I guess this time around I'm going to see if on my "off days" I can do some yoga in addition to doing hamstring/hip specific stretches when I wake up every morning. I got frustrated, ended up taking 4 weeks off to do some running, then this week came back to it and deloaded. I've been stretching out briefly before and after my workouts, but my mobility is so bad (can't remotely touch my toes etc) that didn't really help or make a noticeable difference. All those years at sitting at a computer have atrophied my hamstrings, psoas, hip flexors, etc. I just got stuck at 170lb for what felt like forever (3+ weeks).įor me, the problem (I believe) I am having with it is mobility related.
I did SL for about 3 months and loved it. OHP is real tough, but I am now doing my previous 1RM for my sets. I am now squatting my previous 1RM, it is getting tough!ĭeadlift is steadily increasing, might start increasing by 10lbs a week until I start feeling a wall.
STRONGLIFTS 5X5 BEFORE AND AFTER FEMALE UPDATE
My shoulder got hurt last september and I couldn't do upper body till january.īench is a little down from last update due to the shoulder, but I am full speed ahead now. Last 2 months I haven't gone more than 3 days without training. Thakns for y'alls comments and I'll update in like 6 weeks or so.ġ0 months of doing the program off and on. Not as bad as I thought they were (ratio wise), but gotta get that squat in a better spot. I spend today getting my new 1RM for the 5x5 If you've read the thread, you will see the warnings about focusing on PERFECT form early on. Got hurt using bad deadlift form in week 10, tennis elbow because I tried to snatch the weight off the floor, vs preload and pull and am just now looking to get back into the program.
And clean up your diet :-)įirst time I did the program, I didn't do cardo until week 4, and quickly had to stop, didn't clean up the diet much and didn't lose weight, but I felt some shape changes. Oh, and don't do cardio on your off days, your body needs But prioritize lifting weights you need toīuild muscle. I'm about to start this again and will do cardio after the workouts until I start missing sets, then will figure out if I'm willing to accept slower gains to do cardio, or do a SL 12 week cycle then a cardio cycle for ? weeks.īeyond that, you can add half an hour of cardio after StrongLifts 55 to burn extra caloriesĪnd speed up weight loss. There is a Medhi article on it somewhere in this thread. Until you miss a set, I'd say go for it as long as you do it the same day as you are lifting, NOT on the rest day in between. In a few weeks you won't be able to do so. Not sure if I should keep this up or not. I noticed earlier on this page that it is not recommended to do cardio on the off days? Is that right, or only when you get to heavy weights? I have been doing cardio consisting of nine three-minute rounds of alternating betweem jumping rope, heavy bag, and kettlebell swings. I am sure I feel much different after the weight increases, but it is hard to feel like I am accomplishing much by only doing 3 or 4 different excercises.
Started with only slightly more weight than the bar and have been increasing as he app tells me.
STRONGLIFTS 5X5 BEFORE AND AFTER FEMALE FREE
I just started this program last week using the free app. My goal is to lose weight as well as gain strength out of the two programs, SL and Tri training, but I'm willing to have one or the other progress slowly to have results from both. I do remember reading in their literature that the first few weeks when things are light, that you can do some cardio right after, but not on the rest day. Keep us posted, I'm trying to do the exact same thing as I jump back into the program. Clearly the new movement is having more affect on my legs than I realized and I knew it would, but I didn't think it so severely restrict my ability to run. Same with biking, it's not until I get on the bike and try to push up the power level and my legs just have nothing in them. The squats feel super easy, almost felt like I didn't even workout, even as the weight is climbing, the weight feels easy, but as soon as I try to go for a run, within 1/2 mile my quads and IT band's are screaming at me. I started with just the bar like it recommended and went up like it said.
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