5x5 Stronglifts
I've been doing it for about month. Years ago I was doing a shitty bro split and made some decent progress. What do you guys think? Anyone use it?
>>36354884
Doing texas method nao. But 5x5 is the way to go, bud.
>>36354884
Been doing it for almost 3 months
Did the same mistake of doing bro split and was stuck benching 115lbs for a year.
Now I'm benching 160. Squatting 45lbs to 170 lbs now.
Btw unlock the power rack. Worth the 10 bucks
Greyskull LP if you actually want to be stronger and look like you lift.
Bump
Can anyone give some insight on my accessory lifts?
Sq ohp dl
Close grip bench press 125lbs 3x10
dips 4xf
Lateral raises 30lbs 3x10
Abs. 100lbs 3xf
Sq bp row
Pull ups/chin ups 3xf
Incline dbell 3x7-10 50lbs *
Ezbar bicep curls 65/hammer curls 35 lbs 3x6-8 then 4th set I drop 5lbs and do reps really slow and 5th set is dropset
Abs
>>36354923
>>36354884
Did sl 5x5, 3 months. Progressed to greyskull lp. Love it. Secret is all the pushup and pullups. Arms are blowing up after like 3 weeks
>>36354915
Explain the benefits of the power rack, swine.
>>36354884
I did it for a year and a half, granted about 6 months of that I was spinning my wheels trying to cut and get form down.
So basically really a year of progress.
From being a 130lb 6'2 lanklet I got to 207 lbs, and a 4/3/2/1 for reps except bench.
Its a great program and I recommend it to everyone, who is a skelly. It is efficient, optimal, and nothing gives me a good workout like heavy compounds.
Basic Strong Lifts is perfect for a beginner. The 5 pound increments (as opposed to SS's bigger jumps to the point where form breaks down) allows the CNS ample time to figure out what the fuck it's doing with all these alien movements. 5x5 with warm-ups as opposed to 3x5 provides ample opportunity to get the movements down while the weight is low.
That being said, I wouldn't waste more than 6 months on it. Assuming you never miss an increase in weight, you've already added ~90 pounds to your squat and deadlift, and ~45 pounds to your bench, row, and overhead press.
At that point, switch over to SS with accessories or something like Greyskull - two programs you can milk for just about a year.
>>36355205
Being able to chin up, OHP and squat in one station
'greyskull lp' fuckin LOL. Look at pictures of the phaggot who wrote that, he is weak as SHIT too
Here is a pic of some anon who did SS
Doesnt matter what routine you do, just do;
3x5 Squat
3x5 Bench/OHP
1x5 Deadlift/3x5 Row
+ other useful compounds
Increase the weight you are lifting each sessions, or every other session, or every week, etc
>>36355260
Can you look at my routine pls?
>>36355205
It tells you when to switch to 3x5. Many people here stick to just 5x5 and when they can't complete their 5x5 anymore they assume they are already intermediate.
Once 5x5 becomes too had you: changet to 3x5 then 3x3 and finally 1x5. After that you move to another program
>>36355291
that is?
>>36355260
I'm doing exactly this and it's going well, would recommend OP
>>36355320
I can only go to gym on 2 days per week
Monday:
Chin-ups 3xf
Squats 3x5
Bench press 3x5
OHP 3x5
Deadlift 1x5
Ab/aux
Friday
Dips 3x5
OHP 3x5
Squat 3x5
Deadlift 3x5
Pendlay row 3x5
I do OHP on both daya because it's lagging behind as hell
>>36355370
Forgot Ab/biceps aux on Friday
Also if I really push, I can add Tuesday and Thursday, really dont know what to do on these days
>>36355370
Looks good. Go heavy, eat more, get bigger&stronger etc
>>36355391
If you can do 1 extra day a week, cut back on some of the exercises and do an extra monday or friday sesh. Keep it simple until you hit 1/2/3/4 for 5 rep sets
3x5 Squat
3x5 Bench/OHP
1x5 Deadlift/3x5 Row
3x5 Chins/Dips
Should get you there.
>>36355395
Thx fampai, currently:
6'3"
178lbs
OHP 88lbs (weak af I know)
Bench 154 lbs
Squat 240 lb
Deadlift 265 lbs
8 BW chinups
>>36355413
Can I do rows instead of deadlifts? Can't deadlift due to a back problem
>>36355431
If you really have to get rid of deads, then do rows and back extensions, or even SLD or Barbell hip thrusts. If flexibility is an issue, do sumo deadlifts instead
>>36355448
Can you suggest me some effective, nonautistic Ab exercises to add to my 2 days per week shit?
Ive doing this
Should I switch to 5x5?
Thanks senpai
>>36355549
Whoops forgot attachment
>>36354884
on SL for about 3 months now. started with the bar. Doing warmups as per the program.
I've come to a point in squats where I'm scared to progress the babbyweight because of fear of snapcity. The bar is so slow going up. My form is ok though. DLs same thing, afraid to put weights up because my form is giving up on the last reps.
SQ 3x5 92.5kg (cyan)
OHP 3x5 47.5kg (purple)
BP 5x5 70kg (grey)
Row 5x5 52.5kg (orange)
DL 1x5 105kg (green)
BW haven't measured since late Jan but been eating clean and trying to cut a bit. Red in graph.
>>36355581
If your form is shit the first 3 sets then deload.
Don't cut. Eat as much as you can.
