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Stronglifts 5x5. Anyone followed this program?

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irish pete ag06
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11:17p, 4/3/13
AG
Just when things were going good.

I was hit with a stomach virus today. In bed all day. Probably will have to deload some when starting back up.
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agmatt06
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1:50a, 4/7/13
AG
bump
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TXBowhunter
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6:03p, 4/7/13
AG
Stalled on ohp again on friday. Big azz guy next to me was ohp 235 for reps.
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irish pete ag06
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12:58a, 4/8/13
AG
Starting back up tomorrow after a week off because of a pretty stout case of the stomach bug. I think I'm going to deload considering I lost 5 pounds initially from this virus. I've put 3 back on, still 2 behind.
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Brock Sampson
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1:31a, 4/8/13
AG
Nothing better than doing squat with a case of the mud butt.
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Bocephus
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1:47a, 4/8/13
AG
I've incorporated buts and pieces into my workout. Today is 250 BP 75 rows.

[This message has been edited by Bocephus (edited 4/8/2013 1:33p).]
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irish pete ag06
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10:04a, 4/8/13
AG
quote:
Nothing better than doing squat with a case of the mud butt.
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Bogey1996
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6:09p, 4/8/13
Got back on it today:
Squats - 230
BP - 190
Rows - 115
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TXBowhunter
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9:49a, 4/9/13
AG
Squat 205 reaching weight I deloaded at 2 weeks ago and it is feeling light now.

Bench 165

Row 150 getting heavy.

OHP is still my weakest lift. I need to really focus on Wednesday.

I am going on a hunting trip Thusday at noon and I am trying to decide on:
A. Lifting Thursday am on less than 24 hours of rest.
B. skipping Friday completely and have a good time with my buddies.
C. do some body weight work Friday afternoon.

Thoughts? This will be my first missed workout in 11 weeks.
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irish pete ag06
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10:42a, 4/9/13
AG
TXBowhunter


I would just skip the Friday workout altogether and start back up Monday. This may help your muscles get a needed recovery. I missed my Good Friday workout and the Monday after was the best workout I've had yet.







Yesterday's workout sucked though. That stomach virus I got last Wednesday really did a number on me. I deloaded a little yesterday anticipating a loss of strength.


Squat 205, I deloaded from 225, was supposed to be at 230 this workout.

OHP 100, I deloaded from 110. Last time I did 110 with no problem. This workout I failed on the 5th set... only got 3 reps. Man, it makes me angry to go from 110 5x5 to failing at 100 in just 1 week's time. It's amazing what a little virus can do to you.

Deadlift 245, deloaded down from 265.





Stomach still has not gotten back to fully normal to where I can intake my 3400 calories per day. I'm getting it back there.



Oh well, I guess a small setback is better than a big setback. Just got to build it back up.
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TXBowhunter
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11:02a, 4/9/13
AG
Irish:
Don't sweat the small setbacks. Just keep building back up with solid form. Think of where we will be a year from now.

[This message has been edited by TXBowhunter (edited 4/9/2013 10:04a).]
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Brock Sampson
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5:11p, 4/9/13
AG
150 for rows seems pretty dang heavy for me. I'm at

255 on squat
185 on bench
115 on OHP
135 on rows

I think I could do more on OHP and rows, but I'm obsessed with doing every rep with good form so if I fudge a rep or two I don't count it.
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Bottlerocket
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7:09p, 4/10/13
AG
Man, it seems a lot of us struggle with OHP. I failed on it yesterday at 95 pounds. And I noticed my form when to crap to get the last 2 reps of the first 4 sets so I'm deloading 10%.
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Bocephus
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8:00p, 4/10/13
AG
Did 100 on OHP today. I used to do 135 for reps and struggle with 185. 100 felt like a workout.
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irish pete ag06
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8:00p, 4/10/13
AG
Thanks for the encouragement TXBowhunter!



You are right. Strength training is a marathon, not a sprint.



Today's workout:

Squat 210... working back to 225
Bench 145... 10 pound deload
Row 125... only a 5 pound deload. I was pretty fired up to get all of these reps.


Won't take but about 2 weeks to be back where I was or even further along.
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txaggie05
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9:56p, 4/10/13
AG
OHP is definitely my weakest lift as well.

Did Session 21 today:

Squat 165
Bench 125
Row 115

Really starting to feel it when I'm done. Squat and Row are at a good place, still feel like bench is a little on the light side.
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TXBowhunter
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9:04a, 4/11/13
AG
S 210
Ohp 110 i got it but not going to increase. Trying 110 one more time.
Dl 275 tough but fealt great pulling those plates

Few other push and pulls as well.

You know it is a good workout when you wake up in the morning and your legs and lats are throbing.

Off to south texas see you guys Monday.

[This message has been edited by TXBowhunter (edited 4/11/2013 8:07a).]
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irish pete ag06
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9:53a, 4/11/13
AG
Have fun in S. Texas.


You are right. Waking up dead legged is kind of a good feeling to know you really pushed what the quads and glutes can do.
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Bogey1996
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11:14a, 4/11/13
Yesterdays results
Squats - 235
OHP - 130 (those last couple on the 5th set were tough)
DL - 255 - Only did 3 reps, on the 3rd it felt like bar was going to slip out due to too much sweat, always a problem with me especially when I work out. Think I might get some gloves just for the DL, any other suggestions other than chalk?
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Brock Sampson
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11:39a, 4/11/13
AG
^ You could get some wrist straps, but I think that takes away from grip strength. I have a sweaty hand problem too and it really takes away from DL.
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irish pete ag06
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2:18p, 4/11/13
AG
Bogey have you tried the mixed grip where one hand is upside down?
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rgray78
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9:36a, 4/12/13
Anyone know or do any variations of Deadlift or Squat that could be just as effective but not as hard on the lower back?
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jks08
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9:57a, 4/12/13
AG
^ I'd do deadlifts with a hex bar, and high bar squats
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irish pete ag06
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11:44p, 4/15/13
AG
Workout 31

Squat 225
Bench 150
Row 135


Feels good to be back up to pre-stomach virus weight.
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Bocephus
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11:54p, 4/15/13
AG
bench was 260 today and felt very heavy. rows are at 80
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SACR
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3:49a, 4/16/13
AG

Did bench workout today.

Rows are at 115

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irish pete ag06
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10:02a, 4/16/13
AG
quote:
bench was 260 today



I bet that was heavy.
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Bogey1996
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10:24a, 4/16/13
Yesterday's results:
Squats - 240
Bench - 195
Row - 120

I completed the sets at 240, but felt my form might have been a little lacking. I'm going to deload down to 225 on both Squat and DL to concentrate on form as I feel those two are ones that improper form could really cause some damage.
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TXBowhunter
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10:25a, 4/16/13
AG
I am back. Completed the same workout weights as last Monday. Fealt good but still sweating off all those beers and BBQ.
I think the few days of extra rest did me well.
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irish pete ag06
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11:39a, 4/16/13
AG
quote:
I am back. Completed the same workout weights as last Monday. Fealt good but still sweating off all those beers and BBQ.
I think the few days of extra rest did me well.



I believe it will. Sometimes your legs never get to fully recover and repair. A little extended time off helps that to happen.
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irish pete ag06
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11:05p, 4/17/13
AG
Session 32

Squat 230
OHP 105... Missed the very last rep, so I'll be repeating this weight.
Deadlift 275


I've include a clip of one rep of a deadlift. I only did one rep and realized I still had my rings on. I was going to record my set of 5, but my phone died. Let me know what you think of my form. I sometimes feel like my back is doing too much, but it appears to stay straight in the video.
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irish pete ag06
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11:06p, 4/17/13
AG
http://youtu.be/pkHwXMSt8ik
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HUEY04
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11:30p, 4/17/13
AG
I see a couple of things you need to work on. When you step up to the bar it should be touching your shins before you ever bend down, you want to keep it as close to your body as possible throughout the motion. I really focus on pulling back and driving my hips forward as soon as it clears my knees.
Second thing is that your legs are straightening out too soon. Focus on getting a hair lower to start and then maintaining the angle of your back to the ground until your legs lock out. You went from 45 degrees down to 20 degrees before the bar left the ground.
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Bocephus
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7:05a, 4/18/13
AG
deleted

[This message has been edited by Bocephus (edited 4/18/2013 6:06a).]
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SACR
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7:08a, 4/18/13
AG

Don't want to read too much into one rep where you were putting it down to take your rings off, but you look like you bent at the waist to put the weight down at the end instead of using your legs more. That's gonna cause problems later on.
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