Kemik tries StrongLifts - with targets

Kemik

Kemik

Kemik

Soldato
Joined
7 Nov 2005
Posts
4,958
Location
Widnes
Hi guys,

Right, I've decided to put my backside in gear and commit to a strength training routine. I wanted something simple but well rounded to make it easier to commit to. Having tried it for two weeks, StrongLifts seems to be the answer.

Current stats
Weight: approx 65kg (TBC)
Age: 25
Body type: Slim, 5ft 10
No idea on PB's but I think the most I've ever squatted is about 60kg and that was near the end of my Tough Mudder training last year, so you can imagine me as your average skinny bloke.

Goals (5x5) - by Xmas (17 weeks)
Starting 1st September (my birthday next week with family down), gym 2-3 times a week minimum.
Squat: 100kg
Bench: 60kg
Row: 70kg
Overhead press: 55kg
Deadlift: 110kg

What do you guys think of those goals? Achievable? I was going to do two sets of goals but don't think that'll push me as much. My weakness will be an imbalance in my knees...

The goals allow for 2 weeks off, hitting the recommended SL weight increases 75% of the time. I have a feeling the bulk of that will be in the first 10 weeks. So if I went 3 times a week for the full period it gives me more room. It would be niave to think I will do that though.

Cheers
 
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Good work!

The only thing that will be hard to hit is the strict overhead press, because it is hard. :)

If you have "imbalances in your knees," you should have a look at icecold's mobility thread.

Also, start a log, post videos of what you're doing (if you think you'd like some help).

:)
 
In my opinion, Bench and Row are the wrong way round, and the OHP is completely out of relation.

Keeping the deads the same, I'd expect it to be more like:

Squat: 90kg
Bench: 70kg
Row: 60kg
Overhead press: 45kg
Deadlift: 110kg
 
Thanks for the comments so far guys.

mrthingyx said:
If you have "imbalances in your knees," you should have a look at icecold's mobility thread.

Also, start a log, post videos of what you're doing (if you think you'd like some help).
Click to expand...

Will do! I'm using the app so it should be easier to track but will post a weekly update in the training log section (only just noticed that) as a reply to this thread.

The knees are caused by the way I put my weight into my hips according to my physio. I've got exercises to do to try to equalise it but will incorporate some of the mobility exercises too as a warm up rather than empty bars.

uv said:
In my opinion, Bench and Row are the wrong way round, and the OHP is completely out of relation.

Keeping the deads the same, I'd expect it to be more like:

Squat: 90kg
Bench: 70kg
Row: 60kg
Overhead press: 45kg
Deadlift: 110kg
Click to expand...

The weights are just based off the SL starting weights, added up with allowance for not hitting the target all sessions, but I do agree that I think the row will be harder than the bench to hit. I really need to watch my form on the row. I find dumbell rows much better form than barbell.

I will revise the targets based on feedback in a few days time. Really want to hit that magic 100kg for squats but it will be really difficult.
 
It can depend on your body type - I currently dealift far more than I squat for example. Otherwise they seem very achievable but also very decent numbers for just 17 weeks progress.

If these goals motivate you then great - keep an eye on them! I'm tracking a similar idea nd it keeps me heading to the gym and progressing the weight.

For info, http://www.strstd.com/ has some ideas of where those lifts would place within the pantheon of lifters - at 65kg you'd be pretty strong! Don't forget to eat lots!
 
How old are you btw? And do start a log - it's to keep yourself on track, noting how each lift went (form etc) and it's also nice to share the experience with others

nad your 100kg squat target? I was up to 95kg when not training proprely so it is completely possible. Train hard and mark the 24th December as PB day :)
 
These are okish, You will need to have a near perfect gym record, form and diet for this to happen imo, Especially since your only 65kg:eek: (eat more!!!!!!!!)

Squat: 100kg (possibly, but the knees will cause you issues)
Bench: 60kg (2 reps should be ok, but this is where you will start to really feel the weight imo)
Row: 70kg (seems high)
Overhead press: 55kg (seems WAY HIGH , with proper form this weight is ridiculous)
Deadlift: 110kg (possible)
 
uv said:
In my opinion, Bench and Row are the wrong way round, and the OHP is completely out of relation.

Keeping the deads the same, I'd expect it to be more like:

Squat: 90kg
Bench: 70kg
Row: 60kg
Overhead press: 45kg
Deadlift: 110kg
Click to expand...

No your back should generally be stronger than your chest, besides for every press movement you should do at least double the amount of rowing movement.

Your goals seem sensible to me. Good luck and do start a log. :)
 
uv said:
I'm not sure how you see an 85%BW OHP in 17 weeks as sensible with a bench of 92%BW.

From zero to 55kg OHP in 4 months at 65kg BW seems unpossible, surely? Maybe as a 1rep max, but certainly not 5x5, which the OP is doing.
Click to expand...

45 is sensible.. but even that is a push in 4 months :o
 
Thanks for the feedback, keep it coming!

It generally seems to be that some of the 5x5 targets, especially OHP is too high. How about?

Squat: 100kg - 90kg likely but target remains (motivation!)
Bench: 60kg
Row: 65kg
Overhead press: 45 or 50kg from 55kg?
Deadlift: 110kg

A few of you have also referenced my current body weight, I would obviously expect this to increase as I gain muscle and will be assisting with this by upping my calorie intake.

GSVBagpuss said:
How old are you btw? And do start a log - it's to keep yourself on track, noting how each lift went (form etc) and it's also nice to share the experience with others
Click to expand...
I'm 25 and 5ft 10. Definitely agree on the food. I will be adding another meal as I normally get hungry at around 3pm and don't think my normal banana is enough.

Starting weights for the 5x5 from 1st Sept
As mentioned, I started at the recommended basics two weeks ago. I've not had any problems so far (they were embarrassingly light) and as per the programme, I will be continuing at:
Squat: 40kg
Bench Press: 27.5kg
Barbell Row: 37.5kg
OHP: 27.5kg (assuming I hit 25kg tomorrow night)
Deadlift: 55kg (assuming I hit 50kg tomorrow night)
 
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my stats are -;

working weights -;

squat 115-5x5 if I wanted to
bench - 72.5 5x5(weak spot)
deadlifts from 105-170kg(pb)
OHP - 55kg working weight, 60PB(haven't tried more, 70kg should be do-able)

45kg should be your goal MAX.. OHP is one exercise where adding weight takes AGES.
 
The thing about targets is - what are you using them for? I personally think a target is a good thing to keep motivation up and yourself going to the gym after the initial gains have worn off but not so much that the first time you miss a rep your world collapses and you give up. It sounds like you've already programmed in some deloads which sounds like you're finding that sensible middle ground.

Given that, the advice above doesn't really matter - just get on it! You might be a great grower that can zoom past the targets or it might be harder; that's your genetics.

Start the log and let's race to 100kg squats :)
 
grudas said:
45 is sensible.. but even that is a push in 4 months :o
Click to expand...

If you've never done it before then sure, but bearing in mind the bar along is 20kg, most people can do that easily enough.

Perhaps 55kg is a little ambitious, but other than that his other targets seems sensible, if he trains hard/properly, gets some good accessory work going and some good mobility work.

Targets are good to strive towards, as long as you do not let them defeat you and make them realistic.

He may not achieve them in 17 weeks, but if he closes the gap on them, then it is something to be proud of.
 
Freefaller said:
If you've never done it before then sure, but bearing in mind the bar along is 20kg, most people can do that easily enough.

Perhaps 55kg is a little ambitious, but other than that his other targets seems sensible, if he trains hard/properly, gets some good accessory work going and some good mobility work.

Targets are good to strive towards, as long as you do not let them defeat you and make them realistic.

He may not achieve them in 17 weeks, but if he closes the gap on them, then it is something to be proud of.
Click to expand...

well it does sound like he never lifted properly before, he'll probably start off at 30-35kg adding 20kg over 4 months a bit crazy on OHP as a working weight.. 1rm maybe but not 5x5.

it is a good to have a "target" I agree.. but just being realistic.
 
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