Hi guys, just wondering what results people have had on Stronglifts 5x5 in terms of not burning out your CNS with all those heavy compound movements. I have done this before on other programmes despite being a reasonably advanced lfiter and dont want to have to end a programme mid cycle because its kicking my CNS’s ass.
I’ve inputted the weight to be lifted into the spreadsheet and it seems that later on in the programme things are going to get tough. For example my max deadlift for 5 reps is 450 pounds for 1 set so I input that and realise that later on I’ve got to lift almost that weight for 5 sets.
Thats some tough going and previously was beyond me. I just burned out. Has that been peoples experience? Can I handle this workload or can I manipulate the numbers to reflect something more manageable? I’d love to do this programme so any help would be very much appreciated.
Hello mate,
you should have an idea of the workload you can handle, we dont know, If you’ve burned out before you may do again, of course variables like rest, diet sleep and of course steroid use will affect the workload you can tolerate.
Personally Chad Waterbury’s 8x3 worked much better for me whilst training both naturally and whilst using steroids.
You dont want to go maxing out on exercises (especially deads) to complete the prescribed number of reps at the expense of technique.
Good luck, and remeber do what works for you, not other people and never train beyond technical failure…
I don’t really know the program or how long it’ll be before you need to deadlift 450 for 5x5, but you have to expect to make improvements. If the program is working, when that time comes around, you should be able to complete it for 5 sets.
EDIT: I just researched it, and realized it’s a beginner’s program. If you’re advanced, you probably won’t be able to keep up for very long.
[quote]vision1 wrote:
I don’t really know the program or how long it’ll be before you need to deadlift 450 for 5x5, but you have to expect to make improvements. If the program is working, when that time comes around, you should be able to complete it for 5 sets.[/quote]
Thanks guys. Ill be deadlifting around 430 for 5x5 by the 4th week. That’ll be hard. Budaa mentioned other variables, such as recovery etc. I’ve just started 500mg of test a week so that should definately help, then again I was running 500 prop a week last time too.
It was a few years ago Chad Waterbury put forward a strength workout where you do 8x3, I cant remember much else I’m afraid but can tell you it definetly worked for me, especially whilst training naturally because…
1,less volume
2,easier to maintain concentration doing 3 reps
3,you can use heavier wight for 3 reps than 5
if the first 3 sets are warm ups you still do a heavy 5 x 3, more than enough volume 4,especially traing naturally
5,less chance of overtraining
6,you can train more frequently
I tried Bill Starrs 5 x5 training naturally and was wiped out in less than 2 weeks, to be honest my diet could have been better and I dont have the greatest genetics (ectomorph) I’m not saying its no good (Bill Starr is one of me favourite coaches)but…
PERSONALLY I would need to be on a decent sized cycle to be able to withstand that much workload (3 weight workouts and all the football training)
This are just my thoughts and experiences…
I’ve inputted the weight to be lifted into the spreadsheet and it seems that later on in the programme things are going to get tough. For example my max deadlift for 5 reps is 450 pounds for 1 set so I input that and realise that later on I’ve got to lift almost that weight for 5 sets.
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Bville, if your 1rm on dl is 506 as the chart guess-timates, 437 for 5x5 shouldn’t be out of the realm of possibilities. After I complete Smolov, I will do a cycle of the 5x5 with the modification of squatting every session over the 9 week period.
Haven’t done the program but here is my take on deadlifts…
My 1RM is 220 kg and 5 RM is 190 kg (which is 86%). I could never imagine myself doing 5x5 with more than 170 kg (77%). If I want to get close to 5 RM then I would just stick with 2-3 heavy sets or pyramid something like 5x140, 5x160, 5x180, 5x190 (so there would also be only 2-3 heavy sets).
On the other hand if I could do 5x5 with 190 kg then my 5 RM would definitely have gone up to at least 200 kg or more…which obviously would be a good thing…but that kind of progress is hard to imagine in few weeks…might take a year (depending whether you are a beginner or have trained many years like me).
[quote]RenaissanceMan wrote:
Haven’t done the program but here is my take on deadlifts…
My 1RM is 220 kg and 5 RM is 190 kg (which is 86%). I could never imagine myself doing 5x5 with more than 170 kg (77%). If I want to get close to 5 RM then I would just stick with 2-3 heavy sets or pyramid something like 5x140, 5x160, 5x180, 5x190 (so there would also be only 2-3 heavy sets).
On the other hand if I could do 5x5 with 190 kg then my 5 RM would definitely have gone up to at least 200 kg or more…which obviously would be a good thing…but that kind of progress is hard to imagine in few weeks…might take a year (depending whether you are a beginner or have trained many years like me).
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That is a good plan, actually. Another good one stems from Meat: (using your example) do 190kg for 1x5, then do as many as you can for the remaining 4 sets (up to 5, of course). The goal is really not hitting 5x5, but 2x5 at most.
Only you know exactly what you can do, I’ve had some serious problems with my lower back from deadlifting, my own fault for lifting too heavy, and too often, all i’d throw in is that whatever program your using, dont go for max deadlifts unless your 100% sure you can do it, if in doubt do less reps and weights, like Pavel says, practice, dont train…
which reminds me… the power to the people program works well for increasing your deadlift.
Good luck