[quote]DiddlySquat wrote:
Today was my first workout. These are the numbers I’m starting at:
Squat - 75 lbs
Bench - 75 lbs
Bent over Rows - 65 lbs
The bench felt too easy and lastly the squat wasn’t too bad. However, I felt like the squat should have felt super easy, but it didn’t feel like that…it still wasn’t difficult, but should it have felt like a breeze at such a light weight?
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Yes should feel very easy, the progression is very aggressive on SL so the workouts will start getting tough pretty quickly.
I’m only one week in, but so far I’m liking Stronglifts 5x5. Today I did squats at 85 lbs and it felt pretty easy. Last time I said 75 lbs felt a bit tougher than I thought it would. I think it’s because I worked out that day in the morning on an empty stomach feeling groggy. I seem to lift better in the evening after a meal and coffee.
Today I did the squats using low bar and I must say it really improved my form. I had an issue with leaning forward too much when squatting when the bar was too high. However, with low bar I did a nice deep squat and didn’t tip forward. I like the low bar much more than the high bar at the moment.
I still think my barbell row form is shitty. Anyway, need to work on it and study videos to make sure I’m doing it well.
I have some concerns…lack of sleep…I got 3 hours last night…4 hours the other night.
Also, how many calories should I be consuming if I’m around 136 lbs? This program doesn’t seem to be a muscle building one, so I suppose it’s less than usual?
Download an app like myfitnesspal and track your calories. Find your maintainence level from what you’ve currently been eating and add 300-500cal daily.
This is individual so you will have to moniter your weight each week and make changes based on this and your bodycomp. Get 1g of protein per lb of bodyweight a day.
This program will build muscle as long as you increase your lifts.
[quote]DiddlySquat wrote:
I have some concerns…lack of sleep…I got 3 hours last night…4 hours the other night.
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If this is a regular thing, it needs to be solved as a priority for almost any fitness goals
[quote]
This program doesn’t seem to be a muscle building one, so I suppose it’s less than usual?[/quote]
Erm, what? What kind of program is it if it isn’t muscle building?
What does usual mean? Usual for who?
I love squatting, but as I’m adding weight I’m starting to experience pain in my left hip joint. I usually don’t feel the pain during squatting, but I do feel it the next day. Is this a sign of bad form? What should I do? It doesn’t hurt enough that I can’t squat, but it seems a bit dis-concerning.
[quote]DiddlySquat wrote:
I’m only one week in, but so far I’m liking Stronglifts 5x5. Today I did squats at 85 lbs and it felt pretty easy. Last time I said 75 lbs felt a bit tougher than I thought it would. I think it’s because I worked out that day in the morning on an empty stomach feeling groggy. I seem to lift better in the evening after a meal and coffee.
Today I did the squats using low bar and I must say it really improved my form. I had an issue with leaning forward too much when squatting when the bar was too high. However, with low bar I did a nice deep squat and didn’t tip forward. I like the low bar much more than the high bar at the moment.
I still think my barbell row form is shitty. Anyway, need to work on it and study videos to make sure I’m doing it well.
I have some concerns…lack of sleep…I got 3 hours last night…4 hours the other night.
Also, how many calories should I be consuming if I’m around 136 lbs? This program doesn’t seem to be a muscle building one, so I suppose it’s less than usual?[/quote]
I’m not sure if you understand SL5x5 programming correctly.
The way the progression works has you focusing on technique when the weight is light. This means doing the same exercise the same way all the time. So don’t switch to low bar squat and add weight to the exercise at the same time. I believe Mehdi outlined the progression so you start with the empty on all lifts except deadlift, thats only 45 pounds. If you are having trouble rowing with 65 pounds or if 5x5 squats at 75 pounds felt difficult, I would suggest resetting now with the weight mehdi prescribed for the program because otherwise you might hit a wall way sooner than you are supposed to.
EDIT:
Actually I’m wrong about the barbell rows, starting weight should be 65lbs. However, squats are supposed to start with an empty bar
I’m not sure if you understand SL5x5 programming correctly.
The way the progression works has you focusing on technique when the weight is light. This means doing the same exercise the same way all the time. So don’t switch to low bar squat and add weight to the exercise at the same time. I believe Mehdi outlined the progression so you start with the empty on all lifts except deadlift, thats only 45 pounds. If you are having trouble rowing with 65 pounds or if 5x5 squats at 75 pounds felt difficult, I would suggest resetting now with the weight mehdi prescribed for the program because otherwise you might hit a wall way sooner than you are supposed to.
EDIT:
Actually I’m wrong about the barbell rows, starting weight should be 65lbs. However, squats are supposed to start with an empty bar
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I was working out for a month before starting SL 5x5, so I was already squatting and benching more than just the empty bar. It didn’t seem to make sense for me to a full reset on those back to the bar. However, deadlifts and barbell rows I basically started from scratch. Also with the overhead press I’d been doing that already so to start at the bar seemed like a waste of time.
That one day I had issues with 75 lbs was just an oddity. I think it’s because I tried doing this workout in the morning on an empty stomach…I just felt groggy and out of it. Now I do the workouts after work and I feel I have more energy since I’ve eaten, etc. I did 90 lbs on Monday and I was fine.
I’ll review what Mehdi says about bar position and follow that. Depending on what he says I might follow your suggestion and reset.
I have a workout today, but still have some pain in my hip flexor. Should I just ignore the pain and continue to squat? I don’t want to miss out my workout today. If I do this is there a risk of making things worse, etc.
I ended up squatting regardless of the pain. However, I used a more narrow stance this time to put less strain on my hip flexor and it seems to have helped. Today I didn’t have much pain there anymore. The only problem is that with a more narrow stance I couldn’t quite make the depth I’d made before.
Logged in just to comment on your fantastic posts in this thread - just gold man. If only all beginners followed what you wrote instead of overthinking overanalysing overresearching shit so much.
Yes dt79, has been of great help! I might upload a video at one point. I was actually considering taking a few days off of squatting so that my hip flexor can heal up. It still hurts. After that, I was going to get back to squatting but with the more closed stance. In the meantime, I still plan to do my SL workouts, but replace squatting with something else. I only plan to do this for this week. I assume my hip will feel fine after that.
Thanks guys. Just sharing knowledge. Most people already know this stuff but get sidelined by marketing hype and internet “gurus” intentionally over-complicating things to sell their services.
I’m feeling a bit frustrated. I haven’t squatted in five days and my hip still hurts. I obviously injured it. I have tried squatting before and I had similar pain issue with my left hip. I will try and post a video once my hip heals and I can attempt to squat again.
However, what do I do with SL 5x5 in the meantime? My plan is to keep going without squats…replace with deadlifts. However, I feel like I need to get my squat form in order before really preceding with the program.
Also, once it heals should my hip be back to 100%? Is there a possibility I did any long term damage?
[quote]DiddlySquat wrote:
I’m feeling a bit frustrated. I haven’t squatted in five days and my hip still hurts. I obviously injured it. I have tried squatting before and I had similar pain issue with my left hip. I will try and post a video once my hip heals and I can attempt to squat again.
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A video would be helpful. For what it’s worth, when I first started lifting I was unable to squat without pain in my hips and would end up hurting myself whenever I attempted to squat consistently. For me personally this turned out to simply be a correctable mobility issue, and after a few months of dedicated stretching and corrective work (and now some easy daily mobility work to maintain what I’ve achieved) I’m able to squat without pain. I’m not sure if this is your issue as well, but its something to consider.
Personally, I’d just do whatever you can do without pain until you’re able to squat again. Can you do lunges? Split squats? Leg Press (which is not ideal, but better than nothing)? Just get in whatever lower body work you can, and return to squats once you’re healed. It’s true that you need to get your squat form down sooner than later, but theres no sense in rushing it and hurting yourself worse/ again. The worst thing you can do is look at this as an excuse to stop training.
[quote]
Also, once it heals should my hip be back to 100%? Is there a possibility I did any long term damage?[/quote]
Nobody here can answer that. If you think you legitimately did some damage, go see a doctor. That said, occasional injuries are a part of training and there’s no reason to assume that you permanently damaged yourself just because your hip hurts a little bit for 5 days.
[quote]TrevorLPT wrote:
Personally, I’d just do whatever you can do without pain until you’re able to squat again. Can you do lunges? Split squats? Leg Press (which is not ideal, but better than nothing)? Just get in whatever lower body work you can, and return to squats once you’re healed. It’s true that you need to get your squat form down sooner than later, but theres no sense in rushing it and hurting yourself worse/ again. The worst thing you can do is look at this as an excuse to stop training.
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At the moment I can’t do any lower body work. I tried doing lunges with no weights and my hip was in pain. It still hurts and it’s been over a week. I hope it heals up soon. I feel like I need to go back to drawing board at this point.
I plan to keep working out and doing 5x5, but it’s mostly upper body work and deadlifts. Regardless, I need to figure out how to squat properly. I’m even willing to try a workshop or class if I could find one, but I’m not sure where to look. You think it’s worth hiring a personal trainer for one session to learn how to squat?
Rest the hip. Don’t do anything to aggravate it. While it is unlikely that you caused any long term damage, if the pain is bad after 2 weeks, it would be wise to consult a health professional.
And yes, it is worth it to get someone to teach you proper squat technique in person if you are facing such problems.
