STRONGLIFT 5 x 5 PROGRESS 1 (march 2009)

[nickh1278googlemail]

Sorry dude but did you actually READ the Stronglifts 5x5 article or what?!?!? The essence of the program is that you only do a small set of exercises, specifically Squat, Bench Press, Overhead Press, Barbell Row & Deadlift - THAT'S IT. You're including press-ups, reverse curls, chin-ups and maybe other stuff too. The idea of Stronglifts is that you just do the 5 compound exercises, no more. By doing extra exercises all you're doing is puting extra stress on your body so it won't recover properly

[sephiroth2099]

@nickh1278googlemail yeah that's what I was thinking to, I just started my 5x5 program few days ago and read the article, only do 3 workouts per day (squat, bench press, barbell rows for part A and squat, overhead press and deadlifts for part B)

[MustangShelbyDM]

why you train in dark?

[cradleofjohannes]

When you're doing the 5x5 reps/sets, do you increase the weight you lift for every rep or is it the same?

i read on the article that you increase the weight you lift by 5lbs in every workout, im just trying to make sure if i should increase it every workout or every rep?

[MaDMadZ101]

Squat form is off.

1. Knees should go out sideways on the way down to engage your hamstrings too. Sqauts are not just for quads.

2. Keep head tilted upwards, about a 30 degree angle. Look at the top of the wall in front of you. If you look straight or look down, your shoulders, chest and back sag, making it hard to lift up and you might overbalance.

3. Pinch your shoulder blades together, and push your shoulders back and your chest out.

Follow these tips, your 1rm will shoot through the roof.

[samuelbrookscb4s]

good work.what is the equipment being used to train with?

[ROLNIKxPL]

Lower on the squat. good luck, I hope 5x5 will work for you.

[dimitrovBxr77]

This is not stronglifts. You may think it is but stronglifts has deep squats, regular bench (not ass up powerlifting style),, rows, regular press not push press, no pushups, no inverted rows, no crunches, no chinups. You are doing some of the same exercises but your form is poor. Stop telling people you do stronglifts.

[tonymonty713]

@dimitrovBxr77 Before you make this type of assumption you should realize that the stronglifts program did include inverted rows, crunches, push ups, and chin-ups. The author made the changes and took them out ( I don't know for what reason). People complained about being able to do barbell rows, so the author replaced it with inverted rows. Besides him having poor form, he did have the program right.

[okristian1]

Don't want to sound mean or anything, but the form on the bench-press and the squat was pretty bad. Watch some pro lifters for tips on how to lift. Properly.

[DeepFried3ggs]

reverse crunch's are done horribly. your legs are swinging which makes it much, much easier.

[ratttttyyy]

Your squats are poor :s

[BonzoMuse]

This program sounds perfect. I don't want to get much bigger, just want to become stronger. Obviously a wee bit of size would be good.

How strict does your diet have to be?

[jwhitner]

Dude, you gotta get those hips down. When you squat, you're hips should be lower than your knees at the bottom of your rep.

[Ronin72Uk]

Good vid. I'm about to start the 5x5 programme I'm 5'9 @154lbs and looking to make great gains in strengh and put on a little bulk (gain 42lbs over the next 12 - 18 months) I used to train a while back and have a good understanding of gym work (I'm 37 now) What I would like to ask everyone is it possible to make these sort of gains on a strengh programme with a strict diet and intense workouts? All feedback welcome many thanks and good luck with your progress.

[SMITHWAYNE100]

The squats and deadlifts are the key to all this, they create the anabolic reaction.

I completly did my lower back in due to bad form on the deadlift, consequently i couldn't squat for 3 months and lost nearly a stone in weight i was still weight lifting had to replace squats with leg press although a good leg builder it didn't have the same effect as squats and deads. very good workout you have there none of these girly arm curls and tri-extensions totally compound

[thewon888]

2 min max is too short for max, you should go as you can. When you start lighter 30 sec may be enough. Eventually as you increase in weights around 1.5x your bodyweight 3-5 min should suffice. Good luck!!!!

[themafia306]

stronglifts 5x5 builds core strength, it isn't intended as a "body building" workout. There are more specialized workouts than that. I recommend everyone start with stronglifts 5x5 when they first start lifting weights. It builds core strength, and from there you can work outward. I've been on the program for over 4 months now and it has completely changed my life!

[AmericanValues321]

5x5+the Bear complex 3 days a week=WONDERS

[realmiker]

you have to go a bit deeper with that squat

[Newman12341]

go deeper on your squats man, or do u have a hip problem?

[ProphetGuardian]

@Newman12341 Actually Lee Haney recommends that tall guys don't go below parallel when squatting( dhamill23 is 6'2"). For a shorter guy a okay.

[Bilijar9]

@Newman12341 maybe he have hyper-lordosis so he can't go lower cause of lower back pain

[hazzyfrazz]

@Newman12341 Or he could stand wider with his legs. But he definately needs more depth.

[26jess]

what should my rest time be between sets.

[dhamill23]

I try and aim for 1 minute. However its ok to rest longer when your training heavy, with low reps - otherwise you can't keep up the 5 x 5 reps. So I would say two minutes max!

[26jess]

thanks but how long should the workout take and should i do 5 sets of squats then go to the next workout(one at a time) or should i do squats then go to bench press together(kind of like a superset).

[26jess]

How long should the workout take and should i do 5 sets of squats then go to the next workout(one at a time) or should i do squats then go to bench press together(kind of like a superset).?

[phirephaxL]

@dhamill23 Get lower on the squats. Hips must be below the knees.

[fukidomev2]

@dhamill23 rest as long as u need to do ur reps

[mechace7]

@dhamill23 i dont know what the stronglifts recommends but if your training for strength the minimum is usually 3 or 4 minutes, most people shooting for 5

[Dinastyman3]

@dhamill23 I know this video is old but for powerlifting you do want 2 minutes minimum for rest and around 5 minutes max. Your not worried about tiring the muscles but rather getting the rest and building strength.

[potatocanon]

I've been on SL5x5 for about three months now. Great program. I see your squats could go lower and you bring the knees in at the start of the ascent - i was doing that too and it makes a huge different to avoid that. Before you go up, think about "knees out, squeeze glutes".

[bigjoe454]

yeah and keep your back more upright.

Good progress though. I am on this now, I have been using a bodybuilding split for so long, I want to have more gains now, on both size and strength, so this is worth a go.

[themafia306]

@potatocanon I do the same thing when I squat, nice to see that someone else is doing squats with proper technique! My hat is off to you, sir.

[andrewishanukaai]

and make sure to learn how to do your overhead presses head in the hole style. that will allow you to hit all three heads of the delts and engage the traps.

[andrewishanukaai]

i noticed your squats are high bar. a tip - the stronglifts program reccomend low bar powerlifting style squats. it allows for most weight to be handled.

[GlidarMats]

Nice push ups but watch your buttocks in the bench press. They should NEVER leave the bench.

[droctagon17]

You need to hit the bar with your chest on inverted rows. It's not really a rep if you don't hit your chest. Nice bench though.

[dhamill23]

I'm gonna have to delay my 1st June update video, as have injured shoulder playing basketball. Really annoyed as have made some amazing gains, both in strength and technique/form. When i'm mended I'll post a update.

[catchfree84]

is it a good workout ???...i hear some people saying its not enough

[dhamill23]

Its an excellent workout for strength gains. You don't build much size, but you do get an athletic phsique!

[phirephaxL]

@dhamill23 Must not lockout your arms during the bench to maximize chest gains

[tillerbear]

Stronglifts is a great programme. I would highly recommend.

[coldzero1214]

Also make sure to keep your head up at all times during deadlifts, it will stop your low back from rounding out. Nice progress keep it up.

[jazz0612]

You need to push your knees out at the bottom of your squat. You aren't going deep enough, and your knees are caving in as you drive upwards. Keep training hard. The strength will come with time.

[dhamill23]

cheers for tip mate makes sense, will try next workout

[tonyframptonpt]

heyheyhey hamill!

i didnt know that you were on here dude!

good man working the strength training!

we will have to train when i come back up at easter!

peace dude

tony

[dhamill23]

Yeah I thought I'd suprise you, I followed your link from facebook.  Going post another vid in June to update on progress, can't believe you did that much weight one handed, that must have taken some serious training!

[tonyframptonpt]

its really random, i had never tried before a week ago!

my overhead press is weak really, thats why the legs have to do so much.

my training is something like this:

1 day - balace, core, flexibility

1 day - upper body hypertrophy

1 day - lower body hypertrophy

1 day - anaerobic circuits

i am now adding a lifting specific day :-)

[tonyframptonpt]

im loving the 'ghetto style' workouts man, thats wicked!

kool tune too, what is it?

[dhamill23]

Yeah it is ghetto, I've done my garage out into a gym. Gonna try and make it better soon and put punch bag in.

Song is NERD- Truth or dare

Yeah this is first vid I have ever put on here, but hopefully it'll motivate me to get better progress.

[wolfmarl]

doing well mate but ur overhead press technique needs improving dnt bend ur knees to press the weight coz its sort of cheating keep from ur core down 2 ur toes tight and squeeze your glutes also.keep going wid 5x5 its an awsum program

[PartyWood]

cheers mate! you'll be hitting that 100kg soon dude! oh and from my observation your leg on the squat only came in once so no biggy.

[StanSmith904]

nearly catching up with you!

[jimbochong]

also, you are using your legs on the overhead press

[jimbochong]

your knees are coming in when you are doing the squats, especially your right knee.