The Strong Lifts 5 by 5 Thread

I'm down from 26 stone to under 18st so I have a fair amount of flubber :p

I feel now that I have lost the first main bulk of the weight I can concentrate on getting a bit stronger and finding a regime that can compliment my cardio for another 3 stone then maintaining/working on with what I end up with.

Or is it still a case of waiting till I drop another say 2 stone and start SL then?
 
Maxeh said:
I'm down from 26 stone to under 18st so I have a fair amount of flubber :p

I feel now that I have lost the first main bulk of the weight I can concentrate on getting a bit stronger and finding a regime that can compliment my cardio for another 3 stone then maintaining/working on with what I end up with.

Or is it still a case of waiting till I drop another say 2 stone and start SL then?
Click to expand...

Start doing 5x5 just now, you'll lose more weight and grow some muscle. Keep up the all important CV though. Great progress :)
 
rrrrrrrrrr yeeeeeeeeeee

170x5x5 squats (comfy)
220x5 HARD

The dead's - the 5th rep was locked out hip wise but my left side due to grip felt low... my partner said he would count it as locked out and he didn't notice i was any lower...

After putting the weight down i looked and all the skin on my palms was torn of due to the nerl on the bar... hands feel like sand paper! LOL!
My calus's where fine as with SM training they have become fairly solid..

Feeling very good today i have reached the target on 04 may that i wanted to achieve by 31st may at the latest! - Bring on the 1RPM then some last min shaping for holiday on June 1st :)
 
icecold said:
You shouldn't feel anything in your lower back. In fact your entire back shouldn't be moving at all, so there should be zero opportunity for anything to go wrong.

Fortunately, it has absolutely nothing to do with your height, so it's completely fixable.

What's most likely happening is that you're lifting with a bent back, and possibly jerking the weight around with your legs rather than letting your lats + assisting muscles do all the work. Extremely common mistake.

Get a video up.
Click to expand...

Got my form sorted out with the BOR with the help of this video, I think it's helped a lot :)


What do you think?

Slipperz
 
JackCarver said:
rrrrrrrrrr yeeeeeeeeeee

170x5x5 squats (comfy)
220x5 HARD

The dead's - the 5th rep was locked out hip wise but my left side due to grip felt low... my partner said he would count it as locked out and he didn't notice i was any lower...

After putting the weight down i looked and all the skin on my palms was torn of due to the nerl on the bar... hands feel like sand paper! LOL!
My calus's where fine as with SM training they have become fairly solid..

Feeling very good today i have reached the target on 04 may that i wanted to achieve by 31st may at the latest! - Bring on the 1RPM then some last min shaping for holiday on June 1st :)
Click to expand...

Some great squats there mate, I'll be a long time reaching those targets!!

Squats at 70 x 5 at the moment

Slipperz.
 
Cheers bud - just keep on going i remember hitting 100KG for the 1st time.. 6 years ago almost done back flips... now i dont even do 100kg i was saying last night its crazy how your body adapts over time....

I used to dead lift like this

60x10
100x10
140x10
180x8
200x5
220x1
240x1

I used to build it up slow to warm up etc etc.... now i just do this

120x5
170x5
220x5

Feel stronger and better for it... its crazy how we adapt to new programs etc... ive never felt so strong! My deadlift 1RPM will get smashed next week unsure on my squat - my bench will not i think that's pretty stagnant and has always been my weak point... Love deads though :)
 
icecold said:
That's actually pretty good.

If you're unsure on technique for other exercises, check out the form discussion thread.
Click to expand...

So do you squeeze to your waist as in your form discussion for BOR or to the bottom of your chest /ribcage as in the one I linked? Maybe it's a personal thing to whatever gives you the best squeeze at the top?

I see different angles for your back as well, some more to parallel for instance, although this gave me the more lower back pain, when today I was more upright ( I dont mean proper upright I mean about 45degs ish) the pain was non-existent :)

Slipperz :)
 
Last edited:
As long as it's below your rib cage you'll be fine. Back angle needs to be steeper than 45 degrees, but you need to make sure that you aren't bending your back when you lower.
 
Not a great session roday - felt tired and dehydrated (curse you red wine!)

Squats 117.5kg 5x5 (knee wobble becoming an issue on the last set)
OHP 60kg 5, 3, 4, 3, 2 - lame, was hoping to get it today but that's a 3rd failure so deload time
DL 155kg x 3 - if I'm honest I probably could have got another but deadlifting after squats is starting to take it's toll so staying at the weight for the time being is fine with me
 
This thread has gone a bit quiet so.......

Good progress for me so far

Started on

DL 40
BP 40
Ohp 40
Squat 40
BOR 40

Now

DL 1OO 5X5
BP 90 5X5
Squat 90 5X5
OHP 60 5X5
BOR 60 5X5

Very happy with progress in 7 weeks.. was offshore last 2 weeks and only smith for bp and squat which wasn't very good!!
 
Great progression - I expect you'll have much more progression on squats and deads with your bench and OHP hitting those figures too!

I've been taking a couple of weeks off the gym due to holidays and work, started going back this week but just doing some full body work to get back into it - will start 5x5 again at some point though.
 
Started this end of March, so about 9 weeks in now. Made great progress on low bar squats & rows. Bench has gone no where, nor OHP :(. Not sure on deads as I'm so fried from squats I have 0 leg drive left for them, but I reckon if I went for a 1RM now I've maybe added 10kg to it.

Gonna change to push press for a while I think, one more month of SL then I fancy going back to a more body-building oriented routine, I miss the pump :p.
 
Volcs said:
Not a great session roday - felt tired and dehydrated (curse you red wine!)

Squats 117.5kg 5x5 (knee wobble becoming an issue on the last set)
OHP 60kg 5, 3, 4, 3, 2 - lame, was hoping to get it today but that's a 3rd failure so deload time
DL 155kg x 3 - if I'm honest I probably could have got another but deadlifting after squats is starting to take it's toll so staying at the weight for the time being is fine with me
Click to expand...

I've just started alternating Deadlifts and Squats on Workout B day, just so some days I can see what I can actually get my Deadlift up to instead of being fried from squats. Now just get fried from Deadlifts, ready to do squats :p
 
Last session was
Bench 112.5 5x5
Squat 127.5 5x5
Bor 85 5x5

Workout b

Ohp 65 5x5
Deads 160 1x5

Struggling to improve deads/squats on workout b x2 week as find after doing one or the other I'm tired lol.

Currently on week 8 I think, lost my app data :-/
Definitely enjoying the workout although now I'm struggling with recovery, need to up my food intake!
 
I've not been at the gym for about 5 weeks - took me about 2 weeks to get over a really bad cold/cough etc - then with the nice weather recently been out on my bike more.

Will get back to it at some point!
 
Well I've finally started this now after a few setbacks including appendicitis!

At the moment I'm on:

Bench: 55kg
Squat: 47.5kg
BBR: 35kg
DL: 60kg
OHP: 32.5kg

I think I started a bit light on the squats but I want to get my technique sorted first.

The issue I can foresee is my OHP, I can see myself hitting a wall fairly soon on that one.

Everything else feels fine though and I've got approx 8 weeks until I go on holiday so I will see how my far my progress takes me.

Also, I'm currently doing 5x5 with my DLs as I've not really done them before, is this OK to continue with?
 
I'd stick to 1x5 on the Deadlifts as you want to get form right and until then, doing 5x5 with bad form could bite you in the ass. That and when the weight gets higher, you'll be glad you only have to do 5 rep! :D
 
You must log in or register to reply here.
Back
Top Bottom