Discussion
It's the 'official' Stronglifts app. It's free and very, very useful. This is the Android version:
https://play.google.com/store/apps/details?id=com....
https://play.google.com/store/apps/details?id=com....
Week 10, Day 3 - StrongLifts 5x5
Squat - 5x5 @ 88.6kg (195lbs)
OH Press - 5x5 @ 38.6kg (85lbs)
Deadlift - 1x5 @ 104.5kg (230lbs)
End of week 10 and happy - strong session today.
Back to matching PBs on the squats and OH press. New PB for DL.
A nice problem to have, but a problem nonetheless - I'm off of to Vienna for 5 days tomorrow and won't have access to a gym. Bugger - keep feeling like it's one step forwards, then due to travel, it's at least a step back again. Only thing I can look forward to is I have a couple of weeks off at home before I start my new job and I can get into the gym during the day when it's nice and quiet, eat well, rest well and focus on pushing through to the end of the twelve weeks.
Squat - 5x5 @ 88.6kg (195lbs)
OH Press - 5x5 @ 38.6kg (85lbs)
Deadlift - 1x5 @ 104.5kg (230lbs)
End of week 10 and happy - strong session today.
Back to matching PBs on the squats and OH press. New PB for DL.
A nice problem to have, but a problem nonetheless - I'm off of to Vienna for 5 days tomorrow and won't have access to a gym. Bugger - keep feeling like it's one step forwards, then due to travel, it's at least a step back again. Only thing I can look forward to is I have a couple of weeks off at home before I start my new job and I can get into the gym during the day when it's nice and quiet, eat well, rest well and focus on pushing through to the end of the twelve weeks.
Thanks everyone for the youtube commments, very much appreciated. Its not easy training for the first time on your own, and being a bit clueless. Despite the bad form I have made such progress, and I will have to go back to basics and sort this out for sure, when this is corrected I expect even better gains.
My piriform syndrome is worse today, I may have to stick to arm work for the moment. Annoying.
My piriform syndrome is worse today, I may have to stick to arm work for the moment. Annoying.
I apologise if this has been asked and answered, but sadly I don't have time to read all through this thread 
I've just started this training, and like it. I'm a true has-been in that I've been a gym bunny for 30 years, training hard but not scientific when I was younger, and also having been a BAWLA instructor - so these old school exercises resonate with me.
I have been doing easy stuff (all light dumbells, all seated) after a series of injuries and repairs (knees, shoulders, hip and ongoing back pain). Recently I started this 5X5 type of training, very light weights and gradually increasing, and to be honest I feel like a new person! I know that my maximum weights will be low now due to the various FUBAR bits of my body but I just generally feel more together and stronger.
My gym only has a Smith machine - despite all sorts of representations. At the moment there isn't even that, as it broke and they are awaiting a replacement. So I have been cleaning a bar in order to do squats, which has been fine as I am still only on 45kg (although doing 5 x 10 to compensate and spending more time and effort on dead-lifts.
So to the question; someone suggested that they were advised to no squat using the Smith machine. Although I don't like the thing anyway, I did intend to continue with this and take the opportunity to pile on a bit more weight for the squats, but what is the rationale for not squatting with a Smith machine?
I've just started this training, and like it. I'm a true has-been in that I've been a gym bunny for 30 years, training hard but not scientific when I was younger, and also having been a BAWLA instructor - so these old school exercises resonate with me.
I have been doing easy stuff (all light dumbells, all seated) after a series of injuries and repairs (knees, shoulders, hip and ongoing back pain). Recently I started this 5X5 type of training, very light weights and gradually increasing, and to be honest I feel like a new person! I know that my maximum weights will be low now due to the various FUBAR bits of my body but I just generally feel more together and stronger.
My gym only has a Smith machine - despite all sorts of representations. At the moment there isn't even that, as it broke and they are awaiting a replacement. So I have been cleaning a bar in order to do squats, which has been fine as I am still only on 45kg (although doing 5 x 10 to compensate and spending more time and effort on dead-lifts.
So to the question; someone suggested that they were advised to no squat using the Smith machine. Although I don't like the thing anyway, I did intend to continue with this and take the opportunity to pile on a bit more weight for the squats, but what is the rationale for not squatting with a Smith machine?
TheGreatSoprendo said:
Excellent. Thank you!Any of you guys doing cardio or other sports as well as 5x5?
Im still recovering from a dislocated shoulder at the moment but hopefully have the all clear in a month or so. The reason I ask is that I play football on a weekend and ideally would like to try and get some running in as well. Normally try a HIIT session after weights.
Anyone found it an issue doing cardio and 5x5?
Im still recovering from a dislocated shoulder at the moment but hopefully have the all clear in a month or so. The reason I ask is that I play football on a weekend and ideally would like to try and get some running in as well. Normally try a HIIT session after weights.
Anyone found it an issue doing cardio and 5x5?
T40ORA said:
Not sure if this is just because I am a wimp, but I am actually knackered after the 5x5, and anything I do on the days in between is hard work and possible counter-productive.
I feel the same at times. For the next day after my body feels more hotter then usual too, it would mean that sometimes if I take an afternoon nap I'd be covered in sweat if I put the duvet over me.Challo said:
Any of you guys doing cardio or other sports as well as 5x5?
Anyone found it an issue doing cardio and 5x5?
I run marathons, half marathons, 10k's, 5k's fairly regularly as a club runner. 3 months of stronglifts plus reducing my running miles by half has decreased my times by about 10%. I usually do plyometrics between sets, jumping on and off boxes basically.Anyone found it an issue doing cardio and 5x5?
Today:
Squat 97.5kgs 5,5,4,5,5
BP 60kgs 5x5
BR 60kgs 5x4
Dips +5kgs 3x6
Latest (the best form of the 5 sets) video of my squats, noting that I am holding the bar lower in my "trap" and consciously trying to get my hips below my knees. I still need to make sure that my chest and hips come up as one, I am still leaning forwards more than I should. Maybe this tingling in my arse/legs is because of my bad form and not a repetitive strain injury from running. As suggested I tried some box squats first. I am also practicing with an empty bar. The comments Asterix and others have given have been VERY helpful and much appreciated, I am conscious that I need to get good form or I will suffer an injury. Stronglifts website suggests deload to work on technique, I will drop to 80kgs I think.
https://www.youtube.com/watch?v=POjK_QCtfCI&li...
Edited by lost in espace on Friday 17th October 22:10
I think you still have the bar too high; I find I need to swing up and under it to wedge it down on my traps, and then wriggle it lower before taking the full weight.
I also think you need to drop back to 50kg or so to work on the form - just enough to feel the load, but minimise the risk of injury as you shift it around.
I also think you need to drop back to 50kg or so to work on the form - just enough to feel the load, but minimise the risk of injury as you shift it around.
Afternoon chaps, I've been doing 5x5 for about 2 years now. Through previous bad form a few years back I've seriously buggered my lower back which means I can't do squats, deadlifts or bent over rows with a barbell, although train legs through a leg press machine which takes the pressure off my back. My back gives me zero pain until I start to put pressure on as part of the deadlift/squat movement (even with perfect form) - I really need to get it looked at but both time and money are a bit of a premium to me at present.
Anyways my current routine is as follows:
Bench: 5x5 105kg
Leg press: 5x5 190kg (equivalent to about 100kg barbell squat)
Lat pull down 5x5 bw + 10kg weight
OHP 5x5 60kg
I'm 95kg with ~20% body fat. Before starting this routine I was about 77kg with 12% body fat. I eat big to supplement my training but cut twice a year to get body fat back around 12%.
Anyways my current routine is as follows:
Bench: 5x5 105kg
Leg press: 5x5 190kg (equivalent to about 100kg barbell squat)
Lat pull down 5x5 bw + 10kg weight
OHP 5x5 60kg
I'm 95kg with ~20% body fat. Before starting this routine I was about 77kg with 12% body fat. I eat big to supplement my training but cut twice a year to get body fat back around 12%.
IroningMan said:
I think you still have the bar too high; I find I need to swing up and under it to wedge it down on my traps, and then wriggle it lower before taking the full weight.
I also think you need to drop back to 50kg or so to work on the form - just enough to feel the load, but minimise the risk of injury as you shift it around.
Much appreciated IroningMan. I also think you need to drop back to 50kg or so to work on the form - just enough to feel the load, but minimise the risk of injury as you shift it around.
Lostinespace, please do not take this the wrong way, you need to stop squatting with weight until you can nail your form. The second video is worse than the first!!
You are not maintaining any tightness, this is why you flop all over the place.
You need to concentrate on making every rep exactly the same, your first rep should look the same as your last, its just the speed that changes.
At the moment all you seem concerned about is adding more weight to the bar and just getting it up and down. Lose the ego!
I've told you before, remove all the weight and get your air squat right first! You need to be doing the same squat every time you squat, then add weight.
I really don't want to come across harsh, but I was cringing watching the last video, I worry you'll injure yourself big time if you carry on without nailing form first.
You are not maintaining any tightness, this is why you flop all over the place.
You need to concentrate on making every rep exactly the same, your first rep should look the same as your last, its just the speed that changes.
At the moment all you seem concerned about is adding more weight to the bar and just getting it up and down. Lose the ego!
I've told you before, remove all the weight and get your air squat right first! You need to be doing the same squat every time you squat, then add weight.
I really don't want to come across harsh, but I was cringing watching the last video, I worry you'll injure yourself big time if you carry on without nailing form first.
_bryan_ said:
Lostinespace, please do not take this the wrong way, you need to stop squatting with weight until you can nail your form. The second video is worse than the first!!
You are not maintaining any tightness, this is why you flop all over the place.
You need to concentrate on making every rep exactly the same, your first rep should look the same as your last, its just the speed that changes.
At the moment all you seem concerned about is adding more weight to the bar and just getting it up and down. Lose the ego!
I've told you before, remove all the weight and get your air squat right first! You need to be doing the same squat every time you squat, then add weight.
I really don't want to come across harsh, but I was cringing watching the last video, I worry you'll injure yourself big time if you carry on without nailing form first.
I wasn't going to comment, but I'd have to agree, nail it with the bar before you hurt yourself. Without wanting to sound rude, there is more wrong with the squat than right- I'd stick with the bar until you can comfortably get below parallel and use your legs to squat. At the moment, your slightly bending your legs, then just leaning forward. Bar positioning isn't a problem if that's what's comfy for you, but you need to bend your legs more and stay more upright.You are not maintaining any tightness, this is why you flop all over the place.
You need to concentrate on making every rep exactly the same, your first rep should look the same as your last, its just the speed that changes.
At the moment all you seem concerned about is adding more weight to the bar and just getting it up and down. Lose the ego!
I've told you before, remove all the weight and get your air squat right first! You need to be doing the same squat every time you squat, then add weight.
I really don't want to come across harsh, but I was cringing watching the last video, I worry you'll injure yourself big time if you carry on without nailing form first.
Hip flexor/calf/ham/quad stretch beforehand should help you too. (google palaeolithic chair stretch, it's great for squat mobility)
Drop the weight, fix the form, and you'll fly past your current weight with ease in no time
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