Stronglifts: Starting weight

[ComeAtMe]

I have been training for over a year now and just begun Stronglifts 5x5, to increase my strength.

The Stronglifts website says to begin with the empty bar, but its way too light for me.

What starting weight would you guys recommend?

[Phedder]

Stronglifts is generally meant to be a persons first program, hence the bar weight to drill in form and keep progression going up quickly as newbies can maintain quick progression.

What are you current weights at? 1rm or 5rm etc? I ask this because you may already be past the stage at which stronglifts will be effective for you, and something more like the madcow 5x5 or texas method 5x5 could be better suited. Adding 2.5kg to 5x5 squats three times a week is simply unrealistic past a certain point and you'll just plateau very quickly.

[ComeAtMe]

Current stats: 17yrs 84kg 5'7

Stronglifts is generally meant to be a persons first program, hence the bar weight to drill in form and keep progression going up quickly as newbies can maintain quick progression.

Makes sense now. :nod:

What are you current weights at? 1rm or 5rm etc? I ask this because you may already be past the stage at which stronglifts will be effective for you, and something more like the madcow 5x5 or texas method 5x5 could be better suited. Adding 2.5kg to 5x5 squats three times a week is simply unrealistic past a certain point and you'll just plateau very quickly.

Squat: Will start on bar due to knee injury

Bench: 1rm=70kg 5rm=65kg

Dlift: 1rm=115kg 5rm=105kg

[Phedder]

How bad's the knee injury? May want to get someone experienced to help with your squat form to ensure you're not likely to cause further harm. If squatting aggravates it then you may have to find an alternative.

With your current stats I'd say you're probably past the initial quick gains period, but you could certainly still get some good gains out of a 5x5 program with slower progression. That being said, While you're re-assessing where your knee is at you could probably follow stronglifts for 4 weeks with your bench at 55kg or so and deadlift around 90kg. 4 weeks would give you 6 weight increases, and at 2.5kg per session for bench and 5kg per session for deads, which if you don't stall would bring your 5rm bench to 70kg (current 1rm) and 5rm deads to 120kg (5kg above current 1rm) which I'm sure you'd agree would be fantastic strength gains for 4 weeks work. If you do stall though (can't complete the reps with the added weight) I'd suggest switching over to either the madcows 5x5 or texas method 5x5, as they both incorporate weekly progress instead of every session.

[ComeAtMe]

How bad's the knee injury? May want to get someone experienced to help with your squat form to ensure you're not likely to cause further harm. If squatting aggravates it then you may have to find an alternative.

Knee pain is much better now than it was 2 months ago. I'm focusing more on form at the moment rather than weight.

With your current stats I'd say you're probably past the initial quick gains period, but you could certainly still get some good gains out of a 5x5 program with slower progression. That being said, While you're re-assessing where your knee is at you could probably follow stronglifts for 4 weeks with your bench at 55kg or so and deadlift around 90kg. 4 weeks would give you 6 weight increases, and at 2.5kg per session for bench and 5kg per session for deads, which if you don't stall would bring your 5rm bench to 70kg (current 1rm) and 5rm deads to 120kg (5kg above current 1rm) which I'm sure you'd agree would be fantastic strength gains for 4 weeks work. If you do stall though (can't complete the reps with the added weight) I'd suggest switching over to either the madcows 5x5 or texas method 5x5, as they both incorporate weekly progress instead of every session.

I will take your advice.

Cheers Phedder.

[Phedder]

Mind if I ask what type of injury you actually have? Torn meniscus, ACL rupture, etc. Have you been seeing a physio and been given the all clear?

[ComeAtMe]

Just knee pain.

Also, Barbell Row or Inverted Row for workout A on Stronglifts 5x5?

[Phedder]

I think barbell row is what's used most commonly, but if you enjoy inverted rows I doubt it'll make a huge different if you use them instead. Both movements work mostly the same muscles (entire back pretty much) so it's up to you. I'd use barbell rows just because it's easier to add weight onto the bar, than pile it up on your chest

[tinytraps]

I dont like stronglifts very much. The original starr 5x5 is alot better or even making up your own 5x5 routine would suffice. Do a squat, a pull and a press then do some accesory work for the leftovers.

[Phedder]

I'd agree. The main benefit I feel these programs have is that the progression is set in stone. They keep it very simple and ensure people keep progressing quickly as long as they can, and help them learn consistency. Any program based around heavy compound lifts with a decent progression should work if set out intelligently and followed.