Within four weeks, you'll be able to lift yourself for 3-5 reps. Always top that up with the jump/lower routine to do ten movement sets until you can do ten lifts yourself without jumping.
Im going to be switching from machine workout to 5x5 should I start with just an Olympic bar with no plates for every thing?
I chest press 55kg, low row is 35kg & leg press 120kg, not sure what other lifts I do that are relevant.
Also if im squatting every other day will that my make legs sore if im running on my rest days.
I chest press 55kg, low row is 35kg & leg press 120kg, not sure what other lifts I do that are relevant.
Also if im squatting every other day will that my make legs sore if im running on my rest days.
Edited by Foliage on Thursday 2nd April 14:09
It depends on your experience and expectations.
I was in no hurry so happy to start from empty bar - helped me to improve form while taking it easy for a while. It ramps up very quickly so if you're happy to take your time and spend a few weeks, months even, treading water improving technique preparing I'd say follow the program as written.
Others have thought they know better and some have been successful, others fallen by the wayside.
I was in no hurry so happy to start from empty bar - helped me to improve form while taking it easy for a while. It ramps up very quickly so if you're happy to take your time and spend a few weeks, months even, treading water improving technique preparing I'd say follow the program as written.
Others have thought they know better and some have been successful, others fallen by the wayside.
Foliage said:
Im going to be switching from machine workout to 5x5 should I start with just an Olympic bar with no plates for every thing?
I chest press 55kg, low row is 35kg & leg press 120kg, not sure what other lifts I do that are relevant.
Also if im squatting every other day will that my make legs sore if im running on my rest days.
It depends really. I was a regular gym goer and started from just the bar, mainly because I had dislocated my shoulder recently and been limited in my exercises so found it good to start from scratch. I chest press 55kg, low row is 35kg & leg press 120kg, not sure what other lifts I do that are relevant.
Also if im squatting every other day will that my make legs sore if im running on my rest days.
Edited by Foliage on Thursday 2nd April 14:09
Plus the good thing is it increases every session so you don't feel like your stagnating.
I have been doing other exercises inbetween gym sessions so i wouldnt worry too much.
Challo said:
Quite chuffed so far, still plugging away and no failures as yet. I accidentally deleted a couple of days data so mine is a little out but currently as follows:
Squats - 75kg
BP - 50kg
ROW - 62.5kg
OHP - 47.5kg
DL - 85kg
Did many of your train on your own or have someone to spot you?
That's a very good OHP given your other metrics!Squats - 75kg
BP - 50kg
ROW - 62.5kg
OHP - 47.5kg
DL - 85kg
Did many of your train on your own or have someone to spot you?
You aren't cheating and bouncing through your legs, are you? ;-)
Hi guys,
I have been training using a 5x5 program (not the official one) for around 6 months. Current stats at age 23 bw 80kg.
Squat: 130 (110x5)
Bench: 75. (60x5)
Dl: 165 (130x5)
I do various other bits and bobs as supplementary exercises.
Does anyone have any recommendations for improving my bench? I have been reading a little about how 'older' guys tend to be naturally stronger at benching and that seems to be reflected by some of the stats on here!
I have been training using a 5x5 program (not the official one) for around 6 months. Current stats at age 23 bw 80kg.
Squat: 130 (110x5)
Bench: 75. (60x5)
Dl: 165 (130x5)
I do various other bits and bobs as supplementary exercises.
Does anyone have any recommendations for improving my bench? I have been reading a little about how 'older' guys tend to be naturally stronger at benching and that seems to be reflected by some of the stats on here!
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