Discussion
I've been doing this on and off (more off than on to be honest) for about 2 years. At my best weights got to:
Squats 85kg
Bench 50kg
Row 55kg
OHP 40kg
Dead Lift 95kg
Then I pulled a muscle in my back and have mostly been swimming to keep me doing something!
Having started again recently I am currently at:
Squats 70kg
Bench 40kg
Row 40kg
OHP 35kg (failed 37.5kg yesterday)
Dead Lift 75kg
Due to life getting the way I'm only doing it twice a week, not sure if that is a help or a hindrance.
I'm too tight to pay for the full app, so I've started my own spreadsheet to track what I'm doing. Hopefully this will help keep the motivation up.
For info / comparison I'm 34, 188cm and 81kg.
Craig.
Squats 85kg
Bench 50kg
Row 55kg
OHP 40kg
Dead Lift 95kg
Then I pulled a muscle in my back and have mostly been swimming to keep me doing something!
Having started again recently I am currently at:
Squats 70kg
Bench 40kg
Row 40kg
OHP 35kg (failed 37.5kg yesterday)
Dead Lift 75kg
Due to life getting the way I'm only doing it twice a week, not sure if that is a help or a hindrance.
I'm too tight to pay for the full app, so I've started my own spreadsheet to track what I'm doing. Hopefully this will help keep the motivation up.
For info / comparison I'm 34, 188cm and 81kg.
Craig.
Good news is that, at those strength levels, you would get a lot from doing a simple bodyweight workout for 30 mins once a week (halfway between the two gym workouts preferably).
But you'll only get anything out of bodyweight work if you're doing it properly. There are decent instruction videos on the internet for pull ups and press-ups, and I would suggest watching those and trying to perfect form for a few weeks before trying to do lots of reps. Doing 5-10 proper form press ups is vastly better than cranking out sets of 20 standard gym press ups!
If I didn't hate working out at home, I would be tempted to drop one of my gym workouts in favour of just doing press ups, pull ups and single leg squats at home. Brilliant exercises for anyone who isn't super strong.
But you'll only get anything out of bodyweight work if you're doing it properly. There are decent instruction videos on the internet for pull ups and press-ups, and I would suggest watching those and trying to perfect form for a few weeks before trying to do lots of reps. Doing 5-10 proper form press ups is vastly better than cranking out sets of 20 standard gym press ups!
If I didn't hate working out at home, I would be tempted to drop one of my gym workouts in favour of just doing press ups, pull ups and single leg squats at home. Brilliant exercises for anyone who isn't super strong.
I like the idea of body weight workouts. After a seriously dull night shift watching strength wars on YouTube I stumbled across a dude called Chris Herrera (I think that's his name) and he has an app called Thenx which shows you body weight work outs. I could do it after going to my local parkrun...
I love it when a plan comes together!
I love it when a plan comes together!
craig r said:
I like the idea of body weight workouts. After a seriously dull night shift watching strength wars on YouTube I stumbled across a dude called Chris Herrera (I think that's his name) and he has an app called Thenx which shows you body weight work outs. I could do it after going to my local parkrun...
I love it when a plan comes together!
It's very efficient training, in my view. Almost all bodyweight exercises involve quite a lot of core stability work and impose a high metabolic demand, so you'll burn quite a lot of calories. I love it when a plan comes together!
The problem is getting any decent strength training for your legs without adding weight, but I'm sure sophisticated trainers can make single leg work very taxing.
I bet you could get someone up to a bodyweight bench press with press ups alone. And I know you can develop a decent upper body with pull ups alone - because I've seen some guy that did nothing but pull ups for 5 years and was in great shape! (His legs were hilariously small compared to his back and arms, but puny legs are a blessing for pull ups. I would even go so far as to say they are the secret to high-rep pull ups.)
Just checking in to see how others are doing and seeking a bit of advice/motivation now that I've been on the program a while and things are really bloody tough.
I'm not sure I can keep it up for too much longer both mentally and physically (particularly squats), especially as I've got to the point where I'm not enjoying it very much. It even starts playing on my mind on training days and isn't life too short for that?
The thing is, my lifts are creeping up, despite occasional deloads, and I don't want to bail too soon. In fact, I walked into my gym tonight almost dreading the thought of it and hit PBs on squat, OHP and DL.
Thoughts?
I'm not sure I can keep it up for too much longer both mentally and physically (particularly squats), especially as I've got to the point where I'm not enjoying it very much. It even starts playing on my mind on training days and isn't life too short for that?
The thing is, my lifts are creeping up, despite occasional deloads, and I don't want to bail too soon. In fact, I walked into my gym tonight almost dreading the thought of it and hit PBs on squat, OHP and DL.
Thoughts?
Heathwood said:
Just checking in to see how others are doing and seeking a bit of advice/motivation now that I've been on the program a while and things are really bloody tough.
I'm not sure I can keep it up for too much longer both mentally and physically (particularly squats), especially as I've got to the point where I'm not enjoying it very much. It even starts playing on my mind on training days and isn't life too short for that?
The thing is, my lifts are creeping up, despite occasional deloads, and I don't want to bail too soon. In fact, I walked into my gym tonight almost dreading the thought of it and hit PBs on squat, OHP and DL.
Thoughts?
If I were me, I would replace (every other session) squats with Leg Press, BB Press with BB Clean and Press or High Pulls, and DL once per week. If the latter is still too much (lower back takes the longest to recover, it seems), do the easier Rack Pulls, or Stiff Leg DL.I'm not sure I can keep it up for too much longer both mentally and physically (particularly squats), especially as I've got to the point where I'm not enjoying it very much. It even starts playing on my mind on training days and isn't life too short for that?
The thing is, my lifts are creeping up, despite occasional deloads, and I don't want to bail too soon. In fact, I walked into my gym tonight almost dreading the thought of it and hit PBs on squat, OHP and DL.
Thoughts?
Just mix things up a little, it's better than losing interest altogether.
chris watton said:
If I were me, I would replace (every other session) squats with Leg Press, BB Press with BB Clean and Press or High Pulls, and DL once per week. If the latter is still too much (lower back takes the longest to recover, it seems), do the easier Rack Pulls, or Stiff Leg DL.
Just mix things up a little, it's better than losing interest altogether.
Thanks Chris,Just mix things up a little, it's better than losing interest altogether.
Training at home brings some limitations as I'm totally reliant on free weights. Good idea to mix things up but I don't think there's a viable squat replacement. I'm tempted to lower the weight by, say, 15% and do 4 x 8 for a bit. There's probably a good reason not to do this but other than ensuring the progression and intensity is still there I'm not sure I see it.
Heathwood said:
Thanks Chris,
Training at home brings some limitations as I'm totally reliant on free weights. Good idea to mix things up but I don't think there's a viable squat replacement. I'm tempted to lower the weight by, say, 15% and do 4 x 8 for a bit. There's probably a good reason not to do this but other than ensuring the progression and intensity is still there I'm not sure I see it.
Yes, going lighter and adding reps is a good idea. I workout from home (mainly) too and usually use the free weights the most.Training at home brings some limitations as I'm totally reliant on free weights. Good idea to mix things up but I don't think there's a viable squat replacement. I'm tempted to lower the weight by, say, 15% and do 4 x 8 for a bit. There's probably a good reason not to do this but other than ensuring the progression and intensity is still there I'm not sure I see it.
5 x5 works because it is bloody brutal. It's very heavy for hypertrophy work, and 5 reps is a lot by set 4.
I would never get more than 1-2 sets anywhere near my 5RM.
3 x 8-10 I find vastly easier because the weight is much lower and you're almost done by the time of the 2nd set. Set 3 in 5 x 5 is mentally draining because there are still 2 more sets to come.
I would never get more than 1-2 sets anywhere near my 5RM.
3 x 8-10 I find vastly easier because the weight is much lower and you're almost done by the time of the 2nd set. Set 3 in 5 x 5 is mentally draining because there are still 2 more sets to come.
ORD said:
5 x5 works because it is bloody brutal. It's very heavy for hypertrophy work, and 5 reps is a lot by set 4.
I would never get more than 1-2 sets anywhere near my 5RM.
3 x 8-10 I find vastly easier because the weight is much lower and you're almost done by the time of the 2nd set. Set 3 in 5 x 5 is mentally draining because there are still 2 more sets to come.
I would never get more than 1-2 sets anywhere near my 5RM.
3 x 8-10 I find vastly easier because the weight is much lower and you're almost done by the time of the 2nd set. Set 3 in 5 x 5 is mentally draining because there are still 2 more sets to come.
But you wouldn't keep the weight flat, as in 5x5, when taking a proper hypertrophy approach, so there's no 'getting easier'.
For example, you'd do
15 x 80kg
12 x 100kg
8-10 x 120kg
V8mate said:
But you wouldn't keep the weight flat, as in 5x5, when taking a proper hypertrophy approach, so there's no 'getting easier'.
That's why I advised mixing things up a little with different exercises (for the same body parts) and mixing the rep ranges. Doing both power and hypertrophy stuff in all rep ranges are integral to my workouts, you don't have to choose one or the other. In my own humble opinion, of course.
Remember- it's not supposed to be easy....it's not even meant to be nice- it should be hard and uncomfortable.
You've got to be of a particular mentality to enjoy it IMO, as it can be extremely taxing, even painful to keep pushing. But if it was easy, everyone would do it. It takes a prolonged period of getting outside your comfort zone before you really start to see results.
If you find it too easy, do more. If you find it too hard, try harder- you'll be amazed what your truly capable of.
You've got to be of a particular mentality to enjoy it IMO, as it can be extremely taxing, even painful to keep pushing. But if it was easy, everyone would do it. It takes a prolonged period of getting outside your comfort zone before you really start to see results.
If you find it too easy, do more. If you find it too hard, try harder- you'll be amazed what your truly capable of.
craig r said:
I like the idea of body weight workouts. After a seriously dull night shift watching strength wars on YouTube I stumbled across a dude called Chris Herrera (I think that's his name) and he has an app called Thenx which shows you body weight work outs. I could do it after going to my local parkrun...
I love it when a plan comes together!
Frank Medrano looks well on body weight exercises and plant based diet.I love it when a plan comes together!
Little Butch said:
I'm currently squatting 100kg, deadlifting 100kg and benching 72.5kg. Body weight is at 67kg right now. Slowly gaining...
Good stuff! How long have you been doing 5x5? Interesting that your squat and deads are the same. Are you more within your comfort zone with one than the other, as my DL is miles ahead of squats?I've been doing stronglifts since March. Made some respectable strength gains but some lifts are starting to stall now. I'm 70kg and am at 111 for squat, 87 bench, 53 OHP, 140 DL and 81 for BOR.
Sorry for the thread resurrection; not sure if anyone's still doing stronglifts. I'm usually the one getting advice from you guys but something's worked for me so worth sharing.
I stalled on most of my lifts a little while ago and couldn't break through the plateaus, particularly with squats. So, I stopped doing exclusively 5x5 and mixed the reps up a bit.
I worked out my genuine 1rm on squats and used an internet tool to work out where I should be for 8's and triples and set about exceeding those, albeit after a deload. I did 4x8 and 5x3 alternating each workout, for about 6 weeks.
Last night I was up for having a crack at my nemesis - 5x5x112.5kg squat. I'd failed on this consistently despite following the program absolutely. Anyway, whilst last night's effort was by no means easy, by set 4 I knew I had it. Probably have another few kilos in me too. This was in contrast to previous attempts where I was dying by set 4.
So, if anyone's still doing stronglifts and struggling to break through a plateau, maybe something like the above is worth a go.
I stalled on most of my lifts a little while ago and couldn't break through the plateaus, particularly with squats. So, I stopped doing exclusively 5x5 and mixed the reps up a bit.
I worked out my genuine 1rm on squats and used an internet tool to work out where I should be for 8's and triples and set about exceeding those, albeit after a deload. I did 4x8 and 5x3 alternating each workout, for about 6 weeks.
Last night I was up for having a crack at my nemesis - 5x5x112.5kg squat. I'd failed on this consistently despite following the program absolutely. Anyway, whilst last night's effort was by no means easy, by set 4 I knew I had it. Probably have another few kilos in me too. This was in contrast to previous attempts where I was dying by set 4.
So, if anyone's still doing stronglifts and struggling to break through a plateau, maybe something like the above is worth a go.
I'm still plugging away,
Squat-137.5kg
OHP-67.5kg (failed my last 2 attempts )
Deadlift-130kg
Bench-82.5kg
Row-77.5kg
Body weight 109kg, I reckon I've gained about 10lb of muscle since starting back in April/may
I've been focusing on smashing calories/protein/supplements so I've got the energy to train after work, every other week is a midnight session. But I'd say the thing that has focused me most is squatting, it's all about Good form , although tonight I failed my OHP because my right shoulder/bicep was hurting from the squat.
Squat-137.5kg
OHP-67.5kg (failed my last 2 attempts )
Deadlift-130kg
Bench-82.5kg
Row-77.5kg
Body weight 109kg, I reckon I've gained about 10lb of muscle since starting back in April/may
I've been focusing on smashing calories/protein/supplements so I've got the energy to train after work, every other week is a midnight session. But I'd say the thing that has focused me most is squatting, it's all about Good form , although tonight I failed my OHP because my right shoulder/bicep was hurting from the squat.
PapaJohns said:
I'm still plugging away,
Squat-137.5kg
OHP-67.5kg (failed my last 2 attempts )
Deadlift-130kg
Bench-82.5kg
Row-77.5kg
Body weight 109kg, I reckon I've gained about 10lb of muscle since starting back in April/may
I've been focusing on smashing calories/protein/supplements so I've got the energy to train after work, every other week is a midnight session. But I'd say the thing that has focused me most is squatting, it's all about Good form , although tonight I failed my OHP because my right shoulder/bicep was hurting from the squat.
Something between your OHP and bench press doesn't stack up. You sure you're doing strict presses?Squat-137.5kg
OHP-67.5kg (failed my last 2 attempts )
Deadlift-130kg
Bench-82.5kg
Row-77.5kg
Body weight 109kg, I reckon I've gained about 10lb of muscle since starting back in April/may
I've been focusing on smashing calories/protein/supplements so I've got the energy to train after work, every other week is a midnight session. But I'd say the thing that has focused me most is squatting, it's all about Good form , although tonight I failed my OHP because my right shoulder/bicep was hurting from the squat.
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