Starting Strong Lifts 5x5

TommyKnocker

Hi All

After almost a year in the gym randomly lifting weights without much real purpose, using predominantly isolation exercises, I was a little disappointed that I was not bigger and stronger than I am.Even though I reckon I am probably in the best shape I have been in a long time.

So the old adage is true, fail to plan, plan to fail!!

With that in mind I have started on the Strong Lifts 5x5 program from today.

See http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Program looks like the following

Workout A Workout B Squat 5x5 Squat 5x5 Bench Press 5x5 Overhead Press 5x5 Inverted Rows 3xF Deadlift 1x5 Push-ups 3xF Pull-ups/Chin-ups 3xF Reverse Crunch 3x12 Prone Bridges 3x30sec
Like starting strength it is done on alternative days and you increase the weight with 1.25kg plates (one on each side of the bar) each time you repeat an exercise. The only slight modification I plan on doing is to change around the Abs exercise rather than just using the two listed above.

Going strictly by the plan I should have started with just an empty 20kg Olympic bar today to work on my form. My squatting form is pretty good so I started with a 5kg plate on each side for both the squat and bench press.

This felt really easy and I was finished my workout in around 40 minutes. It does not feel like I have worked out at all today as a normal Sunday up until now would have been chest, triceps & forearms followed by a 40 minute spin class.

Hopefully after a few weeks when the weight starts to move up it will feel more like a workout again.

My Goals at the moment are to add a little lean mass especially on my upper body and increase my squat, dead and bench lifts. So hopefully this will help.


Best Regards,

M

cardio,shoot me

hi just wondering what your current stats are?

TommyKnocker

Hi There

Not sure what you mean by "my stats"?

If it is what I can currently lift, then

Bench: 70kg
Squat: 75kg
Deadlift: Haven't really done deadlift before. Tried it last week with an instructor in the gym, just to get the technique and lifted 50kg pretty easily.

If you mean my physical stats, then

Gender: male
Age: 46
Weight: 160lbs (72.72kg)
Height: 5ft 6
Body fat %: 12-13% (Guestimate). Measured at 14% 2 months ago and I know I have dropped some since then.

Aiming to get to around 12 st with 10% BF or less. As I said I have spent the last 10 months on isolation exercises mostly and thought I would be a little bigger than I am now. Though I used to do quite a lot of cardio as well, which I have been informed on another thread would not aid my goal of adding muscle. Hence the Strong lifts program. I have heard good reports of both this and the starting strength program. Picked strong lifts as I could not get the hang of the power clean and was afraid of injury.


Best Regards,

M

TommyKnocker

First Strong lifts workout

Weights are really light starting off, making sure technique is correct. 30 seconds rest between sets & 90 seconds rest between exercises.

Back Squat 5x5x30kg
Bench Press 5x5x30kg
Inverted Row 3 to failure (1x12, 1x9, 1X8)
Pushups 3 to failure (1x40, 1x25, 1x20)
Reverse Crunch 3x15

I intend to cycle through different ab exercises each session

Total time taken for workout around 40 minutes

TommyKnocker

Second Stronglifts 5x5 workout

Still keeping to 30 seconds between sets and 90 seconds between exercises.

Squat 5x5x32.5kg
Standing Press 5x5x30kg
Deadlift 3x5x45kg (only supposed to do one set, but weight is easily manageable so done 3 with good technique).
Chin-ups 3 to failure (1x12, 1x9, 1x8) First time doing Chin-ups, so not too bad. Last couple on 2nd and third set were not full chin-ups as chin did not get fully over the bar.
Prone Bridge 3x30 seconds. (changed this to cable crunches 3x15x61kg and wood choppers 3x10x30kg, as I can hold a prone bridge for over 6 minutes at a time)
Threw in 3x8x15kg dumbell curls for the fun of it

First time to do Chins as I said and also first time for standing press. I think these two exercises will be the most troublesome for me, especially the press as I increase the weight by 2.5kg each workout.

I have ordered a set of fractional plates to use with the press if the 2.5kg jump gets too much.

Squat and DL felt really easy. I could easily lift more weight, but I am trying to stick to the program as it is laid out. Hardest part of the squat is I have a slightly tender spot on my back from squating on Sunday. I only noticed it when I got under the bar this evening. Previously all my squatting was front squats. I am sure I will get used to it in time.

Total time taken for workout 40 minutes

TommyKnocker

Just for completeness

Monday was cardio and Abs.

Cardio 45 min Spin Class, emphasis on interval training

Abs 2 circuits of the following Performed as a super set with no rest between exercises (15 minutes total)

Slow sit-ups x 15
Weighted crunch 20 x 7.5kg
Oblique Crunches 40 (20 to each side)
Weighted situps 15 x 10kg
Russian Twists 30 (15 per side)
Weighted Side bends 15 each side x 20kg
Dragon Flags 10
Back Hyper extensions on back glute/ham bench 3x10x5kg
Glute/ham sit-ups 3x10x5kg

TommyKnocker

Just Cardio today.

1 hour spin class, emphasis on interval training.
30 mins stretching

Easy day really

TommyKnocker

Back to Routine A tonight

Back Squat 5x5x37.5kg
Bench Press 5x5x40kg
Inverted Row 3 to failure (1x12, 1x10, 1X10)
Pushups 3 to failure (1x42, 1x22, 1x20)
Cable Tricpe Pushdowns 3x10x27kg
Cable overhead tricep extensions 3x10x27kg

Workout time 45 minutes

Abs work

Two circuits, each circuit performed like a super set with no rest between exercises. 90 second rest between circuits

Slow sit-ups x 20
Weighted crunch 20 x 7.5kg
Oblique Crunches 40 (20 to each side)
Weighted situps 15 x 10kg
Russian Twists 30 (15 per side)
Dragon Flags 10
Reverse Crunch with vertical leg extension 15

Workout time 15 minutes

Weights for bench and Squat are still very light, but form is good. So if I can continue to hold my form as the weights get heavier, then this time spent on light weights focusing on technique will have been worth it.

Rest day tomorrow, Friday 31 July. No workouts of any kind :P I take Friday off every week.

Might book a full body massage just to loosen up a little.

TommyKnocker

Cardio day.

Spin: 1 Hour

Abs:

Cable Crunches 3 x 15 x 61kg
Reverse cable Crunches 3 x 15 x 61kg
Wood Choppers 3 x10 10 (27kg, 29.3kg, 34kg)

TommyKnocker

Strong Lifts Workout

Still working with 30 second rest between sets, 60 seconds between exercises.

Basic Workout

Back Squat: 5 x 5 x 40kg
Standing Press: 5 x 5 x 32.5kg
Deadlift: 3 x 5 x 47.5kg
Pull-ups: 3 to failure (11,9,7)

Forearms

Reverse BB Curls: 3 x 10 x 20kg
Reverse Wrist Curls (BB): 3 x 10x 10kg
Wrist Curls (BB): 3 x 10 x 25kg
Hammer Twist: 3 x 10 x 7.5kg

Abs (1 Circuit)

Slow Sit ups (2 sec up, 3 sec down) 20
Weighted Crunches 20 x 7.5kg
Weighted Sit ups 20 x 10kg
Russian Twists 30 (15 to each side) x 7.5kg
Reverse Crunches with leg pushups 20

TommyKnocker

Scheduled Day off for Family stuff

Was only going to be a cardio day anyway and my cardio fitness is reasonably good.

TommyKnocker

Strong lifts Workout

Again as weight used on squats & Bench is still a bit away from my max, I kept the rest between sets to 30 seconds. Rest between exercises to around 60 - 80 seconds. Also did two warm up sets of both squat and bench using empty bar for first set and 30kg for second.

Have to try and find someone to show me how to power clean correctly as I would like to add this exercise to my workouts also.

I have watched some videos on Youtube and crossfit and I can get the bar up to my shoulders, But I cannot get the hang of "jumping under the bar" on the second pull, so I am sure that my technique is all wrong.

Routines core lifts

Back Squat: 5 x 5 x 45kg
Bench Press: 5 x 5 x 45kg
Inverted Rows: 3 to fail (17, 14, 10)
Pushups: 3 to fail (45, 23, 21)

Total Time: 30 minutes

Triceps

Rope Tricep Pushdowns: 3 x 10. 20kg
Rope Tricep Extensions: 3 x 10 x 20kg

Total time 10 minutes

Abs Circuit x 3

Cable Crunches: 15 x 61kg
Reverse Cable Crunches: 15 x 61kg
Wood Choppers (low to high): 10 (29.3kg, 31.6kg, 34kg)
Reverse Crunches with vertical leg extensions: 15
Dragon flags: 10, 10, 6

Total time 17 minutes

itsallaboutheL

I have watched some videos on Youtube and crossfit and I can get the bar up to my shoulders, But I cannot get the hang of "jumping under the bar" on the second pull, so I am sure that my technique is all wrong.

So's mine, we should start a "my technique is crap society".......

Well some of my technique is pretty sweet i'm told:p

Sorry for the spam, keep up the good work!!

TommyKnocker

Cardio Day

Spin: 45 minutes (Intervals)

TommyKnocker

Strong Lifts 5 x 5

Back Squat: 5 x 5 x 47.5kg
Standing Press: 5 x 5 x 35kg
Deadlift: 3 x 5 x 50kg
Chinups: 3 to failure (10, 7, 5)

Time: 40 mins

Biceps

Seated Alternating Bicep Curls: 1 x 12 x 15kg, 1 x 10 x 15kg & 1 x 8 x 15kg
Alternating Hammer Curls: 1 x 16 x 14kg, 1 x 12 x 14kg & 1 x 10 x 14kg

Time: 10 minutes

Abs/Core (2 circuits)

Slow situps: 15
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 15

Back Hyper Extensions: 3 x 10 (2 of which used 10kg weight)
Glute/Hamstring Situps: 3 x 10

Time: 18 Minutes

Still have a bit to go before the squats and deadlift get really challenging. Still concentrating on my form on these lifts, which I think is ok.

Standing press is going to start getting difficult in the very near future. I wasn't exactly struggling on the last set but... My fractional oly plates arrived this week, so at least I can use this to micro increase on standing press when the 1.25kg each side jump becomes too much

Disappointed with chinups as I was a few reps short in each set compared to the last time but just couln't squeeze any more full reps out. Might start adding some negatives in future when I fail

TommyKnocker

Weekly Rest Day. No workout

TommyKnocker

Cardio

Spin: 1 hour class (intervals and hill climbs)

Time: 1 hour

Abs/Core

Reverse Cable Crunches: 3 x 15 x 63.3kg

Wood Choppers (Low to High): 3 x 10 x 34kg

Cable Crunches: 1 x 15 x 63.3kg, 2 x 15 x 68kg

Reverse Crunches with vertical leg extension: 3 x 15

Dragon Flags: 3 x 10

Time: 25 minutes

Stretching

Upper body stretching: 20 minutes

TommyKnocker

Strong Lifts 5x5

Back Squat: 5 x 5 x 50kg (2 warm up sets with low weight prior to starting work sets)
Bench Press: 5 x 5 x 47.5kg (2 warm up sets with low weight prior to starting work sets)
Inverted Rows: 3 to fail (16, 13, 11)
Push ups: 3 to fail ( 45, 23, 20)

Time: 40 mins

Triceps

Standing Tricep Extensions: 1 x 10 x 25kg, 1 x 10 x 27.5kg, 1 x 10 x 30kg
Tricep Kickbacks: 3 x 10 x 10kg

Time: 15 mins

Forearms

Reverse BB Curls: 3 x 10 x 25kg
Reverse Wrist Curls: 1 x 10 x 10kg, 2 x 8 x 10kg
Wrist Curls: 3 x 10 x 25kg
Hammer Twists: 3 x 10 x 10kg

Time: 20 mins

Good workout. Starting to feel squats now. Especially the bar on my back. I have only previously done some front squats, so the bar on my back feels different. I have front squatted 60kg before so I still have a bit to go (I think) before I start to struggle with the 5 x 5 reps.

Bench is still easy I have previously benched 70kg for 5 reps so I should still have a good bit of room here before I start to struggle also.

Rows and push ups are pretty much the same as the last time, was hoping for an increase, but hey ho.

TommyKnocker

Cardio & Abs

Spin: 74 minutes. First 30 minutes just on my own with my iPod doing intervals. then 45 minutes class (more intervals and hill climbs).

Time: 75 minutes

Abs/Core Circuit x 2

Slow situps: 20
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Back Hyper Extensions: 3 x 10 (2 of which used 10kg weight)
Glute/Hamstring Situps: 3 x 10

Time: 20 - 25 minutes

Great workout. Spin was really tough. Legs like jelly when finished . Squatting and deadlifting should be fun later

TommyKnocker

Strong Lifts 5x5

Back Squat: 5 x 5 x52.5kg
Standing Press: 5 x 5 x 35.5kg
Dead Lift: 1 x 5 x 52.5kg, 4 x 5 x 55kg
Pull ups: 3 to fail (11, 8, 6, 4)
Bent Over Rows: 5 x 5 x 42.5

Time: 47 minutes

Biceps

Hammer Curls: 3 x 16 (8 each side) x 12kg
Alternate Bicep Curls: 3 x16 (8 each side) x 12kg

Time: 10 minutes

Misc

Pushups with raised legs: 2 x 20

Time: 4 minutes

Notes

Squats felt ok. Still feel that I have a bit more to go weight wise. Having the bar on my shoulders was too uncomfortable tonight. Hopefully getting use to it.

Standing press was "hard ish" I know that this is going to be the lift that I will have the most trouble with.

Deadlifts were good. I enjoy DLs and got carried away tonight. Strictly, the routine calls for 1 set of 5 reps, but I have being doing 3 sets since I strted as the weight was pretty light. Tonight however I jumped up by an extra 2.5kg on the second set and done 5 sets instead of 3.

Pullups I am not sure about. I thought I would be adding maybe 1 or 2 extra reps per set week on week but I am still where I was on week 1

I only count the full repititions (chin over the bar) in my stats, though I do go until I can't pull myself up any more each set. Have to switch to using the pull up station where I can also do negatives to try and increase my numbers.

Bent Over Rows. I added these in to my routine tonight to replace the ab exercise (prone bridge) listed in the program as I do a Abs workout on my cardio days and also just to mix thing up a little.

I plan to add lunges into the other routine to replace the reverse crunches.

Bicep & Pushups were just done for the fun of it

TommyKnocker

Cardio & Abs

Spin: 1 hour class (mixed session)

Abs

Reverse Cable Crunches: 3 x 18 x 63.3kg
Wood Choppers (low to high): 3 x 12 x 29.3kg
Cable Crunches: 3 x 18 x 68kg
Prone Bridge: 5.5 minutes moving dirctly from (no rest between position changes)
Prone Bridge - 30 secs
Prone bridge balancing on 1 arm & 1 leg - 60 secs
Prone Bridge - 30 secs
Prone Bridge Balancing on opposite arm & leg - 60 secs
Prone Bridge - 30 secs
Prone bridge -moving forward and back on toes for 10 second count x 6 (total 60 secs)
Prone Bridge - 60 secs
Side Bridge: 2 x 60 secs per side

Rotator Cuff exercises using cable machine & 5kg Dumbell

TommyKnocker

Strong Lifts 5x5

Back Squats
1 x 5 x 30kg (warm up set)
1 x 5 x 45kg (warm up set)
5 x 5 x 55kg (work sets)

Bench Press
2 x 5 x 40kg (warm up sets)
5 x 5 x 50kg (work sets)

Inverted Rows
3 to Failure (19, 14, 12)

Push Ups
3 to Failure (46, 25, 23)

Workout Time: 44 mins

Triceps

Bench Dips
3 x 10 x 15kg

Push Downs
3 x 10 x Plate 14 on Galileo Machine

Overhead Rope Extensions
3 x 10 x 22.3kg

Workout time: 17 mins

Squats felt good, though the weight is starting to feel challenging now which is good.

Bench is still a bit away from what I was lifting in my headless chicken days, so not too hard.

Inverted Rows and Push ups are slightly up on last workout so I am pleased with that.

TommyKnocker

Friday 14 August - Rest Day and Blood Platelet Donation

Saturday 15th August - Friday 21st August

This is a scheduled rest week. I take a week off from the Gym every 3 months or so just to give the dody a rest from both the weights and the Creatine

TommyKnocker

Cardio Day

Spin: 1 hour class (intervals and Hill Climbs)


Abs & Core Circuit x 2

Slow situps: 20
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Back Hyper Extensions: 3 x 10
Glute/Hamstring Situps: 3 x 10


Felt good to be back training again It is a struggle to stay away from the gym. I miss the high you get after a good work out.

TommyKnocker

Strong Lifts 5x5

Back Squat
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 57.5kg (work sets)

Standing Press
2 x 5 x 30kg (warm up sets)
5 x 5 x 40kg (work sets)

Dead Lift
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 60kg (work sets)

Wide Grip Chin ups: 3 to fail (11, 8, 7)

Bent Over Rows: 5 x 5 x 45kg

Workout Time: 50 minutes


Triceps

Bench Dips
3 x 12 x 15kg

Narrow Grip Bench Press
3 x 10 x 48kg

Kick Backs
3 x 10 x 10kg

Workout Time: 18 minutes

Forearms/WristsReverse BB Curls: 3 x 10 x 25kg
Reverse Wrist Curls: 1 x 10 x 10kg, 2 x 8 x 10kg
Wrist Curls: 3 x 10 x 25kg
Hammer Twists: 3 x 10 x 10kg

Workout Time: 17 mins


Squats were good, got all reps in each set fairly easily. However I am starting to feel the last couple of reps in the last two sets now.

Standing Press is now starting to get to where I think I will soon start to struggle to add more weight. Probably haveto start to use my fractional plates pretty soon on this lift.

Dead Lift. Again I got carried away and did 5 work sets when the program only calls for one. However I really like dead lifting so I am going to do at least 3 sets adn up to 5 for as long as I can still recover. Must say I can feel it in my legs and glutes today. Not sure how much is due to the week off and how much is due to squatting and dead lifting on the same day.

Bent Over Rows. I really felt the last few reps of the last two sets. Not too sure how much more weight I will be able to add here either. We'll see though.

Wide grip Chins are still stuck around the same numbers. Would really like to be able to start to see an increase in the reps on this one.

bigstar

hey b builder, just noticed some of your warm up sets seem very heavy compared to your work sets. going 30kg 2x5 and then 40kg 5x5 wouldnt be the best way to warm up for presses. try starting with the bar and then up to 2 or 3 reps at 30kg and then your work sets. you dont want the warm ups to interfere too much with the work set sets.

hows the cleans coming along anyway.

TommyKnocker

bigstar wrote: »

hey b builder, just noticed some of your warm up sets seem very heavy compared to your work sets. going 30kg 2x5 and then 40kg 5x5 wouldnt be the best way to warm up for presses. try starting with the bar and then up to 2 or 3 reps at 30kg and then your work sets. you dont want the warm ups to interfere too much with the work set sets.

hows the cleans coming along anyway.

Hi bigstar

Thanks for the input re the warm up sets. Deffinitely agree, especially with the standing presses as I am going to struggle with this lift pretty soon.

However with the squat and dead lifts, I am still a good bit away from really struggling and the warm up sets are fairly easy. Even the actual work sets in the squats are only now starting to get challenging in the last reps of the last set or two. But I could probably drop these a little too as it is mostly just too make sure that my form is good before I add my working weight.

As for the cleans, well I am still working on "the second lift", getting the bar to the rack position. I think I am getting a little better but...

Still using an empty 20kg bar at the moment. Will throw on some 5kg plates and see how I go with that as I would like to add this lift into my routine.

Again thanks for the input.


Best Regards,

M

justsomebloke

Hi,

just as a matter of interest does the programme you are doing suggest doing all the ab work on the other days as I would be very hesitant about doing so much myself, especially as you have it the day before your lifting, i.e. you will have a day off then do ab work then do a weights workout. Most of the lifts you are doing will be working your core as is so as you do a then do more days of core work you aren't going to be giving your core enough rest between days. I would suggest if you do want to do some assistance ab work (you probably won't need as much as you are doing either) do it on the weights days so you are giving your body enough time to recover between workouts

TommyKnocker

Hi There

Joe the Santa wrote: »

Hi,

just as a matter of interest does the programme you are doing suggest doing all the ab work on the other days as I would be very hesitant about doing so much myself, especially as you have it the day before your lifting, i.e. you will have a day off then do ab work then do a weights workout. Most of the lifts you are doing will be working your core as is so as you do a then do more days of core work you aren't going to be giving your core enough rest between days. I would suggest if you do want to do some assistance ab work (you probably won't need as much as you are doing either) do it on the weights days so you are giving your body enough time to recover between workouts

No. Strictly speaking workout A has 3 x 12 reverse crunches as the ab exercise and workout B has 3 x prone bridge for 30 secs, build to 3 x 60 secs.

I've always done my abs workout after cardio and neither of these two exercises were very challenging, so I dropped the abs exercise from both strong lifts workouts and have added in bentover rows to workout B and intend to switch between weighted lunges and weighted step-ups in workout A.

Good point about switching my ab work to my weight days. I had never considered the secondary work my abs were doing on my weights days.

Appreciate the input. Thanks a mill


Best Regards,

M

TommyKnocker

Cardio & Abs

Spin: 1 hour class focusing on intervals and hill climbs


Abs Circuit x 3

Reverse Cable Crunches: 3 x 18 x 63.3kg
Wood Choppers (low to high): 3 x 12 x 34kg
Cable Crunches: 3 x 18 x 68kgReverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Abs workout time: 22 mins

TommyKnocker

Strong Lifts 5x5

Back Squat
2 x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 60kg (work sets)

Bench Press
1 x 5 x 35kg (warm up set)
1 x 5 x 40kg (warm up set)
5 x 5 x 52.5kg (work sets)

Inverted Rows
3 sets to failure (17, 13, 11) -- less than last time :(

Push-ups
3 sets to failure (51, 26, 25) -- First time over the 100 mark

Workout time: 45 mins

Biceps

Bicep 21's
3 Sets

Hammer Curls
3 x 12 x 12kg (6 curls to each side)

Standing DB Curls
3 x 12 x 12kg (6 curls to each side)

Workout Time: 20 minutes

Notes

Squats were quite good. I thought that the 60kg tonight was easier then the 57.5kg last time. I have cahnged the rest period between sets from 30 seconds to a full minute and teh extra rest makes a difference.

Bench Press was ok. I have benched heaver then this so still working up the weight. Trying to concentrate on really strict form 3-4 seconds down 2 seconds up.

Inverted Row was not great tonight. 1 rep per set off what I managed last time. Really wish that these and my Chin-ups were progressing better.

Pushups were good. I managed to get 102 between the 3 sets. First time over 100

Biceps routine is just added to supplement the compound lifts as my arms are one of the areas I want to improve.

After I finished with my biceps I did 1 further round of push-ups, just to see how I would do and I managed 40, which surprised me a little as I had struggled with the last of the three sets earlier to get over the 100 mark.

All in all a good workout. I was feeling a little tired going into the gym and actually contemplated wussing out for a moment :eek: Glad I went in the end.