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NFT: NFT: 5 x 5 Stronglifts Program

10 to 13 : 4/18/2017 1:12 pm
Has anyone done this? I've been weight training for almost 10 years and have bounced around from program to program and thought I'd give it a try. Seems fairly straightforward but was curious if anyone had personal experience.
Yes, I did it for a while  
ron mexico : 4/18/2017 1:23 pm : link
its a good beginner /intermediate program. But if you have been lifting for 10 years you would probably find it way too easy in the beginning and then way too hard once you progress to weights closer to your max.

Have you done a 5/3/1 program?
Great for beginners  
GiantFilthy : 4/18/2017 1:32 pm : link
or for people who are getting back into lifting after taking a good bit of time off.
Yes, it works  
Deej : 4/18/2017 1:37 pm : link
If you're comfortable with form, make it 5x3 sets (which Starting Strength does from the outset). 5x5 is nice at lighter weights to get the form down, but at higher weights the 2 extra sets dont add anything. But they take longer to do and the make you tired. SL itself recommends dropping to 5x3 and then 5x1 at some point.

If you're already trained up and comfortable with your form, you should skip ahead in the progression. Instead of starting with an empty bar week 1, put weight on it. Or add 15 pounds per session rather than 5 until you get close to your work weight.

Agree it is a good beginner program. Because it gobbles up the beginner gains. The more complicated intermediate/advanced programs are not "better". Rather, they're necessary when you get to the point that you cant progress (ie. add more weight) with beginner programs. IF you're progressing on a beginner program, intermediate/advanced is counter productive.
Hey man  
tbonfig : 4/18/2017 1:41 pm : link
I had a post not too long ago about the 5x5.

There are pros and cons to it, which you'll be able to figure out easy enough. Biggest con for me was that as I started to get up in weight (300+ on squat/350+ on deadlift), it became very taxing on my body. Not sure of your age or condition, but I'm in my early 30s and feel like I'm in my 50s (

A pro is that the concept of linear progression is stupidly simple.

As an earlier poster said, it is very easy to pick up after you haven't lifted for a while, which was my goal.

In 10 weeks I went from "getting back into lifting" to joining the 1K club (350 squat 4 times / 250 bench 5 times / 400 deadlift 1 time).

Time for me to start a new program :-)
RE: Yes, I did it for a while  
10 to 13 : 4/18/2017 1:48 pm : link
In comment 13432674 ron mexico said:
Quote:
its a good beginner /intermediate program. But if you have been lifting for 10 years you would probably find it way too easy in the beginning and then way too hard once you progress to weights closer to your max.

Have you done a 5/3/1 program?


While it's been 10 years I would only say the last 1.5 years have been somewhat structured. I started in college and will admit that 1) I worked out with guys who kinda knew what they were doing and 2) we never did anything leg wise.

I thought the 5x5 was interested as I've only gotten into squats and deadlifts for a little over a year. To your point, I was skeptical when I looked at the starting weights for the program, as it seemed pretty light.

I'm not familiar with 5/3/1, I will look into it.
It's very leg heavy, if it's the one from the earlier thread  
schabadoo : 4/18/2017 1:49 pm : link
And very strength oriented. Seems targeted to offensive linemen, powerlifters, etc.

It's seems simple enough, if you need to build a base. I think most people quickly transition into an upper/lower split, or PPL, or a brosplit.
RE: Hey man  
10 to 13 : 4/18/2017 1:52 pm : link
In comment 13432728 tbonfig said:
Quote:
I had a post not too long ago about the 5x5.

There are pros and cons to it, which you'll be able to figure out easy enough. Biggest con for me was that as I started to get up in weight (300+ on squat/350+ on deadlift), it became very taxing on my body. Not sure of your age or condition, but I'm in my early 30s and feel like I'm in my 50s (

A pro is that the concept of linear progression is stupidly simple.

As an earlier poster said, it is very easy to pick up after you haven't lifted for a while, which was my goal.

In 10 weeks I went from "getting back into lifting" to joining the 1K club (350 squat 4 times / 250 bench 5 times / 400 deadlift 1 time).

Time for me to start a new program :-)


I just turned 30 and am in pretty good shape. This intrigued me given limited history squatting and deadlifting.

Another consideration for me was time, as work can be crazy and 3-day a week program is appealing.

Aside from the numbers, curious about your results and what you thought about the program?
RE: RE: Yes, I did it for a while  
Cap'n Bluebeard : 4/18/2017 1:57 pm : link
In comment 13432741 10 to 13 said:
Quote:


I'm not familiar with 5/3/1, I will look into it.


I agree with Ron. Stronglifts is ok, and it's probably the place to start for beginners, but anyone with the kind of experience you have is probably going to outgrow it pretty quickly. I much prefer something like 5/3/1 or the Cube Method at this point. I also experiment with my own training protocols, but something simple like either of those has proven to be far more effective for me.

I've been running 5/3/1 exclusively since January 1st and it's the most consistently I've been able to lift "heavy" without hurting myself in years. If you're older (I'm 37), I'd highly recommend something like that to keep you in the game.

Check out blackironbeast.com. Input your numbers and it'll generate the programming for you.
Black Iron Beast - ( New Window )
Haven't done stronglifts...  
Johnny5 : 4/18/2017 1:58 pm : link
... but I always add a Bill Starr based 5x5 into my mix every few months.

The one I do is not a true 5x5 (and why I prefer it). You progress in weight each set, you base work wight on % of 1RM and increase poundage every week. I'm almost 50 now but I still love this routine.
dammit. wight  
Johnny5 : 4/18/2017 1:59 pm : link
wight = WEIGHT
Seeing the 5x5 routines mentioned here, curious what your goals are  
schabadoo : 4/18/2017 2:03 pm : link
And how much time you have to hit the gym.
RE: RE: Hey man  
tbonfig : 4/18/2017 2:20 pm : link
In comment 13432753 10 to 13 said:
Quote:
In comment 13432728 tbonfig said:


Quote:


I had a post not too long ago about the 5x5.

There are pros and cons to it, which you'll be able to figure out easy enough. Biggest con for me was that as I started to get up in weight (300+ on squat/350+ on deadlift), it became very taxing on my body. Not sure of your age or condition, but I'm in my early 30s and feel like I'm in my 50s (

A pro is that the concept of linear progression is stupidly simple.

As an earlier poster said, it is very easy to pick up after you haven't lifted for a while, which was my goal.

In 10 weeks I went from "getting back into lifting" to joining the 1K club (350 squat 4 times / 250 bench 5 times / 400 deadlift 1 time).

Time for me to start a new program :-)



I just turned 30 and am in pretty good shape. This intrigued me given limited history squatting and deadlifting.

Another consideration for me was time, as work can be crazy and 3-day a week program is appealing.

Aside from the numbers, curious about your results and what you thought about the program?


Good question. I obviously gained strength. I wasn't trying to bulk, so I didn't get a lot of obvious mass, but I definitely converted fat to muscle. I ideally was trying to cut, but I think overall my weight/body type stayed the same, with the exception of the fat to muscle transfer.

My goal was strength gainz and I received strength gainz.

What are you goals?
RE: Seeing the 5x5 routines mentioned here, curious what your goals are  
10 to 13 : 4/18/2017 2:20 pm : link
In comment 13432789 schabadoo said:
Quote:
And how much time you have to hit the gym.


Goals are to increase strength and add lean mass.

Time is dependent on the work week. I have been doing a 4-day split generally Wednesday, Thursday, Saturday and Sunday. I typically go after work so around 6-630.
If you can do four days a week, I'd look at PHUL  
schabadoo : 4/18/2017 2:31 pm : link
It's popular, supposed to be good. A balance of strength and muscle building.
PHUL Workout - ( New Window )
PHUL is good too  
Johnny5 : 4/18/2017 2:39 pm : link
I have done that.

The Bill Starr one I mentioned is a good one for size strength and the workouts are not too long since you are doing 5 sets/5 reps for only 3-4 core exercises and then 8 reps of 2 assistance exercises that vary each workout. I have a spreadsheet that calculates the % for every workout (my favorite thing about the workout) based on 1RM. Let me know if you want it and I'll forward.

You do squat 3x per week though so it is pretty grueling. not heavy squats every time but still grueling if you push yourself. It will definitely add poundages to your core lifts if you hit it hard with good form.
ANyone have any  
tbonfig : 4/18/2017 2:49 pm : link
fun plyometric/HIIT programs they want to suggest?
Maybe I just progress easily  
Deej : 4/18/2017 3:10 pm : link
but I kind of think that unless you want to be really, really strong, Stronglift will get you as far as you need to go for progression on the lifts it covers. I actually never hit my maxes on SL (Im about to restart it after about 2 years off of lifting). But I have little doubt that it would get me well over 400 lbs on DL and at least mid/high 300s on squat if not 4+. 5/3/1 would get me higher after I max, but really, to what end? I'm strong enough. And to look buffer, I'd really need to stop eating like a pig, rather than get my deadlift up another 100 lbs.
Heh Deej  
Johnny5 : 4/18/2017 3:13 pm : link
Yep diet is 90% of it for sure... lol
RE: Maybe I just progress easily  
10 to 13 : 4/18/2017 3:31 pm : link
In comment 13432950 Deej said:
Quote:
but I kind of think that unless you want to be really, really strong, Stronglift will get you as far as you need to go for progression on the lifts it covers. I actually never hit my maxes on SL (Im about to restart it after about 2 years off of lifting). But I have little doubt that it would get me well over 400 lbs on DL and at least mid/high 300s on squat if not 4+. 5/3/1 would get me higher after I max, but really, to what end? I'm strong enough. And to look buffer, I'd really need to stop eating like a pig, rather than get my deadlift up another 100 lbs.


That's essentially my mindset. I'd like to get stronger and add some more muscle but nothing crazy. I have never tried maxing but currently hit 265 squat x 5, 275 DL x 5, 245 bench x 5.

I'm not trying to become a powerlifter nor do I have specific numeric goals in mind, just trying to be a big, strong dude.
RE: Maybe I just progress easily  
tbonfig : 4/18/2017 3:43 pm : link
In comment 13432950 Deej said:
Quote:
but I kind of think that unless you want to be really, really strong, Stronglift will get you as far as you need to go for progression on the lifts it covers. I actually never hit my maxes on SL (Im about to restart it after about 2 years off of lifting). But I have little doubt that it would get me well over 400 lbs on DL and at least mid/high 300s on squat if not 4+. 5/3/1 would get me higher after I max, but really, to what end? I'm strong enough. And to look buffer, I'd really need to stop eating like a pig, rather than get my deadlift up another 100 lbs.


Are we the same person? Couldn't agree more.
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