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Stronglifts 5x5
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 2009-08-14 11:00 AM |
 2 |  Subject: Stronglifts 5x5I am following the Stronglifts 5x5 Beginner program with some minor modifications. Three times a week, for ca. 45min., alternating between Workout A and Workout B - trying to add weight every week. The program more or less only contains free-weight compound excercises and is a full-body "barbell" program. The primary excercise is the Squat: Workout A: Barbell Squat 5x5 Benchpress 5x5 Barbell Rows 5x5 Push-ups 3xFailure Inverted Rows 3xF Workout B: Barbell Squat 5x5 (or Lunges/One-Leg-Squat) Overhead Press 5x5 Deadlift 1x5 Pull-up/Chin-up 3xF Prone Bridges 3x30sec. It's a heavy program and adding weight will not work forever. When squatting 1.5 of bodyweight one can move up to Stronglifts 5x5 Intermediate or Advanced. As a result of following this program I have decreased body fat by 5% and become leaner and stronger. |
| 2009-08-14 1:10 PM in reply to: #2348580 |
Master 2010  Falls Church, VA | Subject: RE: Stronglifts 5x5 Good for you. I cannot imagine squatting heavy three times a week and being able to bike or run. |
| 2009-08-24 9:49 AM in reply to: #2348580 |
Master 1946    Memphis, TN | Subject: RE: Stronglifts 5x5 oling - 2009-08-14 11:00 AM I am following the Stronglifts 5x5 Beginner program with some minor modifications. Three times a week, for ca. 45min., alternating between Workout A and Workout B - trying to add weight every week. The program more or less only contains free-weight compound excercises and is a full-body "barbell" program. The primary excercise is the Squat: Workout A: Barbell Squat 5x5 Benchpress 5x5 Barbell Rows 5x5 Push-ups 3xFailure Inverted Rows 3xF Workout B: Barbell Squat 5x5 (or Lunges/One-Leg-Squat) Overhead Press 5x5 Deadlift 1x5 Pull-up/Chin-up 3xF Prone Bridges 3x30sec. It's a heavy program and adding weight will not work forever. When squatting 1.5 of bodyweight one can move up to Stronglifts 5x5 Intermediate or Advanced. As a result of following this program I have decreased body fat by 5% and become leaner and stronger. I have used a very similar program in the past for strength and it will kick your butt. I'm not sure about the 1x5 deadlifts purpose why no 5x5 on that too. If you go heavy it can very easily kill the rest of your training on bike, swim and run. |
| 2009-08-24 1:18 PM in reply to: #2366302 |
| 2 | Subject: RE: Stronglifts 5x5 Jtiger - 2009-08-24 9:49 AMI have used a very similar program in the past for strength and it will kick your butt. I'm not sure about the 1x5 deadlifts purpose why no 5x5 on that too. If you go heavy it can very easily kill the rest of your training on bike, swim and run. Obviously you can get away with more deadlift sets, depending on the weight. When you start doing something like 1.5x your body-weight it starts to become increasingly difficult - and you want to recover as quickly as possible. However, Stronglifts 5x5 Advanced proposes 5x5 Deadlifts, once per week (increasing weight on a weekly basis). As for a triathlete, some modifications and flexibility may be needed depending on form, training period, etc. |
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