Stronglifts Question

Greetings folks,
 
currently enjoying the Stronglifts 5 x 5 programme - fits in very well with my other stuff (BJJ & running) - I have one major issue with it though. The deadlifts - 1 set of 5 reps a week - just doesnt strike me as enough. As I said I am enjoying the training and my weights are increasing nicely so perhaps it is enough - it just doesnt feel like it - perhaps I've been overtraining in the past?
 
I was tempted to either do a few sets of deads or include some weighted pull ups using the 5 x 5 system?
 
any thoughts anyone?
 
Cheers
RH

I've not done the stronglifts programme although I've only just been doing the PUSH/PULL/Legs routine for the past 3months and seen some good gains... Personally deadlifts is one of my stronglifts and completing 5x5 absolutely wipes me out... I quite like the idea of just one set of 5reps!! Obviously you'd have to do a few warm up light-ish sets??

One set of deadlifts a week is plenty, they are taxing on both the muscles and the CNS. Progress is as much about recovery as it is training.

Warm ups - 1 x 10 @ 50% of the weight I'll be lifting then 1 x 5 @ 66% of the weight , strict form and then the set is really 5 x 1 not 1 x 5 as each rep has 2 second or so gap

The 5 x 5 has made me basically throw all my old preconceptions out of the window (14 letter word there -get me!)

That's how deads should be performed though, so it's still a valid set of 5.
 
We can all preconceptionalise sometimes.

Bollard


That's how deads should be performed though, so it's still a valid set of 5.

We can all preconceptionalise sometimes.

Touche'

been doing strong-lifts for about 6 weeks now, found the program is great for all over body conditioning....to a point. Doing squats every workout is a killer although the weights are not, its more the abuse the joints get. One thing I have noticed is that my front delts have seen massive improvements yet my rears have not progressed at all. Strength wise, I have added over 30 kilo to my military press in such a short time, but only 10kg to my deal and 20kg to my squat. Got another 6 weeks of this before I switch back to a more 'body building' style of program as I always like to change it up roughly every 3 months.
 
Each session lasts about 1hr if I have a training partner or around 40 minutes if I dont. I would say...give it a chance, if your growing on it, its fine, if your not then look at intensity or recovery time.
 

bigredmonkey


been doing strong-lifts for about 6 weeks now, found the program is great for all over body conditioning....to a point. Doing squats every workout is a killer although the weights are not, its more the abuse the joints get. One thing I have noticed is that my front delts have seen massive improvements yet my rears have not progressed at all. Strength wise, I have added over 30 kilo to my military press in such a short time, but only 10kg to my deal and 20kg to my squat. Got another 6 weeks of this before I switch back to a more 'body building' style of program as I always like to change it up roughly every 3 months.

Each session lasts about 1hr if I have a training partner or around 40 minutes if I dont. I would say...give it a chance, if your growing on it, its fine, if your not then look at intensity or recovery time.

 
When you say you've added - is it your personal best you've gone past or just the 2.5kg each work out progression from when you first started?

robinhood55


Greetings folks,

currently enjoying the Stronglifts 5 x 5 programme - fits in very well with my other stuff (BJJ & running) - I have one major issue with it though. The deadlifts - 1 set of 5 reps a week - just doesnt strike me as enough. As I said I am enjoying the training and my weights are increasing nicely so perhaps it is enough - it just doesnt feel like it - perhaps I've been overtraining in the past?

I was tempted to either do a few sets of deads or include some weighted pull ups using the 5 x 5 system?

any thoughts anyone?

Cheers
RH

Ive just started this program recently, and thought "is that it?" etc. but looking back on it now its more obvious that I was previously over training and not resting or recovering fully.
 
When training I cant always get to the bar (kids on their phones :/ ), so while I wait I've been doing sets of pull ups to failure until the bar becomes free, so I don't think it would hurt to add a 5x5 in for pull ups.

Sorry it's taken a while to respond. HaGd a few interweb problems.

I started the program on about 50%of my normal weights and have worked up fro there til I found a weight it was taxing to complete the program on. I have consitentlY progressed on this and have set a new PBS on military press and easily matched my pb on deadlift.

I am coming ofF the program next after next week as the stress on my joints from being so hard and heavy is starting to take its toll. I will then complete a session of 1rm but am confident I will lift new PBS on squat,dead,military and bench press.

The only 2 downsides I have found is the lack of Any rear. Delt development and the strain on the joints. Let us know how you get along with it.

Done 13 sessions as of today, just getting to stage now where the squat, overhead press and bbell row is becoming taxing.

Deeds and bench are fine, I have a feeling I started too heavy on the others.

Any point in dropping the weight back on the Others or do I just go until I can't do 5 x 5 ?

stick with adding the 2.5kg each session until you cant complete the session. when this happens come back one weight for a session then try and progress. I have found stringholds is all about oprogressive resistance improvements.