I think I f***ed up with StrongLifts...

[Sully]

First of all... Can someone post the Stronglifts 5x5 version BEFORE the current one (I guess version 2)?

Now.. The reason I think I f***ed up...

I don't know what the starting strength is for the Barbell Rows (I've been roughly going by SL 5x5 Version 2...but started with barbell weight for everything).

Does anyone know what the starting weight is for barbell rows?


Also, I messed up with the deadlifts - I thought that they started with just the bar weight. Today, I had a sudden realization that it was far too easy.

Here are my stats, if they help:

Squat - 125 lbs for 5 reps

Bench - 85 lbs for 5 reps

Row - 85 lbs for 5 reps

Deadlift - 85 lbs for 5 reps (yeah... I'm dumb)

Overhead Press - 75 lbs for 5 reps

Dips - BW x 13 reps

Pull-Ups - BW x 10 reps


Thanks.

P.S. I am responsible enough to be doing the dips and barbell rows

[Sully]

I feel like an idiot right now. Been doing it all wrong.

If by my calculations (according to the Version 3 spreadsheet), I should be Deadlifting 175 if I am squatting 130.

*sigh*. Hopefully the DL won't be a big dead.

[Sully]

After a long time of searching the internet, I finally found an older version of SL 5x5. It's almost as if Mehdi didn't want us seeing the old version...

It says to start out Barbell Rows with 66 lbs (65 lbs realistically; he used a conversion from kg to lb).

Cool. That means I should be Rowing about 105 lbs.

[thatguy]

Ha, don't feel too bad, you just made me realize that I need to up my DL weight as well :X

[Sully]

Yeah, I don't think the much higher DL weight will be a problem (thought I may be more sore now!), I'm a little worried about the Barbell Row weight.

[holvoetn]

Why be so worried ?
At a certain point the weights will find their correct spot once you start stalling and continuing and deloading etc etc...

[Kevan67]

As holvoetn has said

Why worry about the weight, it will soon balance itself out as the weights go up in weight, use the sessions while the weight is low to get your technique sorted.

Kev

[FiveByFive]

Are you planning to just jump up to the 175lb deadlift all at once? I might just start adding 20lbs per session instead of 10 if you're in that much of a hurry to get there.

[Rockfella]

Inverted rows have to be started by 40kgs and same for DLs as far as i know.

[holvoetn]

Inverted rows have to be started by 40kgs and same for DLs as far as i know.

Inverted rows start from BW.
There is no weight adviced for deadlifts in the e-book either, just put on some weight which you are comfortable with (to learn proper form) and make sure the bar is at the proper height.

[Rockfella]

Read again


stronglifts-5x5-official-faq-t11443.html#p214187

Postby Mehdi on Fri Sep 05, 2008 2:53 am
Start with an empty bar on Squats, Bench Press & Overhead Press. Olympic bars weigh 45lbs/20kg and are 7feet/2m20 long. The empty bar will be too light for Deadlifts: start with 88lbs/40kg for that exercise and build from there. Always include the bar weight.

Inverted rows have to be started by 40kgs and same for DLs as far as i know.

Inverted rows start from BW.
There is no weight adviced for deadlifts in the e-book either, just put on some weight which you are comfortable with (to learn proper form) and make sure the bar is at the proper height.

[holvoetn]

Read again


stronglifts-5x5-official-faq-t11443.html#p214187

Postby Mehdi on Fri Sep 05, 2008 2:53 am
Start with an empty bar on Squats, Bench Press & Overhead Press. Olympic bars weigh 45lbs/20kg and are 7feet/2m20 long. The empty bar will be too light for Deadlifts: start with 88lbs/40kg for that exercise and build from there. Always include the bar weight.

Inverted rows have to be started by 40kgs and same for DLs as far as i know.

Inverted rows start from BW.
There is no weight adviced for deadlifts in the e-book either, just put on some weight which you are comfortable with (to learn proper form) and make sure the bar is at the proper height.

Ok, one for you (dl), one for me (inverted rows)
(note to self: reread e-book and keep a copy on a USB stick )

[Rockfella]

^^ re-read again

Changes in Version 3 of StrongLifts 5x5
What changed in version 3 of StrongLifts 5x5?
Small tweaks to fix common problems:
• Inverted Rows instead of Barbell Rows.
• Push-ups instead of Dips
• Direct abdominal work: Prone Bridges & Reverse Crunches
Many people were doing this already upon my recommendation. Now it's official. 3rd version of
StrongLifts 5x5 also includes a better spreadsheet and a +40 pages FAQ you're reading now.
Why did you remove Barbell Rows?
3 reasons:
• Many lack hip mobility to do Barbell Rows correctly: lower back rounds, causing back pain.
• Slouching shoulders/bent upper-back is common & prevents correct Barbell Row technique.
• Starting weight of 40kg/88lbs is sometimes too heavy to do Barbell Rows correctly. You
can't start with less weight as the correct bar position starts at mid-shin level. Only solution
is to do them inside a power rack using less weight, but this gets too complicated.
Inverted Rows work your upper-back & arms like Barbell Rows, don't cause back problems and
allow you to row correctly while you improve hip mobility & posture.

posting.php?mode=quote&f=24&p=214161

Barbell rows in not in the latest version of SLs but when it was there in the previous one 40kg was the starting weight for it too! Since the weight was too much and it gave problems mentioned by mehdi it was replaced by Inverted Rows which imo too is an excellent exercise .. specially for beginners
U r right that BRs are no longer in the SL beginners anyway. Cheers.

[holvoetn]

You mentioned 40kg as starting weight on inverted rows.
That's not what I see in the e-book nor in the quote you give.

You are referring to Barbell Rows, which is indeed in an older version.

[Rockfella]

That must've been was a typo.. inverted rows is a BW exercise (atleast in the beginning)

You mentioned 40kg as starting weight on inverted rows.
That's not what I see in the e-book nor in the quote you give.

You are referring to Barbell Rows, which is indeed in an older version.