Yet another Stronglift thread......

[Chewchew]

I thought I would write a quick update post about my Stronglift 5X5 experience and I was hoping other people who have gone through the Stronglift process could post some motivating figures of how much they are lifting as I am getting to the point of failing on several lifts. I've been doing SL 5X5 now for almost 10 weeks, I started with the bar and I am now on the following weights:

Squat - 100kg - No failure yet
Bench - 82.5kg - Failed once at 80kg and now twice at 82.5
OHP - 50kg - failed once at 47.5kg, about to attempt 50
Deadlift - 100kg - No failure yet

I started mixing cardio at the start when I was lifting light but I have to admit now the weights have increased I need all the recovery I can get so the running has gone wayside. I am happy with my figures so far, especially my squat as I had never done squatting before this routine. I would love to hear from anybody currently on the routine with how they are getting on but especially people who have gone further than me with regards to when they stalled and how much they have added to their lifts since then. Would be good motivation for me.

Cheers in advance

[fletch167]

I have just finished my 3rd week on SL 5x5 I am 6ft2 86kg. My bench has moved up quickly and now I am getting just about 5 sets of 5 without my spotters help on 82.5kg but I tried 85kg and it's a whole different ball game. Similar to you my squats are yet to fail at 112.5kg but they are getting to that weight when it really gets the heart pumping and face red. Deadlifts are upto 140kg and again are a getting to that point where I have to consider form over weight. Overhead press like the bench came on quickly but now at 52.5kg is going to take a couple of sessions to move it on. Bent over row upto 85kg and is pushing my limit currently. My plan to improve these lifts is make a conscious effort to up calorie intake, I have succumbed to the fact that my body fat may suffer slightly but if the lifts keep going up that's fine with me. Heavily researching the Keto diet for cutting at Easter. Keep posting your progress it is very interesting.

[Chewchew]

Fletch, sounds like we are at very similar levels mate! Would be great to hear of your progress if you could let me know how your getting on. I presume as you are on week 3 you started on quite heavy weights anyway? I like you have decided to embrace the bulking bulge if it means getting stronger but will definately be looking into keto when I decide to lose some of the Chubbalub.

Good luck with the lifts pal and keep me posted

[ToNNNNyT]

Its going well for me mate.

I stalled at 72.5kg on the bench(de-loaded down to 60kg),145kg on the deadlift(de-loaded down to 130kg) and 37.5kg,40kg and 42.5 kg on the OHP and de-loaded down to 30kg each time.
But other than that its going well I hope to hit 200kg squat in April along with a 160kg deadlift haven't had to de-load on rows,Im at 70kg on those

[Chewchew]

Sounds good mate. I've been looking into Keto. Sounds like a very do-able diet. I say the word diet through gritted teeth as I usually hate diets as I would always promote people to eat healthy all the time so that it's more of a lifestyle change. The amount of people i've seen doing some silly shake diet only to pile the weight back on after they've lost it. I think the difference here is that it is for a specific purpose and after i'm done (i'm planning on doing it for 2 months) I know how to maintain a healthy weight.

My two concerns/questions with the diet are:

1) Carbs PWO - Some people say yes, some people say no. Not really sure whether to add dextrose or not.
2) Weights - I'm planning on carrying on the stronglifts routine but not sure whether to stay with the weight i'm on, or reduce it slightly as i'd imagine getting stronger on this diet will be tough.

Other than that i'm actually looking forward to getting going. Two months of eggs, cheese and bacon for brekkie..... I think I can manage that

Glad your trainings going well guys.

New update:
Squat - 107.5kg - No failure yet
Bench - 82.5kg - Failed three times now so will be going back to 72.5kg
OHP - 50kg - failed once at 47.5kg, failed once at 50kg
Deadlift - 110kg - No failure yet

[fletch167]

ToNNNNyT.....What do you mean by de-loaded down??

ChewChew.....Ive taken drastic measures and i am adding on two barbell cuffs to my my bench as i can do 5x5 of 82.5kg without spotters help but can only do a very few dodgy reps at 85kg so im guessing the cuffs add on about 0.5kg each side......Small steps hahaha. I will get to 85kg un aided if it kills me!!

[Chewchew]

Sounds like a plan mate! If I get up to 82.5kg again on the bench and start failing, I may look into adding something smaller onto each side of the bar. I'm guessing Barbell cuffs are small weights you just tie around the bar each side? Isn't it amazing how much difference 2.5kg can make! I was fine at 80 then just that little extra and i'm shaking like a s****ing dog! I don't use and won't use spotters, maybe i'm being stubborn but the way I see it if I can't lift it by myself then i'm not achieving. As long as I have a safety bailout on my bench that is.

By the way Fletch how much have you looked into Keto? I've been looking at people's diet and at the moment Dave Palumbo's diet seems to be the most recognised diet for achieving fat loss. Link is here if you want to have a look http://www.**********.co.uk/Dave-Pal...-m3919436.aspx

I've put in the foods into my food diary for the diet that Palumbo says to do for a 200lb Male and the figures are coming out at:

Totals 2,725cals 22g carbs 160g Fat 295g Protein

I'm concerned this wouldn't put me into ketosis due to the body using protein as it's energy source. The figures seem a bit wrong don't they? I thought the idea was to be eating more fat than protein but keeping up enough protein to maintain muscle mass. Maybe i'm missing something....

[fletch167]

The cuffs are just the things you put on the bar to stop weights falling off. We have two types, the squeeze coil ones and the metal screw in ones, I figure adding the metal ones will add a small weight.

In regards to the Keto I have done bits and bobs of research from what I can gather your body will be in ketosis if it has had less than 30g of carbs so you should be fine. I will look at the link you sent me and see how it looks. Workout B tomorrow can't wait....Naaat

Take it easy bud