I was once a very pro-vegetarian person and it was difficult to get the proper ratio of macro nutrients at first.
Obviously nutrition is going to be a large part of your gains or lack thereof. The exercises are easy to execute and complete in a short amount of time, especially in the early stages, later on I can see this taking upwards of 90 minutes to complete. All that is needed to start is a barbell, clamps, rack, bench, 2x 25lbs plates, 2x 10lb plates, 4x 5lb plates, 2x 2.5lbs plates. StrongLifts 5x5 is a good program for the person with NO experience what-so-ever, in fact you need very little to start it in your home, and this allow the lifter to slowly acquire more weights as they get stronger. Also deadlift started at 95# since I'm not going to put numerous tiny weights on a bar that is 5# shy of an easy to load bar. Sorry, couldn't do it, had to add 10lb bumpers to make it look like I was doing something meaningful. I did make one small adjustment on Workout #2 and that was to increase the squat to #65 as that is my normal warmup, get the blood flowing weight, I use the barbell only weight for dynamic warmups, and I just couldn't bring myself to put some tiny 2.5# plates on the side. For me, it really feels like a waste of time as I could probably start at the body weight squat, but this is about following a specified program, not the Joe Breese Roll Your Own Program. Hopefully most of the program users are using support channels to improve their form via photos, video and in person coaching.
#STRONGLIFTS 5X5 ASSISTANCE EXERCISES PLUS#
Plus you really shouldn't be able to injure yourself squatting 45lbs or benching 45 lbs incorrectly. It looked interesting after some investigation, I was concerned about the really low initial starting weight, but I think that the really fast ramp up on the first progressive loading cycle will address that and also allow anyone to achieve some sort of technical proficiency. I first heard of StrongLifts 5x5 through Corey in this thread: I've had great success with Wendler 5-3-1 because it was super simple to follow, but also incredibly boring and it took a while to get in and out of the garage gym. I've been struggling with various weightlifting programs since then, getting on Takano's program, then ditching that because it was too much duration and too technically difficult for my current skill level, Waxman's programming but quit that for one reason or another. My fitness slowly declined up to a few years ago then I started mountain biking more and quit those bad habits. I'm also 5'9" with long limbs and a short torso, so not even close to the correct proportions to lift anything heavy.Īfter a particularly traumatizing life event, I gave up on a lot of fitness based activities, took up smoking again, and started to drink a LOT more alcohol. These are respectable globo-gym numbers pound for pound, but nothing competitive.
Vital stats at my prime in 2011 were 148lb body weight, 145lb snatch, 195 C&J, 295 deadlift and 215 squat.
I had plans in 2011 to train for competitive weightlifting, aiming for the 2017 Pan America Weightlifting competition in the Senior Division. My background is as an amateur competitive cyclist turned crossfitter, turned weightlifter. I just finished my first week of Stronglifts from the very beginning.