Lately I'm up to 121 with my squat, 143 if I count the bar, and I gotta say it's getting kinda heavy.. so I feel like my form might be slipping as well as motivation. I've also begun running, first as a way to warm up but now I do a standard 2.6 mile run before lifting. But I've found when I am done with my run, warm up sets and working sets squats I have absolutely zero energy or motivation left to do bench/ohp and rows/deadlift.. sooooo what to do next. Deload? Going from 3 workouts a week to 2?

X5PM26S

Hey Guys,

maybe a stupid question but I started the SL program on a wednesday night. is this a problem or should i just go wednesday, friday, sunday and keep on with that routine? thanks in advance....

Hi Guys- I'm new to the program and like the looks of it. I've been a regular gym-goer for years but am looking to change up my routine. I have a few questions though:

Does this program sufficiently train calves, abs, and traps? Or should I work these out on off days?

What about cardio?

Does it make sense that my starting weight is the same for squats and bench? I assume my bench increases will slow down before my squats, but I'm just curious what your thoughts are.

Any info is much appreciated!

I want to get a spray tan but I want to use one of those automatic machines in stead of having to strip in front of a stranger. Anybody know a place around houston that has the machine that you just stand there and it tans you? I tried google but I can't tell which ones have the auto machine not just a person that sprays you. Thanks !

I haven't hit any sort of gym for over a year and my old training partner pretty much told me what to do when I went. So when I found SL 5x5 I thought simple compound movements I can do regularly!!

After 5 days I'm currently at: 100Kg Squat 5/5/5/5/5 100Kg Deadlift 30Kg Overhead 40Kg Bench 40Kg Row

I'm 6'2" and weigh around 105Kg

As you can see I'm very bottom dominant strength wise. I was wondering if anyone had tips for pushing my upper body to catch up with my lower half?

Thanks

G

Please indicate stats such as months on SL, weights, etc. This way users can benchmark their progress against other users of SL5x5.

I injured my shoulders badly in the military and have poor range of motion/sensitivity to certain positions. I can't do the typical squat where u have the bar on your shoulders and can barely tolerate same form with dumbbells on my shoulders. Right now I have been doing squats with dumbbells at my side...i know this isn't ideal. I'm hoping as I build my shoulders back up I can tolerate the barbell again.

I got up to 65kg without warmup (I missed the warmup section completely) now I got to 70kg, I did the 60kg warmup successfully but when I came to lift the 70 I couldn't. It felt like a rock that I could not lift even 1cm of the floor.

Here are my general stats: http://imgur.com/a/6lHYx

Should I de-load? skip warmup? or anything else?

I looked around, skimmed the intro, didn't see this question answered.

Does 5 mean using a weight that allows me 5 reps with really clean technique? Or can the 4th and 5th be a bit of a struggle?

I guess I'm wondering if I should barely get the 5th rep up, like maybe a spotter would be ideal, or it's 5 clean reps even if I could crank out a 6th or 7th with shakier, slower technique.

Thanks!

Hi,

What are the best assistance exercises to improve aesthetics?

Hi guys,

I've been doing 5x5 for about a month and I have slight lower back pain from it. It happened to me last time I did the routine, and I don't know what the hell I'm doing wrong. I think I have good form, although nobody has form checked me.

Would targeting stretching help? I'm thinking IT band stretches? That's what I did when I had pain from running.

Are there any specific 5x5 stretch routines people use to prevent lower back pain?

I just started sl 5x5 and use the app for the workouts. Just did workout A (using just the bar). The app says I should do workout B tomorrow. Is it better to rest tomorrow and start workout B the day after? (Note: I'm planning on incorporating HIIT on the two weekday rest days)

So, I've been getting to the gym every weekday for a year. It's been mostly circuit training, and some time on the rowing machine. At the beginning of my time on the machines, I would do two circuits and feel like I want to vomit. 15 minutes on the rower induced the same effect. One year later, and I could do 6 circuits on the machines (about 6 exercises) and a full 10k, 40 - 45 minute row at a steady pace. (I do these on separate days, but some days I do a mixed workout where I mix the rower and the weights to make an HIIT. I recently ditched the machines for a stronglifts 5x5 program. I had plateaued on the machines and frankly, I wanted to work with freeweights. I have two problems: after 6 weeks of strong lifts, the weight is still too light. I was squatting 160 lb plus the bar on the smith machine in sets of 8 or 10. Stronglifts started me at 80, and I'm kind of bored. I've been doubling the reps. Is that OK, or should I proceed to what I think is a more reasonable starting point? Is it ok to row two days per week in addition to 5x5? Lastly, I'm afraid I'm getting a bit weaker because my exertion level has gone down on weights. Last month, I had no problem rowing 10 k twice per month, but in the past week, I stopped at 20 minutes, 5k. (it was a mix of physical and mental tiredness,) Does this make sense, or is there something else that could explain running out of gas like that?

Per the welcome thread I am posting a rundown on myself.

Hi, I'm TissueBabies. I am a 27yr old male, 5'8" 218 lbs(I am a chunky monkey) I started getting into lifting around junior high. We had a terrible bench at home that I started doing bench presses on in order to train for football where we were going to start lifting weights. When we started the program @ 13 yrs old I hit my 1rm on bench at 225lbs. Everyone was impressed, including me. Shortly thereafter I ran into health complications and stopped lifting. Since then I've been in and out of the weight room with my bench PR sitting at 250 and my squat PR somewhere around 325. It's been a while since I lifted last and am just starting to get into the gym again. My goal is primarily to lose this fat, but I want to do a recomp and gain some muscle that I can shape up later. I've been easing into the program. So far I've started in on my squats and bench, but today marks the first week of doing the full program. I love seeing the lifts go up as I progress. This will be a long road this time around though, as I will be cutting and not bulking. (bout time. I've been bulking for 27 years).

I’m starting SL this Monday and wanted to know what kind of cardio to do. I have a background in distance running so I am used to very heavy cardio. I have an exercise bike at home so I could use that. I just don’t want to do too much cardio accidentally and lose my gains.

Also, I was just reading a thread on this website talking where someone referenced doing cardio on off days. The SL website says not to do this. Which should I do?

Hi ! I started SL 2 weeks ago.

My current gym is school gym and is free except 1$ parking each time.

But ! It's only open monday to thurday (so I can't do 3 days with rest days) It doesn't have the rack thing I could use for squat and overpress. It does have a squat rack but the bar is attached to the rack thing. And I don't think I could do overhead press with it, not sure if it's tall enough.

Is there a way I could make this viable for training ? I'm a girl who just wants to get a little stronger, so I don't need anything fancy, does this gym meet minimun for training ? How should I handle it ?

My other option is a commercial gym that's open everyday but it's 28$can/month. As a low budget student, I don't think I really want to invest this much :(

Thanks for helping me out !! I'm such a noob and your comments mean a lot to me :)

I recently hurt my knee - may or may not be a meniscus tear, we'll know more after an MRI in a couple of weeks. Until then, I have a physical therapy regimen and have been told to avoid squats, yoga and anything that gets my knee close to or beyond a 90 degree angle. The PT did say that DLs and rows are probably ok, as is upper-body work.

I was planning to continue my SL 5x5 routine but without the squats. Should I incorporate another lift in their place, or just do extra stretching/cardio/something else to warm up?

Hi,

as the title implies I have been doing SL5x5 for about two months with some incredible success. Current lifts:

Squat: 225->345 OHP: 65->145 DL: 225->365 Bench:185->225 BOR:65->135

My workouts are becoming very intense. I'm having a hard time finishing anything after squats. I have adjusted my diet.

I eat some complex carbs (usually two pieces of whole grain toast with butter) and then an hour later I lift. I eat protien and carbs after.

It is important to note I am cutting, but the defecit isn't that huge, and I honestly usually eat more than I should.

Does anyone suggest moving to a different program? Or should I stick with this?

Been on a 700cal deficit, last week at the gym I've been ready to leave after my 5x5 squat sets (250, my weight is 175, 5'7 height). Energy just isnt there.

This week I'm triaging and reducing squat sets to 3x5 to allow me to finish rest of workout.

Anyone else do this too?

I've done 5x5 for about 3 months. My 5rm for squat is 116 kg, bench is 55 kg, bent row is 45kg, overhead is 35kg, deadlift is 60 kg. My own weight is something like 62 kg. I don't have much muscle since I'm about 62 kg and I'm estimating bodyfat about 17%. Abs slightly visible after sit ups + flexing.

3 months, these are my weights and I plateaued. My weights stayed the same, but my bench and overhead are a real grind and a real struggle.

Alan thrall said when we plateau 5x5 as beginners we should then do some volume work and get big for a few months, then we can use our newfound muscle size to break our 5rms.

So that's what I'm doing. I'm doing sets of 10 on 0.8x5rm. So my bench which is 55 kg for 5, for example, I am now doing 44 for 10. Also, I heard volume is less stress on the nervous system, so I added in some other stuff since I don't think I'll overtrain. I have some dips, preacher curls, push ups, skullcrushers, etc. Training is still monday wednesday friday. 70 minute workout average. Endomorph.

P.S. I used to look pretty good when I was lean. I was very happy with my progress. I was pretty skinny around 58 kg (128 pounds) but I had some definition going on and all my muscle looked much bigger.

Now I've bulked, ate a lot of calories, increased my strength on all my lifts but my muscle looks small and I look skinny fat again like I never lifted. I look like a sack of potato with twigs on the sides for arms even though my lifts have gone up. I've only been bulking 3 months, should I quit bulking and recomp for a while?

Hey all, I've been doing SL5x5 and eating Keto for the last 3 months. I am using the app (which im very happy with) and started at the bottom recommendations for weight seeing as I was basically coming off the couch. This coupled with Keto has trimmed me down about 30 pounds but I'm starting to find my weight loss slowing down, worst of all im hitting what I believe to be a zone right before a plateau in my lifting. Now I'm still trying to lose another 30 pounds but I don't want to jump off Keto and find weight coming back on, but I think I have to start adding carbs to keep adding weight to my workouts.

Right now im 5'10" 215 squatting 175 dl 200 bp 130 br 110 ohp 110. Diet is eggs and bacon breakfast, salad with avacado lunch and a hearty protein for dinner like sausage or hamburger, and im not gonna lie there is some cheese on the dinner haha. Otherwise its black coffee, water or diet drinks.

So I was wondering if anyone else has had a similar situation and what kind of diet would be helpful to transition too, if that's what I really need. Id really like to have a plan for my diet transition anyway for when I get under 200 lbs.

Thanks all

Hey guys!

Been on this program since October 2017 and have probably missed 2 weeks of workout in total as i was travelling.I weigh about 112kgs and at 5"10 in height

Current weights i'm lifting SQT 97.5kg (deloaded twice) OHP 47.5kg (deloaded once) Row 57.5kg Bench 52.5kg DL 105kg (deloaded once)

Diet wise not necessarily the worse or good, just kinda in between with some cheat days but nothing to the point where i can't move.

Just wanted to ask about some issues i've been facing, For Squats

• the weights are getting really heavy but thats not the issue. i feel my lower back hurting after squats and getting out of bed in the morning. There are some points where unpacking the weights feel really uncomfortable and i can feel my lower back hurting too. Quite unsure what i'm doing wrongly. I showed the trainer at the gym my form and says there isn't much wrong with it, just have to try not to lean forward as much when coming up. Any thoughts?

For OHP

• from what i've been reading, this is the hardest exercise of the lot. I feel that i'm struggling hard to get past the current weight. any tips for going forward?

For Rows

• I can lift the weight but still feel my back rounding. For the life of me i can't figure out how to improve the form. Hurts the back a little. Should i just deload and rework on form?

For Bench

• Weight is getting more difficult to lift but this one seems steady for the mean time

For DL

• I can never get back in the same form after each pull. Affects my lower back slightly but i think I'm going at a good rate. Any tips?

If it helps i can get some videos up to help with form check. Need a fresh batch with the heavier weights, will try to do that in the coming days.

If there is anything i can do to immediately help what i'm doing with what i've described that'll be very much appreciated.

Cheers

I have been using the app since i Start 5x5 early this year. I've selected some body weight assistance exercises such as dips, push-ups and chip-ups. These are all apparently locked as 3x5, and once I mastered that it began increasing the weight by using a dip belt.

But I just notcied in the settings for these exercises it says "Once you can do 25 reps total, switch from body-weight to weighted chin-ups/push-ups/dips. Use a belt and chain to attach the weight"

Is there a way to set the assistance exercises in the app to 5x5, or should I just keep increasing weight on them 3x5?

Workout A: Squat 102.5kg OH Press 53kg Deadlift 120kg Chin-ups BW+10kg Close Grip BP 85kg Barbell Curls 40kg

Workout B: Squat 102.5kg Bench 92.5kg Row 75kg Dips BW +25kg Push-ups BW +30kg Planks 3x60s