The Strong Lifts 5 by 5 Thread

[jordan282]

Thought this would be a cool thread to see how people get on with this work out to compare, share common practise/techniques etc. I will start


Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30se


Now I know there are many variations of this. This is the 'official' 5 by 5 however I have my own interpretation and improvements for me. I always do 5 sets, if its to fail i do 5 to fail. Core is varied body weight core exercises.

Yesterday A

Leg press 190kg
Bench Press 70kg
Rows Single Arm 36kg
Pulls ups -20kg from body weight
Sit ups and reverse crunches to failure

 

[jordan282]

http://gainmusclesize.files.wordpress.com/2008/12/stronglifts-5x5.pdf

 

[jordan282]

70kg squat
70kg bench
55kg pull row
core destruction
30kg kettle bell swings/8kg kettle bell snatch

 

[jordan282]

seems miles out if sync with regards the 5 x 5 routine.

Surely benching 70kg your squat should be much higher?

I agree that my squat should be heavier by about 50% of my bench press but I am not complaining. As long as I increase in strength I am happy.

Sometimes you have to work with what's available. When you play rugby and your body is in pieces for 3 days its difficult. As I posted when I made the thread. Improvements and adaptations wanted.

As I have reasonably fit I did not start with the empty bar but at about 40kg on bench/squat and deaf lift. Once I can do a weight 5 x 5 easily I up it. If its very easy then 10kg if difficult then 2.5kg.

 

[jordan282]

I posted this in the gym rats thread, but i was supposed to put it in here, so i copy paste

Today is my final day of week 12 in the 5 x 5 stronglifts program

Squat, Start 19, Finish 50
Bench press Start 32.5, Finish 78.5
Overhead Press Start20, Finish 50
Barbell Row Start 30, Finish 72.5
Deadlift Start 40, Finish 87.5

Im going to keep going on this and start from week 1 again

Also, after my squats i have started doing 10 x 20kg lunges, because i could squat more but unitl my rack comes, getting the bar up over my head and back again after the 5 is quite hard

Nice progress keep it up.
My Squat went from 50kg to 90kg
Bench from 50kg to 75kg
OHP 40kg to 55kg
BBR 40 to 70kg
DEAD 50kg to 120kg

Then I went travelling

 

[jordan282]

I havent done much gym work since going travelling. Here goes

bench press down from 75kg to 55kg and struggling
Deadlift from 130kg to 100kg
Squat from 100kg to 60kg lol

Gunna hit this hard