5 x 5 Strong Life

[bigbadboss101]

Is anyone here doing or have done 5x5s? I started the program last week and plan to do 5x5 for the next 2 months, give and take. Will gauge progress and move to 5/3/1, and then to a normal 3 set of 10 reps program to mix things up.

The SL site suggested the exercises below. I think I will modify it as I don't know if I want to do squats every second day. What I am thinking is every workout will have one leg exercise (squat and either lunges or step up with weights). Every WO will have two back exercises, may it be deadlift, inverted rows, or pullup. Add to that one chest exercise (BB bench and DB bench) plus various forms of push ups, and one shoulder exercise (overhead BB press or DB raise).

Off days would be different forms of cardio, may it be stairs, hill sprints, ultimate, soccer, ball hockey, MTB ing, or whatever. Ab exercises and cardio on 5x5 days as well, away from the gym.

Does that sound reasonable? I am thinking 5x5 might be low in volume since normally one would do 3 sets of 10 reps, 3 exercises per body part. Will add routines as needed, and stay within one hour per WO.

Routine posted at SL.com
Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Inverted Rows 3xF Deadlift 1x5
Push-ups 3xF Pull-ups/Chin-ups 3xF
Reverse Crunch 3x12 Prone Bridges 3x30sec

Current info:

5'8 Asian
183-187 lbs depending on time of day.
Was 195 ish back mid April when my auto-immune kicked in and my whole body was covered with red dot/rashes. Clothes are fitting differently with fat/water/muscle loss. The auto-immune also cause pain in shoulders, knees, and so on but I want to get in better shape in terms of strength, speed, agility, flexibility, and endurance.

DB bench ~55 lbs
DD bench ~ 145 which is super bad. Shoulders is an issue.
Squat ~ 155 but balance and pain where the bar rest on shoulder is the issue. Legs have capacity to do more

Deadlift ~ 135. Used to do closer to ~175 but having back pain now.

Chin ups - a few but have to cheat

[jsn]

Quite a few of us have done this or are still doing it. I found it really useful and it helped me build quite abit of strength and gave me a good base. Really good program to start off with and build off of.

http://forums.beyond.ca/st/262062/maxboost-gets-strong/

Read over this. Max_boost did this routine for a while and this thread showed his progress. If you ask really nicely, maybe LINT could give you more info. He really knows his stuff.

[max_boost]

EXCELLENT PROGRAM!

Follow it. Stick to it. You'll see tremendous gains in the first few months. Remember to get your form down to prevent injury.

Forget about Beyond advice, anything and everything you need to know is on www.stronglifts.com website.

After 5X5, we'll talk 5/3/1. :drool:

[lint]

I'll chime in. don't change things up, follow it as designed and milk all of the novice/linear progression that you can. squat every damn workout unless you're max_boost and can distract people with your nsx.

to put it bluntly, if you knew better you wouldn't be looking into a novice program to help you out. these programs are tested and proven. don't think you know better until you've done them. once you know more than bro-science, change things up.

"normal 3 sets of 10 reps program" how's that been working for you?

[max_boost]

Hey masta lint, your stuff is collecting dust. :devil:

[Travel_Dude]

I am currently finishing a 90 day 5x5 program.

I gained 15 lbs (195-210lbs) and increased my strength pretty dramatically.

Bench - 265
Deads - 310
Squat - 275
Curls - 135
Pushdowns - 245
Turkish getups - 65
etc.

That said I was coming off a photo shoot and super lean. Now I am bulking till spring 2011.

[max_boost]

Originally posted by Travel_Dude
I am currently finishing a 90 day 5x5 program.

I gained 15 lbs (195-210lbs) and increased my strength pretty dramatically.

Bench - 265
Deads - 310
Squat - 275
Curls - 135
Pushdowns - 245
Turkish getups - 65
etc.

That said I was coming off a photo shoot and super lean. Now I am bulking till spring 2011.

Hey can you post your starting numbers?

[bigbadboss101]

Ok, I will stick with what is shown at the SL site. I tried squat with the bar in front but balance is an issue. Not sure if I can add more weight doing front squats and I don't go as low.

I was 34 waist for the longest time and bought a whole bunch of clothes and pants that were a size smaller or tight. Then I got closer to 36" and didn't touch those clothes. Now I am actually fitting into a lot of the stuff I wouldn't before and people have made comment about losing weight.
I want to be stronger, faster, more flexible, better endurance, etc and want to fit into these clothes. Hopefully I can tone up, get stronger and more muscular and still be able to wear these clothes and pants that have been sitting there. And yes they are still in style :bigpimp:

[lint]

Originally posted by max_boost
Hey masta lint, your stuff is collecting dust. :devil:

yeah, yeah, yeah

[Travel_Dude]

Originally posted by max_boost


Hey can you post your starting numbers?


26/04/2010 standing biceps curl 1 110 lb 5
26/04/2010 standing biceps curl 2 110 lb 5
26/04/2010 standing biceps curl 3 110 lb 5
26/04/2010 standing biceps curl 4 110 lb 5
26/04/2010 standing biceps curl 5 110 lb 5
26/04/2010 barbell bent-over row 1 135 lb 8
26/04/2010 barbell bent-over row 2 205 lb 5
26/04/2010 barbell bent-over row 3 205 lb 5
26/04/2010 barbell bent-over row 4 205 lb 5
26/04/2010 barbell bent-over row 5 205 lb 5
26/04/2010 barbell bent-over row 6 205 lb 5
26/04/2010 barbell bench press 1 135 lb 8
26/04/2010 barbell bench press 2 225 lb 5
26/04/2010 barbell bench press 3 225 lb 5
26/04/2010 barbell bench press 4 225 lb 5
26/04/2010 barbell bench press 5 225 lb 5
26/04/2010 barbell bench press 6 225 lb 5
26/04/2010 Cable triceps pushdowns 1 180 lb 5
26/04/2010 Cable triceps pushdowns 2 200 lb 5
26/04/2010 Cable triceps pushdowns 3 200 lb 5
26/04/2010 Cable triceps pushdowns 4 200 lb 5
26/04/2010 Cable triceps pushdowns 5 200 lb 5
26/04/2010 Cable triceps pushdowns 6 200 lb 5



27/04/2010 Turkish Get Ups 1 16 lb 5
27/04/2010 Turkish Get Ups 2 16 lb 5
27/04/2010 Turkish Get Ups 3 16 lb 5
27/04/2010 Turkish Get Ups 4 16 lb 5
27/04/2010 Turkish Get Ups 5 16 lb 5
27/04/2010 back squat 1 185 lb 5
27/04/2010 back squat 2 185 lb 5
27/04/2010 back squat 3 185 lb 5
27/04/2010 back squat 4 185 lb 5
27/04/2010 back squat 5 185 lb 5
27/04/2010 back raise 1 70 lb 5
27/04/2010 back raise 2 70 lb 5
27/04/2010 back raise 3 70 lb 5
27/04/2010 back raise 4 70 lb 5
27/04/2010 back raise 5 70 lb 5
27/04/2010 Seated calf raises 1 180 lb 5
27/04/2010 Seated calf raises 2 180 lb 5
27/04/2010 Seated calf raises 3 180 lb 5
27/04/2010 Seated calf raises 4 180 lb 5
27/04/2010 Seated calf raises 5 180 lb 5


I laugh at the Turkish get up numbers. These dates were just conservative numbers to get used to the training. But I did only go up 5lbs every workout.

[msommers]

I'm really looking forward to starting 5x5 once this knee pain study is finished up with.

[jsn]

Originally posted by msommers
I'm really looking forward to starting 5x5 once this knee pain study is finished up with.

Hey man, where do you work out (or planning to)?

[Oz-]

Originally posted by lint
I'll chime in. don't change things up, follow it as designed and milk all of the novice/linear progression that you can. squat every damn workout unless you're max_boost and can distract people with your nsx.

to put it bluntly, if you knew better you wouldn't be looking into a novice program to help you out. these programs are tested and proven. don't think you know better until you've done them. once you know more than bro-science, change things up.

"normal 3 sets of 10 reps program" how's that been working for you? Just going to quote lint about milking all the progress you can out of this program. Don't change it up, just do it. Good luck.

[msommers]

Originally posted by jsn


Hey man, where do you work out (or planning to)?

We have a gym at work which should be sufficient. Shoot me a text though, working out with another person is much more fun.

[jsn]

Originally posted by msommers


We have a gym at work which should be sufficient. Shoot me a text though, working out with another person is much more fun.

yea that's what i was thinking. Maybe when school starts again.

[bigbadboss101]

Originally posted by msommers


We have a gym at work which should be sufficient. Shoot me a text though, working out with another person is much more fun.

Do you work where I work? Yeah knee pain is a PITA.

[msommers]

Haha I doubt it dude, lots of buildings downtown have gyms. But ya, 2 more weeks till the study is over...fuck can't wait.

[jav_]

hey guys i also started following SL5x5...
the problem is i suffer from DOMS (http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness)
basically my body always only sore up 2 days after a workout day, which is supposed to be the next workout day for the week
this really sucks since this is a full body workout
i've set my workout days for sun-tues-thurs, but because of doms..i need to have 2 full days rest so im constantly shifting my workouts to every 3 days...

anyone else experienced/ing this?
any way to prevent doms or should i just stick to doing sl5x5 every 3 days instead of every other day?

[lint]

How far into it are you? Did you follow SL as prescribed? With the bar, or at least very easy girlie weights and then progress from there? Or did you jump in with near max weights?

[Dumbass17]

i did it for awhile before i left in march to travel.
stick to it. i found it made me thicker and bulked me up.
now i haven't worked out for 4 months and lost all progress haha.
time to start over again.

good luck

[potatopineapple]

Originally posted by Dumbass17
i found it made me thicker and bulked me up.


X2, I personally loved the strength gains but was not happy with the type of body I was building. Great program though...

[bigbadboss101]

So the site says do squats and your arms will get big. Squats are the foundation. I am curious about 5 reps every other workouts for deadlifts though. For people doing light weights 5 reps isn't much work at all.
And they say don't add exercises or reorder them. I do feel that the biceps and triceps are not getting pumped.

Other than that, feeling good and moving up in lifts.

[max_boost]

Just follow it as is for now. When the weights start getting heavy, oh you'll feel "pump" alright hahaha

[lint]

Getting pumped isn't required to get stronger. 5 reps at light weight will become 5 reps at medium weight and 5 reps at heavy weight soon enough. adding 5lbs to the smaller movements = +30lbs a month, adding 5lbs to squats = +60lbs a month

[Travel_Dude]

Originally posted by jav_
hey guys i also started following SL5x5...
the problem is i suffer from DOMS (http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness)
basically my body always only sore up 2 days after a workout day, which is supposed to be the next workout day for the week
this really sucks since this is a full body workout
i've set my workout days for sun-tues-thurs, but because of doms..i need to have 2 full days rest so im constantly shifting my workouts to every 3 days...

anyone else experienced/ing this?
any way to prevent doms or should i just stick to doing sl5x5 every 3 days instead of every other day?

Do the upper/lower split.

eg.

Monday - bench/barbell rows/ Curls/ pushdowns
tuesday - Squats/ stiff leg deadlifts / calf raises/ turkish getups
Wedesday - Rest
Thursday - Same as monday
Friday - Same as tuesday
Saturday - off
Sunday - off


OR

Just get your needed rest. Then back to it.

[max_boost]

Don't worry about DOMS, after the first while, you'll be just fine. Your body adapts.

I remember my first week of starting strength, FML. I was a hurting unit.

[bigbadboss101]

The exercise part going decently. Weights going up although I can't do many chin ups/pull ups.

Friday night was at a dessert party and Saturday Sylvan Lake and then a BBQ. Ate too much!

[max_boost]

Ya don't worry. When I first started I couldn't even do 1 chin up but now I can do 10 hahaha :D

BBQ? Lots of protein to repair those muscles :drool:

[bigbadboss101]

Played hockey today so decided to skip workout. Will do tomorrow and then play ultimate frisbee after.

Feeling good, and making progress. Hard to resist brownies and chocolate though.

[Little Dragon]

I tried 5x5 for a couple months. I didn't like it as 5x5 of squats KILLED ME.

I'm back to Rippetoe's now, 3x5 is hella hard still. I don't know how you guys go heavy doing 5x5!

Anyways, best of luck to ya!

[Dumbass17]

what can i use for a squatting since my new gym doesn't have a power rack? (it's got a smith machine but i hate those for anything)

and i can't change gyms. this one is too convenient/affordable haha

[max_boost]

Squat with dumbbells? :dunno:

Just not the same man lol

Power rack ftw!

[colt22]

Originally posted by max_boost
Squat with dumbbells? :dunno:

Just not the same man lol

Power rack ftw!

:thumbsup: :thumbsup:

[A790]

Originally posted by Dumbass17
what can i use for a squatting since my new gym doesn't have a power rack? (it's got a smith machine but i hate those for anything)

and i can't change gyms. this one is too convenient/affordable haha
Get your girl on your shoulder and squat. When that gets light, get her AND her cute bi-curious friend ;)

[max_boost]

Originally posted by A790

Get your girl on your shoulder and squat. When that gets light, get her AND her cute bi-curious friend ;)

hahaha lmao

Ya and do it in front of the bed so when done, just toss her off. LOL

I have to try this sometime. :rofl:

[cdnsir]

Tried this for the first time yesterday. I really liked how short it was. Including changing/warm ups/ stretching, I was in and out within an hour!

Pretty much going by the program as is. But did have a slight modification with the starting weight... Basically I don't mind starting everything from bar only, especially since my legs and lower back is weaker. And form is important to me so I wanna get that down to prevent injuries. Bench press is my only exception though. I already can bench my body weight 3x10. So I decided to start with 115lbs so that I can bench more than body weight at the end. This shouldn't be too big of an issue right?

[max_boost]

Originally posted by cdnsir
Tried this for the first time yesterday. I really liked how short it was. Including changing/warm ups/ stretching, I was in and out within an hour!

Pretty much going by the program as is. But did have a slight modification with the starting weight... Basically I don't mind starting everything from bar only, especially since my legs and lower back is weaker. And form is important to me so I wanna get that down to prevent injuries. Bench press is my only exception though. I already can bench my body weight 3x10. So I decided to start with 115lbs so that I can bench more than body weight at the end. This shouldn't be too big of an issue right?

AWESOME!

No issues at all. The lower the weight you start at, the longer you progress. Linear increase in strength, adding weight every workout builds confidence. Most importantly, form. You'll figure out quickly what's proper or not. lint said it best, focus on the key points of each lift, move the weight and don't hurt yourself, so simple. If you aren't sure, just refer back to the stronglift site.

Keep at it. It's easy.....for now :devil:

1.5X body weight for squat and deadlift is a good beginner goal. I basically threw in the towel when I got there. Weights started getting heavy :cry: :rofl:

[Dumbass17]

Originally posted by A790

Get your girl on your shoulder and squat. When that gets light, get her AND her cute bi-curious friend ;)

i don't have a girl..can i borrow yours?
i hear she's quite the heavy lift... :poosie:

jk

i still haven't gotten back into the gym g'damn it. biking 10kms to work each way everyday doesn't leave me much energy/motivation to do weights
this coming week...this coming week..this coming week. haha

[cdnsir]

So deadlifts. I'm shifting my weight to the heels, squeezing the glutes, and dry humping on the way up already. But it feels kinda like a squat, and I'm getting a bit of stress on my lower back instead of upper. Any ideas of what I'm doing wrong?

[TimH]

How close is the bar to your legs when you start your deadlift? I find if I don't have the bar touching my legs at the start it seems like I pull the weight up and towards my body which creates stress on my lower back.

[Oz-]

Originally posted by TimH
How close is the bar to your legs when you start your deadlift? I find if I don't have the bar touching my legs at the start it seems like I pull the weight up and towards my body which creates stress on my lower back.

Scrape the shit out of your shins. Try to keep the bar in keeping the bar in contact with your leg the entire time through the lift...if it is off, there is a tendancy for the bar to go out a bit more in the path and makes you muscle it up more - which eventually makes you lose bar speed.

[cdnsir]

For the people who did this training. Did you guys lose a lot of weight in the first couple months? 6 weeks in, I haven't stalled yet (which seems normal, haven't reached body weight lifts yet), and I'm doing HIIT at the end for 18mins. But I keep losing weight without getting any bigger! I must had lost 10 pounds already. I thought this program would bulk me up a bit, what's going on here?

[msommers]

Not eating enough.

[lint]

Originally posted by cdnsir
For the people who did this training. Did you guys lose a lot of weight in the first couple months? 6 weeks in, I haven't stalled yet (which seems normal, haven't reached body weight lifts yet), and I'm doing HIIT at the end for 18mins. But I keep losing weight without getting any bigger! I must had lost 10 pounds already. I thought this program would bulk me up a bit, what's going on here?

the rep range is for strength, not size. read the book again.

[bigbadboss101]

Yeah I noticed the weights going up (lifts). Want some size too though.
I need to get the diet in check.

[Darkane]

Food.

Peanut butter, Oats, and Meat.

Drown yourselves in it.

[kutt3r]

Originally posted by cdnsir
haven't reached body weight lifts yet

I thought this program would bulk me up a bit, what's going on here?

Get strong first, then think about 'bulking', you need minimum 2.5xbw squats/dl's before you are getting any size to you.
A 5x5 can put size on, once you get past the neural gains and start hitting some real weight, but as Lint said it is not the best program for muscle hypertrophy, but you are no where near the strength levels for that.

More protein, dimes to dollars you are at no where near enough.

[max_boost]

Ya wanna get big, ya got to eat.

GOMAD for a bit and see if you gain any size, make sure you keep lifting though.

(gallon of milk a day :eek::barf: )

:D

[msommers]

:rofl: ^^ Reminds me of this dude I saw at the uni the other day, just downing a 4L of chocolate milk on his way to class.

[cdnsir]

... And chocolate milk is exactly what will be coming out of my ass if I drank 4L in a day. LOL

[max_boost]

Originally posted by cdnsir
... And chocolate milk is exactly what will be coming out of my ass if I drank 4L in a day. LOL

Lactose intolerant?

Go to co-op and get the lactose free chocolate milk or get lactate white milk and add nesquik haha

I drank as much as 2L a day for a bit and I got lazy with the lifting and just ended up FAT. 140---->165, back down to 150-155 range now but stronger. :whipped:

Focus on getting your form down, maxing out your novice gains and when you are ready, 5/3/1 is waiting for you and you'll get big for sure, providing you keep eating. Can't get big if you don't eat. :D

[cdnsir]

Might have to give those lactose free milk a try. I'm not completely lactose intolerant, but if i drink more one full tall glass at a time, my stomach will start churning like crazy.

[msommers]

I'm lactose interolerant as well - grab some skim lactaid. I was finally able to start 5X5 last week and have been consuming a hell of a lot more milk per day than ever before.

Takes literally no effort to make and has a lot of other nutrients beside protein in it. Win-win.

[msommers]

So I'm still at it, end of week 2 still motivated and liking how short the workouts end up being.

Couple things. My shoulders are f'in weak. I knew they would be a problem with previous rotor cuff issues before but jeez it's frustrating especially so early on. Anyways, the way I'm doing overhead presses now is with both feet shoulder-width apart, pushing straight up while keeping my core as tight as I can. I found near the end of the sets my form was going to shit and I was leaning back slightly to be able to push it up. I changed up my footing so it was front/back and seemed to alleviate the leaning issue. Is this correct technique though? If so, should I be switching my lead foot?

Deadlifts. I think my technique is good, I can feel a good squeeze in my glutes and my traps. I don't feel a whole lot in my hams though - definitely pushing through my heels with my toes slightly pointed up. While doing the exercise I actually feel fine. But in between sets my lower back feels slightly sore. Something I should look for?

Matt

[lint]

Make sure you drive your head through when the bar passes your head, should help with the lockout. Foot placement is minor, as long you aren't lunging don't worry about it. Keep in mind, there has to be some leaning to get your head out of the way, no leaning is inefficient since the bar path wouldn't be over your centre of mass.

Depending on where you're starting out and how you're built, you might not feel it in the same places as others. Don't worry about it.

DON'T adopt the Crossfit mentality where training form becomes a contest, and then make excuses about acceptable slop. Know the key points of each lift, move the weight. It's not rocket science

[max_boost]

Originally posted by msommers
So I'm still at it, end of week 2 still motivated and liking how short the workouts end up being.

Couple things. My shoulders are f'in weak. I knew they would be a problem with previous rotor cuff issues before but jeez it's frustrating especially so early on. Anyways, the way I'm doing overhead presses now is with both feet shoulder-width apart, pushing straight up while keeping my core as tight as I can. I found near the end of the sets my form was going to shit and I was leaning back slightly to be able to push it up. I changed up my footing so it was front/back and seemed to alleviate the leaning issue. Is this correct technique though? If so, should I be switching my lead foot?

Deadlifts. I think my technique is good, I can feel a good squeeze in my glutes and my traps. I don't feel a whole lot in my hams though - definitely pushing through my heels with my toes slightly pointed up. While doing the exercise I actually feel fine. But in between sets my lower back feels slightly sore. Something I should look for?

Matt

I squeeze my ass on the press as it helps me keep everything tight.

On the deadlift, I feel the stretch in the hamstring most when I'm lowering the weight. Yes my lower back feels slightly sore too but I don't think that is of major concern. I mean there's going to be some stress on the lower back given the movement but it usually goes away quickly. as usual, just keep everything tight and breathe. It's always nice to refer back to the stronglifts.com site for pointers.

I use to have a sore lower back, doing deads and squats fixed it hahaha

[msommers]

Cool thx...sounds like I was worried about a hell of a lot of nothing :D

[Darkane]

Originally posted by msommers
But in between sets my lower back feels slightly sore. Something I should look for?

Matt

Dead hang at the end of sets for 10-15 seconds. Slightly decompressing the spine.

At the end of your last set hang for 60 seconds. Try to decompress as much as possible.

[nodoubtt]

I'm sure this has been discussed previously, but based on your latest opinions, should I start off with strong life or starting strength (rippetoe's)??

[max_boost]

^^

Both are very similar, strength based and you'll see some crazy linear progression in your gains.

[bigbadboss101]

On off days I am going to squeeze in Bikram Yoga and Ninjitsu. Should not affect my gains? I did P90X Yoga and that was hard. I am sure hot yoga will kick one's arse.

[msommers]

Originally posted by max_boost
^^

Both are very similar, strength based and you'll see some crazy linear progression in your gains.

It's true. Already I can do so many more pushups, pullups and chin ups, it's quite surprising.

[chathamf]

Looking at starting this program. I haven't lifted weights this way in a while.

Last winter I was half way through P90 when I got an injury and had to stop. Since last winter I put on about 20 pounds and have gotten pretty badly out of shape.

Finally ready to start going again. I know this workout will make me stronger, but I don't really care if I gain any weight. Really I'm looking to burn fat. Will this workout help me burn off a fair bit of body fat percentage?

[jsn]

This workout is more about gaining strength than it is for losing weight and toning. Losing weight is more about diet and cardio.

[max_boost]

Again, in order to gain weight, you need to eat MORE. So if you eat LESS, you'll LOSE weight. You can eat shitty foods all day and still lose weight, providing you are running a calorie deficit, make sense?

So why not eat less but eat healthy and lose fat, while gaining strength? Yes it's possible, fuck almost anything is possible lol :rofl: :D :thumbsup:

www.stronglifts.com

Read it, memorize it, understand it and apply it.

[msommers]

For you guys doing 5x5, how you doing and liking it? Overall, I really like it, definitely motivating to know that each workout will be heavier and fun to beat previous 'to failure' exercises.

Not noticing a big difference of size actually but more so an increase in muscle density! Diet is better and I'm losing some fat in the midsection and I haven't done cardio for a good portion of the time while on the program.

All in all, things are good!

[cdnsir]

9 weeks in, I finally failed for the first time earlier this week. It was at the press at 110. I'm squatting and benching 10lbs over my body weight at about 180 now. Until I hit 200 on those, I don't think I'm anywhere close to my max yet. Overall, it's a quick and dirty program that makes me feel pretty good when I'm done at the gym.

No major muscle gain anywhere though. Maybe on the quads... I'm seeing cuts on my thighs that I've never seen before. I am going to be on vacation for the next 2 wks, I'll see how much strength I'll lose when I'm back.

[Modelexis]

Just started this program, this is where I'm at now.
I started heavier than the program suggests on squats.

http://www.modelexis.com/img/5x5Logs/1.jpg

[msommers]

Well today I either had no energy or I hit the wall on almost all my exercises.

I've been noticing stuff is getting heavy for me now and I was thinking my form was starting to go on the last few workouts so I really paid close attention to it today and stopped instead of trying to get out the last 1 or 2 reps. I was spent by the end of it. Squats and deads today and I had a hell of time driving my manual home :rofl:

Still, noticing gains in strength and a little in size but I don't think I'm eating enough still. There something that I can add to every/most meals to up the calories? Considering weight gainer but I'm already on whey protein and really was wanting (at the beginning) to stay on solid foods the entire time. Found out I was eating too much tuna per week and is the only reason I picked up the whey.

[lint]

olive oil, nuts, bread, oats

[max_boost]

Drink milk and lots of it. Fat/calories/protein all rolled into one:drool: haha

You are going to have those days where things just aren't clicking. It's part of being human I suppose. If you are done, you are done. For example after my heavy sets of 5/3/1, I usually do 5 sets of 10 at 65-75% of my 1 rep max. The last couple sessions I could only muster 3 sets and at the start of the 4th set, I could barely do 2 reps haha

But the two sessions before that, I ripped off a 185X10 squat and 185X10 deadlift. I felt like a monster on those sessions haha :nut: :dunno:

[Modelexis]

Originally posted by max_boost
For example after my heavy sets of 5/3/1

I'm confused, all you talk about is 5x5 but are you even doing the program yourself?
How far have you gotten with the program?
All I read is how you are suggesting people learn it and drink it and smoke it and love it, but how much of this is just inexperience preaching to inexperience?

____________________________________

my progress:

http://www.modelexis.com/img/5x5Logs/2.jpg

[max_boost]

Originally posted by Modelexis


I'm confused, all you talk about is 5x5 but are you even doing the program yourself?
How far have you gotten with the program?
All I read is how you are suggesting people learn it and drink it and smoke it and love it, but how much of this is just inexperience preaching to inexperience?

____________________________________

my progress:

http://www.modelexis.com/img/5x5Logs/2.jpg

My post was just in response to msommers as he said he felt like he had no energy/and or hit a wall. I was just referencing my workout by saying certain days, you just don't have it in you while others, you are a tank.

I've done the 5X5 equivalent (Starting Strength by Rippetoe) they are similar programs and both focus on linear progression. I only preach 5X5 because its website is well laid out and easy to read haha while Rippetoe's Starting Strength is nearly 300 pages. So which one do you think the Beyond masses would prefer? A website or a 300 page pdf file? LOL

Here's my original get strong thread. http://forums.beyond.ca/st/262062/maxboost-gets-strong/

I stalled so I decided to mix it up and now doing Jim Wendler's 5/3/1
Get strong part 2: http://forums.beyond.ca/st/311152/maxboost-gets-strong-part-2/

haha I'm no expert that's for sure but a lot of the things I say does have merit to it. I'm just trying to spread the message haha

Good job with your lifts though. :thumbsup:

[Modelexis]

That's much clearer, thanks.

[Modelexis]

Starting to get hard now, I managed to finish my 185 squats and I tried to put away my 140 bench and I failed on the 24th rep (hit rock bottom and couldn't bring it up from the safety bar.

I want to get to 200 squat before I find my first fail but It's getting quite hard and I'm not sure I'll be able to.

Overhead is getting hard but I feel like that is where my body will gain the most strength because I feel I have neglected this area most. So when I fail I won't be too disappointed because I know I've got lots left to grow in that area.

Deads are still crazy easy.

[A790]

Originally posted by Modelexis
Starting to get hard now, I managed to finish my 185 squats and I tried to put away my 140 bench and I failed on the 24th rep (hit rock bottom and couldn't bring it up from the safety bar.

I want to get to 200 squat before I find my first fail but It's getting quite hard and I'm not sure I'll be able to.

Overhead is getting hard but I feel like that is where my body will gain the most strength because I feel I have neglected this area most. So when I fail I won't be too disappointed because I know I've got lots left to grow in that area.

Deads are still crazy easy.
Make sure you're giving your body enough time to recover during your workouts, especially when the movement involves smaller muscle groups. I do squat/bench/overhead twice per week with at least two days between them.

If your focus is on strength don't be afraid to rest between sets as well. Size will come with strength as you start to build muscle. :)

[max_boost]

Originally posted by Modelexis
Starting to get hard now, I managed to finish my 185 squats and I tried to put away my 140 bench and I failed on the 24th rep (hit rock bottom and couldn't bring it up from the safety bar.

I want to get to 200 squat before I find my first fail but It's getting quite hard and I'm not sure I'll be able to.

Overhead is getting hard but I feel like that is where my body will gain the most strength because I feel I have neglected this area most. So when I fail I won't be too disappointed because I know I've got lots left to grow in that area.

Deads are still crazy easy.

5 sets is tough. Rippetoe is 3X5 so I say if you can get through the 3 heavy sets, you are good.

If you stall, de-load 10-15% and go back at it. If you stall again, it's time for 5/3/1 haha

On the heavy sets I usually give myself a 5 minute break to recover.


Originally posted by A790

Make sure you're giving your body enough time to recover during your workouts, especially when the movement involves smaller muscle groups. I do squat/bench/overhead twice per week with at least two days between them.

If your focus is on strength don't be afraid to rest between sets as well. Size will come with strength as you start to build muscle. :)

At least two days?
So lift Monday and then break Tues/Weds and lift again Thurs?

That will take forever lol

I only do that if I'm really sore but I find my body adapts.

[msommers]

I'm feeling comfortable but working very hard doing 170lb squat. The 220 deadlift I felt too much in my lower back and not enough in my ass so I might lower it back down to 190-200 and see if that improves. Even though the program says 1 set, I've been doing 2 and alternating which hand is facing up.

I'm amazed how much energy I end up using to squat. My "to failure" numbers are flat-lining or going down a bit cuz I'm pretty pooped by the time I get there haha.

[A790]

Originally posted by max_boost

At least two days?
So lift Monday and then break Tues/Weds and lift again Thurs?

That will take forever lol

I only do that if I'm really sore but I find my body adapts.
I do Sun/Mon - Thurs/Fri. My week usually looks like this: Sunday (Bench), Monday (Squat), Thursday (Bench), Friday (Squat).

Has been working out so far.

[Darkane]

Originally posted by msommers
I'm feeling comfortable but working very hard doing 170lb squat. The 220 deadlift I felt too much in my lower back and not enough in my ass so I might lower it back down to 190-200 and see if that improves. Even though the program says 1 set, I've been doing 2 and alternating which hand is facing up.

I'm amazed how much energy I end up using to squat. My "to failure" numbers are flat-lining or going down a bit cuz I'm pretty pooped by the time I get there haha.

http://www.t-nation.com/free_online_article/most_recent/excelling_at_the_big_lifts

That article is for you. Pay very close attention to the deadlift video, pictures, and advice.

You should be feeling it in the low back as well. Just fix your form and keep adding pounds to it.

Also do as the program says. 1 set, balls out, and don't alternate hands. It's an all out strength movement you do the grip you're strongest in. Or do the double pronated (both overhand grip) grip.

[msommers]

Thanks man. I read the first sentence and I'm already intrigued :rofl: I'll edit when I finish.

Alright finished reading it. I can't see the videos at work but from reading, it sounds like I'm doing things correctly but part of me thinks I'm not. I think I need to find someone to sit there for a session or two and just pick me apart. Anyone recommend a trainer?

[Modelexis]

@sommers, take a video of yourself and post it, or get someone to take video.

[Modelexis]

conquered 190lbs squat 5x5 tonite.
Felt good, felt strong, even stronger than my 185 set.
Might have just been a good day with some extra energy, but I felt like my frame was quite strong and powerful today.

Here is a question or a suggestion needed from the rest of you that may or may not have done the stronglift routine:

I cannot do deadlifts on squat day, it's just not going to happen, I did them tonite and I will not be doing that again.
after squats my back muscles are worked and starting to get a pump. When I do a squat session, even 5 reps of 165 like today, my back totally tightens up and the muscles basically just are completely finished and I'm left with a lower back that is completely in knots.

Can anyone suggest some way to work in deads somehow without doing squats the same day.

The problem is squats are done on both alternating workouts so I cannot avoid them.

Any suggestions on how I can keep squatting without putting extra stress on my weakest link (lower back)?

If I continue to do this I will either injure myself or I will have to see a massage therapist once a week to massage my ruined back.

I really don't want to add another day to my already 3 day a week program, so I'm kinda stuck, not many options right now.

[Darkane]

^^ Foam rolling.

Another thing that helps me is after your 5 sets, decompress your spine. hang from a pull up bar for 45-60 seconds. Dead hang.

Also a tip to feel more powerful.

You can do a Nervous system activation before your squats. Examples of this are:

1) Explosive jump 3x3, 45 second rests in-between sets. Like full explosive 2 legged jump.

2) Single arm DB power snatch. 50-60% of 1 rep maximum. EXPLODE that shit.

3) Top half power squat. Use the safety bars or pins. Set them up for half range of motion. Load the bar with 75-95% for 3 reps, of your 1 rep max (OF A FULL DEEP SQUAT) and do it. And start the lift From the pins.

After EITHER one of those, your squat sets will feel easier, more stable. Your nervous system will be much more primed for the lift.

Edit: Always explode the activation movements with FULL force. Even your regular lifting should be explosive. Grinding reps destroys the CNS, and makes recovery that much harder. You feel like death after a hard day.

[Modelexis]

I did the dead hang, and instead of a foam roller what I do is just arch my back over a large yoga ball and lay like that for 20-30 seconds to full stretch the back.

Last night I did those things after I had finished both squats and deads, not sure if it might help more to do it in between but that might be something to try.

[Darkane]

Originally posted by Modelexis
I did the dead hang, and instead of a foam roller what I do is just arch my back over a large yoga ball and lay like that for 20-30 seconds to full stretch the back.

Last night I did those things after I had finished both squats and deads, not sure if it might help more to do it in between but that might be something to try.

Laying over a yoga ball will help you thoracic spine. It's not the same as foam rolling. Foam rolling will loosen you up, also make sure to stretch your hips, and hams. Extremely important.

Make sure your knees track OUTWARDS when squatting and point your toes out like 20 deg or something. Knees can follow the toes.

[Modelexis]

pounded out my 195 5x5 squats today, I didn't get through all 5 sets on bench at 145, I just wasn't feeling very strong today.

Right now, just concentrating on getting over that 200lb squat 5x5 goal.

Tried out the foam roller today, seemed to help a bit, our roller is really hard, it has no squash to it, just puts a lot of pressure on the back muscles.

[benz_890]

Would you guys recommend 5x5 for a newb to weight training?

[max_boost]

Originally posted by benz_890
Would you guys recommend 5x5 for a newb to weight training?

ABSOLUTELY.

But it takes time to learn the lifts properly so please read through the program thoroughly and get to know it well.

Ask questions and we'll try to help. :thumbsup:

Get strong!

[cdnsir]

Been off for 3 weeks, and just restarted today. Wanted pick up exactly where I left off to see if I can hold up... bad mistake. I couldn't hold form on my squats and barely finished one set of presses.

Shouldn't had tried to be a hero, gonna deload for next time. But I'm surprised how at much strength was lost during that short time frame.

[.jl-]

Do you guys increase the weights each rep?

[Modelexis]

Originally posted by .jl-
Do you guys increase the weights each rep?

Each new training day = 5lb more.

[vengie]

Week 3 of 5x5!

Squat 195 lbs

Deadlift 185lbs

Bench 195lbs


I also compliment these excercises with a few others I have learned! Majority is body weight excercise.

Sitting at 176lbs, gained 8lbs already! :D

[cdnsir]

Those are huge gains! What the hell have you been eating?

[msommers]

Originally posted by .jl-
Do you guys increase the weights each rep?

That'd be the slowest workout ever haha.

I tried a different stance this morning squating, pointing my feet outwards a little further. Got a lot more quad and hip flexer activation than before but the knee problem is still evident. Maybe I injured it one week and I keep squating every couple days, not allowing it to heal. I don't know. It's made me lose some confidence in increasing my squat weight and I've started to deload slightly.

I'll squat the same as if I have no weight on the bar and doing the exercise feels fine. It's near the end of the workout and when I'm back at my desk I really start to notice it. And I can clearly feel how swollen the joint is. It isn't pleasant and probably more painful now than when I started my PFPS study at the beginning of the summer.

I may talk to my doctor and see if I can see a specialist. I know there is something up with my hamstring right along the knee joint but I had hoped strengthening it would alleviate any issues, but in fact I think somehow it is making it worse.

Still, noticing gains in other areas so that's good :thumbsup:

[Darkane]

Originally posted by msommers


That'd be the slowest workout ever haha.

I tried a different stance this morning squating, pointing my feet outwards a little further. Got a lot more quad and hip flexer activation than before but the knee problem is still evident. Maybe I injured it one week and I keep squating every couple days, not allowing it to heal. I don't know. It's made me lose some confidence in increasing my squat weight and I've started to deload slightly.

I'll squat the same as if I have no weight on the bar and doing the exercise feels fine. It's near the end of the workout and when I'm back at my desk I really start to notice it. And I can clearly feel how swollen the joint is. It isn't pleasant and probably more painful now than when I started my PFPS study at the beginning of the summer.

I may talk to my doctor and see if I can see a specialist. I know there is something up with my hamstring right along the knee joint but I had hoped strengthening it would alleviate any issues, but in fact I think somehow it is making it worse.

Still, noticing gains in other areas so that's good :thumbsup:

Yes. Your hamstrings are probably tight as hell causing anterior pelvic tilt.

Tight hips will also contribute to that.

About your foam roller "issue" lol.. Yes the harder the roller the better!

It SHOULD hurt, that means yes - Muscles are tight.

When you feel really diesel try rolling with some 4" PVC pipe. That'll get those muscles loose let me tell ya!

[brucebanner]

Alright guys, I'm finally back in a position where I can get myself to the gym on a regular basis. I'll be back around town for work so no need for me to make any more excuses. I have been keeping tabs on this thread and 5x5 program and feel as though I can keep with it.

Now for totally new guys to the program and lifting (I used to lift a lift a little bit in HS, 8~ years ago. So I consider myself new). They recommend starting with just the Olympic bar @ 45lbs. Now I feel as though I should start with more weight as 45lbs doesn't seem like much, but I also want to get form nailed down so I don't hurt myself. So I guess I'm looking to you guys for some help.

What do you guys think? Anyone in Red Deer do this and want to show me the ropes?

Just for reference I'm roughly 6'5 240lbs give or take an inch and couple pounds.

[Modelexis]

Regarding joint stretching and mobility.

It's quite cold out as ya'll know, and I was wondering if anyone has ever utilized the sauna in the gym to warm up the joins before heading in to the gym to stretch etc?

When I get to the gym with cold joints I usually bike on an easy setting to warm up the joints but they still feel 'cold' to me.

I was thinking a guy could maybe sit around in the sauna for a couple minutes before the workout just to loosen everything up.

[Modelexis]

Answered my own question, it looks a bit odd, but who gives a shit.

I busted into the sauna at our gym, it's a dry sauna, which is fine with me.

crazy amounts of heat, heats up your frozen gym clothes from the car, warms your shoes, generally warms your entire body. I did some stretching in the heat and my knees got nice and warmed up before I headed for the gym.

and I went for the foam roller again after my squats, even though it was painful I layed on it and rolled inch by inch and it really does wonders.

who knew something that hurts so much could relieve so much pain.

[Modelexis]

Originally posted by bruceod
Alright guys, I'm finally back in a position where I can get myself to the gym on a regular basis. I'll be back around town for work so no need for me to make any more excuses. I have been keeping tabs on this thread and 5x5 program and feel as though I can keep with it.

Now for totally new guys to the program and lifting (I used to lift a lift a little bit in HS, 8~ years ago. So I consider myself new). They recommend starting with just the Olympic bar @ 45lbs. Now I feel as though I should start with more weight as 45lbs doesn't seem like much, but I also want to get form nailed down so I don't hurt myself. So I guess I'm looking to you guys for some help.

What do you guys think? Anyone in Red Deer do this and want to show me the ropes?

Just for reference I'm roughly 6'5 240lbs give or take an inch and couple pounds.

quoted from the 5x5 website:

I'm an experienced lifter. I know how to perform Squats and the other exercises. Can I start with weight on the bar?
I'll assume your have good technique on all exercises and base strength. 2 solutions:

* Start with 30% less weight than your 5 rep max. If you don't know your 5 rep max: do workout A and work up to 1 heavy set of 5 reps on all exercises. Same approach 2 days later with workout B. Start the next week with 30% less weight and build from there. So if you can handle 150lbs/70kg for 5 rep max, do 100lbs/50kg for 5x5 the next workout, then build from there, adding 5lbs/2.5kg each workout. First 1-2 weeks will be easy, in week 3 you'll hit 150lbs/70kg for 5x5, then 166lbs/80kg for 5x5 by the end of your 1st month.
* Use bigger increments. Start with the empty bar and add 10lbs/5kg each workout on Squats & Deadlifts. You can add 10lbs/5kg per workout on the Bench Press too, but stick with 5lbs/2.5kg increases on the Overhead Press. When it gets hard to add weight each workout, switch back to smaller increments of 5lbs/2.5kg per workout.

Remember: better is to start too low than too high. Let it be easy for the first 2-3 weeks, you're adding 66lbs/30kg per month anyway. The lighter weights allow you to focus on technique & speed. Do your exercises correctly and lift as fast as you can on the way up.