Stronglifts...am i lifting enough?

carbonkid

Im doing the Stronglifts 5x5 for about a month now. The gym i go to isnt very good, no one there to get any feedback from. Below is my routine and weight im lifting. Rather than going heavier ive stopped and focused on technique. Just wondering for stronglifts, am i still going way too much on the light side?

Barbell weight all include the actual bar (apx.20kg)

Set A
Squat - 130kg
Bench - 60kg
Barbel row - 80kg

Set B
Squat - 130kg
Overhead Press - 40kg (machine)
Deadlift - 90kg

Afterwards working on arm isolation or core.

Alf Veedersane

Have you used the Excel sheet to work out what you should be lifting?

It lays out where you should be, week by week.

burrenguy

130kg definitely isn't too light for squats at this stage.. too heavy if you were following the program to the letter.

carbonkid

Ok cool, just downloaded the XL sheet. That makes things a lot simpler. Seems to want me to really cut down my weight but going up 2.5kg every workout. This should improve my technique.

Thanks for heads up Alf.

burrenguy wrote: »

130kg definitely isn't too light for squats at this stage.. too heavy if you were following the program to the letter.

No i only downloaded the XL sheet now. Dont like going down in weight....but will make sense in long run.

Apparently at later stage i change from 5X5 to 5X3?

Theresalwaysone

Whats your training history?

Hanley

130 squat... 60 bench... 90 deadlift...

You're squatting high.

burrenguy

carbonkid wrote: »

Ok cool, just downloaded the XL sheet. That makes things a lot simpler. Seems to want me to really cut down my weight but going up 2.5kg every workout. This should improve my technique.

Thanks for heads up Alf.



No i only downloaded the XL sheet now. Dont like going down in weight....but will make sense in long run.

Apparently at later stage i change from 5X5 to 5X3?

You change from 5x5 5 to 3 sets of 5 reps once you can no longer make progress on the 5x5.

carbonkid

I think the XL sheet has cleared it up for me. Its just very easy to go up in weight with the squats. Im following the XL and pulling back to

Squat - 105
Bench - 50
Barbel row - 60
Overhead Press - 40
Deadlift - 85

Its a decent drop in weight...but will be going up by 2.5kg every session. Any lighter than that and i wouldnt get much out of it.

Mr. Manager

Just out of curiosity, how heavy are you?

Alf Veedersane

carbonkid wrote: »

I think the XL sheet has cleared it up for me. Its just very easy to go up in weight with the squats. Im following the XL and pulling back to

Squat - 105
Bench - 50
Barbel row - 60
Overhead Press - 40
Deadlift - 85

Its a decent drop in weight...but will be going up by 2.5kg every session. Any lighter than that and i wouldnt get much out of it.

You focus too much on the fact that the program has lifts well inside what you can currently lift. Plenty of programs are structured like that. But the further you progress, it'll feel harder. You just need to build foundations properly. For example, I ran the Smolov Jr program for both my squat and bench (i'd never followed a structured program before so eased myself in) but one benefit was, aside from the strength gains, was a big improvement in form/technique. Just follow the Excel sheet thru the 12 weeks and beyond and you'll find it works. The first half always feels easier than it should.

shooter69

Alf Veedersane wrote: »

You focus too much on the fact that the program has lifts well inside what you can currently lift. Plenty of programs are structured like that. But the further you progress, it'll feel harder. You just need to build foundations properly. For example, I ran the Smolov Jr program for both my squat and bench (i'd never followed a structured program before so eased myself in) but one benefit was, aside from the strength gains, was a big improvement in form/technique. Just follow the Excel sheet thru the 12 weeks and beyond and you'll find it works. The first half always feels easier than it should.

Guys where can i get the xl sheet.? Am starting stronglifts soon..

shooter69

Alf Veedersane wrote: »

You focus too much on the fact that the program has lifts well inside what you can currently lift. Plenty of programs are structured like that. But the further you progress, it'll feel harder. You just need to build foundations properly. For example, I ran the Smolov Jr program for both my squat and bench (i'd never followed a structured program before so eased myself in) but one benefit was, aside from the strength gains, was a big improvement in form/technique. Just follow the Excel sheet thru the 12 weeks and beyond and you'll find it works. The first half always feels easier than it should.

Guys where can i get the xl sheet.? Am starting stronglifts soon..

shooter69

Alf Veedersane wrote: »

You focus too much on the fact that the program has lifts well inside what you can currently lift. Plenty of programs are structured like that. But the further you progress, it'll feel harder. You just need to build foundations properly. For example, I ran the Smolov Jr program for both my squat and bench (i'd never followed a structured program before so eased myself in) but one benefit was, aside from the strength gains, was a big improvement in form/technique. Just follow the Excel sheet thru the 12 weeks and beyond and you'll find it works. The first half always feels easier than it should.

Guys where can i get the xl sheet.? Am starting stronglifts soon..

burrenguy

shooter69 wrote: »

Guys where can i get the xl sheet.? Am starting stronglifts soon..

http://www.allthingsgym.com/stronglifts-5x5-report-free-download/

carbonkid

Alf Veedersane wrote: »

Just follow the Excel sheet thru the 12 weeks and beyond and you'll find it works. The first half always feels easier than it should.

Thanks for the advise Alf...will following XL even though starting out weight is way too light. I know form is important first, than weight.

Mr. Manager

I Love PPPP Longtime wrote: »

Just out of curiosity, how heavy are you?

.

carbonkid

I Love PPPP Longtime wrote: »

.

Didnt mean to ignore you question before but dont have scales at home. Will see if theres one at GYM this evening and let you know. Thanks for trying to help man!

runawaybishop

Your squat weight seems out of proportion to your other weights, especially your deadlift. It could be that you are not getting enough depth in your squat (as hanley said earlier) so you should look into that.

Typically after 5x5 you go to 3x5 and after that looking into madcow5x5 maybe, or 5/3/1.

carbonkid

When i found the XL sheet i also found his intro video. Yea im not going down far enough on squat. I brought the weight down and testing it out today. Im not going all the way to beginning of the 12 weeks programme, the first set would be way to light. I am going back enough that the weights will be easy to lift. Work on my form.

Another part of it im changing is doing the overhead press. I was using the machine but changing to using the barbell while in a standing position.