5x5 Routine, Injuries galore!

**Narcotics** · 02-12-2011 12:13 AM

Short and fast as the browser refreshed, erasing the essay i had written and infuriating me greatly.

I've done 5x5 routines for roughly 2 years, i've always warmed up, stretched, used strict form and never pushed above the weight i should, carefully measuring in pounds so that i gradually get stronger, mainly doing compound movements. I supplement Protein, omega 3, cod liver oil, glucosamine, glutamine etc but the list of injuries i've incurred is frustrating - Both rotar cuffs hurt, there's lower back problems i'm only just seeing the end of, the knee's are starting to click and ache etc.
I love the power and enjoy the physique these kind of routines give me, as they tie in nicely with muay thai (my other addiction), but at 22 I just cant be doing with all the injuries. I'm told i may have weak connecting (soft) tissue problems, which seems likely to be the reason these routines mess me up.

My question is, by switching to a higher rep routine (What is considered high reps? 12? 15?) can i hope to maintain the physique and power I so love from the ol' 5x5? Is there a way i can stay as strong and keep the explosive power for kicks and punches in thai boxing?

Many thanks.

**dope540** · 02-12-2011 11:22 AM

i'm doing wendler 531 with primarily bodyweight work as my assitance exercises. helps to avoid the contant beating my body gets along with tkd trianing.

**dope540** · 02-12-2011 11:23 AM

you could always have a look at joe defrancos ws4sb as it was designed for athletes in mind.

**Zeigler** · 02-12-2011 11:31 AM

Have you ever taken time off, deloaded etc?

Its amazing what 2 weeks COMPLETELY off can do for your body. I do like the SL template but personally id recommend that people deloaded throughout the routine. Especially if you've been doing it for 2 years!

**Narcotics** · 02-12-2011 01:31 PM

The joe defranco workout looks tempting, i could keep the reps higher and just do the odd bit of heavy lifting i suppose. Has anyone had any experience with regularly doing a 3-4x12 rep range?

I've never tried deloading, and hadnt really read into it until you mentioned it, but i've had weeks off here and there and am currently in the middle of my second week off to let my body recover a bit before i start a whole new routine. The older lifters down my gym put me off lifting heavy frequently as well, they're all 50+ grizzled veterans, always lifted heavy, but the vast majority of them have several recurring injuries to speak of, it ****s us all up in the end.

**Narcotics** · 21-12-2011 01:13 PM

As a point of interest iv'e now been trying out 4 sets of 12 with a minutes break between sets for almost 3 weeks, and although it wasn't the main aim I have experienced serious bodily changes already!
My training partners have all said i look bigger and more defined very quickly, would recommend switching up to a high rep routine if your gains are slow on SL5x5.

**Dolphinski** · 21-12-2011 03:00 PM

Quote

Originally Posted by Narcotics

As a point of interest iv'e now been trying out 4 sets of 12 with a minutes break between sets for almost 3 weeks, and although it wasn't the main aim I have experienced serious bodily changes already!
My training partners have all said i look bigger and more defined very quickly, would recommend switching up to a high rep routine if your gains are slow on SL5x5.

It's called hypertrophy. Essentially all you've done is change one of the main variables in weightlifting (in your case rep range). When you've been doing low reps with slow progression for a while, a switch to a higher rep range will spark a load of new growth. If you now progress your weights through heavier loads, while keeping the reps up, you'll continue to grow.

What you're doing is the basics of hypertrophy. If you really want to optimise it, have a look at a routine called HST, which will show you how to really get the most of the principles of hypertrophy over an 8 week cycle.

**SpiderDan** · 21-12-2011 03:47 PM

I think most people go through things that ache and hurt every now and then. Whats important is whether or not you recognise whats causing the issue what you do to sort it out

If your knees ache -

whats your ITB like? - Have you done any myofascial release recently?
whats your ankle mobility like?
whats you hip mobility like?

If your back aches -

whats your thoracic spine like?
Whats your hip mobility like?
Are you rounding on the squat or the deadlift?
How strong is your mid section?

If your shoulders ache?

have you got tight lats?
have you balanced push and pull work correctly?
whats your thoracic spine like?
Are you benching with a big flare in the elbows?
Are the scapulae pulled back correctly?

Im going through a back issue at the moment, over use over 3 days with quite a lot of volume caused the problem so I know not to do it again. Generally speaking incorrect movement causes problems its not inherent to the rep or set scheme.

Admittidely heavy loading of the joints regularly can cause them to wear, but their life span can be greatly increased if sufficient mitigation and rehab methods are used.