#Weight lifing 5x5 program full#

The graphs make it clear how much faster I improved on SL than I did using my previous routine. Weighted Pushups: ?-> 84 (couldn't keep adding weight because my gym has no weight vests, and I was afraid adding more weight to my backpack would rip it). Pullups (total reps over 3 sets): 14-> 22Ĭhinups (total reps over 3 sets) 16-> 26 Instead, I calculated my 1RMs (again using the Jefit app) before and after SL to get a better picture of my progress. Showing my progression from these weights to my end weights is a bit deceptive since I started so much lower than my maxes. Using the SL progression plan, weeks 1-3 were a joke, 4-6 I started working up a sweat, 7-9 were pretty tough, and 10-12 I basically attempted to set a new PR every workout. SL recommends starting with 50% of your 5RMs, but I was a bit conservative and started closer to 40% of my 5RMs. Since I had never done rows before, I started with the recommended 65 lbs. I found the old version and added 1 accessory per workout: pullups/chinups (alternating, 3 sets to failure) to workout A, and weighted pushups (3 sets, 10 reps) to workout B. The original SL program had two accessory exercises per workout, but the revised version removed them because Mehdi claimed people were focusing too much on the accessories at the expense of the main compound exercises. These were all accomplished at a weight of 190 lbs while eating 3500-4000 calories/day.Īfter losing weight, taking a few months off from the gym, and getting the flu and barely eating for almost two weeks (I lost 7lbs in 10 days!), all my 1RMs had dropped by 10-30% (see progressions section below). So it took me 2.5 years to become an advanced novice/early intermediate, which shows how bad my routine was. The strength standards site placed me right at the border of novice and intermediate. Squat: 260 (not entirely sure about this, because my form was dubious) My previous (calculated by the Jefit app) 1RMs were: That's when I came across r/fitness and decided to give SL a shot. By the time I lost the weight, I lost all the strength gains too. I tried to make up for it during the summer of 2013 by eating a ton of food (3500-4000 calories a day) and lifting often, but my strength gains were modest and I gained a lot of fat. I made decent progress for the first six months (“noob gains”), but after that my progress was basically non-existent, probably due to a poor program and lack of discipline. I started lifting in October 2011, and basically constructed my own split routine based on hours of googling since I didn't know about reddit or r/fitness back then. I came to SL after almost two years of no progress.

I started SL when I was 169 lbs (76.7 kg). I've tried to write the review I wish I had seen before I started SL.įor a tl dr, skip to the recommendations/advice section.

I hope this review, along with the recent Top 12 Tips for StrongLifts post, helps others decide if SL is right for them and how best to go about it.

#Weight lifing 5x5 program full#

When I was trying to choose a program, many of the existing posts on SL were from people who didn't stick with it for the full 12 weeks, or modified the program significantly. Mehdi (SL creator) suggests sticking with SL for 12 weeks before passing judgement on the program.

I often see questions here about SL-whether it's worth doing it, how much progress one can expect, whether accessory exercises should be added, etc.