The Strong Lifts 5 by 5 Thread
- Thread starter jordan282
- Start date
Good session today
5 x 5 @ 62.5kg Squat
5 x 5 @ 42.5kg Bench
5 x 5 @ 52.5kg bendover row
Very pleased when I actually look back at just under 2 months ago when starting.
squat was 20kg
Bench was 20kg
Bendover was 30kg.
Sore legs tonight mind you but no sore back which is usually a ok sign that form is "ok"!
5 x 5 @ 62.5kg Squat
5 x 5 @ 42.5kg Bench
5 x 5 @ 52.5kg bendover row
Very pleased when I actually look back at just under 2 months ago when starting.
squat was 20kg
Bench was 20kg
Bendover was 30kg.
Sore legs tonight mind you but no sore back which is usually a ok sign that form is "ok"!
So Ive been doing 5x5 for some time, however due to a series of injuries (broken arm, torn ligaments, damaged wrist, torn clavicular off the rotator cuff etc) I've been set-back many times and it took ages to get back into it every time.
Once again, I'm in the process of starting over but looking for some help.
At present, my wrist is still very busted and the shoulder is taking a little time to heal, leaving me with a limited range of certain movements.
I'm looking for alternative suggestions to my workout.
What I can do:
Deadlift
Bent over barbell row (though it hurts a bit, but it's manageable)
Squat
What I physically can not do at all:
Bench (only just manage to press the olympic bar)
Military press (same as above)
Anything in which i need to bend my wrist and push up
Looking at some advise and possible alternatives to make up for what I can not do?
Squatting 70KGS
Deadlift 80KGS ( doing 5 sets of 5 in stead of 1)
Bent over 50KGS
Advice and help would be appreciated!
Once again, I'm in the process of starting over but looking for some help.
At present, my wrist is still very busted and the shoulder is taking a little time to heal, leaving me with a limited range of certain movements.
I'm looking for alternative suggestions to my workout.
What I can do:
Deadlift
Bent over barbell row (though it hurts a bit, but it's manageable)
Squat
What I physically can not do at all:
Bench (only just manage to press the olympic bar)
Military press (same as above)
Anything in which i need to bend my wrist and push up
Looking at some advise and possible alternatives to make up for what I can not do?
Squatting 70KGS
Deadlift 80KGS ( doing 5 sets of 5 in stead of 1)
Bent over 50KGS
Advice and help would be appreciated!
Today
Warmup
5 x 5 reps @ 67.5kg squat
5 x 5 reps @ 30kg overhead press
2 x 5 reps @ 85kg deadlift
Some streches and core work.
So de-loaded the OHP today after 2 failed attempts @ 37.5kg. Tried offsetting my feet and working thru the set that way. Seemed better balance. I guess it was more of a push press that OHP as I was bending and pushing up with my legs a little bit.
Did 2 sets of deadlifts instead of just one as I wasn't overly happy with 1st set and form. But pleased to get 2 sets in.
All going ok again.
Warmup
5 x 5 reps @ 67.5kg squat
5 x 5 reps @ 30kg overhead press
2 x 5 reps @ 85kg deadlift
Some streches and core work.
So de-loaded the OHP today after 2 failed attempts @ 37.5kg. Tried offsetting my feet and working thru the set that way. Seemed better balance. I guess it was more of a push press that OHP as I was bending and pushing up with my legs a little bit.
Did 2 sets of deadlifts instead of just one as I wasn't overly happy with 1st set and form. But pleased to get 2 sets in.
All going ok again.
Soldato
I didnt use my legs when I failed mine at 67.5kg. I stopped that a long time a go
Although im doing push press for a few weeks to overload the muscles (If thats the right term) and then go back and attempt the failed OHP numbers.I didnt use my legs when I failed mine at 67.5kg. I stopped that a long time a go
my thoughts for now.
Permabanned
Am I correct in thinking that there shouldn't be any leg drive?
I do it without leg drive unless it's the last rep and I can't manage it.
I don't count the rep then though in terms of the program as I feel it's cheating.
That said since joining the gym I'd say my workouts have actually gotten worse and are a bit hit and miss depending whats available.
Visiting home this week (Wolverhampton) and taking a break from all exercise other than a few mountain biking trips and going to go back to Manchester with a plan all set out again. Far too easy sometimes to have a bad week and fall into bad habits, I hate it!!!
I do it without leg drive unless it's the last rep and I can't manage it.
I don't count the rep then though in terms of the program as I feel it's cheating.That said since joining the gym I'd say my workouts have actually gotten worse and are a bit hit and miss depending whats available.
Visiting home this week (Wolverhampton) and taking a break from all exercise other than a few mountain biking trips and going to go back to Manchester with a plan all set out again. Far too easy sometimes to have a bad week and fall into bad habits, I hate it!!!
i wish i didn't need to as all other exercises in the program are fine but my OHP is terrible for some reason!
Soldato
I stalled at 40kg and despite working on form and everything I still struggle at that weight. I start out fine but end up leaning too far back :\
Man of Honour
Blah blah blah, excuses excuses excuses
I did the steinborn lift for 4 months in gym with a ceiling too low to stand the bar up properly, but I still got it done! Get yourself steinborning, it'll do for up to around your bodyweight at least.
I'm back on this now as of Monday. I've said this for the past few weeks but this time there'll be no stopping me
I keep doing one randomly here and there, erally want to get back in to it like I was in the Falklands! Will be good to see how I progress with decent equipment and a rack
Last edited:
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- Joined
- 19 Jul 2004
- Posts
- 513
Nice workout B last night
160x5x5 Squats - Felt strong and Very good.
DB shoulder press - 46KGx5x5
210x5 Deads Again very strong and comfortable.
Had to db shoulder press as the rack was in use and didn't wanna wait around..
Jumped a bit with the deads, but wanted them in Sync with squats... Weight wise
Now when I get 170 Squats ill hit 220 deads.
JC
160x5x5 Squats - Felt strong and Very good.
DB shoulder press - 46KGx5x5
210x5 Deads Again very strong and comfortable.
Had to db shoulder press as the rack was in use and didn't wanna wait around..
Jumped a bit with the deads, but wanted them in Sync with squats... Weight wise
Now when I get 170 Squats ill hit 220 deads.
JC
Crazy lifts.
I went tonight thinking it would be nice and empty but some guy was doing a crazy circuit using the pull up bars in the squat rack and dips on the catchers. He let me work in but hauling the bar up and down each time was a pain. Extra bit of workout though I guess!
Squats 107.5 5x5
OHP 60 5,4,2,3,3
Dead 145X5 (with straps)
BW down to 69kg
I went tonight thinking it would be nice and empty but some guy was doing a crazy circuit using the pull up bars in the squat rack and dips on the catchers. He let me work in but hauling the bar up and down each time was a pain. Extra bit of workout though I guess!
Squats 107.5 5x5
OHP 60 5,4,2,3,3
Dead 145X5 (with straps)
BW down to 69kg
It's A Monday, B Wednesday, A Friday. Then on the next Monday you start on B, then A on Wednesday, then B on Friday.
Just started this myself, if anyone has an iphone theres a great app called StrongLifts on the App store, it's free also!
Ah right , thanks for clearing that up for me Holiday
Going to start this soon when my kricked neck has sorted itself out!!!
How are you getting on with it so far?
Slipperz