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  1. Default when do i add more weight to 5x5 stronglifts

    #1
    MP Junior

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    just started doing 5x5 and i want to know when i should be adding the extra 2.5kg. i workout on mon/wed/fri. because squats is in workout A and B does that mean i add 2.5kg on mon/wed and friday? or do i just add 2.5kg a week?
    here is my routine:

    Workout A
    Squat 70kg
    Overhead press 70kg
    Deadlift 70kg
    Pull-ups/Chin-ups 3xF
    Prone Bridges 3x30sec

    Workout B
    Squat 70kg
    Bench Press 130kg
    Inverted Rows 3xF
    Push ups 3xF
    Reverse Crunch 3xF
  2.  
    #2
    MP Senior

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    From the stronglifts website:
    Quote Quote
    Do I increase the weight on Squats each workout (3x times each week) or each time you perform that workout (e.g. Workout A and B is same then increase)?

    Add 5lbs/2.5kg each time you do Squats. So you're adding 15lbs/7,5kg per week. Make sure you use the StrongLifts 5x5 spreadsheet, makes it easier to understand how StrongLifts 5x5 works.
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  3.  
    #3
    MP Senior

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    Your press is the same as your deadlift
    My Goals (1/15)
    Deadlift 2xBw = Press 1xBw = Squat 2xBw = Clean 100kg = Bench 100kg
    Dip 2xBw = Squat 2.5xBw = Deadlift 3xBw = 100 Pressups in 100s = 100m in <11s
    One Arm Pressup = One Arm Pullup = Press 100kg = Squat 3xBw = Deadlift 4xBw

  4.  
    #4
    <MP20180>

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    So you've got a massive chest and skinny little legs?
  5.  
    #5
    MP Veteran

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    Bench is almost twice that of squat and dealift.
  6.  
    #6
    MP Junior

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    yeh but the i was doing the overhead press sitting down but gona have to try and do them standing. ive never actually done much leg exercises cos ive got bad knees but thought id just go for it and see how they get. but been doing bench presses for a few years and hardly got bigger but i could just lift more
  7.  
    #7
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    Wow that's some major strength imbalance. Most of the women I train can use the weights you do for lower body!

    Yet you can bench 130kg!

    You really should put more emphasis on the lower/mid secion and raise your sq and DL



    If you are gtting all 5 x 5 reps then up the weight next session IMO. Unless they are a major struggle. If you fail to get all of them stick on same weight until it increases.

    M



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    Martin Brown is a Training and Diet Moderator.
  8.  
    #8
    MP Junior

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    but it does say when u start stronglifts 5x5 to start at 30%-40% less than your 5RM thats y my squats and deadlifts are low
  9.  
    #9
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    Quote Quote
    Originally Posted by aj1soad View Post
    but it does say when u start stronglifts 5x5 to start at 30%-40% less than your 5RM thats y my squats and deadlifts are low
    So why is your bench not 30-40% lower then???



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    Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

    Martin Brown is a Training and Diet Moderator.
  10.  
    #10
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    just wondering, are you doing your press movements on a machine of some sort or with a free weight barbell?
    PB's as of 01/09/2013: Deads 230kg, Squat 200kg , Bench 115kg,
    End of 2013 Targets: Deads 250kg, Squats 220kg, Bench 130kg.
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    Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

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