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

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.

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

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

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.

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

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

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

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.