Stronglifts 5x5 accessories
Sorry, couldn't do it, had to add 10lb bumpers to make it look like I was doing something meaningful.
I did make one small adjustment on Workout #2 and that was to increase the squat to #65 as that is my normal warmup, get the blood flowing weight, I use the barbell only weight for dynamic warmups, and I just couldn't bring myself to put some tiny 2.5# plates on the side.
For me, it really feels like a waste of time as I could probably start at the body weight squat, but this is about following a specified program, not the Joe Breese Roll Your Own Program. Hopefully most of the program users are using support channels to improve their form via photos, video and in person coaching.
Stronglifts 5x5 accessories plus#
Plus you really shouldn't be able to injure yourself squatting 45lbs or benching 45 lbs incorrectly. It looked interesting after some investigation, I was concerned about the really low initial starting weight, but I think that the really fast ramp up on the first progressive loading cycle will address that and also allow anyone to achieve some sort of technical proficiency. I first heard of StrongLifts 5x5 through Corey in this thread: I've had great success with Wendler 5-3-1 because it was super simple to follow, but also incredibly boring and it took a while to get in and out of the garage gym. I've been struggling with various weightlifting programs since then, getting on Takano's program, then ditching that because it was too much duration and too technically difficult for my current skill level, Waxman's programming but quit that for one reason or another. My fitness slowly declined up to a few years ago then I started mountain biking more and quit those bad habits. I'm also 5'9" with long limbs and a short torso, so not even close to the correct proportions to lift anything heavy.Īfter a particularly traumatizing life event, I gave up on a lot of fitness based activities, took up smoking again, and started to drink a LOT more alcohol. These are respectable globo-gym numbers pound for pound, but nothing competitive. Vital stats at my prime in 2011 were 148lb body weight, 145lb snatch, 195 C&J, 295 deadlift and 215 squat. I had plans in 2011 to train for competitive weightlifting, aiming for the 2017 Pan America Weightlifting competition in the Senior Division. My background is as an amateur competitive cyclist turned crossfitter, turned weightlifter. If you really want more accessory work, wait until your at least three months in, else you'll probably do too much.I just finished my first week of Stronglifts from the very beginning. Add 2.5kg-5kg to your Bench and Press each session.Īfter a while, add 3x5 Pullup on day B at the end. Then try to learn the form of Power Cleans, if you can't learn em, just do Deadlifts at 85% of your 5RM instead on B.Īdd about 5kg-10kg to your Squat and Deadlift each session, when things get tough, add half that amount. Go onto the SS wiki, and go on the program page and read through.ĭo deadlifts each day until it is well established beyond your Squat and you've got the form just right. Just do SS, some people say it's shit - they're trolling. SL is shite lad, it's made by a nonce and your progression will slow down easy unless you change it to 3x5 (and then you may as well do SS or a varient).