Discussion
Cpl nobby nobbs said:
Got through Week 1 day 3 ok, first few warm up sets are painful was walking like I had lost my horse, but it was ok by the time I got to the working sets. Saying that I did not find 25kg easy 
all joking aside I really did struggle with it and that's a pretty embarrassing admission.
Going to up my BP to the same weight as the DL as its far too light I can press 65kg for 5x5 now so don't see the point of pressing 25kg all the rest I will leave as standard.
Stupid weak legs, knew I had skinny legs but
(hangs head in shame)
I'd caution against that - stick to the program, it works. Do you really think I found a 20kgs bar 50kgs squat challenging when I began? It's an opportunity to practice good form safely and get your body used to steady, regular progression. Too much too soon will result in failure. all joking aside I really did struggle with it and that's a pretty embarrassing admission. Going to up my BP to the same weight as the DL as its far too light I can press 65kg for 5x5 now so don't see the point of pressing 25kg all the rest I will leave as standard.
Stupid weak legs, knew I had skinny legs but
(hangs head in shame)IroningMan said:
I've been going for 11 weeks, but barely managing two workouts a week due to work, so slow progress. OHP is much the toughest, deadlifts are more comfortable than I thought they would be - and I'm getting my backside onto my heels for the squats.
Irritatingly the gym has no 1.25kg plates, so I'm going up in 5kg steps every other workout.
6'0", 85kg
Squats 60kg
Bench 35kg
Row 45kg
OHP 35kg
Deadlifts 65kg
Certainly enjoying it - I do wonder how much more I'd be getting out of it if I could guarantee three sessions a week, though.
That'll be okay for deads and maybe squats, but 5kg jumps is too much for press and maybe even bench press. If your gym doesn't have them, either switch gym or probably simpler to just buy your own. My gym has 1.25kg plates but I also bought some 'micro' 0.5kg plates. Allows me to increase press by 1kg. Small steps... Irritatingly the gym has no 1.25kg plates, so I'm going up in 5kg steps every other workout.
6'0", 85kg
Squats 60kg
Bench 35kg
Row 45kg
OHP 35kg
Deadlifts 65kg
Certainly enjoying it - I do wonder how much more I'd be getting out of it if I could guarantee three sessions a week, though.
Hoofy said:
Or buy some lengths of chain from B&Q and attach them to the clips.</tight git>
I was watching some guy benching with thick chains at end end of the bar along with normal plates.It must have a progressive effect to the lifts. What I mean is - at the beginning of the press with the bar on the chest, 50% (for the sake of figures) of the chain is on the floor. As the bar moves up, more of the chain is utilised so the weight becomes progressively heavier the higher the bar goes.
Thought it was an interesting way of benching and lightening the load on the muscles that initiate the push while maximising the load on the muscles that complete the push.
Asterix said:
Hoofy said:
Or buy some lengths of chain from B&Q and attach them to the clips.</tight git>
I was watching some guy benching with thick chains at end end of the bar along with normal plates.It must have a progressive effect to the lifts. What I mean is - at the beginning of the press with the bar on the chest, 50% (for the sake of figures) of the chain is on the floor. As the bar moves up, more of the chain is utilised so the weight becomes progressively heavier the higher the bar goes.
Thought it was an interesting way of benching and lightening the load on the muscles that initiate the push while maximising the load on the muscles that complete the push.
)LordGrover said:
IroningMan said:
I've been going for 11 weeks, but barely managing two workouts a week due to work, so slow progress. OHP is much the toughest, deadlifts are more comfortable than I thought they would be - and I'm getting my backside onto my heels for the squats.
Irritatingly the gym has no 1.25kg plates, so I'm going up in 5kg steps every other workout.
6'0", 85kg
Squats 60kg
Bench 35kg
Row 45kg
OHP 35kg
Deadlifts 65kg
Certainly enjoying it - I do wonder how much more I'd be getting out of it if I could guarantee three sessions a week, though.
That'll be okay for deads and maybe squats, but 5kg jumps is too much for press and maybe even bench press. If your gym doesn't have them, either switch gym or probably simpler to just buy your own. My gym has 1.25kg plates but I also bought some 'micro' 0.5kg plates. Allows me to increase press by 1kg. Small steps... Irritatingly the gym has no 1.25kg plates, so I'm going up in 5kg steps every other workout.
6'0", 85kg
Squats 60kg
Bench 35kg
Row 45kg
OHP 35kg
Deadlifts 65kg
Certainly enjoying it - I do wonder how much more I'd be getting out of it if I could guarantee three sessions a week, though.
Week 7, Day 2 - StrongLifts 5x5
Squat - 5x5 @ 72.5kg
OH Press - 5/5/4/5/4 @ 40kg
Deadlift - 1x5 @ 90kg
Stalled again on OH Press but it felt better so I'm confident I'll nail it next time around. i think there a mix of lacking a touch of strength but also getting the explosive start to the lift. If I don't get it moving properly at the beginning, that's when I fail.
Previous was; OH Press - 5/5/4/3/3 @ 40kg
Next session will be my first ever bodyweight squat - Woo Hoo!
Squat - 5x5 @ 72.5kg
OH Press - 5/5/4/5/4 @ 40kg
Deadlift - 1x5 @ 90kg
Stalled again on OH Press but it felt better so I'm confident I'll nail it next time around. i think there a mix of lacking a touch of strength but also getting the explosive start to the lift. If I don't get it moving properly at the beginning, that's when I fail.
Previous was; OH Press - 5/5/4/3/3 @ 40kg
Next session will be my first ever bodyweight squat - Woo Hoo!
Finished week 1 today, no problems except I had to go a bit heavier than was reccommended due to a lack of weights available. It was only 2.5kg up on bench press and it was still pretty easy at this stage (though i don't expect that to last). Going for a swim tomorrow to loosen up, I expect I'll need it.
I started doing my own form of 5x5 a few months ago after advice from the forum ( I was only managing to get to the gym twice a week and a split routine wasn't really working) . I've never done deads before, the one thing that really surprised me was the effect they have on core strength, much more effective than plank / leg raises etc.
I started doing my own form of 5x5 a few months ago after advice from the forum ( I was only managing to get to the gym twice a week and a split routine wasn't really working) . I've never done deads before, the one thing that really surprised me was the effect they have on core strength, much more effective than plank / leg raises etc.
gareth h said:
I started doing my own form of 5x5 a few months ago after advice from the forum ( I was only managing to get to the gym twice a week and a split routine wasn't really working) . I've never done deads before, the one thing that really surprised me was the effect they have on core strength, much more effective than plank / leg raises etc.
Good Core = Deads & Squats FTW.My routine has gone a bit to pot, seem to be lucky to get one session in a week at the mo' so not making gains as quickly. Ended up in the cellar at half 12 last night though as I couldn't sleep. Did a 'B':
Squat 55kg
OHP 30kg 5/5/5/4/3
DL 70kg
OHP is my nemesis due to dodgy shoulder joints and long lanky limbs! The weights are a bit approx as I'm using a 6' bar so it's not 20kg, my bathroom scales say it's 15.6kg but I don't fully trust them either. I normally cheat and record my weights as if it was a 20kg bar as it's easier, I've adjusted the above numbers though so they're closer to reality.
Last 'A' session I did 40kg (adjusted) on bench and row.
Cheers,
Rob
Squat 55kg
OHP 30kg 5/5/5/4/3
DL 70kg
OHP is my nemesis due to dodgy shoulder joints and long lanky limbs! The weights are a bit approx as I'm using a 6' bar so it's not 20kg, my bathroom scales say it's 15.6kg but I don't fully trust them either. I normally cheat and record my weights as if it was a 20kg bar as it's easier, I've adjusted the above numbers though so they're closer to reality.
Last 'A' session I did 40kg (adjusted) on bench and row.
Cheers,
Rob
LordGrover said:
Nice one. Next milestone - 2-plater. Onwards and upwards!
That seems a long way away in both time and ability! 1.36 x my current weight - although I seem to be gaining quite well. Up 3 kgs since I started and I don't think there's been too much in the way of fat added.
In theory that's eleven sessions or three and a bit weeks.
I need to eat more!
Edited by Asterix on Monday 15th September 10:32
For anyone (everyone) stressing about their press (OHP) - it's normal.
Deltoids are a group of pretty small muscles which are also easily exhausted. I think pretty much everybody stalls with this exercise first and then fear there's something wrong or you should do something different. There's nothing wrong - it's normal.
Simply follow the plan, reset and take another run-up - ideally get some micro-plates so the increases are more manageable. Whatever - don't think you're unusual or weak or crap - if you are, we all are.
You WILL get stronger, fitter and maybe even bigger.
ETA: This article may be of interest: Stronger Press. Not part of SL5x5 but interesting reading.
Deltoids are a group of pretty small muscles which are also easily exhausted. I think pretty much everybody stalls with this exercise first and then fear there's something wrong or you should do something different. There's nothing wrong - it's normal.
Simply follow the plan, reset and take another run-up - ideally get some micro-plates so the increases are more manageable. Whatever - don't think you're unusual or weak or crap - if you are, we all are.
You WILL get stronger, fitter and maybe even bigger.
ETA: This article may be of interest: Stronger Press. Not part of SL5x5 but interesting reading.
Edited by LordGrover on Monday 15th September 16:21
Core - try bent-over db rows with heavy DBs. They say you're supposed to suck in your core when you do them. I say try relaxing your core - you can't!!
OHP - I still struggle with them because f
ked shoulders from climbing. If I start at the chest by the time the bar is level with my nose, it's like someone's stuck a knife in my shoulders. Partial reps for me, then.
OHP - I still struggle with them because f
ked shoulders from climbing. If I start at the chest by the time the bar is level with my nose, it's like someone's stuck a knife in my shoulders. Partial reps for me, then.
Sorry Hoofy, SL5x5 is (should be) pretty strict about the big four.
Adding in supplementary exercises at this stage is going to be counter productive and hinder gains.
Once the program has been exhausted, by all means switch to another program and work on perceived weaknesses and imbalance, but SL5x5 is SL5x5.
No point doing the program if you don't do the program!
Adding in supplementary exercises at this stage is going to be counter productive and hinder gains.
Once the program has been exhausted, by all means switch to another program and work on perceived weaknesses and imbalance, but SL5x5 is SL5x5.
No point doing the program if you don't do the program!
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