Stronglifts 5x5 Log

[Shikkaka]

Hi all,

I've been doing Stronglifts on and off for years now, I seem to stick to it for 6 months or so then drop off and have to start over again. Really looking to maintain it this time.

Xmas 2015 and the previous 4 months of overindulging, drinking too much and zero exercise saw me being the heaviest I've ever been, 95kg.

I started the routine on 5th, January 2016 with the following weights for workout A

Squat - 40kg
Bench Press - 40kg
Barbell Row - 40kg

The 7th, January saw me lifting the following on workout B

Squat - 42.5kg
OH Press - 20kg
Deadlift - 40kg

Almost 4 months on and sticking to the progression "rules" I'm lifting the following weights with good solid form.

Squat - 125kg
Bench Press - 85kg
Barbell Row - 65kg
OH Press - 45kg
Deadlift - 85kg

Squat has always been my strongest point with this routine, there just doesn't seem to be a weight I can't lift, so far. I really wanna push on to 140kg but we'll see.

My OH Press is my weakest, I have what I think is a double jointed shoulder and it really halts progress here but the weight is going up slowly.

I now weigh 88kg, not a massive amount below my heaviest but the flab has gone (almost).

I'll probably update this every couple of weeks with my progress.

Thanks for reading.

 

[Shikkaka]

OH press seems good to me and relative to other lifts.

Your deadlift seems weak though? In comparison anyway, normally squatting so much will give you a strong DL. Is this your max?

I guess when you look at it, the OHP isn't so bad in terms of weight, I just know it's something I've always struggled with due to my dodgy shoulder.

Deadlift is a funny one, I last tried 85kg sometime in March and really struggled with it, it felt far too heavy and I felt my form wasn't great. I dropped the weight and stuck to 60kg for a few weeks. Once this started feeling easy, I started upping the weight again. I'm now at 85kg and it feels much better than my first attempt. I'm just very mindful of my form and sometimes after squatting 5x5, my lower back is in bits.

 

[Shikkaka]

Mindful of your form and your lower back is in bits after squatting? Sounds like you are tilting and using your back instead of your glutes.

Have a video?

Mindful of my deadlift form, always been told my squat is spot on. Have a look see what you think....

https://drive.google.com/file/d/0BxCTCHfJTCVPRDV1UFRQYk5zdWs/view?usp=sharing

I also thought Squat does hit the lower back, when I say in bits, I don't mean dangerously, just I can feel the ache from doing them.

 

[Shikkaka]

Your lumbar shouldn't really ache... No more so than an other part.

Looking at your video, my guess is you aren't pushing through your midfoot or heel because you straight your legs before bringing through your hips - indicating quads... As well as what your ankles are doing. Which - whilst your lumbar is pretty well controlled, will mean your technique is putt enormous shear strain through it (as the weight is too far forward).

So, when you squat, ensure your bum is controlled as you sit slightly back - not low bar style, but just far enough to feel the pull in your glutes.

Thanks for the pointers, I'll give what you suggested a go and see if I can feel an improvement in my lower back.