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Hot!Stronglifts 5x5 Too much?

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Stormbitch
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2019/01/20 22:34:03 (permalink)
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Stronglifts 5x5 Too much?

I am able to swim breast stroke for 20 minutes with no stopping around 3 times maybe 4 a week without DOMS.

Noted 5x5 on here, but last week I did 1 workout and was F UPPPP for a week (legs)

I did

15 min walk
1x8 1x10 1x10 squats no weight.
And
Bend over rows legs slightly bent.

Is there a variation you might link me to that is less than the 5x5.

220lbs
6ft
Chronic Asthma v low immune system.
Older than young. Younger than old.

Each time I get ill which is a lot, i have to start back at the begining.

I am literally scared of the weights!!!!
#1

18 Replies Related Threads

    jim2509
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    Re: Stronglifts 5x5 Too much? 2019/01/21 17:42:51 (permalink)
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    I'm doing 5x5 and to be honest i find the weight increases rag my joints as do having only 1/2 days rest between training. What im doing now is only adjusting the weight up every 2 weeks to give my body time. Why not try 3 x 5 instead with minimal weight and do Flexion Squats instead of a bar. If Immune system is low have you tried Liposomal Vit-C...bit expensive but might help. Good luck.
    #2
    Airborne Warrior
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    Re: Stronglifts 5x5 Too much? 2019/01/21 17:53:45 (permalink)
    +1 (1)
    Obviously a shock to your system. Start off with lighter weights and as Jim2509 stated above, build up gradually. If I was you I'd start off doing 3 sets of 8 to 10 reps per exercise until you know how to perform the exercises correctly and your body gets used to lifting weights. Then you can think about more sets with lower reps i.e. 5x5.

     
    #3
    Brett
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    Re: Stronglifts 5x5 Too much? 2019/01/24 07:38:01 (permalink)
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    Yeah to start with you're always going to have some heavy DOMS.
     
    As your body adapts you will get used to it and it will hurt less.

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    #4
    Squill
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    Re: Stronglifts 5x5 Too much? 2019/01/24 08:10:54 (permalink)
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    I am doing 5x5, stick with it, your body will adapt but the benefit of squatting 3 times a week - minimal DOMS

    "The main side effects of steroids is greatness!"          
    #5
    Brett
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    Re: Stronglifts 5x5 Too much? 2019/01/24 08:40:12 (permalink)
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    ^^^ what he said.

    You just did 28 reps. 5x5 is 25 reps. You are already on the path.

    Do it correctly each time and I guarantee the next time it will hurt a lot less. Keep adding weight and you will not believe how strong you get in little time. I ramped stronglifts from bar only 2.5kg per sesh right up to 142kg 5x5. Lots of people go well beyond that.

    Brett's Journal Part VII  - The Farce Awakens
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    #6
    Stormbitch
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    Re: Stronglifts 5x5 Too much? 2019/01/30 23:41:28 (permalink)
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    Extremely useful ideas. The lipo looks good but i also blend spinach broc and kiwi and mixed veg so dont want to over cook my system. Noted before more suppliments more chems **** reaction.

    Encouraging to note not only the bad recovery times but the much slower increase in weight. I am not as bad as thought then. Just old.

    I assume those flexy squats are just body ones right? I did think that. I am v tall its a very long way down you know.
    #7
    stinking_dylan
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    Re: Stronglifts 5x5 Too much? 2019/01/31 08:29:29 (permalink)
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    To second Airborne, I prefer higher reps (8 to 10) for beginners.
     
    Have you tried BCAAs? Bit of a hot topic at the moment, but I've always sworn by them. They not only decrease DOMS (when taken pre, during and after training) but there is also evidence that they have a strong boost to the immunity system. (Previous research was done on competitive cyclists during off season training, but don't have link sorry)

    Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
    #8
    stinking_dylan
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    Re: Stronglifts 5x5 Too much? 2019/01/31 08:30:52 (permalink)

    Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
    #9
    badman
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    Re: Stronglifts 5x5 Too much? 2019/02/03 01:06:59 (permalink)
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    The mistake some people make with DOMS is resting too long and taking days off to get over them.  Your body wont adapt to the stress if it doesn't come regularly.  Just stick with whatever you're doing and be consistent and they wont be as bad.  If they are still lingering on your next squat day, my honest advice is to just get on with it.  You wont even feel them after a few warmup sets.  You say you get sick a lot, how sick?  My rule of thumb is if I get a fever or something more serious like that I'll rest.  But if it's a just a cold I will still train. You don't have to go all out, rest longer between sets and get your breath back, if you can safely of course.  Because those DOMS really come back quickly if you take time off.
    post edited by badman - 2019/02/03 01:11:59
    #10
    Stormbitch
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    Re: Stronglifts 5x5 Too much? 2019/02/04 00:51:42 (permalink)
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    Bcaas sadly play havoc with anxiety and depression as do SOME powdered protein, creatine and pre workout drinks. Tried them all :( major mood killers. Chems with anxiety disorders are a mare. Even some multi vitamins cause issues too.

    My sick is normally full exhaustion - requiring full day time collapse - low energy - cold are never mild they knock me hard. If I feel rough but not too bad sometimes I perk up for a swim.

    Swims majorly help - lung function - but I get v mild full body aches after 20 min sessions and so revert back to 15 mins and the try and get back to 20 every other day.

    Plan was to enable lungs and aerobic to improve recovery swim everyother day and then add in the 3 x 5.

    Since posting I have just tried the odd set before the loo or in morning just a little way down to try teach muscles that this is a normal movement.
    #11
    Stormbitch
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    Re: Stronglifts 5x5 Too much? 2019/02/04 00:51:44 (permalink)
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    Bcaas sadly play havoc with anxiety and depression as do SOME powdered protein, creatine and pre workout drinks. Tried them all :( major mood killers. Chems with anxiety disorders are a mare. Even some multi vitamins cause issues too.

    My sick is normally full exhaustion - requiring full day time collapse - low energy - cold are never mild they knock me hard. If I feel rough but not too bad sometimes I perk up for a swim.

    Swims majorly help - lung function - but I get v mild full body aches after 20 min sessions and so revert back to 15 mins and the try and get back to 20 every other day.

    Plan was to enable lungs and aerobic to improve recovery swim everyother day and then add in the 3 x 5.

    Since posting I have just tried the odd set before the loo or in morning just a little way down to try teach muscles that this is a normal movement.
    #12
    Stormbitch
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    Re: Stronglifts 5x5 Too much? 2019/02/09 14:14:09 (permalink)
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    Addendum
     
    What if I did machines to start with?
     
    So
     
    Workout 1
    Ten Min Walk
    Leg press 3 x 5
    Chest press 3 x 5
    Shoulder press 3 x5
     
    Day off
     
    Workout 2
    Ten Min walk
    Leg Press Incline 3 x5
    Lat Pull down 3x5
    Seated lat pull 3 x 5
     
    Day off
     
    Workout 3
    Workout 1 again
     
    - I am loosing weight now from swimming and diet which is great but now my legs and arms are getting thinner, wondered if there is enough in the above for arms.
     
    I was watching on YT about peple over a certain age should ONLY do compound and go quite heavy and rest tons?
     
    #13
    Airborne Warrior
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    Re: Stronglifts 5x5 Too much? 2019/02/09 16:00:38 (permalink)
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    Training legs every other day will probably be too much for you and is not needed anyway. By all means start on machines; it's better than doing nothing, but free weights are mostly superior.
     
    Taking your condition into consideration I'd go along with something like:
     
    Workout 1 (Chest/Shoulders/Triceps)
    Cardio
    Chest Press 3 x 8
    Shoulder Press 3 x8
    Triceps Pushdowns 3 x 8
     
    DAY OFF
     
    Workout 2 (Legs/Back/Biceps)
    Cardio
    Leg Press 3 x 8
    Wide Grip or Close Grip Cable Pulldown 3 x 8
    BB Bicep Curl 3 x 8
     
    DAY OFF
     
    Repeat Workout 1
     
    You can add more exercises and/or sets once you feel up to it. Don't believe everything you watch on YouTube either. Just tailor your routine to suit you. There is no one size fits all.

     
    #14
    Stormbitch
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    Re: Stronglifts 5x5 Too much? 2019/02/15 23:40:34 (permalink)
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    This looks very good. Do you think its ok to do some swimming in the evening maybe couple times too? But shorten it alot? Maybe just for 10 mins and then a sauna.

    Since last post I can do two days with 25 min non stop breaststroke now but require rest on third day. No illness so far - this is great.someone at work also said “oo someones been in the gym”

    I like this baby routine a lot. And the encouragement I can use it as a mindful exercise and just start very light for a couple of weeks and make sure I am feeding regularly.
    #15
    Airborne Warrior
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    Re: Stronglifts 5x5 Too much? 2019/02/16 04:47:21 (permalink)
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    Yes, do the swimming; it's excellent for overall fitness, even 10 minutes is. The main aim on your fitness regime should be to slowly improve over time and just as important to feel good within yourself. 
     
     

     
    #16
    newcastle
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    Re: Stronglifts 5x5 Too much? 2019/02/16 09:02:04 (permalink)
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    I don't think you're eating enough mate.
    More calories will definitely help the situation.
    #17
    Stormbitch
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    Re: Stronglifts 5x5 Too much? 2019/02/16 23:36:18 (permalink)
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    If I eat any more my boobs will drag along the floor. I smash lots of calories for my awake time as clean as I can.

    Today day off

    3 eggs
    2 toast

    300g chicken
    Bag of rice

    Tunacan
    Cheese and 6 oatcakes

    Protein shake
    Two pints of mixed veg, blueberries, brocoli, pineapple, peas, carrots, green pepper, lemon, ginger, toomato


    Only awake from 11 till 11 very sedentiary.
    #18
    Stormbitch
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    Re: Stronglifts 5x5 Too much? 2019/02/16 23:38:56 (permalink)
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    Will do airborne
    #19
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