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  1. #1
    Registered User wantsomegains's Avatar
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    strong lifts 5x5

    If I want to start strong lifts 5x5 is it allowed to ad in some extra isolations for back like 4 sets of lat pull downs, and for biceps and triceps?
    OR should I say it recommended?
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Just do GZCLP instead, that is all accounted for, or if you’re feeling frisky there is ICF (ice cream fitness) which is just SL with a bunch of crap thrown in.
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  3. #3
    Registered User safcpaul's Avatar
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    Add 2 sets of curls and 2 sets of calf raises to workout a and add 2 sets of tricep extensions and 2 sets of lat pulldown to workout b. I would also do your working sets as 3x5 instead of 5x5 if it was me
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  4. #4
    Registered User wantsomegains's Avatar
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    That seems good I was also thinking of that. This was what I initially had in mind.
    A
    3x5 squats
    3x5 benchpress
    3x5 barbell rows.
    3x8-12 lateral raise
    3 x abs

    B
    3x5 squats
    1x5 deadlift
    3x5 OHP
    3/4x8-12 lat pulldowns
    3x iso biceps x iso triceps
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  5. #5
    Registered User safcpaul's Avatar
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    Originally Posted by wantsomegains View Post
    That seems good I was also thinking of that. This was what I initially had in mind.
    A
    3x5 squats
    3x5 benchpress
    3x5 barbell rows.
    3x8-12 lateral raise
    3 x abs

    B
    3x5 squats
    1x5 deadlift
    3x5 OHP
    3/4x8-12 lat pulldowns
    3x iso biceps x iso triceps
    That looks fine mate
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  6. #6
    Registered User air2fakie's Avatar
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    You already gave up on "The Rite" after a couple of days? Given your complaints about beginner program progression not sure SL is the most suitable choice, but good luck!
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  7. #7
    Registered User safcpaul's Avatar
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    Originally Posted by air2fakie View Post
    You already gave up on "The Rite" after a couple of days? Given your complaints about beginner program progression not sure SL is the most suitable choice, but good luck!
    Agree with this. Whatever program doesn't matter nearly as much as sticking to a program. You need to grit your teeth and put yourself through some hard work consistently
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  8. #8
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by wantsomegains View Post
    That seems good I was also thinking of that. This was what I initially had in mind.
    A
    3x5 squats
    3x5 benchpress
    3x5 barbell rows.
    3x8-12 lateral raise
    3 x abs

    B
    3x5 squats
    1x5 deadlift
    3x5 OHP
    3/4x8-12 lat pulldowns
    3x iso biceps x iso triceps
    Subtract abs and biceps/triceps and add something approximating effort.
    Am I therefore become your enemy, because I tell you the truth?
    Galatians 4:16
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  9. #9
    Registered User wantsomegains's Avatar
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    Originally Posted by air2fakie View Post
    You already gave up on "The Rite" after a couple of days? Given your complaints about beginner program progression not sure SL is the most suitable choice, but good luck!
    It's not that I gave up. I was aimin for 5 reps 60kg yesterday and I was so close to getting it. But my left hand wouldn't put up the bar. I screamed for help no one was in the gym. I managed to hold the bar and slip through but my left upper pec and a bit of the shoulder is hurting today so I thought I would reset and take time of from heavy load (for me). I saw this opportunity as a way to start on stronglift like you guys said a more proven method.

    But do you think I should continue with my program? and a days rest will do?
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  10. #10
    Registered User wantsomegains's Avatar
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    Originally Posted by TolerantLactose View Post
    Subtract abs and biceps/triceps and add something approximating effort.
    Like close grip bench for arms and RDL instead of abs?
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  11. #11
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by wantsomegains View Post
    Like close grip bench for arms and RDL instead of abs?
    No. I mean actually working hard.
    Am I therefore become your enemy, because I tell you the truth?
    Galatians 4:16
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  12. #12
    Registered User air2fakie's Avatar
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    Originally Posted by wantsomegains View Post
    It's not that I gave up. I was aimin for 5 reps 60kg yesterday and I was so close to getting it. But my left hand wouldn't put up the bar. I screamed for help no one was in the gym. I managed to hold the bar and slip through but my left upper pec and a bit of the shoulder is hurting today so I thought I would reset and take time of from heavy load (for me). I saw this opportunity as a way to start on stronglift like you guys said a more proven method.

    But do you think I should continue with my program? and a days rest will do?
    Pretty sure no one had recommended SL to you, esp if you're going to use it only for a few workouts. You already have my thoughts on "The Rite" from the other thread, which seems to have lasted only one workout. Good luck!
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  13. #13
    Registered User wantsomegains's Avatar
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    Originally Posted by air2fakie View Post
    Pretty sure no one had recommended SL to you, esp if you're going to use it only for a few workouts. You already have my thoughts on "The Rite" from the other thread, which seems to have lasted only one workout. Good luck!
    No I'm planning on building up to SL to heavy loads and and see how far. I meant I would use it to reset and work my way up.
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  14. #14
    Registered User Ghawk21's Avatar
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    This is why you got flammed so hard for posting your own beginner program. You really need to just accept that you don't really understand how training works despite your academic reading and whatever Youtube videos you watched in med school. Pick a program, I'll recommend Fierce 5 or Canditos Linear beginner program. Follow them for months and focus on getting stronger and learning how to lift properly. Don't add exercises or screw around with them, follow them as written.
    Bench: 365
    Squat: 495
    Deadlift: 535

    Refrigerator Lover
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  15. #15
    Registered User kharneth's Avatar
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    As a beginner you don't need extra lifts or isolation exercises. The 5 exercises in SL will hit all your muscles, especially biceps and triceps. But it's definitely not a program to pick up and put down, you need to stick it through for a while. If you want to add anything, I'd suggest pull ups at the end of the workout, but even then it's entirely unnecessary. Put all of your energy, effort, and attention into performing the 5 big lifts. Focus first on lifting them as efficiently as possible, working towards perfecting your form. Then once you have very good form, work on moving the bar with explosive force. And then eventually the weights will get really heavy and you won't want or need any other exercises. Not at least until you break through to intermediate strength and exhaust your beginner gains.
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  16. #16
    Unregistered User MyEgoProblem's Avatar
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    If you check the actual program.
    Chins & dips
    Curls & exts
    Are actually optional plug ins....

    I'd actually also stick to the 5*5 scheme and increase deadlift volume if I suffered a head injury and ran stronglifs..

    Infact I'd run greyskull, Gzclp or candito. I'd certainly have some targeted arm work, hamstring flexion and upper back work

    But I'd 100% avoid ss/sl completely..
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  17. #17
    Masstrophysicist Camarija's Avatar
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    I read about this guy who made a program. He says he's in medical school, and has above average knowledge. His gains are covered by fat and his lifts are low, but he says it's clearly because of genetics. Here's the program, but please don't discuss it, because he doesn't like criticism.

    Full A
    Squat 3x4-6 + 1 ammrap
    Benchpress 3x4-6 + 1 amrap
    Barbell row 4x6-12
    DB OHP 2x8-12
    RDL 3/4x8-12
    Bi Iso x tri iso 3x8-12

    Full B
    Deadlift 2x5
    OHP 3x4-8 + 1 amrap
    Lat pull-downs 4x8-12 / pull ups 3x failure
    Pushups 3/4xamrap
    Leg extension 3x10-15
    Hammer curls x tri iso
    Hope this helps.




    Actual advice,

    Get on a proven program, don't make changes, and stay consistent.

    Don't make changes.

    Greyskull (original, not Phraks), GZCLP, Candito, Fierce 5, are all good options.

    Don't make changes.
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  18. #18
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Camarija View Post
    I read about this guy who made a program. He says he's in medical school, and has above average knowledge. His gains are covered by fat and his lifts are low, but he says it's clearly because of genetics. Here's the program, but please don't discuss it, because he doesn't like criticism.



    Hope this helps.




    Actual advice,

    Get on a proven program, don't make changes, and stay consistent.

    Don't make changes.

    Greyskull (original, not Phraks), GZCLP, Candito, Fierce 5, are all good options.

    Don't make changes.
    Still On spread...would rep For burning phrak 🔥👍
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  19. #19
    Registered User wantsomegains's Avatar
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    May I ask what is the difference between GZCLP and the different greyskull program? Because I always see the same program online
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  20. #20
    Unregistered User MyEgoProblem's Avatar
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    No no.. 2 distinctly very different things.

    GSLP. is greyskull LP by Johnny pain.
    Spoiler!


    GZCLP is the linear version of the gzcl framework by Cody lafever.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  21. #21
    Registered User wantsomegains's Avatar
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    I love the methodology of GZCLP! just one question which I found hard to get an answer for if I fail the squat but pass the others do I change the rep scheme for all or just the squat?
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    Registered User air2fakie's Avatar
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    Originally Posted by wantsomegains View Post
    I love the methodology of GZCLP! just one question which I found hard to get an answer for if I fail the squat but pass the others do I change the rep scheme for all or just the squat?
    It's really not that hard to find an answer for that, although the answer also seems kinda obvious.
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  23. #23
    Masstrophysicist Camarija's Avatar
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    Originally Posted by MyEgoProblem View Post
    Still On spread...would rep For burning phrak ������������
    Bahahaha, yeah I feel like there is some overlap between Phrak's version and this thread.

    A novice decided one day they knew more about programming because reasons, they take a successful program, mess with it, and make it worse.

    Cheers Bro!

    Originally Posted by wantsomegains View Post
    I love the methodology of GZCLP! just one question which I found hard to get an answer for if I fail the squat but pass the others do I change the rep scheme for all or just the squat?
    Your question is ambiguous. Define 'the others' and 'all', and you might get helpful replies.

    If you fail Squat as a T1 lift, switch to the next set/rep scheme for T1 Squats only. Do not switch to the next set/rep scheme for all T1 Lifts. Do not switch to the next set/rep scheme for T2 Squats.

    For the purpose of simplification, consider T1 and T2 to be two different exercises, even if they are both 'Squat'.

    Good luck.
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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