Daedala (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
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lifting_heavy_things2013-04-21 09:18 am
daedala) wrote in lifting_heavy_things2013-04-21 09:18 am
StrongLifts 5x5 modifications
Hi all. I just realized I've been stalled on deadlifts in my current program for two months. Yikes! That means it's time to move on.
I am thinking of doing Stronglifts 5x5. It's a pretty basic squat/bench/row/press/deadlift program where you do 5 sets of 5 reps, start very light, and add weight every workout.
A
5x5 or 3x5 squats (start with empty bar at 5x5, go up 5 lbs per completed workout, drop to 3x5 fast)
5x5 bench (start with empty 30 lb bar, go up 5 or 2.5 lbs per competed workout, if I can find the fractional plates)
5x5 assisted pullups (start with a 70 lb counterweight, go down 5 lbs per completed workout)
B
3x5 squats
5x5 press (start with empty 30 lb bar, go up 5 or 2.5 lbs per competed workout, if I can find the fractional plates)
1x5 deadlift (not a modification, the is in the original, though I may use a lower starting weight)
Thoughts? I always get annoyed when someone talks about modifying an established program, so now I'm annoyed at myself. :) I realize that this program is somewhat compromised. But the original Stronglifts is very heavily geared towards men, and strongly recommends against doing cardio. I'm not as strong as a man, I won't make gains as quickly, and I want to go biking.
I am thinking of doing Stronglifts 5x5. It's a pretty basic squat/bench/row/press/deadlift program where you do 5 sets of 5 reps, start very light, and add weight every workout.
- I bike a lot. Heavy squats and deadlifts will interfere with this. Given a choice between biking and lifting, biking wins. My average last year for the season was 70 miles per week; I'm aiming for 100.
- I'm kind of worried about the form of barbell rows and the starting weight needed. Starting with 65 lbs (you need plates on the bar because you're starting from the floor) is reasonable for men. I'm not sure how reasonable it is for me. Stronglifts recommends starting with inverted rows if you have trouble with that, but those make my shoulders feel funny in a bad way.
- Reduce the volume on squats to 3x5 as soon as I feel like it interferes with biking. Maybe not the first week, but very soon. And go to twice a week rather than three times per week if needed.
- Do assisted pullups (which my shoulders are fine with) instead of barbell or inverted rows. Start with 50% bodyweight as counterweight. My goal is pullups anyway.
- Being female, my upper body strength kind of sucks. While I know I can do 5x5 with the 45 lb bar easily, I'll plateau really fast that way. So I will start with the 30 lb bar they have at my gym.
A
5x5 or 3x5 squats (start with empty bar at 5x5, go up 5 lbs per completed workout, drop to 3x5 fast)
5x5 bench (start with empty 30 lb bar, go up 5 or 2.5 lbs per competed workout, if I can find the fractional plates)
5x5 assisted pullups (start with a 70 lb counterweight, go down 5 lbs per completed workout)
B
3x5 squats
5x5 press (start with empty 30 lb bar, go up 5 or 2.5 lbs per competed workout, if I can find the fractional plates)
1x5 deadlift (not a modification, the is in the original, though I may use a lower starting weight)
Thoughts? I always get annoyed when someone talks about modifying an established program, so now I'm annoyed at myself. :) I realize that this program is somewhat compromised. But the original Stronglifts is very heavily geared towards men, and strongly recommends against doing cardio. I'm not as strong as a man, I won't make gains as quickly, and I want to go biking.