Starting Stong Lifts 5x5 today

[GrantMeThePower]

In the FAQ on the program he says you really should start with an empty bar, but that you can add more than 5 lbs a workout.

Did anyone do this from zero? Did anyone start higher?

 

[conorvansmack]

Mehdi recommends starting with the empty bar to ensure correct technique. If you're familiar with the lifts/movements, you could follow the advice given in Starting Strength regarding the first workout.

I started higher with bench press and because it was familiar to me. I had never squatted before, so it was totally new to me. I worked with a trainer at my gym who helped me with the technique and we increased the weight during that workout.

Keep in mind that some exercises (deadlift) require the bar to start at a certain height for safety reasons.

 

[CRXican]

I started the program a couple weeks ago and did the empty bar as suggested. I've lifted in the past but had been on a pretty long break.

It seems silly at first (look like a dork benching a bar lol) but it's a good way to get acclimated to the exercises. I had never done OH press before and in my second week at only 50lbs it's starting to get fun/challenging.

I still have no clue if my dead form spot on as it's a pain in the ass without having 45s on the bar. It takes me twice as long to stack plates getting the bar at the correct mid-shin level than it does to do the single set of 5 reps.

 

[Onita]

I started from the bar (except DL, obviously). It really doesn't take that long to ramp up, and if you've never done some of the lifts its great so that you can get your form down.

 

[SociallyChallenged]

Originally posted by: CRXican
I started the program a couple weeks ago and did the empty bar as suggested. I've lifted in the past but had been on a pretty long break.

It seems silly at first (look like a dork benching a bar lol) but it's a good way to get acclimated to the exercises. I had never done OH press before and in my second week at only 50lbs it's starting to get fun/challenging.

I still have no clue if my dead form spot on as it's a pain in the ass without having 45s on the bar. It takes me twice as long to stack plates getting the bar at the correct mid-shin level than it does to do the single set of 5 reps.

When I use a weight less than 135 for anything like that, I find the "step" stairs and take some of the plastic additions to make it around equivalent to the bar + 45's height. If you don't deload, you're pretty much making it sort of an isometric which isn't the point of a deadlift 😛 That's why I make sure to deload every time no matter what the weight.

 

[CRXican]

Originally posted by: SociallyChallenged

Originally posted by: CRXican
I started the program a couple weeks ago and did the empty bar as suggested. I've lifted in the past but had been on a pretty long break.

It seems silly at first (look like a dork benching a bar lol) but it's a good way to get acclimated to the exercises. I had never done OH press before and in my second week at only 50lbs it's starting to get fun/challenging.

I still have no clue if my dead form spot on as it's a pain in the ass without having 45s on the bar. It takes me twice as long to stack plates getting the bar at the correct mid-shin level than it does to do the single set of 5 reps.

When I use a weight less than 135 for anything like that, I find the "step" stairs and take some of the plastic additions to make it around equivalent to the bar + 45's height. If you don't deload, you're pretty much making it sort of an isometric which isn't the point of a deadlift 😛 That's why I make sure to deload every time no matter what the weight.

I'm still deloading on each rep even though it's a little awkward. It gives me time to check my form also.

 

[brikis98]

From the FAQ on the first workout:

During the very first workout a general warm-up performed walking on a treadmill is all that is necessary. The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight. For the squat, a typical starting weight is in the neighborhood of 85 lbs.

The bench press is the next lift to be performed and the process of adding weight until form breaks down or bar speed slows is repeated. Again, once this weight has been found two additional sets are performed for three sets at the starting weight.

Starting weight for the deadlift is similar but because it is done for one set, once the starting weight is determined no further deadlift sets are performed. Also, the deadlift must start from a standardized height. If bumper plates are not available to the trainee and a deadlift of 135 lbs is too heavy, other plates may be stacked under the bar to elevate it to the proper height. After the deadlift weight is established the first workout is done and the trainee takes the next day for rest and recovery.

 

[CRXican]

doh, missed that

 

[GrantMeThePower]

Originally posted by: brikis98
From the FAQ on the first workout:

During the very first workout a general warm-up performed walking on a treadmill is all that is necessary. The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight. For the squat, a typical starting weight is in the neighborhood of 85 lbs.

The bench press is the next lift to be performed and the process of adding weight until form breaks down or bar speed slows is repeated. Again, once this weight has been found two additional sets are performed for three sets at the starting weight.

Starting weight for the deadlift is similar but because it is done for one set, once the starting weight is determined no further deadlift sets are performed. Also, the deadlift must start from a standardized height. If bumper plates are not available to the trainee and a deadlift of 135 lbs is too heavy, other plates may be stacked under the bar to elevate it to the proper height. After the deadlift weight is established the first workout is done and the trainee takes the next day for rest and recovery.

Perfect! i didnt see that. Thank you!

EDIT- just realized, that is Starting Strength, not Stronglifts. Slightly different programs.

 

[conorvansmack]

They are slightly different, but StrongLifts is based almost entirely on Starting Strength.

Your comfort level should let you know where to start. There is no shame in starting with the empty bar. Good technique will keep you from getting injured. At the beginning, you might be increasing by 10 lbs. each time, but just make sure you're comfortable and have solid technique.

 

[brikis98]

Originally posted by: GrantMeThePower

Originally posted by: brikis98
From the FAQ on the first workout:

During the very first workout a general warm-up performed walking on a treadmill is all that is necessary. The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight. For the squat, a typical starting weight is in the neighborhood of 85 lbs.

The bench press is the next lift to be performed and the process of adding weight until form breaks down or bar speed slows is repeated. Again, once this weight has been found two additional sets are performed for three sets at the starting weight.

Starting weight for the deadlift is similar but because it is done for one set, once the starting weight is determined no further deadlift sets are performed. Also, the deadlift must start from a standardized height. If bumper plates are not available to the trainee and a deadlift of 135 lbs is too heavy, other plates may be stacked under the bar to elevate it to the proper height. After the deadlift weight is established the first workout is done and the trainee takes the next day for rest and recovery.

Perfect! i didnt see that. Thank you!

EDIT- just realized, that is Starting Strength, not Stronglifts. Slightly different programs.

Stronglifts is an almost exact copy of the Starting Strength routine. The exercises included have been tweaked slightly, as well as the number of sets/reps, but otherwise they are almost identical. In fact, the SL website recommends the Starting Strength book quite often, so you'd do just fine following the Starting Strength wiki's FAQ.