5x5

[Asterix]

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

[Asterix]

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'.

[Asterix]

theshrew said:

Cpl nobby nobbs said:

Except for the squats. Holy crap I am such a pussy on legs not done squats before but my form is OK it's just I'm as weak as a baby on my legs. Also the doms has set in on my legs today, getting down stairs is not fun, yet I'm still looking forward to tomorrow's workout.

I always wondered how this can work so well when your legs have pretty much zero recovery time.

Especially if like /\ hes not done squats before. In his position id be walking like a chicken for the best part of a week.

Any thoughts from the PH mahooosive

You start with the bar, it's only 20kgs. If you do get DOMS, it won't last long. Just make sure you stretch out.

[Asterix]

Well it had to happen - stalled on the OH Press today - first two sets fine then a 4 and 2x3.

OH Press - 5/5/4/3/3 @ 40kg

I'm not at all surprised. By far my worst lift and the signs were there earlier in the week. I'll just have to make sure I eat & rest well and attack 40kg next time round.

Deads and squats were ok.

[Asterix]

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]

On another note, I've gained 2kgs since I started SL 5x5. I haven't become noticeably fatter but my legs have definitely grown.

Result!

[Asterix]

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!

[Asterix]

Did my body weight squats today

[Asterix]

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.

[Asterix]

LordGrover said:

Nice one. Next milestone - 2-plater.
Onwards and upwards!

225lbs - 102kgs!

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

[Asterix]

Bent over Barbell Rows are part of the program anyway - and, yeah, you have to really lock your core to stop yourself from going all over the place.

[Asterix]

Yeah, sorry - Pendlays, strictly, rather than bent overs - which everyone seem to do completely differently.

[Asterix]

Hoofy said:

I'm sure you can do Pendlays with dumbbells or does gravity act in a different direction when you don't use a bar?

Pendlays by definition should have the bar/plates reset on the floor each rep - you'd need to be a Gibbon to do that with dumbbells.

It's one of the reasons the Rows and Deads are the only lifts that specify you start with a plate each side - everything else starts with an Oly bar only.

[Asterix]

Gav - how come your Deads are only at 90kg? Your other lifts are where I'd expect them to be but the deads seem far behind.

I'm at 90kg Deads but my Squat is at 75kg which is right for the amount of sessions I've done.

[Asterix]

Week 8, Day 1 - StrongLifts 5x5

Squat - 5x5 @ 77.5kg
OH Press - 5/5/4/5/4 @ 40kg
Deadlift - 1x5 @ 95kg


Arsecakes - Stalled again on the OH Press - de-load next session. It was commented that my grip is narrow and I should have my hands further apart. Perhaps they are - with the de-load I'll move them further out and see if the mechanics are better.

Squats felt heavy but the Deads... I can barely remember doing them! They just happened with a minumim of fuss and felt really good.

[Asterix]

GavC88 said:

I jumped 10kg in squats which is 4 increments which is about 10kg on deads, and for some reason I did 45kg deads twice. I don't remember why.

So I guess they should be able 105kg?

If I carried on with my progression, my DL session at 95kg Squats would be 130kgs.

Edited by Asterix on Monday 15th September 18:27

[Asterix]

GavC88 said:

Asterix said:

If I carried on with my progression, my DL session at 95kg Squats would be 130kgs.

Edited by Asterix on Monday 15th September 18:27

Oh. Not sure what's happened then!

Is that starting from 40 and going up in 5s with no jumps?

Maybe I'll add 10s on!

Looks like I started with 45kg

[Asterix]

Nice one Gav - keep it up mate.

[Asterix]

My session this evening;

Week 8, Day 2 - StrongLifts 5x5

Squat - 5x5 @ 80kg
Bench Press - 5x5 @ 55kg
Barbell Row - 5x5 @ 57.5kg

Stuff is starting to get heavy - I'm really feeling the whole body work on the squats now. Push off with the quads, then engage the glutes and hams and power the hips forward while keeping the core tight. I'm happier with the form today than I was last week - felt heavy and that I was working but in control.

Bench and Rows needed to work as well. I had to switch them around today as the two benches were busy after I finished squats. Was worried that it would affect the bench but I did them ok. In fact, I actually got a bit of a pump out of it which I haven't had before.

Something else: I can start to see the shape change now. I've thickened up quite a bit and I'm beginning to feel 'solid' if that makes sense - obviously it's all relative to the puny weakling from a couple of months ago.

One brand of Polo shirt I buy, I've had to move up from a medium to a large size. The medium is simply too tight now.

I also can't believe how well my legs have come on, especially my hams and glutes.

Happy.

Really looking forward to the challenges each session - just wish my Press wasn't so crap. Disappointed with them.

Two day rest now - I can feel I need it.

Think I'll have a sneaky beer - haha! Beer macros ftw!

[Asterix]

Week 8, Day 3 - StrongLifts 5x5

Squat - 5x5 @ 82.5kg
OH Press - 5x5 @ 36.4kg
Deadlift - 1x5 @ 100kg

Squats getting heavier, but I keep moving the weight up and down, and there's no-one more surprised than I!

OH Press - dropped to 80lbs (36.4kg) and widened my grip a bit. Was fine. I'll go up another 5lb next session.

DLs - first 100kg lift.