Stronglifts 5x5 - Recommended Starting Weight Too Light!

[CC268]

Any of you have done Stronglifts 5x5 from a more Novice-Intermediate lifter...how did you determine your starting weight? The weights recommended by Strong Lifts (50% of 5 rep max) are just way too light. Seems a bit ridiculous. Could I start at say 70% of 5 rep max and be alright?

[AveryKuhn]

You could, but may rob yourself in the long run. I find its better to start a program lighter than you'd like so you adjust to volume/routine and add weight over time. Weightlifting is never a sprint. 5x5 is a guideline not a prescription, but try it as the program says and as long as you stick to it you WILL make progress (assuming nutrition and recovery is where t needs to be).

[Jasonk282]

You could, but may rob yourself in the long run. I find its better to start a program lighter than you'd like so you adjust to volume/routine and add weight over time. Weightlifting is never a sprint. 5x5 is a guideline not a prescription, but try it as the program says and as long as you stick to it you WILL make progress (assuming nutrition and recovery is where t needs to be).

This^

It's not going to do any harm to start light, however starting to heavy will do harm

[CC268]

So here are my current 5 rep maxes:

Bench: 185x5
Squat: 225x5
Deadlift: 245x5
Overhead Press: 105x5
Barbell Row: 185x5

Is Strong Lifts a good next move for me or should I be doing something else altogether?

[Jasonk282]

So here are my current 5 rep maxes:

Bench: 185x5
Squat: 225x5
Deadlift: 245x5
Overhead Press: 105x5
Barbell Row: 185x5

Is Strong Lifts a good next move for me or should I be doing something else altogether?

Really everything but your bench could be a lot higher.

My 5rm after 4 months on starting strength was...

Bench 195
Squat 275
Deadlift 350
Ohp 135
Row 195

I have a feeling you'll be able to get more our of your bench and row as well.

[CC268]

Really everything but your bench could be a lot higher.

My 5rm after 4 months on starting strength was...

Bench 195
Squat 275
Deadlift 350
Ohp 135
Row 195

I have a feeling you'll be able to get more our of your bench and row as well.

Thanks for the response. I guess at this point I just need to decide between Strong Lifts, Starting Strenght, Fierce Five, etc...

[TheShadowMan]

I actually used 5x5 stronglifts a few years back and got from 165 squat to 230(main goals were a bigger squat and deadlift). It does work, but I think it's important to learn how to do the lifts correctly with less weight first and have plenty of time to progress upwards. At the same time though, I never liked the idea of doing sets which don't make me fight for the last rep of the range chosen. Strangely some lifts didn't grow much, like my press and bench - but the pull movements did. This is okay, because I wasn't really after better numbers with push exercises anyway. If I were to do it again, I would like to see a much better end result with them, but these days I like to train in mid to high rep ranges so it isn't the best fit for me.

[sooby]

I'd say in your case since you have developed some overall strength is to start slightly lighter than your 5RM's, I don't see a reason that you should take 3 months to get up to your maxes unless you want to treat it as a deload. Perhaps take about 6 weeks to get to your maxes at whatever weight that you start with.