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Old 01-30-2013, 10:02 PM   #1
TheSiege
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Default Stronglifts 5x5

WTF, I signed up, how do I get the program? I am wanting a routine to follow and I cant seem to find it. What am I missing?
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Old 01-31-2013, 12:55 AM   #2
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odd you didn't get the email pdf.

http://stronglifts.com/stronglifts-5...ining-program/ is basically the pdf with stories of success and filler.

if you have ios, he has an app.
every workout +5, except deadlift, +10

start with bare ball and concentrate on technique. deads can start at 95lbs.

no idea your lifting level but i hope that helps. youtube is a great resource for tips.
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Old 01-31-2013, 08:16 AM   #3
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From the same page, the actual routine is:

Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5

Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5

Basically just alternate between A and B giving at least a day between workouts.
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Old 01-31-2013, 09:19 AM   #4
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Originally Posted by TheSiege View Post
WTF, I signed up, how do I get the program? I am wanting a routine to follow and I cant seem to find it. What am I missing?
http://ast-ss.com/maxot.php

thank me later

Last edited by Zivic; 01-31-2013 at 09:43 AM.
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Old 02-01-2013, 10:52 AM   #5
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Version 3 Adds a little

Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push Ups 3xF
Reverse Crunch 3x12

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec



Here is the PDF - http://www.4shared.com/office/OUDFFA...lifts-5x5.html
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Old 02-02-2013, 08:12 PM   #6
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they also have an app for smartphones to track your progress.
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Old 02-02-2013, 08:18 PM   #7
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Quote:
Originally Posted by Zivic View Post
I glanced over this program...I was reading over week 1 and it says "Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure."

How the hell would I know what that weight it???

Also, I can't access the links to any of their videos...it says "Preview DNS is not enabled for this hosting account."
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Old 02-03-2013, 08:55 PM   #8
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Quote:
Originally Posted by Corporate Thug View Post
How the hell would I know what that weight it???
Get a spotter to help. Find how much you can lift ~6 times. Add 5-10 lbs and try again. Etc.
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Old 02-03-2013, 09:10 PM   #9
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In my opinion, as a beginner the weight shouldn't be so heavy that you can't do more than six reps. That's stupid and a recipe for hurting yourself and/or learning bad habits, since there's no way form is going to be anywhere near perfect in week 1 and it's hard enough to perfect without worrying about the weight on your back.

Disclaimer: didn't read the program

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Old 02-04-2013, 11:07 AM   #10
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Honestly, I would just start with the bar and work up. You'll thank yourself later. You'll have much better form practice this way. Don't rush it.

"It's not a sprint"
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Old 02-04-2013, 11:47 AM   #11
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Honestly, I would just start with the bar and work up. You'll thank yourself later. You'll have much better form practice this way. Don't rush it.

"It's not a sprint"
Yep, this is good advice. It's not just because you're working your form, but it gives your body appropriate time to adapt to the stimulus. This means that over the first few weeks, your ligament, tendon, and muscle tensile strength will increase in addition to your bone density. If you rush it, some of those may lag behind and you'll be fighting injuries as you keep pushing. Take your time, respect your body, and perfect your form.
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Old 02-04-2013, 11:52 AM   #12
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Where is a good video for form or a gif, so that I know I am doing it right
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Old 02-04-2013, 12:14 PM   #13
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Yyou might want to look at the StrongLift's videos on the website.
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Old 02-04-2013, 12:36 PM   #14
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Quote:
Originally Posted by Corporate Thug View Post
I glanced over this program...I was reading over week 1 and it says "Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure."

How the hell would I know what that weight it???

Also, I can't access the links to any of their videos...it says "Preview DNS is not enabled for this hosting account."
it is giving you a rep range. you need to read through the workout and follow the principles, not just "glance" through it.

If you did 5x5, how would you know what weight to start with to get 5 reps? why would the max-ot be any different? shoot for 5.

I don't know what the video issues are, as I am not affiliated with them or their website. but the lifts are the basics, bench, squat, deads for the most part. You should be able to youtube them if you need help on form



I can tell you if you want a workout that requires the least amount of time in the gym for big strength and size gains, max-ot is it

for references search:
skip la cour max ot
or
Jeff willet max ot

other link
http://www.simplyshredded.com/the-ma...th-review.html - read some of the comments at the bottom

Last edited by Zivic; 02-04-2013 at 12:44 PM.
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Old 02-04-2013, 12:48 PM   #15
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Quote:
Originally Posted by TheSiege View Post
Where is a good video for form or a gif, so that I know I am doing it right
I like the "So You Think You Can Bench" series on YouTube. In addition, Mark Rippetoe also does a good job explaining a lot of the exercises. He is sort of a windbag but he knows what is going on. Sometimes when I need a refresher, Exrx.net works too.
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Old 02-07-2013, 09:42 AM   #16
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Quote:
Originally Posted by Zivic View Post
it is giving you a rep range. you need to read through the workout and follow the principles, not just "glance" through it.

If you did 5x5, how would you know what weight to start with to get 5 reps? why would the max-ot be any different? shoot for 5.

I don't know what the video issues are, as I am not affiliated with them or their website. but the lifts are the basics, bench, squat, deads for the most part. You should be able to youtube them if you need help on form



I can tell you if you want a workout that requires the least amount of time in the gym for big strength and size gains, max-ot is it

for references search:
skip la cour max ot
or
Jeff willet max ot

other link
http://www.simplyshredded.com/the-ma...th-review.html - read some of the comments at the bottom
The 5x5 program tells you how, if you read it.
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Old 02-07-2013, 10:27 AM   #17
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The 5x5 program tells you how, if you read it.
my point is, it isn't too hard to find.
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