Lifter problems
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Going to phoenix this thread as I am back in the gym after a two year (:o) absence. Covid, injuries and life all got in the way.
Having been advised by some "helpful" people that at my age and with my injuries I probably should just do yoga, I was a little unsure how to start. My previous programmes have been quite intensive with 4 sessions a week, using the push/pull/leg model, and mixing the big moves with isolation work. I blame the latter for irritating my shoulder injury.
Given that, my need for a quick start, and the fact that I'm basically back to beginner strength levels, I'm going for StrongLifts 5x5. Starting with 30kg (squat/back row/deadlift) and 20kg (bench/ohp) It is ridiculously and insanely light, but I'm going to stay loyal to the programme. The adding of weight each session is fun, but I still feel like I could bump everything a lot and do fine.
Any thoughts or experiences on 5x5?
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Welcome back to the gym, R!
I used 5x5 for at least a year. It's been a while but the issue I had, in hindsight, was the lack of accessory lifts and 5x5 deadlifts. Heavy 5x5 deadlifts is a horrible idea. That's how I screwed up my back. 5x5 deadlifts is fine if it's light, but I learned the hard way, that you should not do high reps of heavy deadlifts. Your lower back just won't take it.
I eventually found a good trainer online who sends me a routine and answers questions. Wish I would've done it sooner. Been using him for about 2 years now.
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I should add that 5x5 is a great program for someone getting started in lifting, like a teenager. However, even for a young lifter, I would recommend a more balanced program after a few months of 5x5. In my opinion, it wasn't sustainable.
I have my doubts about the longevity of the programme too. At the moment I am attracted by the focus on squats (I love squats), and the simplicity of it.
The lack of isolation exercises than employ the shoulder is a bonus for me as I have a permanent structural instability in my right shoulder caused by a couple of dislocations when was younger. That easily becomes inflamed and endless bench variants, skull crushers, curls, presses and pull ups is what interrupted and finally ended many consecutive years of successful training.
As for deadlifts (I'm built well for them too), I'm going 5x5 instead of 5x1 and seeing as I'll only be adding 2.5kg a week it will take a while before they get heavy or interfere with my squats (where I'll be adding 7.5kg a week). I can't see it being a problem. I read a while back that if you are going to do both then building your squat and maintaining your deadlift is a good strategy. It has worked for me before.
At the end of the day I see the 5x5 as a way back into the discipline of lifting weights, and a way to build my general body strength. It is relatively low impact too, compared with other programmes. As long as the shoulder holds up I'll add some lifts to it later (incline dumbbell bench, some biceps and triceps work, maybe some abs).
Thanks for sharing your thoughts!
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That’s right @Alex. My two 18 year olds have just started that programme and are doing really well on it.
It is what I’ve started with twice previously and all Jay’s intermediate programmes build on it. I’ve used two of them with great success, but it is at that point that the aforementioned shoulder instabilty is gets to be a problem. This is why I’m trying something new now.
If you haven’t, get hold of his ebooks/pdf’s. They are cheap and cheerful, but what he says about diet and progressive overload is really useful for getting results.
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Fuck all that, I'm got a MTB..
Adjusted for personal nuances
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MTB comes with stupid high potential for injury as well, so I really don’t have that much room to talk…
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MTB comes with stupid high potential for injury as well, so I really don’t have that much room to talk…
Sent from my iPhone using Tapatalk
I had to come to terms with certain activities being curtailed after the PCL tear. Skiing is out, football is out (at least anything more than a kickabout with my little ones at any rate). It’s not a major bummer as life is full of fun stuff That’s is PCL friendly.
Happily not only is weightlifting one of them, it is also the best medicene as it increases balance, stability and strength while the larger, denser muscle will also protect the knee from further damage.
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I should add that 5x5 is a great program for someone getting started in lifting, like a teenager. However, even for a young lifter, I would recommend a more balanced program after a few months of 5x5. In my opinion, it wasn't sustainable.
I second this. I have ran 5x5 on two separate occasions and had injuries both times. As an older lifter, I highly stress proper warm up, the use of knee and elbow sleeves (SBD), and using proper technique. For squats I also recommend lifting shoes with a slight heel raise (Adidas Adipower). It puts my knee in a better position for the lift. Both of the times that I injured myself is because of poor lifting technique and lack of stability in the joints.
5x5 is great for building strength, but it amplified my technique issues and caused problems where I was borderline surgical. My issue is regarding bench press, and the supporting muscles. The technique issue is flaring my elbows which put extra stress on the shoulder joint (specifically right shoulder).
My last injury had me taking 5 months off, with lots of stretching and light shoulder rehab exercises.
I run a modified program now of 1 day of 5x5 (deadlift, bench, squat, row or OHP) and two days of exercises stressing the supporting muscles. On those two days I use lighter weights with 3 sets of 8-12 reps for all supporting muscles.
I've been running this for 6 months now with great results and little to no issues.
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@goosehd thanks for your insights and that video. I'll study that some more.
My thinking is that the low weight level at the start and steady progression will be good for my shoulder. I'm hoping to build the supporting muscle, and loosed the cartilage that causes the instability over the next few weeks.
I'm in to week two now and staying faithful to the incremental additions. It feels like work, but not very hard work. It is giving me the time and chance to refine my form. Without wanting to boast I feel like my squat and deadlift form is pretty damn good. My OHP and row form has never been a cause for concern. I too find bench trickier, but the focus I'm allowed with low weights means I'm confident it will progress for a few weeks.
The key part of my thinking is the fact that 5x5 is low volume. I'm 99% sure it is volume that aggravates my shoulder injury, not intensity. For that reason, lots of high volume supporting exercises feels like a bad idea right now. As the weights increase I'll consider how far I can take 5x5 and make changes if needed. The main one will be moving to a dumbbell bench, as lifting with a neutral grip is more comfortable for the shoulder when I get onto the 40kg-50kg dumbbells.
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I love neutral grip for bench press. I purchased this about 5 months ago and it's been great. I do my 5x5 workout with a straight bar and accessory lifts with the Kabuki Strength Cadillac Bar (pictured below). Also called Swiss Bar or Football Bar.
The different grips allow me to concentrate on Triceps, neutral bench or wide grip bench. I also find that it is great for OHP. Benching with this forces my elbows into the correct position during the entire lift. I then try to mimic the motion during straight bar bench.
I often do warm up with dumbbell bench which allows me to do a full range of motion. It sounds like you are on a great track and I wish you the best.
