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  1. #1
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    Default 5 x 5 Strong Lift

    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
    Last edited by bigbadboss101; 10-26-2012 at 03:57 PM.

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    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.

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    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.
    Quote Originally Posted by max_boost View Post
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    In Beyond We Trust

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    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?
    heloc that shit

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    Hey masta lint, your stuff is collecting dust.
    Quote Originally Posted by max_boost View Post
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    In Beyond We Trust

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    Default Yes

    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.

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    Default Re: Yes

    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?
    Quote Originally Posted by max_boost View Post
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    In Beyond We Trust

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    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

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    Originally posted by max_boost
    Hey masta lint, your stuff is collecting dust.
    yeah, yeah, yeah
    heloc that shit

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    Default Re: Re: Yes

    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.

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    I'm really looking forward to starting 5x5 once this knee pain study is finished up with.
    Follow me on Instagram and Facebook!

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    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)?

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    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.

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    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.
    Follow me on Instagram and Facebook!

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    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.

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    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.

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    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.
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    hey guys i also started following SL5x5...
    the problem is i suffer from DOMS
    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?
    wh...?

  19. #19
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    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?
    heloc that shit

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    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

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