StrongLifts 5x5

(Jamie Hayes) #101

Well Mike,

As we all know, muscles can’t count reps. All they know is:

  1. The amount of weight
  2. The time under tension (typically measured by reps but some do them super fast, some just fast, some slow and some super slow)
  3. The degree of overload/effort/inroad at the last rep

Do you know of any research to determine the ideal time under tension (reps) to maximise strength gains? For instance, it would be interesting to know how many seconds and reps are your typical set. (15 secs, 20 secs, 40 secs or 60-80 secs say)

Of course a shorter set (20 secs), will require a heavier weight to create an overload, whereby a longer set (80 secs say) will require less weight.

(G. Andrew Duthie) #102

Welp, never mind that bar and plate set from Dicks…shipping is an additional $199. Definitely makes it a tad less of a bargain. :slight_smile:

We’ll see what play it again sports has to offer in terms of bars/plates.

(Dave) #103

An isometric hold at the end of the 5th rep maybe?

(Jamie Hayes) #104

Well when you get to the sticking point - sure.

#105

I’m starting my 3rd round of stronglifts on Monday. I went from being a girl who had never lifted a barbell to a 200lb deadlift and squat (I’d rather not talk about my bench). My goal is to max out my home gym weight limit…about 250lb… and be forced to join a real gym! This is definitely my favorite lifting program.

(G. Andrew Duthie) #106

Was tempted to skip my third round of 5x5, after playing ultimate Frisbee for 2 hours this morning. But I gritted my teeth and did it anyway.

Next up is cutting up a tree that feel during a windstorm this week.

(Michael Boggs) #107

How are you defining round? 12 weeks each round? Just curious. Thanks!

(Michael Boggs) #108

Can you see if they carry it in store?

#109

yes. 12 weeks with 1 week rest in between.

(G. Andrew Duthie) #110

I did just that, last night. And they do. So I’m probably gonna go with the 810XLT rack, and that weight set to start.

Will probably pick up a couple of plate holders to put on the lower holes of the rack, for extra stability. But given that at the moment I’m working from either the floor or saw horses (for BP), anything would be a major improvement.

(Athena Elliston) #111

I did stronglifts after I had my last baby to help me ease back into working out and I loved it! It was super easy to follow but also physically challenging. I would definitely recommend this workout also!

(G. Andrew Duthie) #112

Three weeks into SL 5x5, and I basically maxed out the cheap weight set I started with on the deadlift.

So I picked up a 300lb Olympic set from Dick’s for $219 plus tax, since they had it in the local store. Over the weekend, I built a very basic squat rack with some spare lumber, which should be enough to hold me over until I can get a proper power cage. Only just getting over 100lbs with the squat, so the main purpose of the home-built rack is to avoid having to pick up the bar off the floor every set.

Getting stronger, and upgrading the equipment as I go.

(G. Andrew Duthie) #113

First day of SL 5x5 with the new bar and plates. I think my old weights may have been a touch lighter than they were labeled, as things seemed a good bit harder today. Or perhaps I’m just tired. Who knows.

Figured I’d post a pic of my home-made rack, too:

IMG_20170223_182823.jpg2610×4640 2.47 MB

For anyone concerned about the safety of the setup, the supports that the bar rests on are 3/4" plywood through-bolted using 2 5/16" carriage bolts on each support. I don’t plan to use this beyond 200 lbs at most, but at that weight, they will hold just fine. Of course, I will add the caveat that you shouldn’t try this at home, especially if you don’t know what you’re doing.

Sadly, the rack I was planning to buy is out of stock on Amazon again. Hopefully, by the time the budget is available for it, they’ll have more in stock.

(Lard is Love) #114

Buy once, cry once.

(G. Andrew Duthie) #115

Following up…three workouts later, the home-made rack is working great.

I still strongly recommend against going this route unless you are an experienced carpenter and know how to figure out how much weight a given structure can bear, but it’s working for me in the short term. :smiley:

(G. Andrew Duthie) #116

Today’s workout was the first where I had some concerns about missing a rep (in the OHP, though squats were pretty hard).

So I figured it was time to bite the bullet and get a proper power rack, so I would have safety bars backing me up in case I need to bail during a squat, or can’t finish a BP rep.

Thankfully, the rack I was looking at that had been out of stock for more than a week is back to being available, and I pulled the trigger:

https://www.amazon.com/FITNESS-REALITY-810XLT-800lbs-Capacity/dp/B01N4I8FOY/ref=sr_1_1?ie=UTF8&qid=1488922067&sr=8-1&keywords=fitness+reality+810xlt+super+max+power+cage

Given the price, and the really positive reviews, I think this will be a good fit for me. Looking forward to trying it out.

(Rick) #117

Yup! :wink:

(Jake P) #118

Nice,
When life settles down for me, I would like to get a Rogue Fitness set up.
Some day.

Last night was a gym day. I can’t believe all the “Muscle Heads” that are squatting parallel. Ehh, carb burners, am I right?

(Omar Newsome) #119

Ah, I’ve found my people, the squat rack kings and barbell lovers!

I haven’t done the strong lifts 5x5 program specifically but I incorporate strategies all the time. I have done, 5/3/1, LRB365, LRB Template and Base builder all by Paul Carter.

Also I like the home gym setups I’m seeing. I have a setup in my garage with a Fitness Gear half rack, Fringe sport bumpers and about 600lbs of steel. I’ll try to post pics later.

http://www.dickssportinggoods.com/p/fitness-gear-2016-pro-half-rack-16fgeufgprhlfrckfgmu/16fgeufgprhlfrckfgmu?&color=

@devhammer - keep working hard brother, you’re doing great!

(G. Andrew Duthie) #120

Thanks! Just got notification that my Power Cage is supposed to arrive today (originally was supposed to be Monday). Looking forward to putting it together and giving it a run tomorrow.

I looked at the rack you have at my local Dicks when I was picking up my barbell and weight set. Looked nice, but I wanted a full cage, and the one I got on Amazon was also $70 cheaper, with lots of good reviews.