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  1. #1
    Registered User tommy421's Avatar
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    Strong Lifts 5X5 question

    Started my first day of stronglifts 5x5 today. and im honestly being overwhelmed with so much information this past week trying to get more into weight training its becoming to much to soak in. lol.

    so i did my "A" day and my lifts were

    Squat 5x5 - 125 (i feel i can do slightly more)
    Bench 5x5 - 115 (Last few sets i needed slight assistance on my last 2-3 reps)
    Barbell row 5x5 - 95

    Now... im supposed to add 5 lbs onto every workout on my next A day which is Friday. i feel like this is a little much to be able to add on every other workout. although i am a beginner so whats my opinion matter. So what do i do from here? should i add 5 to my squat, and keep benching 115 until i can do 5x5 without any assistance and then up the weight? or should i stick to these weights to get my form down? i just need overall guidance on what to do.

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  2. #2
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    repeat weight until you can do 5x5 unassisted then raise weight
    2013 Goals - mm lift more eat more
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  3. #3
    Registered User Dirtymoney5's Avatar
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    Originally Posted by tommy421 View Post
    Started my first day of stronglifts 5x5 today. and im honestly being overwhelmed with so much information this past week trying to get more into weight training its becoming to much to soak in. lol.

    so i did my "A" day and my lifts were

    Squat 5x5 - 125 (i feel i can do slightly more)
    Bench 5x5 - 115 (Last few sets i needed slight assistance on my last 2-3 reps)
    Barbell row 5x5 - 95

    Now... im supposed to add 5 lbs onto every workout on my next A day which is Friday. i feel like this is a little much to be able to add on every other workout. although i am a beginner so whats my opinion matter. So what do i do from here? should i add 5 to my squat, and keep benching 115 until i can do 5x5 without any assistance and then up the weight? or should i stick to these weights to get my form down? i just need overall guidance on what to do.

    If it matters heres my build
    Age: 15
    height: 6 foot
    weight: 150
    Yea its add 5 pounds each workout to your successful lifts. IE add 5 pounds to your squat and barbell row. I believe you are suppose to drop down weight and work back up when you cant get a 5x5 on something(bench for you). So you could either keep at 115 until you get it for 5x5 or drop down to 100-110 and work back up adding 5 pounds each workout.
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  4. #4
    RollBreadNation RollTideNation's Avatar
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    SL is a great program, but I would drop the squats to just 3x5 in a few weeks.

    My buddy started the program about a month ago and his starting lifts were:
    Bench 85
    Squat 115
    Deads 135

    Start light! You should be able to EASILY complete all sets/reps. There should be no assisting.

    I had him making up to 15lb increases each workout and he is moving forward quickly. As long as you hit the full sets/reps, increase weight next workout.
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  5. #5
    Registered User Pfeals's Avatar
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    The whole idea of strength building is to push your body to the limit every time you lift. You're supposed to lift heavy, you either do it, or you dont.
    Also, only add 5 lbs to every compound but DLs a session, or you might stall out early, add 10 lbs to DLs every session.
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  6. #6
    Registered User tommy421's Avatar
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    Originally Posted by Pfeals View Post
    The whole idea of strength building is to push your body to the limit every time you lift. You're supposed to lift heavy, you either do it, or you dont.
    Also, only add 5 lbs to every compound but DLs a session, or you might stall out early, add 10 lbs to DLs every session.
    DL'S? can you explain?
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  7. #7
    Registered User Pfeals's Avatar
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    Originally Posted by tommy421 View Post
    DL'S? can you explain?
    Deadlifts. You increase them in higher weight increments, 10 lbs instead of 5.
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  8. #8
    RollBreadNation RollTideNation's Avatar
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    Originally Posted by Pfeals View Post
    The whole idea of strength building is to push your body to the limit every time you lift. You're supposed to lift heavy, you either do it, or you dont.
    Also, only add 5 lbs to every compound but DLs a session, or you might stall out early, add 10 lbs to DLs every session.
    Even Rippletits advises a 10lb increase on bench, squat, cleans (or rows if you do them), etc for like two weeks, before dropping back to 5, 10 for DL's like you said. Reason being that you start out light to work on form. I find it unnecessary to start with just the bar. As soon as you get your form down, you can start really working. The easy way to do this is to start at a light weight and increase rather quickly, before slowing it down some. You don't have to do this. It's fine to just progress like you said. Either will work. Good post btw.
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  9. #9
    Registered User Pfeals's Avatar
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    Originally Posted by RollTideNation View Post
    Even Rippletits advises a 10lb increase on bench, squat, cleans (or rows if you do them), etc for like two weeks, before dropping back to 5, 10 for DL's like you said. Reason being that you start out light to work on form. I find it unnecessary to start with just the bar. As soon as you get your form down, you can start really working. The easy way to do this is to start at a light weight and increase rather quickly, before slowing it down some. You don't have to do this. It's fine to just progress like you said. Either will work. Good post btw.
    Thanks brah, and yeah, what he said about Rippetoes advice is true, but for weak ****s like I was, I had to start out with the bar lol. It really all depends on how strong you were beforehand and how much you weigh.
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  10. #10
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    you only add 5lb once a week. If you miss a lift you need to tell yourself that you didnt work hard enough/weren't prepared enough/didnt eat enough. Then try again next time.
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  11. #11
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    You're supposed to pick a weight where you still have around 3 reps left in the tank each set. That's how you increase 5 lbs each session. If you go balls to the walls in the beginning, this program will be very short-lived for you.
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