Yes I still do SL 5x5, I am on 7th week already. I don't feel any joints pain ever since I do the program maybe its something on your form or something I cannot say anything more.
You're lucky. My joint pains I think was from squatting 3x a week. Front hip on both legs and middle back right between my shoulder blades.. I think from my spinal column getting compressed with all the squatting. Maybe form is off too. Natuloy ba yun YT channel mo na ilalagay mo training vids mo? Gagawin ko sana reference.
I am currently on the stats where I ended on my 1st 12 weeks. Still challenging for me though but I believe my form is better compare last time and I didnt stall until now compare on my first 12 week.
Did you continue right away or nagpahinga ka after the 1st 12 weeks? Tsaka meron ka yatang additional strength routine kaya di ka nag-stall like the 1st time? Share mo naman hehe.
Nutrition is a bit low as I am not doing Caloric surplus ...
I do not do any cardio at all.
So maintenance mode ka? Pero progressive overloading pa rin. I hope you update your journal on the results like effect on strength gains or drop in bodyweight. Kasi di ba, mapupunta ka niyan sa caloric deficit after a while?
Haay, I've been stuck for so long on 100-110lbs on these two. Weak talaga ng upper body ko. I'm tempted to modify 5x5 and do BP and ROWS 3x a week instead of the SQUATS. But I don't want to screw up my gains by ignorantly tampering with the program.
Pasensiya na sa daming tanong, bro. At salamat sa tulong.
1. Sobrang busy na kase, I was promoted sa work kaya wala ng time mag-online. I do tape myself sometimes to check my formbut no time to upload it.
2. After 12 weeks, I tested my 1RM that's why I got those PRs last April. Then do deload for 1 week, 1 week total rest then go back to the program. Regarding the weight where you going to start, check the SL5x5 website, Mehdi provided spreadsheet where you will enter your PRs and it will give you suggested weight to start the program (not on an empty bar anymore).
3. Yes, progressive overload pa rin just like what the website said. So far napako na ako sa 160lbs either surplus or deficit.
4. Try to check your form siguro, or get some tips to improve presses and rows, like stretches, supplementary exercises, mobility routines etc. You can tweak naman ung program or get a new program if your motivation is in question. I can not suggest anything more about program modification, hehe. Try to get help from the other members who experience the same dilemma.
I was comparing your DL technique to mine. You start out with a relatively high hip position. My hips start out lower, parang 3/4 squats. Kaya pag-angat, mas vertical ang likod ko.
With your DL, I see you activate your back more. Ginagawa mo ba ganung style para mas madevelop ang likod?
I'm working to get a thicker back but frankly I'm scared to lift that way.
PS
Sa bahay mo yan? Ang sarap siguro ng may home gym!
Thanks bro. Actually, I didn't realize na ganun ung starting position ko and Yes it work out much of my back I think . Medjo hinde ako consistent sa setup ng DL ko sometimes like yours low ung hips ko. I have to fix it somehow.
Yeah sa bahay to. Ala na akong oras to go to the casual gym and spent 2-3 hours (including travel time, etc).
True, problema ang sikip na ng mga polo/shirts ko. lol!
I will try to upload more videos on other exercises. Nakatuwaan ko lang, marami -rami na akong raw videos but no time to edit.
Just read your journal, you injured yourself, damn! Too bad. Tanong ko na lang sa mga other members about recovery and stuff. Hopefully you will put yourself back in shape fast. Nakaka-miss magbuhat. lol.
Thanks sa comment. yeah, I will try to fix it. Like I've said hinde ako consistent sa setup ko siguro sa pagod hehe, when doing DL because it's the last exercise of the day. I will bend my knee more and put my hip low.
Yeah, sa bahay to. Power cage lang naman meron ako.
Maliit nga siya compare sa standard diameter na 17.75.
napansin ko kasi kagad na mababa sa shins mo yung bar. ganyan din minsan experience ko pag maliit yung plates. kahit umupo ka, hihilahin ka nung weight papunta sa harap kaya no choice.
Comments
You're lucky. My joint pains I think was from squatting 3x a week. Front hip on both legs and middle back right between my shoulder blades.. I think from my spinal column getting compressed with all the squatting. Maybe form is off too. Natuloy ba yun YT channel mo na ilalagay mo training vids mo? Gagawin ko sana reference.
Did you continue right away or nagpahinga ka after the 1st 12 weeks? Tsaka meron ka yatang additional strength routine kaya di ka nag-stall like the 1st time? Share mo naman hehe.
So maintenance mode ka? Pero progressive overloading pa rin. I hope you update your journal on the results like effect on strength gains or drop in bodyweight. Kasi di ba, mapupunta ka niyan sa caloric deficit after a while?
Haay, I've been stuck for so long on 100-110lbs on these two. Weak talaga ng upper body ko. I'm tempted to modify 5x5 and do BP and ROWS 3x a week instead of the SQUATS. But I don't want to screw up my gains by ignorantly tampering with the program.
Pasensiya na sa daming tanong, bro. At salamat sa tulong.
1. Sobrang busy na kase, I was promoted sa work kaya wala ng time mag-online. I do tape myself sometimes to check my formbut no time to upload it.
2. After 12 weeks, I tested my 1RM that's why I got those PRs last April. Then do deload for 1 week, 1 week total rest then go back to the program. Regarding the weight where you going to start, check the SL5x5 website, Mehdi provided spreadsheet where you will enter your PRs and it will give you suggested weight to start the program (not on an empty bar anymore).
3. Yes, progressive overload pa rin just like what the website said. So far napako na ako sa 160lbs either surplus or deficit.
4. Try to check your form siguro, or get some tips to improve presses and rows, like stretches, supplementary exercises, mobility routines etc. You can tweak naman ung program or get a new program if your motivation is in question. I can not suggest anything more about program modification, hehe. Try to get help from the other members who experience the same dilemma.
Glad to help.
Last na,
How did you go about preparing for and actually trying for your 1RM?
Day 1: Squat, DL
Day 2: Upper bodies
WOrkout before lunch time, eat a lot in breakfast. Be sure you had a nice sleep night before.
Done with 140lbs BP & Row.
Missed the Bench 150lbs 5th set, this is the first missed set on doing SL5x5.
Completed Row 150lbs 5x5 sets.
Currrent 5x5 stats:
Squat - 240lbs
DL - 255lbs
OHP - 100lbs
Bench - 150lbs
Row - 150lbsJust to share taped myself and uploaded in the net:
SL5x5 DL 255lbs 5reps
I was comparing your DL technique to mine. You start out with a relatively high hip position. My hips start out lower, parang 3/4 squats. Kaya pag-angat, mas vertical ang likod ko.
With your DL, I see you activate your back more. Ginagawa mo ba ganung style para mas madevelop ang likod?
I'm working to get a thicker back but frankly I'm scared to lift that way.
PS
Sa bahay mo yan? Ang sarap siguro ng may home gym!
Yeah sa bahay to. Ala na akong oras to go to the casual gym and spent 2-3 hours (including travel time, etc).
But I'll try that style when I'm more confident.
Here's to more strength gains for both of us.
I will try to upload more videos on other exercises. Nakatuwaan ko lang, marami -rami na akong raw videos but no time to edit.
Just read your journal, you injured yourself, damn! Too bad. Tanong ko na lang sa mga other members about recovery and stuff. Hopefully you will put yourself back in shape fast. Nakaka-miss magbuhat. lol.
pre observation lang, your DL is very close to SLDL. Look pag-angat mo ng bar almost immediately your knees are at lock-out.
sa bahay mo pala yan. Nice. laki na siguro ng investment mo dyan.
Yeah, sa bahay to. Power cage lang naman meron ako.
Sa susunod sukatin ko.Found in the net, standard diameter should be 17.75 in. Maya paguwi sukatin ko.
50lbs - 16in
45lbs - 15in
Maliit nga siya compare sa standard diameter na 17.75.
napansin ko kasi kagad na mababa sa shins mo yung bar. ganyan din minsan experience ko pag maliit yung plates. kahit umupo ka, hihilahin ka nung weight papunta sa harap kaya no choice.
Thank you.
tried fixing my DL, at the latter rep medjo naiiwan ung back ko. Nakakaexcite lang ulit magDL.
Squat: 215lbs
Bench: 150lbs
Row: 155lbs
Pards, bakit binababa mo yung squats?
Completed the 265lbs DL but not satisfied in my form, will repeat same weight next time.
Squat: 225lbs
Bench: 155lbs
Row: 160lbs
Squat: 230lbs (ok)
OHP: 105 lbs (failed, deload to 90lbs)
DL: 265 lbs (not satisfied, my form sucks on 4th and 5th set), deload to 235lbs).
Gusto ko ulit mag SL 5x5 kaso lugi sa gym membership fee
Start ako bro ng January, nakatapos na ako ng first cycle of 12 weeks. Nasa 10th week na ako ng 2nd cycle ko.
^ yang katawan niyo ba sir is produkto ng SL 5x5 lang? I mean hindi kayo nag iba ng program/workout?