5x5

Author
Discussion

Asterix

Original Poster:

24,438 posts

227 months

Wednesday 3rd September 2014
quotequote all
Hi guys, here's a thread where we can discuss the 5x5 programs without clogging up anything else.

Me:

I'm ex-military - I was the proverbial 'butcher's dog' when I served. Fast forward 20 odd years and I realised that I needed to not only get back into shape but also sort my body out fundamentaly. Bones and ligaments with muscles arguably a distant third. Having been at the top of my game before, I've always been embarrassed by how crap as a human being I've become.

If only I knew what I know now, then. I even had unlimited free food back then.

I did a Bodybuilding.com program last year that was seriously hard work. Worked my nuts off and basically ate chicken, broccoli and whole wheat pasta 5x a day for three months - it was hell, and frankly, st.

I'm 6 weeks into Stronglifts 5x5, I'm eating EVERYTHING, and I feel awesome! I can't wait to attack the next weights.

Here's where I am right now.

Week 6, Day 2 - StrongLifts 5x5

Squat - 5x5 @ 65kg
Bench Press - 5x5 @ 47.5kg
Barbell Row - 5x5 @ 50kg

My DLs are at 80kg and Overhead Press @ 37.5kg




Edited by Asterix on Wednesday 3rd September 21:46

Challo

10,041 posts

154 months

Wednesday 3rd September 2014
quotequote all
Cheers. I'll have a look at the website and see what's what. Was squatting around 70kg before I got injured put preferred the simplistic nature of compound lifts.

Just need to get the shoulder fixed up.

Asterix

Original Poster:

24,438 posts

227 months

Wednesday 3rd September 2014
quotequote all
Challo said:
Cheers. I'll have a look at the website and see what's what. Was squatting around 70kg before I got injured put preferred the simplistic nature of compound lifts.

Just need to get the shoulder fixed up.
If you're coming back from a shoulder injury... I started warm ups with light dumbells to get the rotator cuffs working. At the beginning I felt the even the 20kg bar was 'interesting'.

GavC88

121 posts

140 months

Wednesday 3rd September 2014
quotequote all
Good thread!

I've always been a member of the gym but never really used it or known what to do!

I searched 'gym' (or similar) in the App Store and came across 'Stronglifts'

Seemed easy so I started it..

7 weeks later I'm squatting 90kg, overhead pressing 45kg, dead lift 80kg, bench pressing 32.5kg (dumbbells) and barbell rowing 60kg.

It's the most I've been able to lift really, having not gone that often before. I'm on for about 19 / 20 sessions without missing one, which is great for me!

The changes in how I look and feel are good!


Definately start with just the bar in everything. Even if it's a bit tedious. Gets the body used to increasing weights and I was likin that every single time I went I was adding more and more!

I've reached my limits with bench and ohp. Still got a few more on my squats deadliftz and rows though I think!!

Overall, love it and great app!

benaldo

393 posts

226 months

Thursday 4th September 2014
quotequote all
Last year I used to go to the gym and just randomly used the weights which were available and I felt like using. I decided this was a bit of a waste of time as I needed a 'proper' program so I could get some real improvements and test myself. I started 5x5 on 20th Jan this year and completed the full 12 weeks with only a few repeats at the same weight on overhead press and bench press. I went from :
Squat: 30kg > 115kg
Bench Press: 35kg > 75kg
Overhead Press: 20kg > 45kg
Barbell Row: 30kg > 77.5kg
Deadlift :50kg > 135kg

Its really worked well for me especially combining it myfitness pal app to check my food intake. I was surprised how little protein and how much carbs I was eating. I went from 13.5st to under 13st and dropped my waist size from 34 > 32.

I've now moved on to Wendler 5/3/1 and am now squatting 140kg and deadlifting 165kg. Bench is still only 85kg and Overhead 55kg but definitely worth doing 5x5 !

Hoofy

76,253 posts

281 months

Thursday 4th September 2014
quotequote all
benaldo said:
Bench is still only 85kg and Overhead 55kg but definitely worth doing 5x5 !
Let me guess - you have shoulder issues? My bench and OHP is bad as I fked my shoulders climbing.

Challo

10,041 posts

154 months

Thursday 4th September 2014
quotequote all
GavC88 said:
Good thread!

I've always been a member of the gym but never really used it or known what to do!

I searched 'gym' (or similar) in the App Store and came across 'Stronglifts'

Seemed easy so I started it..

7 weeks later I'm squatting 90kg, overhead pressing 45kg, dead lift 80kg, bench pressing 32.5kg (dumbbells) and barbell rowing 60kg.

It's the most I've been able to lift really, having not gone that often before. I'm on for about 19 / 20 sessions without missing one, which is great for me!

The changes in how I look and feel are good!


Definately start with just the bar in everything. Even if it's a bit tedious. Gets the body used to increasing weights and I was likin that every single time I went I was adding more and more!

I've reached my limits with bench and ohp. Still got a few more on my squats deadliftz and rows though I think!!

Overall, love it and great app!
benaldo said:
Last year I used to go to the gym and just randomly used the weights which were available and I felt like using. I decided this was a bit of a waste of time as I needed a 'proper' program so I could get some real improvements and test myself. I started 5x5 on 20th Jan this year and completed the full 12 weeks with only a few repeats at the same weight on overhead press and bench press. I went from :
Squat: 30kg > 115kg
Bench Press: 35kg > 75kg
Overhead Press: 20kg > 45kg
Barbell Row: 30kg > 77.5kg
Deadlift :50kg > 135kg

Its really worked well for me especially combining it myfitness pal app to check my food intake. I was surprised how little protein and how much carbs I was eating. I went from 13.5st to under 13st and dropped my waist size from 34 > 32.

I've now moved on to Wendler 5/3/1 and am now squatting 140kg and deadlifting 165kg. Bench is still only 85kg and Overhead 55kg but definitely worth doing 5x5 !
When you started the program did you just use the bar and then progressed from there? Reason I ask is that before I fractured my shoulder I was squatting 70kg 8-10 reps, deadlifts 80kg 8-10reps and bench around 55kg 8-10reps.

Is it worth starting with just the bar even if it feels too light or should I maybe add a small amount of weight 5-10kg and start from that point? For overhead press i will start on the bar to make sure I dont mess up my shoulder.

_bryan_

250 posts

178 months

Thursday 4th September 2014
quotequote all
Start with the bar with everything, you squat in every workout so you'd be surprised how quickly the weight goes up. Deadlift you have to start with two decent sized plates on the bar.

benaldo

393 posts

226 months

Thursday 4th September 2014
quotequote all
Hoofy said:
benaldo said:
Bench is still only 85kg and Overhead 55kg but definitely worth doing 5x5 !
Let me guess - you have shoulder issues? My bench and OHP is bad as I fked my shoulders climbing.
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......

Opara

506 posts

169 months

Thursday 4th September 2014
quotequote all
I've been working out at home for a while, basically a full body split with dumbells.It's now got to the point where I can't ad any more weight to the bars so I'm joining at gym.

SS, 5x5 always seem to be the recommended ones but all the gyms I've looked at have 1 or 2 squat racks.How does everyone get to do their workout and are machines a viable alternative?

Cheers

benaldo

393 posts

226 months

Thursday 4th September 2014
quotequote all
_bryan_ said:
Start with the bar with everything, you squat in every workout so you'd be surprised how quickly the weight goes up. Deadlift you have to start with two decent sized plates on the bar.
I agree with this - if you subscribe (free), then they send you an excel spreadsheet. If you are a new lifter then you don't need to input much and it will be pretty much an empty bar, but if you have lifted before then you can put your 1RM in and it will calculate your starting weight - just be realistic as the weights do increase rapidly. The spreadsheet also shows what you could achieve at the end of the 12weeks and you will see how quickly it increases over a relatively short time.

benaldo

393 posts

226 months

Thursday 4th September 2014
quotequote all
Opara said:
I've been working out at home for a while, basically a full body split with dumbells.It's now got to the point where I can't ad any more weight to the bars so I'm joining at gym.

SS, 5x5 always seem to be the recommended ones but all the gyms I've looked at have 1 or 2 squat racks.How does everyone get to do their workout and are machines a viable alternative?

Cheers
There's only 1 squat rack at my gym but as long as you get the timing right then it has been fine - just try to get there outside of peak hours. Ideally you want to do the squats first but you can time it so that you can dive in when it is free and do the other exercises in between. I tend to find that asking 'how many sets have you got left' speeds people up too !

skibum

1,032 posts

236 months

Thursday 4th September 2014
quotequote all
I've been doing SL5x5 recently. Currently at:

Squat 60kg
Bench 40kg
Row 50kg
OH press 37.5kg
Deadlift 75kg

Finding the row and OH press the toughest

Also like the warm up add-on for the app as I was definitely not doing it properly before.

I work out on my own at home in my garage. I have one of these squat racks that gives me protection on the squat and bench if the weight starts to get too much.

LordGrover

33,531 posts

211 months

Thursday 4th September 2014
quotequote all
SL5x5 was very good to me, though I plateaued before the initial twelve weeks was up. End of week 9 I was at 105kgs squat, 67.5kgs bench, 60kgs BOR, 43kgs press and 120kgs deads. See here: click.
From there I took a major reset for the rest of the program but really enjoyed and valued the experience.
It gave me experience & confidence and provided the momentum to start Wendler's 5/3/1.



I also have some Bodymax kit but I went for the cage rather than rack: click.

Eta fix typo

Edited by LordGrover on Thursday 4th September 13:12

jr6yam

1,303 posts

182 months

Thursday 4th September 2014
quotequote all
It's interesting (to me) too see how different peoples numbers are, given we start with just the bar
Here are mine;
Squat - 67.5Kg
Deadlift - 77.5Kg
Bench - 55Kg
Row - 55Kg
OH Press - 32.5Kg

Well pleased with progress so far

Challo

10,041 posts

154 months

Thursday 4th September 2014
quotequote all
benaldo said:
_bryan_ said:
Start with the bar with everything, you squat in every workout so you'd be surprised how quickly the weight goes up. Deadlift you have to start with two decent sized plates on the bar.
I agree with this - if you subscribe (free), then they send you an excel spreadsheet. If you are a new lifter then you don't need to input much and it will be pretty much an empty bar, but if you have lifted before then you can put your 1RM in and it will calculate your starting weight - just be realistic as the weights do increase rapidly. The spreadsheet also shows what you could achieve at the end of the 12weeks and you will see how quickly it increases over a relatively short time.
Perfect thanks very much. I'll follow that process and see what I should be starting with weight wise.

OllyMo

596 posts

211 months

Thursday 4th September 2014
quotequote all
5x5/Stronglifts or whatever else you want to call it is a great programme, for anybody really.

It's worth staying on until you get to the 1000lbs club for sure, which most people will with a half decent diet and actually following the programme. I've actually dipped back under that thanks to a slipped disc, but the big compound lifts are still my 'go to' workout. Usually a few sets of 5, working up to some 2s and 3s at higher weight then coming back down as a warm down. Maybe a bit of accessory work but I usually find the main lifts are enough.

I want to work back towards 200kg Dead, 160kg squat and 140kg bench. (Once I've had back surgery...)


ETA - My OHP lags as well. Around 60kg for 3x5. Nowhere near my other lifts in relation to improvement over the last couple of years.

theshrew

6,008 posts

183 months

Thursday 4th September 2014
quotequote all
I've done it in the past and enjoyed it.

I knocked it on the head because I was having to use a smiths machine for squats and was advised not to ( no access to a rack )

Hoofy

76,253 posts

281 months

Thursday 4th September 2014
quotequote all
benaldo said:
Hoofy said:
benaldo said:
Bench is still only 85kg and Overhead 55kg but definitely worth doing 5x5 !
Let me guess - you have shoulder issues? My bench and OHP is bad as I fked my shoulders climbing.
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......
I understand the bottom part is down to pecs, the top is more triceps.

LordGrover

33,531 posts

211 months

Thursday 4th September 2014
quotequote all
Depends on grip width. Worth getting form checked by someone confident if not sure.