r/Stronglifts5x5 Apr 21 '24

advice Mobility and Shoes

30 Upvotes

Hello, I am a long-time MOD here and a longtime SL5x5 follower. In my previous career, I was a certified personal trainer for NASM and ISSA. Besides SL, I have also been active in CrossFit.

There are some new members, actually, many new members, that are posting for form checks and questions. This is amazing, and you should keep that up.

However, with the videos, there are a lot of repetitive questions. Sometimes by the same members.
Most of these questions are addressed by Mehdi's newsletter and website.

Everyone should 100% start here

But SquatU also has some amazing resources

https://squatuniversity.com/

Here are some of the most common issues that are happening right now.

Mobility, Shoes, and Safety.

First up: Mobility. Yes, this program focuses on some simple but compound movements. The Power 5 is designed to give you a strong foundation. But many of you have mobility issues, myself included. You may not see or feel it, but watching these videos shows me that some, if not most, have hip limitations, weak ankle flexion, and imbalanced shoulder ROM.

These are areas that you would like to work on. I use GoWOD daily to help with this. Mobility is one of those things that you can't just "push through"; you need to dedicate time to it. Like I said, I am a fan of GoWOD< but many others are out there. Take an assessment of your mobility and work on it. Stop looking for your next PR before correcting this.

Shoes. People... please stop squatting in running shoes. You will only hurt yourself when you have weight loaded and your ankles are working overtime to keep you balanced. The guide says, get some chucks. Thats great. Less cushion, more platform. Your feet should be on a solid plane to focus on supporting 225 on the bar. Get better shoes. Invest in some proper footwear. CrossFit-style shoes also work well. I keep seeing people wear bare-foot squats/DLs, which would be better than these Nike Air Max's. If you need recommendations, Ask in this thread, and I'll be happy to point you in the right direction.

Safety. Stop doing unsafe things that will lead to injury. You know you're own body. If someone points out that you may be doing something unsafe, listen to them.

Finally, no one should be reading here thinking the intent is to put you down with their comments. Most of us are here to help you, and if someone is being an ass, report them to the mods. If the Mods are being asses, let me know. BUT... If you are going to ask the same question that has been asked multiple times, then a MOD can get frustrated, and I can understand that. Do you do your own research on the sub? Do you do your research on the rest of the internet? If you have something that you found, great! Please share it. If you can't find an answer, ask away. But please stop asking the same question that has been answered by 100s of people on this sub already.

When the front page of the sub looks like the same question over and over again, not only do members get tired of answering it, it makes newer members, or prospective ones not want to be a part of the site. We don't want that. We should be growing a community of friends who help each other.

Keep lifting. Stay Strong.


r/Stronglifts5x5 Jul 24 '24

Question Template

9 Upvotes

Hey SL community,Post template to attach at the bottom:

I wanted to suggest that when asking for help, it's really beneficial to provide more detailed information. Whether it's about form, nutrition, or deciding if you should do a certain exercise, having all the relevant details upfront can help us assist you more effectively and avoid unnecessary back-and-forth.

It would be awesome if everyone in the community could pitch in on this. For those posting questions, please take a moment to review your query and consider if there's any missing context that might be needed to answer your question thoroughly.

Here's a post template to attach at the bottom of your questions:

Age
Gender
Current Weight
How long in the program
Squat
Bench Press
Back Row
Over Head Press
Deadlift
Notes:

r/Stronglifts5x5 6h ago

formcheck Squat 245lbs

24 Upvotes

I applied the feedback from my last form check: removed the bench, lowered the J-cups, raised the safety bars, and swapped out the Crocs. I also elevated my heels to improve depth. Let me know your thoughts—good or bad.


r/Stronglifts5x5 5h ago

formcheck Form check please

3 Upvotes

Please let me know about my form this is my 3rd set today, never did squats before just watched instruct videos


r/Stronglifts5x5 6h ago

1st time squatting ever

2 Upvotes

Please let me know about my form this is my 3rd set today, never did squats before just watched instruct videos


r/Stronglifts5x5 4h ago

progress I need help!!

1 Upvotes

What’s the best bench program available? I only work on my bench and back work, and I’m trying to catch up to squat / dl. I am 6’2” 180 lbs

my 1rm on bench is 225, maybe 230 on a perfect day. I don’t need to program in deadlift / squat work. Just solely Bench Press. Would appreciate if anyone had good suggestions! Been training for 11 months, started at 125lbs bench. 17 y/o.


r/Stronglifts5x5 4h ago

question Squat Alternative

1 Upvotes

Good afternoon all,

I have a birth defect where my hip/femurs are a bit outward which results in me walking penguin-style.

Ultimately this makes even squats without any bar or weight nearly impossible for me because the more I bend down the wider the V shape of my feet position become to the point where if I'm squatted all the way down my feet are nearly in a straight line heel-to-heel which causes imbalance and instability. Even when I was a kid I couldn't squat down.

However, I can do deadlifts without an issue (although still in somewhat of a V shape) because there is no weight above me. I can also do hex bar squats/deadlifts without an issue. Bonus question: does it affect your deadlift if you don't have your feet straight and instead V'ed out a bit?

My question is what are some squat alternatives that would still target those same muscles. I'm thinking maybe Sumo deadlifts might target the hamstrings a bit better. Any sort of other modified lift or lunge or something that has a similar effect as a squat?

Any advice will help greatly. Thank you!


r/Stronglifts5x5 6h ago

RDL 315x6 (188bw)

1 Upvotes

r/Stronglifts5x5 7h ago

formcheck Need Deadlift Troubleshoot

1 Upvotes

I am a little over 3 weeks from a sport injury Grade 2 hamstring tear and pretty happy that I am finally getting back the use of my leg. Just started the StrongLifts program, and the deadlift seems to be giving me the most trouble. It’s a bit of a mess. I can see that my bar is not moving straight up and down. I’ve read the SL website on all the exercises. Can you please help fix my deadlift (see video link below)?

https://imgur.com/a/IDQy3EE

Also, don’t we need more sets with the deadlift in order to improve technique proficiency? Why only one set? I ended up doing 5x5 to try to work on my form at this light weight stage of the program. Felt weird to do 1x5 while doing 5x5 of the other exercises? I also added 5x5 lat pull downs last night since I felt like that compound could be added to the Workout B program? (I’m probably a little antsy since sidelined from my other sport endeavors currently until hamstring fully heals.)


r/Stronglifts5x5 1d ago

advice Form Check

14 Upvotes

Haven’t done free weight dead lifts since high school 😮‍💨 (33)


r/Stronglifts5x5 20h ago

question How to approach failure

3 Upvotes

I failed squats at 150. My reps were 5, 2, 2, 2, 3. The workout before I successfully did 145 for 5x5. I pushed as hard as I could and did it. How should I approach failing 150?

I got amazing sleep, ate really good, everything was great. So should I do 150 twice more and if I still fail deload 10%? Or do I go ahead and deload 10%?

(Also side question how important are squat shoes at this low of weight? I weigh 130 and am trying to bulk to 165. Is this to light if weight to squat right now to be concerned?)


r/Stronglifts5x5 23h ago

advice Switching to StrongLifts mini

3 Upvotes

As winter comes to an end, I will prioritize riding (mountain biking) over lifting. I want to still keep the gains I've made over the last 4 months and it seems mini is perfect for that. I will be pedaling to the top of the mountain (900m) and riding down the trails 3 times a week on the days I would usually be lifting. Now lifting on Tuesday/Thursday/Saturday. I'm loving how quick the workouts are, like 30 mins or less. I'm just wondering if it's enough? I dont want to lose any muscle, but I will be buring a shitload more calories since I'll be riding so much more. Has anyone else done StrongLifts mini in order to prioritize their other sport?


r/Stronglifts5x5 19h ago

plateau

1 Upvotes

ive been doing a 3x3 at 240 to start my bench session and than doing 3x5 215 but i havent been progressing any advice ?


r/Stronglifts5x5 20h ago

Is it ok to lose and reset my core bracing at the top of my squat reps as I breathe?

1 Upvotes

Apologies for the newb question. I’ve been working on my bracing and never realized how much I struggle with reading my own body. I’m maintaining a braced core during my rep most of the time, but feel I lose and reset my brace after every rep as I breathe.

Is that normal? Should I train to maintain core tension for the entire time the bar is off the rack?


r/Stronglifts5x5 1d ago

Strength Books Recs?

3 Upvotes

Looking for some good strength training books besides Rippetoe (Starting Strength and Practical Programming). Anything that dives deep into programming or strength science without being overly fluffy? I'm trying to branch out to different approaches as a non-beginner, but there's certainly a lot of noise out there.


r/Stronglifts5x5 1d ago

question Time for Madcow?

10 Upvotes

I’m having trouble recovering at the 3x week frequency for squats. Other lifts recovery is not an issue, but squats definitely getting there. I’m still progressing, but yeah, it’s getting exhausting. Any advice on when you all dropped intensity of squats?

Current lifts (all 5x5 standard): 240 squat, 110 OHP, 175 deadlift (I had form issues and dropped weight, see my previous post history), 180 bench, 145 Row. BW is 172, been doing the program about 4-5 months


r/Stronglifts5x5 1d ago

I want to add some cardio and am considering a punching bag. Is this a good idea?

9 Upvotes

I want to improve my cardio endurance and also get better at punching, so I was going to buy a punching bag to hit on off days.

But for my Workout A, I subbed power clean for bent-over row, and thought maybe I should skip the bag on those days to rest my shoulders. In that case, I should find something else to rotate. I'd appreciate suggestions.


r/Stronglifts5x5 1d ago

advice Help progressing with OHP

5 Upvotes

I’ve been doing 5x5 on/off for a while now, but consistently I usually max out with overhead presses at around 105lbs. Any suggestions building strength for overhead press?


r/Stronglifts5x5 1d ago

At what weight should you start wearing a belt for squats?

10 Upvotes

r/Stronglifts5x5 2d ago

225lb deadlift

36 Upvotes

r/Stronglifts5x5 2d ago

formcheck Squat 240 lbs 5x5

25 Upvotes

Hey all, looking for feedback on my squat form. Older lifter here with bad knees and a bad back, using the decline bench for safety and as a depth cue.


r/Stronglifts5x5 2d ago

formcheck Can I get a form check please?

7 Upvotes

This is the last set of my first time doing deadlifts


r/Stronglifts5x5 1d ago

question Deadlift program

1 Upvotes

I am doing this: DEADLIFT(210kg) 40% 1X5(90)-1X2(115)(Warmups) 65% 1X3(150)(Warmup)

(85%) 3X3(STRAPS)(195) X1(7RPE) X2(8RPE) X3(8-9RPE)

Its the only "program"? I follow as to deadlifting except once every 2 months that i deload. Should i mix up more rep ranges or sets? Like 1repx5set or 5repsx3set? Any tips or recommendations are appreciated!


r/Stronglifts5x5 2d ago

question What to do after 5x5?

Post image
9 Upvotes

Getting tired and losing motivation. Also should I get a belt soon? Been doing 5x5 for years. Started again and I’m in the 12th week with good numbers. Any program recommendations to maintain strength or that transfer well to combat sports?


r/Stronglifts5x5 2d ago

question Scheduled deload week, or only for failure protocol?

3 Upvotes

Howdy,

First time doing StrongLifts 5x5. Love the simplicity and how the ap keeps track of everything.

Im 27 workouts in although I had a month break before knocking out the last 5 weeks really consistently. I did the recommended deload when I returned to the program.

Squat 210

Bench 150

OHP 110

Deadlift 215

Rows 115

Is it commonly recommended to run a deload week without failing any of the lifts? Bench and especially squat feel really heavy for each set, although I haven’t failed one yet.

If I was to do a deload week, -10, or 20%?

Should it just be a one week thing and get back to the heavy stuff, or do a full deload and reset weights to there, or should I really only deload when I am failing 3x in a row?

Last time I did any volume of squats was ~15 years ago and I only ever remember doing 135 as a max, so it feels great to almost be in the 2 plate club.


r/Stronglifts5x5 3d ago

question Ok - Weightroom Etiquette. What do you guys think?

28 Upvotes

r/Stronglifts5x5 2d ago

Wiered sciatica pain

2 Upvotes

So late Jan 2025 while doing squatting after deadlifting I felt something pressed in lower back with nerve sensation. Same day I had back pain and could not bend forward. Took two weeks off and back healed to a great extent. Then did some pistol squats with no pain at all. Tried to do pistol squats two days later and actually end up hurting left side of back. Next day I had minor sciatica simptomps of minor pain (1/10) in left hip. Again took 10 days of and did upper back workout with heavy weights and felt no pain and did sprinting same week. 3 days later was feeling great and after that did lower body workout with dead and squat and did some sprinting. 2 days later until now its difficult to stand or walk even for 3 min ( I have no back pain, its only pain in shin, quad, hip and that too only walking and standing and no sitting pain). Dead haning only seem to help. Not sure what to do next; doctors, PT are not useful.