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Thread: Stronglifts 5x5: how to track progression?

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    Default Stronglifts 5x5: how to track progression?

    I've been doing it for 6 months... I can pump out:
    Squat: 100kg 5 x 5
    Bench press: 100kg 5 x 5
    Barbell row: 75kg 5 x 5
    Overhead press: 50kg 5 x 5
    Deadlift: 90kg 5 x 5

    My stats are:
    - 195 cm tall
    - 140 kg
    - 29% body fat

    I have found that deadlift and barbell row are the hardest because my back is so weak, I'm getting lower back pain. The physio says its really tight and has been working to loosen it up.

    I also have really poor core strength... which I had hoped would improve with this program.

    Any advice appreciated. On how to improve, how to add weight without getting injured, how to recover (squatting 3 times a week makes for harder recovery).

    Any help appreciated. Also when to move to 3 x 5.





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    Bukkake Kunce

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    Your a heavy kunt aye 140kg. You weigh half a ton but you don't lift that heavy, no offense. For your weight i'd be opting to be pumping out some truely nice numbers. I don't give a shit about numbers anymore, i go for looks anyday.

    Hopefully that answers all your questions mate.


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    Quote Originally Posted by Cum Shot View Post
    Your a heavy kunt aye 140kg. You weigh half a ton but you don't lift that heavy, no offense. For your weight i'd be opting to be pumping out some truely nice numbers. I don't give a shit about numbers anymore, i go for looks anyday.

    Hopefully that answers all your questions mate.
    Not really... strange answers in fact, if I am honest... toxic even...


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    Manky Pommie Kunce

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    You mention you have been doing it 6 months. Are you still progressing or have you stalled? When did you last add weight or reps to each lift? You mention weak core, are you doing anything specific for core ? If squating 3 times a week is a struggle have you tried 2 days a week?
    Maybe give us a bit more detail and be more specific with your questions.


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    Quote Originally Posted by simo74 View Post
    You mention you have been doing it 6 months. Are you still progressing or have you stalled? When did you last add weight or reps to each lift? You mention weak core, are you doing anything specific for core ? If squating 3 times a week is a struggle have you tried 2 days a week?
    Maybe give us a bit more detail and be more specific with your questions.
    Well, I was starting to stall... each workout was a sweaty, full-on, epic struggle to push out 5 x 5 on the weights I was doing (I was fatiguing mentally)... so I tried to change it up, I tried:
    1) higher volume, lower weight, 25+
    2) different reps/sets, eg, 3 x 8
    3) going to failure

    Then I started getting injuries... first my lower back went. I was doing deadlifts, it felt strange... then the next day it was sore and achy. I saw a PT, he said my legs were too long and my hamstrings too tight and recommended going to sumo deadlifts... but I had same problems with sumo, when I went heavy my back started having problems.

    Then I did a workout, first workout of the week, I was fresh and ready to go, I did 4 x 5 sets of 100kg squat then 1 x 8 set on 90kg squat to failure (I felt strong)... then the next day my knee was sore, it was a muscle soreness, not a joint... I think it must have been a muscle strain. I couldn't even squat the barbell 2 days later on my usual wednesday workout.

    Then on the overhead presses my right shoulder started to get sore... and wasn't recovering between workouts. But I seemed to remain strong on my overhead press and bench press.

    I have had the last week off... my knee feels much better and so does my shoulder. The only thing I am concerned about is my lower back... the physio says it is really tight and has given me stretches to loosen it up.

    Someone recommended on the american body building forum to do romanian deadlifts instead of normal deadlifts... I've done one workout with RDL, only 40kg, but they felt good, I was getting a good stretch in my hamstrings.
    Last edited by dustman007; 09-03-2018 at 09:57 PM.


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    Quote Originally Posted by dustman007 View Post
    Not really... strange answers in fact, if I am honest... toxic even...
    Sorry, I should have said "If I was pushing out the big heavy weights I wouldn't be on these forums on a friday night asking for help".


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    Manky Pommie Kunce

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    If you have strained something in your back and are already seeing a physio then I would suggest you listen to what they tell you. Advice from a professional you are paying to treat you is likely to be more reliable than something off an Internet forum.

    With regards to your training and being able to progress safely without getting injured. My advice would be to pick a program from a well known coach and just follow it. 5 x 5 isn't a bad program but as with any linear progression it has its limitations.
    If we were all able to add 5kg every week then we would all be deadlifting 250kg+ which is not the case. You don't say what your training goals are but as you chose 5 x 5 I am going to assume they are strength based rather than bodybuilding. Maybe look for a program that works with submaximal weights and includes a back off or deload week every 6-8 weeks. Try looking up Wendler 531 or Dan John, Paul Carter, Christian thibaudeau. There are heaps others out there. Find something you like the look of and follow it, also make sure your diet and recovery are on point. No good busting your balls in the gym if your aren't going to recover properly (that's an injury waiting to happen).


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    Bukkake Kunce

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    Quote Originally Posted by dustman007 View Post
    Not really... strange answers in fact, if I am honest... toxic even...
    Thanks mate i appreciate the kind words, glad i could help.


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    Quote Originally Posted by Cum Shot View Post
    Thanks mate i appreciate the kind words, glad i could help.
    Sorry, I just don't know what to make of your nickname and photo... aren't there moderators who would delete that sh%t?


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    Bukkake Kunce

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    Quote Originally Posted by dustman007 View Post
    Sorry, I just don't know what to make of your nickname and photo... aren't there moderators who would delete that sh%t?
    Thats my real name mate, i come from a long line of Cum Shots.

    The moderators insisted i use that photo for my avi, so i did. Lets face it she's taking it like every woman wants it, on the face.


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