Alternative to the SL 5*5

RobAMerc

Lads,

I have been doing the SL 5*5 for the last few months and am not only really enjoying it but seeing some results too!

Problem is I am really struggling to do some of the lifts right and lately am finding my back starting to ache after every work out. I am up to 90kg squat and 35 kg oh press ( stop laughing ).
I know I will get stick fot this as I have claimed the Smith machine is sorting out my technique !

Anyway, I was wondering if people know of a similar workout, perhaps using dumbells or something which wouldn't use the heavier weights of SL, but would still give good toning and conditioning results ?

Ta for the info.
Rob

Banji

RobAMerc wrote: »

Lads,

I have been doing the SL 5*5 for the last few months and am not only really enjoying it but seeing some results too!

Problem is I am really struggling to do some of the lifts right and lately am finding my back starting to ache after every work out. I am up to 90kg squat and 35 kg oh press ( stop laughing ).
I know I will get stick fot this as I have claimed the Smith machine is sorting out my technique !

Anyway, I was wondering if people know of a similar workout, perhaps using dumbells or something which wouldn't use the heavier weights of SL, but would still give good toning and conditioning results ?

Ta for the info.
Rob

I haven't done SL 5x5 but I plan on doing it once I get some equipment. I have been reading up on it though.

It tells you to start with just the bar to get your technique right and move the weight up by 5lbs every workout until you stall (ie can't do 5 sets of 5 reps). When you stall, drop it down to a previous weight, do that then move back up.

For the sake of the discussion, have you been following the program correctly?

d'Oracle

I presume from your post that you aren't that interested in the strength gains?

I'm also not sure what you mean by conditioning. All SL will do with regards conditioning is condition your to be lifting 5x5, deadlifting 1x5 and doing high rep bodyweight exercises.

You could replace all the barbell lifts with dumbell exercises.
Dumbell OHpress, dumbell bench, split squats, goblet squats, even dumbell deadlifts or king deadlifts or something...

I have no idea how effectively this would work. Certainly don't just take the weight you use with the barbell and devide it by two though.

Alternatively, (if you do still like getting stronger) you could try dropping a set or two and seeing if you can keep moving along the Linear progression. Maybe see someone about the back.

Colm_OReilly

The smith machine can't sort your technique as it forces you into a particular path. Your body isn't developing/remember proper technique.

Have you considered coaching in the lifts?

RobAMerc

thanks for the input guys.

I ahve been following it almost exactly except at the start I messed about a few excercises - but I have been faithfully increasing by 2.5kgs - I started with an empty bar and do full warm ups as per the SL site.

Sorry - it should have read toning as opposed to conditioning - I defo ahve seen improvements ( 5*5 coupled with my diet I think).
I also feel as if my muscles are getting bigger and I have dropped body fat %

I was just wondering if anyone know of another similar system which didn't require such heavy lifts or perhaps people could recommend a lower back building excercises to supplement the SL 5*5 program ?

thanks again

Slaanesh

Possibly 5/3/1, you never lift your max but increase in 4 week cycles.

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

sharky86

I was getting a sore back from most of the lifts too..Turned out I was hyperextening my back for the like of OHP etc. I drop the weight and focused on technique. Get your starting strenght book. it great advise for technique.

I wouldnt use 5/3/1 program yet as your gain is slow right down.

brianblaze

I'm doing a pyramid workout program at the moment...

It's a 12/10/8/6, then killing yourself with 4 at your absolute limit. It's a fun routine, and I've added 15 kilos to all my big lifts in 6 weeks. There's a few examples online, just check Google!

neil_

If you're struggling to do the lifts right then back down a little on the weight and sort out your form, then take it back up slowly. Any reasonable routine for someone of your ability is going to include squats deadlifts etc so there's really no way around it. Back pain is a warning, and if you don't heed it you could injure yourself.

Mellor

you are prob just reaching a stage where you are going to be able to add 2.5kg a week/session.

Drop it back a bit (to what ever allows you to get 8 reps), do 5x8, then after a week do 5x7 at a slightly higher weight, 5x6 higher again after that, then 5x5 at a weight slightly above you current weight.

RobAMerc

Thanks for all the info guy's.

Part of the problem was my impatientence in joining the crappy JS gym.

I was thinking of just doing some dumbell program while there and then once my membership is up ( december ) I would go back to the SL 5*5 in a proper gym.

I must say I am really enjoying it and have been very impressed with the results !

Right - I'm gonna drop it a few kg's and concentrate on doing it correctly.

thanks again.