I've started lifting regularly since almost 2 years ago. Then decided to try out Stronglift 5x5 and just started around August. So roughly, it's been almost 3 months now. And I guess I'm still way too early to complain or anything. Anyway, not complaining. Just seeking some advice here

I feel like my upper body is way weaker than my lower body, so are there any advice for that? Whether it's nornal, or anything that I missed or can be improved? Or I'm just over thinking? I'm still new, so some insight would be helpful.

I'll just continue the routine anyway since it's only been like 3 months anyway. But if any of you guys have been following SL too, how long did you guys chose to stick with it?

Here my details:

Height: 164cm
Weight: 70kg

Current progress:

Squat: 127.5kg
OH Press: 40kg
Deadlift: 120kg
Bench Press: 72.5kg
Row: 70kg


Ps: currently have to deload on deadlift since I've already failed for 3 times

This post has been edited by alienxp03: Nov 25 2016, 03:22 AM

Hi bro,
Yeah, your numbers don't quite jive.
I suspect it is your back; Your back probably fail you first when you deadlift.

If it is the case, then focus more on the back loh.
It is one hell of a big area; lat, trap, lower back, etc.
You might wanna try various row variations, chin/push up etc.
Good luck.

Those numbers, they're peculiar. No offense but are you squatting to depth?

Anyhow, I did SL 5x5 for the first 2 months of me lifting. From my own experience, I think it's shit. It's better if you do something different. What's your goal? Aesthetics? Strength? 5/3/1 is good. PHUL/PHAT is good. GZCL is good. If you want to trust an internet stranger and focus on strength you can try my program too if you want.

as hes asking, upper body...
but yea, ur OH press is kinda low.

I did SL for 2 months since after a long rest and big sick, start from empty bar, I just want to experience it though people says start with empty bar is stupid, but prefer SS due to 5x5 3 times a week heavy squat is too much for me to handle. I don't feel right so I take a step backward do 3x5 and it has been steady.

SL has low volume on upper, iirc SL has low to no back exercise so you might wanna add pull/chin up if those part you feel week. Accessories like dips is good too.

Since you've trained for 2 years, your big 4 form should be on track, so i think PPL routine should be better if you have the time and can handle the volume.
http://www.aworkoutroutine.com/push-pull-legs-split/

*Nowhere near pro/advance or anything, just share my exp, dont flame me for anything I said wrong, im on the path of learning too*

This post has been edited by helven: Nov 25 2016, 12:37 PM

I think it's my arms. I'm failing deadlift right now because my grip is not strong enough. On the last set, can only do 3 rep and my palms are starting to let go of the bar. They said I shouldn't add any other exercises when doing SL, that's why I didn't add any. Afraid no more strength left after that 😅

Haha. None taken, no worries. Peculiar indeed, but I do squat to depth. Did it in front of a mirror and always ask people at the gym to see whether my form is right. Just that my lower body is stronger, I guess.

And so far, SL works for me. My bench press previous was 60kg. Now it's 72.5. Overall, I do see some changes. That's why I think I'm gonna stick to it right now.

My goal is strength actually, that's why I'm looking at SL. Maybe I'll try 5x3x1 too once I've failed these routines. Looking at your program and it seems pretty comprehensive. Gonna take a while to read that. Thanks man

This post has been edited by alienxp03: Nov 25 2016, 11:55 AM

At least I can confirm I'm not being paranoid

Thanks for the references. I might hit plateau soon since I'm reaching my max right now. I'm using a StrongLifts app and it did mentioned that if I hit plateau long enough, it'll ask me to change to 3x5 instead. So I think I might be heading towards that direction, but not yet I guess.

iirc SL suggests u start at 40kg right?
means OH press hasnt progressed but everything else has?

maybe try go do one arm dumbell OH press.

I started with 15kg actually. Low I know SL usually started with around ~40% of my current strength (few months ago). After that I hit plateau at 40kg, so have to deload. Now just hit 40kg and didn't fail, so can increase it a bit next time I go there.

Maybe I'll just incorporate some other arm exercises, or grip maybe. Might do Farmer's Walk since my grip is pretty weak, can't deadlift heavy just because of that.

This is when I first started


This is my current progress


This post has been edited by alienxp03: Nov 25 2016, 02:23 PM

well i know darklight hates the program (or Mehdi).

but can't deny that it works for quite some people.

if you're not progressing, rather than the program, are you eating properly. what are your macros.

The fella who copied and make it his program (ie Mehdi) is one douchebag lol. I used to be in his mailing list till i was very fed up with the way he answers ppl's questions. He only believes in DL, Squats, Bench and Row. The rest of the watever weight training movement are 'fake' and not worth doing.

Didn't know he's got some bad rep here But I'm gonna stick for a while since it seems to be working for me. And will look for something else too once I hit the wall.

To be honest, I don't really count my macros (sorry, I know I'm wrong now). I'll start doing some research on that. Other than whey protein, I don't take any other supplements. Only took it because it's easier to consume compare to eating chicken.

Daily I eat around 5-6 times usually. Heavy lunch and dinner, the rest are chicken, bread, protein, bananas, nuts, etc.. Small/medium portion.

Haha. I know that program have some bad rep on the net, but I'm trying this based on my friend's recommendation. She's a regular lifter, and saying that this is one of the program that I can try out. And so far, it works for me that's why I'm sticking to it at the moment. Only my upper body is my concern unfortunately

At least good progress on the squat and row and DL. I sticked to this programme for half a year till the day I look at the squat rack and I got nervous to get under the bar. Nervous because of the fear. To me over training happens. Now that I know that feeling is over training, I deload a little, maybe a 5%, then work back up again to break PR.

Worked well for me over all. It dialed in the at least some structure for me, which before that I am doing bro split for 2-3 hours a day in gym till the gym closes.

Try to use straps or chalk if you can to help you grip, Do not let grip hinder your progress. You can train your grip separately in a number of ways like farmer's walk, isometric holds, wrist curls, etc. You can do them after your workout or during your off days. Unless you're competing in a powerlifting meet, don't feel like it's a shame to wear straps, chalk or gloves.

Making a good program is easier than Form 3 Maths. Yet people find programs to follow. SMH.

Yeah, seems like I definitely need the grip training in between right now. I'll see my progress in the next few weeks, then probably will consider the chalk, straps, gloves. Right now I'm not using any equipment yet. Just trying to see how far I can go without it.

I don't get your point.

If there's something wrong with my workout routine, do point it out. I'm learning, and trying this workout because I've never done this before. So if you have experience with it, would be great if you can share it.

But if you're here to troll, please, please don't.

Why bother listen to his advice? Obviously you saw his avatar he didn't even lift yet tries so hard to be everything pros in this section

If it is so, you should be bigger than Ronnie Coleman by now.

Then help the poor motherfucker to program instead of spouting unconstructive bullshit like this.

What's your program? How'd you write the program? What training principle did you follow? And most importantly did you even progress with your program? Because if you didn't then your program ain't worth shit.