[Closed] STW Stronglifts 5x5 club

Out of interest what are everyone's numbers?

I have maxed out on linear progression and am now following undulating periodisation.

Sloooooowly getting back into the gym. Starting at the bottom, so today's numbers:

Squat - 30kg
Overhead Press - 17.5kg
Deadlift - 50kg

😆

BillOddie I can only presume you are skipping overhead press as it's too tough for you? 😆

12 weeks of off and on for 5x5

Squat 70kg
Deadlift 80kg
Bench 52.5kg
OHP 30kg (using dumbbells as I have a very marked strength imbalance and want to work on it)
dB row 15kg

I'm 67kg wringing wet.

Close to bodyweight for the squat seems to be where I stall. I think it's a mental thing. Longer rest periods must be the key but my last workout took nearly 90 minutes so I'm de-loading this week in the hope that I'll come back stronger!

BillOddie I can only presume you are skipping overhead press as it's too tough for you?

Oh Yeah!
OHP = Dumbbells due to height constaints - 30kg per hand done unilaterally. 5x5 obvs.

Body weight 100kg

I always start with a bare bar when squatting and work up from there.

Same here, never know what state my abductors are in, they always seem to want to do too much work and I'll tear them if I started off heavy. They switch off a bit once my glutes warm up.....

I've changed, about 3 months ago, to Lyle McDonalds Generic Bulking Routine. I wish I had changed a year ago, my gains have been phenomenal (in the grand scheme of things) compared to my time on stronglifts. Lifts have gone up every week, on at least one exercise.

I don't personally think 5x5 brings enough volume. The volume ****ed me at first but now i'm used to it and it's great.

https://jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/

80kg squat, 62.5kg bench, I forget the other stuff without looking. I am not born to lift weights, so i'm stoked on these numbers currently.

I have given up for the time being. I'm trying to focus on eating less and doing more low intensity over the winter for a bit of base training.

I think if I try big weights whilst trying to diet I will get fatigued. So I will try stuff like KB swings instead. I don't think 5x5 is compatible with dieting. Maybe I could do 20 reps at a time of low weights, that might help weight loss?

I think if I try big weights whilst trying to diet I will get fatigued. So I will try stuff like KB swings instead. I don't think 5x5 is compatible with dieting. Maybe I could do 20 reps at a time of low weights, that might help weight loss?

Cut back on volume not the weight.

You want to preserve muscle mass and a positive hormonal environment whilst you lean out. The best way to do this is lift heavy weights. Cut back on the volume and accessory work to make sure you don't burn out.

You shouldn't burn out if you're only cutting 300 cals or so from your daily intake.

Cut back on the volume and accessory work to make sure you don't burn out.

Isn't 5x5 already low volume?

Currently working in Swindon where there is no PureGym so I'd have to limit it to Friday and Sunday or something. This is at the same time as trying to ride 6-8hrs a week of low(er) intensity.

I start with a set of 5 on an empty bar, and move up in 20kg increments. So by the time ibe reached my working weight, I've already done 6 sets of 5. Then I'll do my 5x5 at working weight.

I'm not an expert, but 55 reps feels like plenty of volume for me!

Isn't 5x5 already low volume?

Wendler 5 3 1 is lower volume. I know some people doing 5 3 1 just once a week and improving week on week. No idea how that works..

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 warm up by doing an 800m row. Squat holding 10kg x 5, squat with the 20kg bar and no weight. Then add 20kg plates for another 5 or 6 reps, then start the main lift with another 20kg plates totalling 100kg - after stretching my gluteus, quads, hip flexor and hamstrings.

With squats for my work set of 70kg, I start with 4x60, 3x65, and then into the work set.

Deadlifts, for a work set of 80, I do 3x65, 2x70, 1x75 and into the work set.

My flexibility is good, so maybe it lets me get away with a shorter warm up. If I started with the bar and worked my way up I'd be working out to around 2 hours at a time which isn't really doable right now.

Also, looking at some other people's numbers, mine aren't huge so maybe as strength builds I'll have to start doing a more extended warm up.

Downloaded a 531 app, let's see how I get on.

My 5x5 workouts started fairly short, but when it started to get hard I increased the rest as directed and I ended up in the gym for 90 mins which was a pita.

At this stage I only care about fat loss whilst maintaining strength for cycling, so I think what I need is a 'positive hormonal environment'.

Does everyone's weight included the bar @20kg?

Out of interest what are everyone's numbers?

been a real on/off kind of year, few kgs down of best:

squat 130 5x5
dead 170 5x5
bench 40 dbs 3x5

Aiming to keep weight and get back to 3x10 on bench.

I'll probably go back to 3x10 as a general thing soon. 5 reps is ok, but 10 works a little better for me.

IME any setup that gets between 30 and 60 seconds of a set is good.

Does everyone's weight included the bar @20kg?

I would sincerely hope so, meaningless otherwise.

Er, yes.

Well I took the advice of the app so I'm starting basically from scratch again, and concentrating on getting form right.

These are all including the bar@20, as in the app

squat 30
bp 30
row 30
ohp 20
dl (1x5) 40

Depressing/embarrassing to go backwards but hoping it'll benefit in the long term.

Working on form is never time wasted if it stops you getting injured.

Also, numbers are meaningless if you're not posting your own weight up too! A 50kg person putting up a 100kg DL is a lot more impressive than a 100kg person DL-ing 100kg.

Personally, once I'm past the bodyweight for lifts mark I struggle to hit all the reps for the bigger lifts, especially on a deficit. Remember Stronglifts is a beginner program. You're probably better off finding a more nuanced program to fit with your goals and the time available if you've plateaued.

I'm not doing 5x5 proper due to complex injury management but current numbers are:

Squat 5x5: 75kg
Bench 8x3: 50kg (lower weight higher reps as the AC joint recovers)
Deadlift 5x5: 100kg

(Do I write my reps x sets the wrong way around?)

I'm 80kg. I'm just changing my squat over to low bar and taking some time of the deadlift to sort out my SI joint (which is really holding me back, the power is there to lift a lot more but my lower back suddenly yelps at me!). Enjoying bench though!

I've got into properly warming up - yoga, stretching, and ramping up from an empty bar in roughly 5-10kg steps, only 2-3 reps of each (apart from the first light set). Bits with bands too. I really don't care what people think now, even if I'm the weirdo in tights doing yoga on the lifting platform. 😉

Also, I've taken to filming the odd set - it shows you a lot about your form, sometimes reassuringly so, sometimes gives you a lot to work on!

I'm 80kg right now.

Rest and stronglifts then. Do you guys do much other exercise inbetween sessions? I haven't commuted to work on my bike for two days (20km each day total) and i feel alot fresher at the gym right now doing squats !

Fierce Five is a good alternative to Stronglifts if you consider yourself a beginner. Just a little bit more interesting and a little bit more back work.

Deadlift 5x5: 100kg

That's a lot. Stronglifts suggests 1x5 for DLs and justifies it on the website. When I ignored that and tried 5x5 DLs I found it pretty draining.

Do you guys do much other exercise inbetween sessions?

I found Stronglifts when it started to get heavy would take a fair bit out of me. Riding made it hard.

Yeah its starting to take it out of me now. Last weekend I went downhilling all day Saturday then was cutting up fallen trees on Sunday. That coupled with with the commuting and stronglifts meant i was really feeling fatigued by Tuesday. May have to plan to rest more

Aaand I've just come back to the gym after 3 months. Would rather be out riding by I had to go to the shop too and I've got work too.

Stupid place to be on such a fab day.

Give Fierce Five a go, Molgrips. I remember you complaining of boredom with Stronglifts so perhaps it'll keep your attention for a little longer.

Google it - you should easily be able to get you head around the programme.

I downloaded a 531 app so will give it a try, looking for something as quick and low volume as possible. If that doesn't appeal I'll take a look teasel.

Did 1/2 my previous weights today and feel rather like jelly. But that might've been the 50 kb swings too 🙂

That's a lot. Stronglifts suggests 1x5 for DLs and justifies it on the website. When I ignored that and tried 5x5 DLs I found it pretty draining.

Yep, probably the most draining exercise there is. I normally build up in 5s then swap to singles and ramp up until I can't lift any more / don't want to suffer any more. Normally the latter, I stop when I can't face bracing that much any more.

Is there a decent app for fierce 5 like the stronglifts one?

Googling found this...

https://www.jefit.com/routines/workout-routine-database.php?id=24341

...but I have no experience of either as I don't have a smartphone etc.

There's a comprehensive (and somewhat exhaustive) thread on the Bodybuilding.com forum where various questions are asked of the guy that apparently developed the workout. If you have issues with any of the exercises due to physical issues or equipment limitations it might be worth a read. I warn you - I remember it being a lengthy read and it probably hasn't got any shorter. 🙂

Edit : Thread...

https://forum.bodybuilding.com/showthread.php?t=159678631

Edit 2 : Reviews of that app sound like it's not too hot. Easy enough to do without any of that stuff, tho.

Quite tempted to try more reps of lighter weights for DLs as I quite like doing them. For a calorie burner rather than strength gainer. Like KBs.

You could try Dianne (CF workout), 3 rounds of:

Deadlifts and Handstand push ups (21 reps of each 1st round, then 15, then 9).

Standard weight is 100kg DL, but scale to whatever you want.

Will make you sweat....

Within spitting distance of my 1.5xBW squat target! Managed 3x5 yesterday, so plenty of rest this weekend and I'll have another stab next week.

Still 15 kg short of my 2xBW deadlift target, but moving in the right direction.

Useful thoughts on 5x5 deadlifts - it does get hard to brace properly on the last few sets, so I'll change my approach when I return to them. When going up to a working weight, what increments would you do?

The last time I did them I did: 40kgx5, 60x2, 80x2, 100x2, 110x5, 100x5x4.

So maybe 40x5, 60x5, 80x5, 90x5, 100x1, 110x1, 115x1?

I was doing bench and squats today. Getting more comfortable with low bar - there's a niggle in my left shoulder like the bar is activating a trigger point but apart from that it suits me way better than high bar. Got up to 75x5 and did one rep of 80. Everything feels like it's driving better and once I'm more balanced I feel I'll be able to push quite a bit more.

Replacing deadlifts I've been doing various delightful core things like kettlebell windmills and getting my overhead press and barbell rows working again. And single leg deadlifts which really test my lower back's current problem.

So I've been wondering why I lost so much weight over the summer holiday whilst doing nothing. It was like 3kg in 3 weeks.

Could it have been the fact I stopped lifting? As if my body was doing something like retaining water to help the muscle rebuilding or something and then I no longer needed it? Or some sort of hormonal effect?

My body fat percentage also dropped from 16 to 14, according to the calipers. If this is a thing, then maybe periodisation of weight training is also a thing for fat loss?

Callipers are notoriously unreliable. Book a DEXA scan if you want real numbers.

Are you sure you always weighed yourself at the same time every day? A 3kg loss in 3 weeks is a deficit of over a 1000 kcal per day. Are you constantly hungry?

I usually find there is some water retention if I've eaten a lot of salt/sugar and I'm not keeping on top of my hydration. Alcohol also drives my water retention way up.

Hi , quick question. I'm enjoying Stronglifts after years of gymwork without any general goal or aims. Anyhow, I've got to the point now where every session is a real struggle. Squats for instance. I'm really really finding it hard to complete the sets. I do them all, just, and up the weight everytime (which is the point I guess!) but my squats are still miles behind some of you guys above. Is there ever a eureka moment or is it gonna be this hard all the way!

but my squats are still miles behind some of you guys above.

Everyone is different. The only meaningful comparison is against yourself.

Having said that, if you've plateaued, you might want to try a different routine for some variety, but you can't keep improving for ever.

ok cheers. I can't really imagine I've plateaued, I've been doing it six weeks.. but maybe.

Bench is perhaps a better example. I'll up the weight, bench it and perhaps fail on the 4th and 5th set. I'll complete 4 reps out of 5 on both,so I try again next time, same result. Try again next time and complete it. Up the weight and the same thing happens.

but my squats are still miles behind some of you guys above

You can't judge your numbers against others without factoring things like body weight. Your PB could be someone else's warmup, but they could weigh 50% more than you.

I've been doing it six weeks.. but maybe.

Well then, do you really expect to be the same as people who might have been training for years?

Is there ever a eureka moment or is it gonna be this hard all the way!

but my squats are still miles behind some of you guys above

I can't really imagine I've plateaued, I've been doing it six weeks.. but maybe.

6 weeks!

It's like saying I bought a tennis racket last month, why aren't I playing Grand Slams?

dble post

haha I never said I'd plateaued! 😀 I have been lifting weights for years, just never really focussed on increasing all the time.

Well then, do you really expect to be the same as people who might have been training for years?

I'm 78kg, 36 years old.

squat 95kg
bench 82kg
Deadlift 110kg if that gives any indication.

I've just looked back through my training diary; at 6 weeks in I was at 97.5kg squat and 105kg deadlift (90kg bodyweight).

I'd say you're doing alright. It's supposed to be tough!

I'm 78kg, 36 years old.

squat 95kg
bench 82kg
Deadlift 110kg if that gives any indication.

Not that far off my current numbers, I'm 46 and 80kg, but don't concentrate on weight lifting any more, so my numbers have all dropped off. The only lift, with weights, I do regularly now is Back Squat, everything else is gymnastic strength training stuff, so all body weight based.

You're doing fine - better than me who keeps getting injured (mostly due to old injuries - caused by crashing my bike - or newly crashing my bike!)

I had a hilarious moment yesterday getting stuck under the bar whilst testing my 1RM on bench. Managed to squirm my way out (the safety bars are fractionally below my ribcage level) without help. Thought I'd got away with it without being spotted, but sadly not...

I have the weirdest knots and stuff going on in my upper back on the side where I separated my AC joint. Doing low bar squats yesterday having the bar across there felt like aggressive foam rollering with referred nerve weirdness. Ended up rolling a tennis ball between it and the wall between sets to reduce the agony. Mind you, glad the low bar position has shown up the problem and I managed 80kgx5x5 (and I weigh 80kg).

For now I've swapped the deadlift-centric session for accessories and core work, hoping that'll prove a good move. Low bar squat should cross over well to deadlift anyway.

howsyourdad - I'm pretty much the same weight and when I hit 95kg I really started to struggle! Each 4th and 5th rep took so much effort I thought I was going to black out. I ended up going up and down the weight and increasing by really small increments, e.g 1kg and that kept me progressing.

Eventually I got to 105kg but lost my bottle as my squat stands have only got tiny safety tabs and I was worried I was going to get stuck under a failed rep. I'm doing lower weights at the mo until I get a get a proper squat rack.

Incidentally, has anyone here tried/mastered kettlebell windmills? **** me, they're hard!

Are you sure you always weighed yourself at the same time every day?

Religiously, every day on getting up. I was as shocked as you probably are reading it.

Calipers do give me variable results, but they were consistent within a few tenths before the holiday, and have been equally consistent after - just 2% lower.

Anyway - read an article (cannot find it again though) saying that hypertrophy workouts were better for fat loss than strength workouts like 5x5, because doing enough reps (they suggest 12) to create lactic acid is what encourages post-workout metabolic increase.

I've found in the past that I get really hungry if I do more reps of less weight, more so than on 5x5, which anecdotally supports that. So I'll be switching to 3x12 of the same exercises to see what happens.

ok cheers all, made me feel a bit better. I'm enjoying the challenge but I guess I just pictured everyone upping the weights everytime and just breezing through it, getting huge and getting all the girls.

I just pictured everyone upping the weights everytime and just breezing through it, getting huge and getting all the girls.

If by this you mean 'slumped over a barbell, trying not to vomit, and fighting back the tears', then you're exactly right.

Incidentally, has anyone here tried/mastered kettlebell windmills? **** me, they're hard!

You've seen Steve Cotter?

His single leg squat jumps are just unreal!

getting huge and getting all the girls

You know Stronglifts isn't about making you huge, right?

[quote=howsyourdad1 ]ok cheers all, made me feel a bit better. I'm enjoying the challenge but I guess I just pictured everyone upping the weights everytime and just breezing through it, getting huge and getting all the girls.

My lifting coach is a competitive lifter. One of the best in the country. His philosophy is that at best he may add on a couple of kilos to his lifts over the course of a year.

what about getting all the girls?

I was joking 😆

cheers all I'll keep plugging away

Eventually I got to 105kg but lost my bottle as my squat stands have only got tiny safety tabs and I was worried I was going to get stuck under a failed rep.

Dumping the bar on squats isn't a massive deal. Even if it is "off the back onto the floor". Try it with a light bar sometime, it will lose its menace. There are guys training massive weights on stands like these without problems.

Bar bench is the genuinely deadly one, every year there are a few people Darwin'd out by that.

I'll keep plugging away

Don't forget to rest, too. I'm about 15 years older than you and take a week off every 8-10 weeks - always come back with new found vigor.

cheers yes I wanted to ask that but it slipped my mind. I see things occasionally about deloading weeks etc. I guess some will be enforced (illness ) but what happens after you rest for a week? Do you carry on at the same weight?

About 10-15%. If it feels as 'easy' as it did before your rest then just carry on. It probably won't.

I find my upper is fine with a break but my lower suffers, particularly the squat.

ok next question. I'm finding I have to wait perhaps 5-10 seconds between squats (say after the 3rd squat of a set of 5) to recover and lift again. In the stronglifts videos he does them pretty dman quick. Should I drop the weight? carry on?

actually I'm looking at my technique, I think it may be wrong. I'm quite upright when I squat, looking straight ahead. I think perhaps I should be looking at the floor with a more diagonal back than vertical. my quads are sore after workouts but not so much my hamstrings.

Watch the bar.

The bar should go straight up and down (or near as dammit).

If you are sitting too upright (a la front squat) you'll find that it moves backwards too much.

Ok dropped the weight right down for technique

Whaddyathink?

It looks like there is a little rounding of your lower back at full depth. Hard to tell on the video. Might want to find some one knowledgable to have a look / put their hand on your lower back as you squat. The lower back should stay flat. I can only just make parallel before my lower back rounds out.

The risk, if it is rounding, is that under heavy load you're making the discs change position, which isn't good for them....

[quote=howsyourdad1 ]Ok dropped the weight right down for technique
Whaddyathink?
www.youtube.com/watch?v=5DLbLCPurTE

Not much wrong there.

Only couple of things I'd point out.

Chin and chest up. You're looking down at the start and throughout. Keeping the chin up and looking forward also keeps the chest up and helps combat that back rounding.

Also, I always tense my glutes right before I start to lower. A big tense and then go. Always feels noticeably more stable particularly on really heavy lifts

ok, but you're not shocked , "jesus that's awful" , it looks pretty decent? If there is a slight rounding, how do I correct that?

Edit: cheers, ive had a look at some vids online and many say to look at the floor I think? from about one minute in

If there is a slight rounding, how do I correct that?

Squat less deep. It's just your mechanics.

ok, cheers, but still break parallel?

[quote=howsyourdad1 ]

Edit: cheers, ive had a look at some vids online and many say to look at the floor I think? from about one minute in

My coach is always screaming "chin up" at me throughout lifts 😆

The Westside Barbell guys. Watch their eyes/ chin/ chest

I'm so confused 😯

nipples pointed at the floor... but yes I suppose I can do that whilst looking ahead.

As they say chest up, keep the head in a neutral position, the little tuck under as you go deep will iron itself out as you get stronger/more flexible.
I'm more concerned with what the bird in the background is doing.

@howsyourdad

For low bar squat pointers:

This YouTuber/Powerlifter is a great resource for lifting mechanics:

I'd also consider getting some powerlifting shoes. They help with the mechanics.

ok, cheers, but still break parallel?

Only as far as you can go without the lower back rounding.

NB All these form videos are complete BS, everyone has different mechanics which will determine how much you can lean forward / stay upright and what depth you can go. It's a bit like saying you should be 5'8" when you're not, utterly pointless. We all squat differently. These is no single perfect form you need to aim for.

Your form is absolutely fine, I would just go 2-3" less deep.

This vid explains why we can't all squat the same.

People seem to be crossing over betwixt high/low bar squats.

A high bar (in which the bar is resting on your traps) will necessitate a more upright body position; looking ahead. This hits your quads more.

A low bar (with the bar behind your shoulders) will force a more bent-over posture; looking down. This will use your hips more. The people who lift really heavy will often use this method, as it shortens the lever by a couple of inches.