StrongLifts 5X5

[Gordi]

Anybody done this workout program before? its a 12week weight lifting program which is suppost to help increase bodymass, increase strength and reduce bodyfat. you start with a base weight which you can handle easily and everytime you do this exercise add 2.5kg onto the bar etc to slowly build your strength over the 12weeks. Its based around compound exercises using barbell and free weights

im in my 2nd week now and got to say im starting to notice things already, ive put on a couple of pounds but started to lose my belly fat due to squatting 3times a week also my intercostals and abs are starting to become hard and more defined.

Will keep posted on how it goes so people can maybie see what the workout is like and may try it for themselves.

Current Stats wk2:

WEIGHT - 71kG


SQUAT-72.5
BENCHPRESS-75
DEADLIFT-100
OVERHEAD PRESS-42.5

[RJohnson]

I tryed this when i first started training, didn't really like it tbh but i only followed it for about a month and my diet was rubbish so can't really give a good review, wished i'd gone on and completed it now though.

[BenMc]

can you post the full program up mate?

[Gordi]

http://stronglifts.com/stronglifts-5...ining-program/

go on there. it has all the speal. an ebook and a spredsheet that you fill in after every session which tracks your progress and tells you what you have to lift on the next session..

Hope to get bigger and stronger from the 12weeks like and beast my current personal bests.

[Gordi]

Originally Posted by Gordi

http://stronglifts.com/stronglifts-5...ining-program/

go on there. it has all the speal. an ebook and a spredsheet that you fill in after every session which tracks your progress and tells you what you have to lift on the next session..

Hope to get bigger and stronger from the 12weeks like and beast my current personal bests.

could get bigger than i think im going to but im laying off the fats to try and get lean and ripped instead of chunky

[aLz327]

good luck with it, interesting to find out how it goes through the 12weeks

[andywiddss1]

5x5 has been around for a long time some people swear by it others say its no better than 4x6 or 3x8 ,but for 12 weeks give it a go and see how u get on

[DusheR]

Im not really into full body workouts. Dont think its for body building... Be good for fighters or fitness freaks maybe...

[Gordi]

end of week 2

SQUAT-77.5
BENCHPRESS-80
DEADLIFT-105
OVERHEAD PRESS-45


havin to miss a few sessions as ive pulled something in my neck sick as fook

[Riko360]

i been onthis since last august- i remember saying to you about it ages ago! its good and works well. have gained over 1 1/2 st now from when i started, just getting stuck now, im deadlifting 120kgs, but struggle to hold the bar! im squatting 86kg (was with dumbells becuase my gym doesnt have the weights) so moving onto the smith as again i cant hold the dumbbells that easily lol. keep on it.

[Dizzy]

Originally Posted by Gordi

could get bigger than i think im going to but im laying off the fats to try and get lean and ripped instead of chunky

Just a tip, you need fats to get ripped. try less than 50g of carbs a day and 90g of fats a day if you want to cut. otherwise you will just be a fat bastard with low testosterone if you eat lots of carbs and no fat.

[ashalex]

i would sugest watching ur carb intake an maybe totaly cutting them out after say 6 oclock look up GVT (german volume training) ive found this to wrk better for me.

[Gordi]

well think i might fook this routine off now after 5weeks. so far i have an improved core and slightly incresed strength but from squatting my arse is getting bigger! to the point where none of my shorts or trackies now fit me :/ i literally have 2pairs of jeans that now fit me!!

Anyone suggest a good routine to move onto now? did a decent back bi routine last night i might use!!

3x12 wide grip pull up to warm up

3x8 pullover

3x8 close grip lat pulldown

3x8 bent over row

3x8 deadlift

preacher curl
concentration curl

[Gordi]

oh and btw this is what i am upto:

Current Stats wk5:

WEIGHT - 70kG


SQUAT-110
BENCHPRESS-85
DEADLIFT-120
OVERHEAD PRESS-45

[haz_pro]

i feel sorry for you mate, i have extremely muscly legs and bumb so i find it hard to get decent fitting jeans lol!

What i would do to loose some muscle on my lower half, but it just stays, i dont even work out my legs.

[Gordi]

oo man that sucks!!! im not to bad cos i had skinny legs to begin with!!