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.

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...

so you write your own program? that's why you look like you don't even lift dude.

Absolutely right. That's what happens when someone acts too smart/know it all. It's much better to follow time tested and proven programs such as SL, SS, and 5/3/1.

Ass to grass is always better than parallel - your hip crease should be below knee...
knee infront of toe is perfectly fine...
watch out for butt wink/your tail bone tuck ederneath when going below parallel..work out on your hams, hip mobility if you have one..

Depends. If you're trying to target the quads then it's better to stop at parallel. Else glutes will takeover more.

hmmm....throw aside that medhi take others program,modified it and resell it.And he also admitted he didnt invent that program...

i have done SL5x5 for 1.5 years before...
And now running it for 2nd time, already 8months into it and still running...

i am happy with strength gained from it.
muscles wise, great quads gained.
upper body, great chest gained.

poor shoulder and back muscle gain.

regard how long u should stick with it....
obviously.
if u feel u gain from it, why stop? if it not work for you, will you insist to continue?