I need to track diet and training properly, might as well start a training log here. I first started with a 5x5 variant program I found off a body building forum (built like a pyramid though), then went on to Stronglift which then lead me to Starting Strength.
This is due mainly to poor diet (ok during the week but too much on week ends), lack of rest (job), possibly trying to get stronger while maintaining same body weight, at least that's what I think. DL: OK, should work on form (a bit of rounded back on last 2 reps)Īll in all I've made some progress, and the results are seen both in the mirror and under the bar, but progress has been a bit slow (at least slower than the SL5x5 template).
OHP: increasing numbers (slow progress)
#Mehdi stronglifts 5x5 free#
Squat: getting correct depth, squatting pain free (knee pain), correct form and feet placement
#Mehdi stronglifts 5x5 windows#
Starting weights (all on 5x5): Squat: 45kg/99lbs BP: 40kg/88lbs DL: 60kg/132lbs OHP: 25kg/55lbsĬurrent weights (all on 5x5): Squat: 92.5kg/204lbs (went up to 110kg/242lbs, but with bad form and lacking depth) BP: 65kg/143lbs DL: 120kg/264lbs OHP: 40kg/88lbs. This app is for Windows Phone users to track their progress in a 5x5 strength training workout based on the one by Mehdi at the StrongLifts site. Started in January on SL5x5, tried to stick to 3wo/week, but was not always possible (traveling for job, etc.). Past experience: not much, some lifting here and there but nothing consistent/more than 3 months Was overweight until 25, lost some weight but both muscle/fat did a bit of MMA around 30, went down to 174lbs (felt very weak) not much activity for the last 5 years Long limbs, narrow shoulders, small wrist - 18-20% BF (estimated) my numbers and past/current situation, here is a bit of details.ġ94cm/6'4 - 94kg/207lbs - 36y.o. But the next time you're going to do the same exercise, you try adding 2.Thanks to all for you inputs. On stronglifts 5x5, you add 2.5lb each time if you can, If you can't you don't add it. In short it is a very average way to train, it simply isn't as complex or adaptive as other training. if you fail to progress in one aspect that is not such a big deal since you are still progressing.Īlso take into account how we generally react to training and stimulus it's a terrible idea to treat your body like its a clockwork machine that is always going to progress the same amount week by week. Take something like PHAT, you are simultaneously trying to increase weight lifted, but also progress in reps, time under tension and it isn't linearly planned. In this post, Ill summarize the workout and my experience with it, and point you in the right direction to look into. Yet it guarantees total body strength improvement if you follow it precisely and use good form. I find that its pretty much the same thing, I havent lost strength and I complete my lifts a lot sooner. Then after careful consideration, since Im in it to cut bodyfat and short on time these days, I switched to starting strengths 3x5 workout which is a variation and lift a bit heavier. Its a deceptively simple yet effective strength workout that takes only 45 minutes, three times a week. I used to do stronglifts 5x5 which cost me about 1.5-2hrs at the gym to complete my routine. So as soon as you don't add 2.5 you are not progressing. Who The Heck Is Mehdi If you are not familiar with Mehdi, he is a 400lbs Squatter, 500lbs Deadlifter and highly sought after strength coach with over 15. The 5x5 Stronglifts routine comes from Mehdi at the web site. In other routines you progress across the board and are generally trying to progress in a lot of things at once, in things like 5x5 you are just looking to add 2.5 pounds every time, next 2.5 next 2.5 next 2.5. The progress is decided by you and your ability rather than by the program. You go into the gym and the workout you are meant to hit is not already chosen for you. You increase in an unplanned way, like having max out day, a max number of reps with a certain weight, a max weight for a certain number of reps. Non linearly nice attempt at trying to make fun of my point I will now explain in detail since you did not grasp it. I did Stronglifts 5 by 5 and I progressed and then I switched to the Wendler 5-3-1 but the progression was still pretty simply and straightforward. What does this mean? You progress in an "accountancy styled linear fashion"? You progress in an accountancy styled linear fashion