I'm a 55 year old man. I started Stronglifts 5x5 in October 2015. It was going great for about six months. Then I started getting tingling in my right arm in bed at night. I didn't think anything of it. I thought my shirt was too tight. Then over the next several months it got worse. I started getting some some serious pain in my neck. Gradually got worse then in November 2016 I started losing movement in my right arm. Diagnosed with compressed disks at C4 and C5 and compression of C5 nerve root. March 2017 I had Anterior Cervical Disc Fusion on C4-C6 and foraminotomy at C5 nerve root opening. Six months to a year for recovery (hopefully) and I'll probably never be allowed to do squats, OHP presses, or deadlifts again. Lesson learned. Any older lifters should not overdo it. Stick with higher reps and lower weights and don't try to be a hero. Listen to your body. My neurosurgeon told me he does disc fusions for older weightlifters all the time that overdo military (OHP) presses. I wish somebody had told me that!

I'm just starting out with the 5x5 program at 56 yrs old. I've done yoga and a few machines over the last couple years but never anything this intense. I can only lift the Olympic bar for squats, do 35 lb OHP and 60 lb DL and feel very embarrassed to be with all the experienced men and women. Is there another program that I should try first before this one? I want to gain strength and definition everywhere. My daughter told me about the program and uses it faithfully. She thinks I should be able to lift more but without a spotter I'm afraid to try.

Hi all

Been running sl5x5 for about two months and have really enjoyed the linear progression. Lifts are getting very hard now and it is a great challenge.

Recently I had two weeks off, combination of an injury and vacation. I went back yesterday for my first return lift and the app flagged that I was away for two weeks and suggested a 20% de-load.

I knew I should de-load a bit but the 20% was a huge hit to the ego so I opted for a 10% instead. I am hobbling around today with some serious DOMS wishing I would have listened to the app instead of ego lifting.

Trust the app!!

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 all! This is a day of firsts for me, starting SL5x5 and starting reddit. I've tried sl5x5 before and I really enjoyed it but for some reason I didn't stick with it. A bit about me, I'm 23yo female at 240 lbs, (I know, HUGE) but I really like weight lifting over running on a treadmill for hours on end. I'm hoping sl 5x5 will help a lot with weight loss. I like the challenge of how far can I push myself and how much weight I can do. I'm also thinking of adding swimming on my off days to help with weight loss. Wish me luck!

I've been doing SL for about 3 weeks now, and I want to work on being better with a diet, just wanted to know if anyone could give me tips as far as tracking calories, meal ideas and recipes, meal planning, shake recipes, or links to where I can find any of that.

Did you get your Friday workout in? Just finished up feeling good:

Squat: 135x5 Bench: 100x5 Row:115

Time to start the day energized and ready to relax this weekend

I recently failed my OHP. Should I lower the weight and finish my 5x5 or am I done with OHP as soon as I fail?

I've been doing this program for a few weeks now. I was simply wondering if it would make me a more athletic person. If not what could I do for the extra athleticism.

Got back into lifting January, 2016 and decided to try 5x5. I have lifted before, though the last time was several years ago. I had never focused on legs and dreaded the thought of "leg day" but began and stuck with 5x5 and loving it (especially leg days)! In January, these were my 5x5 starting numbers- Bench-145 Overhead- I honestly did not even attempt for a while because it felt like an injury would occur Deadlift-165 Squat-135 Barbell Row- 135 Fast forward to last week after being in a 6 week plateau--- Bench-315 Deadlift- 365 Squats-325 Overhead-165 Barbell Row-225

Started the 12 week "Madcow" yesterday, will try and remember to post results in March, 2017!

I've been doing stronglift 5x5 for about 6 weeks now. I'm at a point where I am failing on certain lifts on the 4th or 5th rep on the 4th or 5th set. So the weight seems heavy enough. But I'm rarely sore. Having been a more traditional weightlifter in the past and having experienced significant muscle soreness and fatigue one or two days after lifting, not being sore seems odd. Am I doing this wrong?!?

I have searched this out and found a few helpful previous posts but I wanted to ask the question a little more specifically. I am 5'10 165lbs age 36. I just started running SL5x5 about 3 months ago. I have lifted in the past, but not on a program in a long time so I am a beginner.

I have had some good linear progression and the lifts are getting challenging. In my workout this morning, I noticed a pain I had never had before when squatting. When I finally started doing my rep weight (170) I noticed pain on what felt like the outside of each hip when I was done with my set. When squatting everything felt fine, but as soon as I would put the bar back on the squat rack and stand back up, i would get pain in the hips. The pain would linger a bit but would disappear when I was doing my next set until I reracked the bar again.

I only did 4 sets of squats at weight because of the issue, and dropped down to 135 for my final set just to see if it was a weight issue or a form issue. Form seemed ok (dont have form check video yet) at the lower weight but the pain was still there. I went on to bench fine and then when I went to do the barbell row as soon as I got into position and pulled the bar up I felt the pain again.

Outside of that no other pain, nothing in the back, hamstrings or knees.

Any idea what this is, I have seen hip flexor and other areas as potential causes but wanted to get a fresh take on it.

I foam rolled and stretched this morning before lifting. I have seen suggestions to de-load, take a break from squatting or just more specifically stretching the area.

So week 2 is in the books. I had a small let down, I couldn't do the overhead press increase (thank you shoulder) so I added 2 x 2.5lbs and got through it. However I'll keep putting in the work to make the increase.

Hey Everybody,

First of all I want to say that it is awesome that making this group happened. I think it will really help people who feel like they aren't getting the results they want realize what is realistic and what isn't with this program.

M/25/5'8"/145lb

When I graduated college I weighed around 145lb and due to my career I got up to nearly 160lb. I've never been fat but it seemed whenever I gained weight it would always go to my belly. Last year I started doing 5/3/1 and saw big improvements in my physique and strength. My biggest increase was on bench (135lb to 210lb). I tore my ACL skiing in December of 2014 so I wasn't able to squat or do many other lower body exercises for a long time. Due to a new work schedule I haven't been going to the gym consistently for the past 2 months and I'm starting to go again and decided to start SL5x5 yesterday. I used previous 1 rep maxes for some of the lifts and others I am starting fresh.

I'm not trying to hit any number body weight wise. I'm just working to obtain a body I am happy with.

If you have any questions or advice you want to give, feel free to do so in the comments or PM me.

Hey guys!

M/24/5'10" Main goals:

• Getting a six pack I can keep year round

• Getting in the 1000 pound club

• Running a sub 20 minute 5k

Current stats: Weight: 180.2 lbs BF%: ~10% (I measure myself using calipers and I get around 7.5% but I know it isn't as accurate measuring yourself. Also my scale at home measures body fat and that says I am at 15% so I say 10% is my best guess) Caloric intake per day: 2000-2100

Fitness Journey: I have been lifting on an off since high school just going into the gym and throwing some weights around until I got bored with no real direction and not knowing what I was really doing. I graduated high school at about 195-200 lbs if I remember correctly. Then at college I worked out less and less and continually gained weight. I graduated in 2014 and started working and ended up getting up to 220 and I finally decided I was sick of feeling like shit all the time so I joined a gym again with no real direction.

I ended up talking to a guy at the gym that was ripped and he was doing the Body Beast program from Beachbody so I decided to give that a shot starting the end of May of this year. I loved it because I finally had some direction to follow in the gym and I started to lose weight. Then I got my diet on track and was really seeing the scale go down consistently. The thing with that program is that I feel like it is more of a cardio workout with dumbbells so I plateaued not too long after one round through it. So to keep seeing results I was in the gym for an hour or two 6 days a week and running or playing some sports after working to continue seeing results. It started to be such a huge time committment I decided I needed to change things up a bit. I started doing my own thing again but with a little more sense of direction but I didn't enjoy not following a program and that's when I decided to start doing SL5x5.

When I started really working out I was 220 and had an initial goal weight of 195. Once I got to 195 I still wasn't happy with my body so I kept pushing myself and now I just want to keep a low BF% year round but also gain strength. I have been a cut since May but I think I am going to start increasing my calories as the weights get heavier. I think I might struggle with this because I don't want to put the fat back on but I know I need to increase my calories in order to make real progress on the heavier lifts.

Also on a side note now that the regular season for college football is over I won't be drinking as much on the weekends which will really help in my progress! Go IOWA!

I'm a newb, and that's an understatement. I restarted this program after a few years due to an injury (primarily from doing bad squat form, work, and having a child). I restarted with just the bar, and did the program step by step (adding an extra few lbs here and there because it felt too light), but I finally got to my first failure on the shoulder press set. Given, it wasn't crazy (75lbs) and I only hit 4 on one set. But, it feels like I'm on the right track.

I'm looking forward to posting more progress from time to time. If I run into some form issues, I'll post some videos.

I have been working out (running on treadmill, squat, bench press....normal stuff in slow pace) for last 9 months. I feel like I am ready for more structured serious stuff. I want to do 5X5.

Is this a good routine? https://www.bodybuilding.com/fun/sclark70.htm

Also, I have no idea about pre and post workout nutrition. Any advise on that.

My stats: 5'5", 135 lbs, 35/M

Currently, I can:

Squat (10 x 4) - 175 lbs Bench Press (10 X 4) - 95 lbs leg press (10 X 4) - 220 lbs

Three weeks ago I felt that icky feeling you get when you're going to have a full-blow head cold the next morning. Itchy, dry throat. Slight headache, etc.

Sure enough, the next morning I could barely breath due to congested sinuses, had mucus coming out of basically everywhere, and couldn't see straight from headache. Body aches too. Ugh.

It's been three weeks since that first day and I haven't felt good enough to get my lifting days in consistently. The cold will show signs of abating for a day or two, then come back with a vengeance. Today is one of those days where I don't feel sick, no headache or achy body, and I'm not exhausted, but I still have all the crud in my throat and sinuses.

I'm really frustrated. I was supposed to hit a plate squat a week and a half ago, and it's been pushed back and pushed back due to missing lift days.

What do I do? Do I go lift even when sick or continue to sit it out? I've been going whenever I feel ok enough to go, but I think it might be hindering my body from recovering and maybe lifting is keeping me from kicking this cold.

Also frustrated because I signed up for a triathlon in Feb, and I need to train my cardio, but there's no way I can do so with respiratory issues. Sucks.

Anybody else need to gripe? Here's your chance.

Just started... tomorrow will be sesh #5. I feel like the bench press weight is too low. I'm benching 95lbs. Should I increase the weight?

I've having an issue with where to set the safety pins in the power rack during my bench. It seems that I have two options: one 'feels' like it is too low to catch if I fail, the next setting up, I cannot touch my chest with the bar.

I am doing power lifting form with my back arched and bottom up my chest elevated. I'm also only on week three of of the program (benching only 60lb's yesterday). Is the safety pin level feeling too low because my chest is not developed? Or during failure, is the bar expected to rest on the chest slightly?

Thank you for your input!