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  1. Default Warm up on 5x5 StrongLift

    #1
    ** Master Craftsman. **

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    Hi,
    Just wanted to check how many warm up sets I should be doing on the StrongLift 5x5 routine?

    So lets see how it will go when I start:
    (note all kgs weights are excluding bar weight)

    Day 1:
    Squats - work weight 20kgs

    2sets x 5reps just bar
    then work sets 5 x 5 @ 20kgs

    for subsiquent sessions follow this warm up plan until I get to 40kgs then
    2 x 5 bar
    1 x 3 20kgs
    5 x 5 work weight (40kgs)

    (as weight increases add extra warm ups of 1 x 3 + 20kgs each time)

    Bench - work weight 20kgs
    2 x 5 just bar
    then work sets 5 x 5 @ 20kgs
    for subsiquent sessions follow this warm up plan until I get to 40kgs then
    2 x 5 bar
    1 x 3 20kgs
    5 x 5 work weight (40kgs)

    (as weight increases add extra warm ups of 1 x 3 + 20kgs each time)

    Barbell Rows (& Deadlifts) - work weight 20kgs
    Just 5 x 5 @ 20kgs
    for subsiquent sessions follow this warm up plan until I get to 40kgs then
    1 x 5 20kgs
    5 x 5 work weight (40kgs)

    (as weight increases add extra warm ups of 1 x 3 + 20kgs each time)

    Overhead Press - now this I am seriously worried about.. this is my weakest exercise, I doubt I will be making much progress on this and, bearing in mind I was only dumbell pressing 14kgs 3 x 10 last year, I don't see me getting much above bar and 20kgs (if I even get there??)

    Does this sound about right on the warm ups then?
  2.  
    #2
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    as many as you need. i usually warm up with higher reps.
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  3.  
    #3
    ro.
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    #4
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    Following on from the above link from ro. your warm up looks OK, if you have any smaller plates you could add an extra set as I feel this would be beneficial.. Like dope I warm up with light high reps but I don't then 5x5 as you intend.
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    #5
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    Scouse, from your pic I would have thought you'd be a lot stronger than that?

    Anyway, back to warming up.

    Read the following article:
    http://mindandmuscle.net/articles/marc_mcdougal/warm_up
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  6.  
    #6
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    Quote Quote
    Originally Posted by Gareth83 View Post
    Scouse, from your pic I would have thought you'd be a lot stronger than that?
    I've been away from training for a fair few months, and don't wanna over do it straight into my previous weights.. plus this 5x5 routine is new to me especially squats 3 times a week.. So to keep the DOMS down I'm gonna just start very light and see how it goes for first couple of weeks getting back into the swing of things..

    I may use bigger increases if I find the sessions are too light once I'm running..

    Just looked back at some of my records and previous top weight lifts were around:

    Leg Press - 133kgs x 8-10 reps (pyramiding up to this)

    Squats - 80kgs x 10 (5 sets at this) but I am sure I have gone 100kgs or more.

    Deads - 100kgs x 8 reps (pyramiding up again)

    Bench, well I had been doing dumbell bench for ages as I don't always have a spotter. and previous to that it was mostly Smithy cause the rack was always being used by the gang of 4 or Mr 1 hour..
    But dumbells i was on about 22-24kgs (smithy i was able to do 60-80kgs)

    It all seems so long ago... ha ha..

    I am hoping this new routine will help me break all my PB's.
    I would say by Christmas, but I won't be too hopeful yet..
  7.  
    #7
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    did you read the link I gave you?
    Quote Quote
    When you eat the foods your body is made for (Paleo foods) in a framework that your body is made for (feast-fast, such as IF), it all works beautifully.
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  8.  
    #8
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    Quote Quote
    Originally Posted by Gareth83 View Post
    did you read the link I gave you?
    Yes thanks Gareth.

    Basically covers what I was planning. Very useful, thanks.
  9.  
    #9
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    Do you guys know why only 1 set of 5 reps is enough for the Deadlift on workout B of the stronglifts routine?

    Workout B
    Squat 5x5
    Overhead Press 5x5
    Deadlift 1x5
    Pull-ups/Chin-ups 3xF

    Is this because of the type of exercise?


    http://stronglifts.com/stronglifts-5...ining-program/
  10.  
    #10
    Techno Gandhi

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    Because if you try 5 sets of 5 on deadlift after doing 5x5 squat you'll possibly die


    There are warm up sets of course before the 1x5 at working weight. If you can do more than that then feel free I suppose although some might say that if you can do more you aren't lifting enough. Personally I usually do 2x5 after the warm up sets.
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