[Closed] STW Stronglifts 5x5 club

1.7 X BW with a target of 2 x

Almost plateaued on squat.
Most likely plateaued on OHP.
Bench is getting close to de-load time
New lease of life on db row after form check.
Deadlift keeps on trucking!

All whilst on a cut. Taking a rest week this week to focus on squat form. Will deload 5% and come back!

OP, what did you do when you stalled? Just lift with bad form? Or did you de-load after the missed workouts?

1.2bw on squat, going up slowly. Over the summer I'm focussing more on riding though, only squatting once a week (lifting twice a week, no squat s on dl day). In the autumn I'm planning on doing more lifting.

I've been pleased with my progress on BP recently. Smashed a plateau, going up in weight weekly.

OP, what did you do when you stalled? Just lift with bad form? Or did you de-load after the missed workouts?

I'll admit to being a little ill-disciplined with the deloads. I don't wait until I've failed a set three times, as the programme prescribes. I've never actually failed a rep on the SQ, as i train on my own and I'm worried about having to dump the bar (even in rack).

Instead i deload when my form breaks down; I'm limited by my ankle mobility (among other things) so i end up leaning forward too much. Once that happens i lower the weight and concentrate on the form.

Its been a slow process, but I'm getting somewhere now.

I'm doing it. It only recently got hard around 1xBW for squat. I'm only doing it to see if it helps weight loss and cycling though. Doesn't seem to help with the former, and is rather hard whilst dieting I find.

Excuse my ignorance but what does bw mean ?

body weight

People often refer to the weight they lift in relation to their own Body Weight (BW). The numbers in isolation are not really relevant, as for example someone with a 50kg body weight lifting 100kg is much greater an achievement than someone with a 100kg body weight lifting the same.

It also makes it less about Willy waving...

Don't follow strong lifts, i do 5x3, 2.5 x bodyweight deadlift and 1.5 x bodyweight squat ass to grass.
Deficit deadlifts are good for breaking plateaus, i don't bother deloading just knock em on the head for a few weeks while doing other stuff.
Calisthenics is another way of creating monster strength, i know guys who squat big but can't do a pistol or shrimp squat.

Good thread, I'm not on it anymore but will return to it when its winter and I cant ride. Cycling lots now in summer and the squats are too much, just doing maintenance training twice a week. Really got on well with the bench press / shoulder press part, leads to great progress I reckon

Calisthenics is another way of creating monster strength, i know guys who squat big but can't do a pistol or shrimp squat.

Just got this (SLS/Pistol) the other week after following Gymnastic Bodies SLS program, been on my to do list for years, but never got round to it before...

Still haven't got the ankle flexibility to do it barefoot, need about 1cm heal lift to be stable at the bottom position. Another few weeks and it'll be there.

Does anyone practice dumping the bar on the Squat? I'm always intimidated by the thought of getting stuck at the bottom and having to dump the bar.

Does anyone practice dumping the bar on the Squat?

Nope, last time I had to ditch a bar, it cost me £200. I was doing box squats and the bar folded over the box and was completely banana-ed as a result.....

I will join this but I'm working my way back to normally after spraining my AC joint a few weeks ago - however, I credit my amateurish powerlifting over the last 18 months for my shoulder holding together pretty damned well considering the violence of the crash!

It's been an interesting journey so far, trying to fix the issues limiting me, which mostly stem from an broken and pinned ankle which doesn't have full mobility and puts odd loads on the knee and hip. I'll get there though! I'm not doing the exact 5x5 programme but I am doing 5x5 on the three main lifts.

[i]Does anyone practice dumping the bar on the Squat?[/i]

If your lifting heavy enough to have to dump the bar whilst in the hole, would it not be good practice to squat in a proper rack with safety bars or slings? This would alleviate the need for you to dump the bar.

would it not be good practice to squat in a proper rack

That's exactly my point; I do squat in a rack, but the thought of having to drop the bar still intimidates me. I'm getting close to 1.5xBW and I've never got stuck at the bottom yet. But that day must be coming!

the thought of having to drop the bar still intimidates me.

Then just go ahead and lower it onto the 'spotter' as a practice/mind easing - easy if it's set at the correct height. You don't have to drop the thing!

I've been stuck once and just gently lowered it and crawled out.

Simple solution is don't lift close to your max without someone spotting you or using a power cage etc.

I always ask for a spot if I'm pushing it; you also get good feedback on your form as someone can tell you what your knees / back are up to when you're grinding at the limit.

Good progress there duffer

Slightly off thread but I'd be interested to hear what people are getting g out of their weight lifting aside from the numbers.

Is it the discipline itself, improving technique or body shape / appearance, or maybe good for the mind?

For me it's probably all these things, I used a PT for 10 hourly sessions last autumn so I could get an idea of good technique and make sense of reps, set etc. In my mid forties I've come to really enjoy lifting for the first time, something of a sanctuary from the world which I can do whatever the weather, any time the gyms open. Helps to keep me relatively sane.

Slightly off thread but I'd be interested to hear what people are getting g out of their weight lifting aside from the numbers.

For me it's the strength gain that is easily translated into everyday tasks if you have outside type of chores to do. Logs, slabs or anything heavy become almost effortless to deadlift from the ground, and with safety as you've trained your body to lock in that situation.

Defeating the aches and pains of age. All but eliminated the getting up groan most guys in their late forties and fifties suffer from.

Body building takes a lot of time and dedication and is something I'm leaning towards at present. Not really big, just lean and usable muscle.

I have a home gym* so it's all really easy for me to crack on with a session, get washed up, eat and get on. Same as the hill sprinting stuff - right outside my door, straight into the sprints. Crawl back in afterwards.

Helps to keep me relatively sane.

Most importantly this.

*Not as flash as it sounds

Edit : Also, the fixing and correction of longterm injuries. I would never have had weightlifting down as useful for that until a few years ago.

what do I get out of it? What teasel said. Really helps having a home gym, in terms of time-efficiency.
I have so much more power on the bike, when I need it too.

I used a PT for 10 hourly sessions last autumn so I could get an idea of good technique and make sense of reps, set etc

I see a PT for an hour a week. Great value for money IMO, he really picks me up on technique which keeps me honest. He also makes me do all the stuff I don't like, mainly single leg exercises, which are necessary to keep symmetric in strength.

I'm tempted to also start seeing another PT once a week to work on bodyweight / gymnastic stuff...

He also makes me do all the stuff I don't like

I have my self loathing for that.

I do squat in a rack, but the thought of having to drop the bar still intimidates me.

Dumping the bar in a rack is absolutely no problem at all. Practice it with the bar or bar + 1 plate, lose the fear.

Without a rack, you're either in a perfectly clear area with lots of space around and a floor capable of being dumped on (in which case dumping the bar is again no real problem), or you're foolish... Never lift without the option to bail at any point.

So interestingly, two of the biggest fitness related Reddit subs have dropped 5x5 SS and Stronglifts from their recommended beginner routines.

I am now following PHUL myself, having plateaued with SL a long time ago.

What do you get out of it?

I have very poor upper body strength and weak joints. Strength training helps with that. Plus, it's nice to see the numbers go up!

In the winter it keeps me active. Shit weather and you don't want to ride? Just work out instead.

There's also a friend I ride with who I can now deadlift more than for reps. So there's also a bit of willy waving to be done.

Really helps with the hike a bikes too. I'm no better at riding but I can carry my bike up or down a hill much better now

I was following Stronglifts for quite a while and got alot stronger. The only negative I found was that I couldn't pedal for long at all. I've now changed my workout to 2 x full body workouts per week and will go back to 3 in winter if I don't get out on the bike as much.

2 x Full body - Following same progression as Stronglifts

[u]Workout A[/u]
Deadlift 3x8
Bench Press 3x8
Barbell Shoulder Press 3x8
T Bar Row 3x8
Pull Ups 3x

[u]Workout B[/u]
Squats 3x8
Bench Press 3x8
Barbell Shoulder Press 3x8
T Bar Row 3x8
Pull Ups 3x

First shoulder rehab session in the gym today. Didn't go too bad - had a go on the leg press as I can't squat or deadlift at the moment.

I'd be interested to hear what people are getting g out of their weight lifting aside from the numbers

I was doing a lot of long distance trail running, which I really enjoy (although I'm terrible at). This time last year I moved from somewhere with great trails from the doorstep (within 15 minutes of trail running from the door and I'd be in a nature reserve), to somewhere with no decent trails at all. I really can't stand running on roads.

So I was on the lookout for something new to replace the running, and fancied trying out some strength training, to possibly help my singlespeeding. Turns out I really enjoy it!

I need something phys-related to keep the brain in the right place, and that's my primary motivation. I really didn't consider the prospect of gaining muscle / size, but it's been quite noticeable (especially across the shoulders / back).

First shoulder rehab session in the gym today.

What did you do to it?

What did you do to it?

A hidden rut on a fast narrow trail spat me over the bars at 24mph, landing on my shoulder and hip and head (in that order). Bike ended up in a tree. Possibly the most violent crash I've ever had - felt sick with the pain an shock. Thought I was just very badly bruised but it turns out I popped my AC joint.

ouch!

Just got this (SLS/Pistol) the other week after following Gymnastic Bodies SLS program, been on my to do list for years, but never got round to it before...

Someone suggested them on this forum last year at some point and I had a crack... and failed spectacularly. I don't know what happened between now and then but I had a go yesterday evening and nailed 4 good reps with the left leg but only two before the knee wanted to buckle inward on the right leg. On rough ground, too!

I was quite chuffed even if it was only four.

I had a go yesterday evening and nailed 4 good reps with the left leg but only two before the knee wanted to buckle inward on the right leg.

I can get 5+ on my right leg. 3 is the max I've managed on my left leg so far and only if I'm really fresh. Any tiredness e.g. from squats, means I'm lucky to get one out of my left leg as my Glute is just too tired to get me out of the hole. Still only 2/3 way through GB SLS progressions, so I'm not supposed to have it yet....

and I had a crack..

How far did you get with the rest of Foundation?

How far did you get with the rest of Foundation?

I see how you thought that from what I wrote - but no, I didn't follow the GB SLS system you mention, just thought I'd have a go at the squats out of idle curiosity because they looked challenging when I googled the exercise. And by fail I mean I either couldn't drop enough to consider it a squat or dropped and couldn't get out of the hole, as you put it. The recent attempt was a great success, much to my surprise. I guess the other stuff I'm doing is building more strength than I thought.

I should probably look at addressing the unbalance in my glutes. I have an old injury in that area so perhaps that's the issue. Maybe it's time to find a PT.

I'm finally coming to terms with the fact that I can't go back to squatting and deadlifting with any serious weight or full depth until I get my right ankle mobility sorted. I have a chain of problems up my right hand side due to its limited dorsiflexion (I broke it badly at Xmas 2010 - spiral fracture of the fibular and chipped tibia - had to have an ORIF and there's a plate and seven screws in there).

The main exercise I'm doing is a banded stretch with my foot on a step and the band pulling my heel down and back so as I move the knee forwards the ankle has to do all the rotation, no foot flexion helping out. Any advice from any sufferers appreciated but I realise it's a fairly niche problem.

So far its cause patella misalignment and a bursa on my knee and more recently it's causing some nasty knots and spasms around the SI joint.

The Gymnastics Bodies exercise for increasing dorsiflexion is [url=

Squats[/url].

The movement shown in the video is the full range version, which required good dorsiflexion in the ankles.

Begin by rolling back onto a pile of mats at a height that you can comfortably return to your feet ie upright without having to really kick your legs to gain momentum. If you look at the guy in the video, he's keeping a nice tuck on the return. Over the weeks you slowly reduce the height of the mats as your ankle mobility improves...

Do five sets of 10 reps 2-3 a week....

I'll see if I can find a way of doing them - might have to take the cushions off the sofa! Been doing banded calf stretches, knee to wall stretches, pistol squats whilst holding onto straps and kneeling to get them in max plantar flexion too.

Did some rack pulls yesterday and shoulder felt good. Keeping away from bench and shoulder presses because they're not so nice whilst the AC joint is still unstable. Going to try some farmer's walks today as I've read they help (and I perversely enjoy them!)

Going to try some farmer's walks today as I've read they help (and I perversely enjoy them!)

pulling is generally easier than pushing with duff shoulders....

Yesterday was my first day of squats for a long long while.
Felt okay at the time but I think i'm going to have to do my poos standing up today.

Felt okay at the time but I think i'm going to have to do my poos standing up today

LOL.

I'm worried now. back on the weights tonight for first time in ~6 weeks! 😯

A missed workout, a heavy bike week, tapering, recovery, sickness have been my reasons/ excuses.

Thinking a 50% deload would be appropriate. any thoughts?

After 6 weeks off, I'd be amazed if you can complete 50% of previous sets/reps....

I think a 50% deload might be a bit much. See how you feel; I suspect you'll be upping the weight pretty quickly.

Hi.

I've not been for three and a half weeks due to being ill then being on holiday. Not sure I can be bothered with all this any more. I need to get some riding in to tackle the Ridgway double before the summer ends. Also fixed my knee so I can now run.

*sigh*

PS I think the Stronglifts app suggests 50% deload after a gap of more than three weeks...?

Did some high bar squats on Monday! Not full depth, stopping at about 15 deg above parallel because if I go any lower the right ankle's limited dorsiflexion messes with my knee and hip and lower back but they felt good, smooth movement. Going to continue with these partial squats and rack pulls whilst I work on the ankle mobility. Not doing "proper" squats is an interesting test of humility... 😉

Separated AC joint is recovering well - think I'll get back on the bike next week but will have to refrain from sending any jumps or drops until it's comfortable benching again. It's feeling strong in pull (2xBW rack pull) but feeble in push (1/4xBW chest press last time I tried!)

went for 50% (ish) and 3x5 instead of 3x5. if felt easy but i'm definatley sore this morning - not so much that it'll impact on tomorrows bike session - which is what i was concerned about.

I need to get some riding in to tackle the Ridgway double before the summer ends

does it have to be one or the other?

Weird problem with my squats, feel like I'm having to push backwards through my toes using my calf muscles to straighten my legs, rather than my thighs doing the work, any ideas?

Can't film my form as the gym is always busy and I don't want to end up on any (more) lists and nobody in my gym has a clue on lifting.

Ask someone else to film you? Quicker.

Weird problem with my squats, feel like I'm having to push backwards through my toes using my calf muscles to straighten my legs, rather than my thighs doing the work, any ideas?

Hard to say without a video. Squatting is a combination of Glutes and Quads, so you won't necessarily feel it in the quads (I don't recall doing so). Also, you don't get much feedback from the glute muscles, so they can be doing a lot of work and you won't necessarily feel it at the time.

I wouldn't recommend squatting with any significant weight until you've got a good range of motion, i regularly see guys trying to squat too much weight because of ego and most don't break parallel or have imbalances that need addressing first.
Overhead squats can bring most meatheads crashing back to earth.

Thanks, I suspect I might be leaning too far forward somehow.

A bit the bloke on the right in this pic, but imagine the bar in the normal position like the one in the middle (so it's in line with the front of the foot rather than the middle)

[img] [/img]

I used to be alright at this, need to go at a quiet time and grab some pics. Stupidly they have loads of mirrors but they're all blocked by unmoveable stuff so you can't see yourself.

The other thing is that I carried on cycling when I stopped squatting so I;ve probably got imbalanced strength in my muscles.

A bit the bloke on the right in this pic, but imagine the bar in the normal position like the one in the middle (so it's in line with the front of the foot rather than the middle)

Everyone has a different 'correct' form when squatting as we all have different lever length ratios...

Had an epiphany at the gym this afternoon...

I've been struggling with grip strength on DL for a while now, and really don't want to resort to wrist straps. Someone suggested wrapping a paper towel around the bar for a bit of extra grip.

Well, hallelujah! It was like taking 40kg off the bar. What an incredible difference.

Weird. I'll have to give that a try sometime. I take it you were using chalk as well...?

Personally, I was feeling a bit beat up and generally knackered and a few twitches were starting up so I knocked it on the head for the last three weeks. **** me, did it hurt today. Reduced the weight quite a bit and only knocked out two sets of my regular exercises.

Probably fall onto the crapper in the morning...

I take it you were using chalk as well...?

I've never tried chalk (although I've been meaning to), so I imagine it's a similar result.

I've also been out of it for a couple of weeks, due to life and work getting in the way.

As well as chalk, are you using a mixed grip or overhand? Mixed grip helps to balance out the torque that tend to get the bar rolling. Also try taking your shoes off and lifting with socks. It's surprising how much difference that can make, unless you are wearing lifting shoes.

Also try taking your shoes off and lifting with socks

Heh. I first read that as using your socks in place of the paper towels technique.

But yeah, I lifted barefoot for quite a while but stopped when the squat got heavy. I use a shoe with a firm base now.

I've been struggling with grip strength on DL for a while now, and really don't want to resort to wrist straps.

I use wrist straps, mainly as I have tendinitis (golfer's elbow) and straps stop me aggravating it, only downside is my grip is a lot weaker as a result.

I'm considering giving up the gym membership. I just want to ride bikes instead...

I just want to ride bikes instead...

wrong forum 😉

I'm making some progress! My ankle dorsiflexion has got quite a lot better, which is reassuring. I'm working on tidying up my deadlift and squat form and getting some weight on the bar when benching - the AC joint separation is taking a while to get back to (the new) normal. Videoing yourself teaches you a lot about your form.

I've been a bit ill this week and when I was doing deadlifts on Wednesday I kept feeling my SI joint complaining, so I'm going to work on some light full-depth pause squats after doing some SI joint mobility/stablilisation exercises I've found.

Incidentally I've switched from reverse grip on heavier deadlifts to matched overhand grip. Seems easier on the rest of me, and is fine for sets of 5, sometimes needing chalk or a full reset on the later sets.

Does anyone use the stronglift official app?

I'm trying to get going with it. It goes through a wizard thingy where I select what I can lift, but then suggests really low weights afterwards.

I'm going to look a right royal plonker squatting a 20KG bar with a 1.25KG plate on each side 😆

I use the app, and find it brilliant. It'll tell you what weight you're on, how long to rest, at cetera.

It will start conservative, but you can change the weight manually if you'd rather. I started at 50kg, and jumped up in the first couple of weeks to 80kg.

you'll look more of a plonker when you can't walk if you start at the wrong weight 🙂 the app is grand

I'm going to look a right royal plonker squatting a 20KG bar with a 1.25KG plate on each side

As far as I concerned the first “rule” of lifting is to leave your ego at the door. Far better to spend time at an appropriate weight getting the technique and movement right than doing the exercise half arsed and injuring yourself.

I always start a squat session with just the bar, i'm more impressed with depth than weight and all compound moves are a learned skill.
Plenty of goons can squat big, but few are atg.
Squatting is as much about mental toughness as strength.

Yes I'd second that. I don't squat big at all but they are deep squats. Lots of guys I see do huge weights but half squats . Bit pointless really

When squatting I find the deeper I squat the easier it is to come back up, this I usually squat as deep as I can go, way past parallel. Anyone else find this?

When squatting I find the deeper I squat the easier it is to come back up, this I usually squat as deep as I can go, way past parallel. Anyone else find this?

I find to do a half-rep, you need to decelerate the weight on the way down, before trying to accelerate it back up again. With a full rep, you almost 'bounce' out of the bottom. My opinion, obviously.

Does anyone have quite a wide range of weights for their lifts? Have you done anything to bring it back together? I reckon my OH would be a 1/2 or less of my DL.

I find to do a half-rep, you need to decelerate the weight on the way down, before trying to accelerate it back up again. With a full rep, you almost 'bounce' out of the bottom. My opinion, obviously.

Similarly I go down slowly and up as fast as I can. Force is mass x acceleration. More acceleration = more force required.

[quote=edward2000 ]When squatting I find the deeper I squat the easier it is to come back up, this I usually squat as deep as I can go, way past parallel. Anyone else find this?

I had to drop the weight a little bit to break that habit. Feels better, still [i]slightly [/i]below parallel but not right down. More controlled I think.

When squatting I find the deeper I squat the easier it is to come back up, this I usually squat as deep as I can go, way past parallel. Anyone else find this?

Similarly I go down slowly and up as fast as I can. Force is mass x acceleration. More acceleration = more force required.

controlled going down, no bouncing,

Yemen - don't be dropping at speed, no point in doing that.

More controlled I think.

I'd try and go lower if you're able, it's a much better exercise for doing so.

YoKaiser » Have you done anything to bring it back together?

Have you done a proper deload - rest and 15% reduction? Focus on form when the weight is lighter and slowly get back up. Depending on the weight you're using it might be worth looking at a different programme if you've been doing 5x5.

Edit : I'm assuming you're claiming to have massive difference between the OH and DL, in which case that's totally normal. So ignore the above if so.

Where do we stand on spotting? If I need assistance to do the final 2 reps of the final 5x5, I haven't met that weight have I...?

I've been back on stronglifts for a month now and things are starting to get heavy and hard.

When squatting I find the deeper I squat the easier it is to come back up, this I usually squat as deep as I can go, way past parallel. Anyone else find this?

Try it with a 2 second pause at the bottom and see if it still holds true.

Could be you have very strong glutes and can recruit them well (deeper means more glute dominant). Or, more likely, you're using your hamstring tendons as springs...

When squatting I find the deeper I squat the easier it is to come back up, this I usually squat as deep as I can go, way past parallel. Anyone else find this?

That'll be the stretch shortening cycle.

I always start with a bare bar when squatting and work up from there.
I always get 5-6 warm up sets in before my working sets.

Nothing good comes from skipping warm up sets.

I usually do 2 warm up sets around 10-20% off my work set. But this will vary from person to person.

Out of interest what are everyone's numbers?