SL for beginners is okay.

I'd say you better do compound movement followed by 2-3 assistant work.

Bench only not enuff to increase upper body strength. Throw in some dips, chin-ups, lats pulldown, lateral raises, etc..

DL 1x3 definitely not enuff. No need farmers walk. Just DL more. Sumo, conventional, stiff legged.. do them all..

i would probably suggest still 1 arm dumbell OH press, go back 15 or 17 kg dumbell and work up again...
or go back 35 or 37.5kg and do 3x8.

Supposed to be 1x5, but only managed to do 1x3 for the final set. The warm up set was 60kg, 80kg, 100kg, 110kg, all 1x5.

Contemplating between the these two advices, since both sounds like good ideas to me. I'm gonna give it a try and see which one works best for me. Might take a while to see the effect though.

Thanks again for your advice and help

Interesting , I've ran 5x5 before but for a short period of time. Then jumped straight to my own customized workouts. Problem is I can never advance my squats and overhead press haha

SL just for fun is ok, you will hit plateau really fast.

Work on your weak part. Not everybody is the same, could be your form, technique, body leverage, grips, lats activation, psychological etc.

My opinion 531 is better, even PLP is better than SL.

wait you start with 15kg on OHP?
the oly bar usually start with 20kg already..

bside..you many reps u can do OHP at 40 kg?
u dont mention the reps either..its 1rm?3rm?5rm?

This post has been edited by toman88: Dec 2 2016, 02:18 PM

SL should be his 5rm

What's the reason for the backlash against SL?

I'm currently following SL, but only started taking it more seriously in July this year. Never really lifted before this.

175cm
68KG

All 5x5 except DL which is 3x5
Squats 80KG
Deadlift 100KG
Bench press 60KG
Overhead Press 37.5KG
Pendlay Row 70KG

I started OH press later which is why I guess it's low. BP is low too because I injured my shoulders and elbows for some period.

But I'm not satisfied with my squats. Feels like I'm plateauing already or maybe my form isn't good.

Anyway back to the original question - why the negativity towards SL?

This post has been edited by QuickFire: Dec 2 2016, 04:59 PM

https://www.quora.com/What-are-the-drawback...workout-routine
However, i think it is still find for first few months. Though i really prefer SS

When starting SL, they recommended to start low. Around ~40% from my normal load. Reason is to perfect the form first, otherwise I can't progress much later on. It helps a lot starting off this way IMHO

It's 5x5, but have warm up sets too. For OHP at 40kg, usually these are the routine:

5x1x20kg
5x1x20kg
3x1x30kg

5x5x40kg

Though I understand the concept, but perfecting form using light weight aint helping imo. I find that during heavy load, 80% of 1rm and above only true form starts to show. Lol

U need use minimum 60% of 1RM for form practice. Varies.

Sorry i never went to gym before so i not very sure the meaning of 5x5 120kg squat. Does that mean 5 rep for 5 round using 120 kg barbell?

You carry 120kg on your back, squat 5 reps for five times repeatedly, every 5 reps, rest 1 to 2 to 3 to 5min depends on your fitness level.

Barbell is expected to be 20kg but *cough *cough

Agreed. But with SL, you definitely can't start with 80% of 1RM. For squat, you'll have to increase 7.5kg each week. In a month, it's going to be +30kg. And three times a week. It is pretty heavy. I'm not an expert, but been reading a lot and the feedback has always been the same. Start light, and just follow the routine progression. First 1-2 months usually is the warm up. It gets pretty hard real fast after that

This post has been edited by alienxp03: Dec 5 2016, 04:50 PM

Why you cough?

Barbell weight should be included too. But some barbell just weight 15kg though

Omg, i been doing squat at home only using 20 kg dumbbell in total... how can i ever survive that..

Barbell is expected to be 20kg, for standard Olympic bar weight for men, but *cough *cough there are 16.x one, 18.x one and 19.x one lulz, which makes logging hard
15kg is for women iirc

20kg Barbell + 100kg plates = 120kg total

There is alot difference squating with barbel and dumbell. You're limited to ur grip strength using db.
DB squat almost looks like a front squat or goblet squat to me.

This post has been edited by helven: Dec 5 2016, 07:28 PM

Years of practice and discipline? I remembered that I used to do 30kg squat. 10 reps for 3 sets. I straight away went home after that, and I couldn't even walk properly for almost 2 weeks.

Yeah, it's hard to log. So I just took the barbell and weight it at the weight machine. Everyone was looking at me, but just walk and smile. Haha. That's the only I can know the real weight I guess.

Guys, got a question on this squating form.
Initially i thought youd have to go down 90degrees and not let ur knees pass your toes.
But from SL demo, he suggested to go lower and dont bother much about knee and toes restriction.. so i just started following his advise. Is this correct though...