Source
r/Stronglifts5x5•
GregCanFast

First Day today

progress

Today is my first day doing Stronglifts 5x5. My "goal" is to learn what it feels like to be strong - I've always been lean-type-athletic, but never pushed myself, except for a few years running. I've dropped about 20 pounds in past four months with moderate intermediate (16/24 hr) fasting, occasional jogging, etc.

I am somewhat anxious since I haven't lifted for about half of my life (35 now, last time was probably 17 y/o HS as a Cross Country runner -- circuits, not heavy lifting.)

  • 5'10", 160 pounds (177 cm/72 kg)
  • "runner's build" (more ectomorph than meso-)
  • I'm going to a gym that only does free weights and teaches stronglifts program only, so I think that will help with form, etc since I don't have any confidence in that.

Thoughts? Comment? Wisecracks? Advice about expectations?

Question - how strict should rest days be? I would like to still run 1-3 miles, bike 5-10 on occasion (seems very moderate still), or is that a no-no now?

Posted Aug 14, 2018, 7:47 PM UTC · edited

817
GreyboxerSL5x5 Mod•

go ahead and do your cardio but I recommend doing it on off days, weekends or after lifting.

SL 5x5 is about building strength and confidence by simple 5x5 training with the main lifts. Youll start to plateau first on OHP, then bench, then squat, then deadlift. Keep it simple, and dont try to cut anymore weight.

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GregCanFastOP•

Thanks. I'm planning on the off days, and let's be honest, it may not ever be much of a conflict :) Will see if it tapers out as gets more heavy...which will coincide with colder weather anyway.

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fourmajor•

I wouldn't worry about running and biking, especially after I just saw this. Think of rest days more about resting from strength training.

Basically, I'd read stronglifts.com, try to follow it at least 90%, use the app, and do what it says. That'll get you stronger.

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GregCanFastOP•

Thanks. I got the app and it looks pretty slick.

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Mazi259•

The app is neat but doesn't tell you as much as the site does. Read each exercise carefully and really remember the basics for each (stance, grip, posture, breathing, etc.). There is so much valuable information there.

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fourmajor•

Oh, and don't worry about your age. You're not 18 but you're not old, either. As long as you follow the program, eat enough, and sleep enough, you'll make gains. I am 34, 5'8", 152 lbs., started the program last October with a couple short pauses. I was on an aggressive weight loss until two months ago. Now on a bulk and I am squatting 215 lbs 5x5 and deadlifting 265 1x5. I aim to get stronger for sure, but it's already been an improvement.

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GregCanFastOP•

Thanks! Have you gained much weight since 'bulk', or more just muscle and strength? Mostly due to low calories before and more now?

I'm curious about "body composition" a year from now...if it would be significantly different than what I am used to? (not a goal, really, would probably choose to 'stay lean, gain muscle', but don't know expectations)

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fourmajor•

From what I have learned, the most effective way to build strength while maintaining a physique is a bulk/cut cycle. During a bulk, you put on weight, which includes fat. Aim for about 1 lb/week.

I have been on a bulk for about a month and a half and have put on 11 lbs. A couple lbs more than I would have liked so far but it's not bad. I've been slowly adjusting my daily calorie intake as needed to try to stay within my 1 lb/week goal.

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GregCanFastOP•

Makes sense - I'll keep you posted. I'm getting a bit ahead of myself for day 1 :)

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Mazi259•

I'm also the lean/ectomorph type, used to always eat what I wanted without gaining weight. When I started tracking calories for my bulk phase I noticed I actually didn't eat that much, so I turned it up to +500 kcal each day. I'm now 10 weeks into SL5x5 and have gained 5 kg / 11 lbs since the start. I notice the extra fat goes mostly to my belly, which I'm not that enthusiastic about. But I tell myself I need to grow/bulk and can always cut later when I have grown the muscle.

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noobylifts•

Welcome,

I'm similar to you in age, height, weight, bodytype, so maybe I can give you some idea. I started SL in May this year, and I had no prior lifting experience. Started with empty barbell. Worked my way up the weights, deloaded a couple of times due to various issues, so my progression has been slow but fairly steady.

As what to expect of the program, well. You WILL get results if you are consistent with your workouts, eat enough and sleep enough. You will get strong for sure. I remember how heavy the olympic barbell felt when I started out. Now I handle it like it's nothing :).

I've had people who know me (but didn't know I trained) compliment me on my appearance. There is definitely a change in my physique since I started out. Mostly an improved posture (it used to be shit) but I also gained close to 10 lbs. My confidence has improved!

Once the weights get a bit heavier, I think it's safe to say you can expect feeling pain and discomfort in your body in various places. I've had pain in my knees, hip flexors, shoulders and lower back. All I can say about that is don't panic. It's your body telling you something and if you're smart you'll listen and make adjustments. Figure it out and you'll get through it.

Oh, and another thing. On the squat and dead lift, I feel it's actually easier to perform with good form once there is a bit more weight on the bar. Not suggesting you skip ahead of the program, but it may be something you'll notice once you get there.

Best of luck!

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GregCanFastOP•

Thanks for the great and thorough reply!

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Mazi259•

Great story and can relate. It also did wonders for my posture, must be the barbell row.

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bensmoifStronglifts 5x5 Mod•

Start eating.

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slantedpavement•

In my experience, running is definitely possible early on. Once the weights get heavy, it’s a bit more of a challenge since you’re squatting 3x/week. You’re not talking about super long runs, so I say go for it and see how you feel.

Good luck!

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GregCanFastOP•

Thanks. Yes, no marathon training or anything, just to keep moving outdoors!

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Agularis•

I find that some light exercise, moreso on weekends, shouldn't affect your progression. I like to play some softball or rock climb, but if I have had to redo a weight twice and about to have to deload, I'll make sure to just rest the day before and day of. Good luck!

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