TrilliumFortnight

Hey

I'm not exactly new here, but I'm new back to posting again. Over half a year ago I'd been doing the Stronglifts 5x5 program, but I feel like it progressed too quickly for my body-type/metabolism/whatever. I ended up injuring my back (a problem which still gives me pain now) doing squats, while following the program closely. I lost faith in the program and when I recovered began solely using kettlebells, which were great for strength and flexibility.

Now I've moved and don't have access to my kettlebells so I'm thinking of rejoining a gym. My goals are strength and a good physique. I'm not wanting to be the world's strongest person, I just want to be in good shape and have a workout that makes me feel great after it. The progression of 5x5 for me became unpleasant and exhausting, so I want to avoid it. Kettlebells were good but I would like to see more progression in terms of weight and size.

Can anyone recommend a program that is in line with my request, without being as demanding as the 5x5?

Thanx, T

Thanks for the advice. I will start trying the warmup you linked, as well as doing some pilates before lifting each time (which I stopped one or two weeks before injuring my back).

I'm back in the gym again, but squats and deads are not feeling so good, so I'm going to make some changes to how I work out as well as drop the weight on squats and deads and work back up. Because I used to feel so ruined after just the squats and not have much energy for other exercises, and so that I can ride my bike around again (without my legs feeling like lead from squatting several times a week), I've decided to workout three times per week, and break it up like:

1) Squats, pull ups

2) Bench press, overhead press

3) Rows, deadlifts

This way I'm in and out of the gym in under an hour, so I don't feel stressed about spending extra time warming up/cooling down, and my body doesn't feel as wrecked afterwards. I know it isn't supposed to be a good idea to alter the 5x5 program, but I'm still doing all the core exercises, I'm just doing less each workout and progressing more slowly.

Monday (06/06/11)

Squats: 20x5, 40x5, 50x5, 70x5, 80 4x5, 70x5

The last set at 80k didn't feel so great, so I dropped back down for the last set.

Wednesday (08/06/11)

OHP: 20x5, 30x5, 40k 5x5

Bench press: 20x5, 30x5, 40x5, 50k 5x5

Friday (10/06/11)

Row: 20x5, 30x5, 40x5, 50k 5x5

Deadlift: 40x5, 60x5, 80x5, 87.5x3

I stopped short of the last two deadlifts because I felt a tweak in my lower back, I'm going to drop the final weight back to 70k or so next time, same deal with squats. Advice on this new plan appreciated!

Congrats on reaching 2 years and all the 5RMs, great to see all the work paying off (consistently!)

Best to you too gsop, hope you get it all sorted without losing too much weight. Hope to hear from you when you're better and back in training

I haven't been posting much, mostly because my workouts have been more sporadic than I would like. This morning I went to the gym and warmed up on the rowing machine for 5 minutes, then warmed up on squats, doing 5 at just bar (20k), 5 with 50kg, then onto 90kg (I have been doing this method with two warm up sets consistently right up to 90kg) which was 2.5kg heavier than last session in accordance with the stronglifts program I'm doing. (In my log here I hadn't been counting bar weight since I wasn't sure how heavy it was). My hamstrings were a little sore from my workout on Monday (today is Thurdsay), but I got through the first two sets no problem (they were hard, but I made it). On the third rep of the third set i felt/heard a loud popping in my back and immediately rested the bar down on the pins (first time I've failed on squats, and was really glad I set the pins up every time). It didn't hurt straightaway but I could tell something was wrong, so I packed up the weights and went home. My back felt stiffer and stiffer on the way home so I went to the doctor straight away. By the time I got there it was so sore I couldnt sit down, so I stood waiting for half an hour or so, then a nurse saw me, since there were no doctors around. She listened to my account, then basically said take a panadol (paracetamol), some voltaren maybe, and move my back around.

A few hours later now it is killing me to sit or lay down so I have to shuffle around the house or sit and deal with the pain. I'm going to see the doctor tomorrow about it. Any advice in the meantime would be appreciated. Cheers.

So, after two weeks off I finally got myself back in the gym this morning and it felt GREAT. I wasn't feeling very well for a couple of weeks, but I took the time to read the stronglifts report that gsop linked me to above, and it cleared a lot of things up for me. I wasn't too ambitious with starting back, since I'd been doing some weird things with my sets before, and hadn't been in full health for a little while, but I'm pretty pleased with how I did:

Stronglifts #20 (Thu 21/04/11)

Squat: 30kx5, 50kx5

60k 5x5

Press:20kx5

22.5k 5x5

Dead: 50kx5, 62.5kx5

I also decided to give it a shot to make it to the gym 3 times a week and stick to this program without other training in between (means I'll have to cut back riding my bike around since my legs feel like dead weights if I try to ride the same day as squatting). So far today I had a smoothie with rolled oats and spelt for breakfast. Post-workout just now (11:00am) I had another smoothie with rolled oats, spelt, pumpkin seeds, cooked brown rice, linseed, and a scoop of protein powder. Will have more solid food later in the day

Same deal here gsop. Rinsing with saline (or seawater, if you're near a clean ocean!) helps clear things out a lot, gets right up in those sinuses and flushes everything out. You can make it up yourself with seasalt for next to nothing, too, just get one of those little rubber pump ball things (like for flushing wax outta ears), fill it with the solution, tilt your head back and pump it in there

Yep, situps with nothing on the feet are tough! When I used to do situps I'd find myself cheating a bit by pressing my feet together ;P

Bummer, take care of yourself!

Thanks a lot! Again, wish I could get a lunch plate like that on a regular basis! Its good to have an idea of what someone like you is eating on a regular basis though, helps me think about food planning a bit. Bummer on the avocados mate, i have the same problem here in sweden

Kiwi fruit in the green smoothie are great. Leave the skin on for extra fiber!

Sweet, bench and rows both are impressive I'd like to see more about your diet these days if you have the time.

Surprising how many green smoothie blends you can make that are seemingly horrible but actually palatable, mix it up!

Nice one on the doms

Do you keep your shoulders off the ground/bench for the leg raises? I used to raises with my head against the ground, only recently realised I can increase the ab challenge by lifting my head and shoulders up while keeping my pelvis tilted forward. Now I feel it a lot less through the hip flexors.

What's happening with your OHP? I remember reading a while back that you were pressing more than this... I'm looking forward to reading more as you go through your new routine, always informative and motivational

Nice work, liking the overhead squat! Sorry to hear your thumb is holding you back from doing more with them, hope it gets fixed up soon.

hahaha awesome. scholastic deth were sweet.

Nice one on the new program!! Hope you get the gains you want. Nice work on the rows!!

Excellent advice, that cleared a lot up for me. Thanks for taking the time to type that out chewy!

And thanks for the links gsop, I couldn't find the stronglifts guide when I was looking at the website.

Thanks! I will seek chewy's info on creatine out.

I guess I feel like I'm hitting a bit of a wall since I'm not able to do 5x5 of most exercises at max weight, adding 1.25k each workout. It's getting to the point where I have a few "warm up" sets, working the weight up, and then do the last set or two with the weight total increased (increased from my max the week before). I usually fail on the last rep or two of the final set with the extra weight. It is actually the bench press, overhead press, and barbell rows that are getting hardest. I haven't failed on any squats or deadlifts yet, so I feel there's still a decent amount of room for improvement. I guess I'll give it another couple of weeks and see.

Wish I could deload like this, great work! Is the deloading to give your body a break before moving onto madcow?

Yeah, great work on the squats!

Good work on reaching the toes. If I don't stretch down to toes before every workout my back screams after doing squats. I just let my arms and head hang, concentrate on breathing, and after half a minute or so my hands are on the ground. Relaxing with it gives a nice stretch through the back, too.

Do you do your crunches and push ups with breaks, or did you pump out 87/62 in a single blazing set?

OK, have been a bit disorganised the past week or two, went away for a little bit but managed to keep up the exercise.

gsop: I'm thinking of training only twice a week now, or if I have a third it will be with a kettlebell, so more cardio and dynamic movement that heavy weight. I've been riding my bike a bit more now that it is warming up, and together with the squats my legs never seem to recover. Also, EVERYTHING at the gym is getting hard, as you'll see from my lifting log.

Stronglifts #17 (Mon 28/03/11)

Squat: 50k 5, 55k 4x5

Bench: 30k 5, 6

35k 5, 5

40k 3, 3

Row: 35k 3x5, 37.5k, 2x5

Workout (Thu 31/03)

Did a quick 40 minutes or so of kettlebell stuff, some clean and press, floor press, hot potatoes, overhead static lunges...

Stronglifts #18 (Tue 05/04/11)

Squat: 50k 5, 57.5k 4x5

Press: 20k 5, 22.5k 5

25k 5, 4

27.5k 2

Deadlift: 50k 5, 60k 5, 5

Pull ups: 6

Stronglifts #19 (Thu 07/04/11)

Squat: 50k 5, 60k 4x5

Bench: 35k 5

37.5k 5

40k 4, 4, 2

30k 3

Row: 35k 5

37.5k 3x5

40k 5

I also weighed myself today, and came in at 73 kilo's. Means I've put on about 8-10 kilo's in the past 3 months or so, I definitely feel heavier. I'm thinking about taking creatine for a month to get through this wall I seem to be hitting, any comments or suggestions about it are welcome