New Beginning

[Skinny]

Hey everyone, my name is Wayne and I'm new to stronglifts. I'm a student currenly attending university. I just stumbled onto the 5x5 programme this week and i'm ready to go at it from next week monday. I've had some previous gym experience, not that much though. My max on the benchpress is 130lbs. I avoided squats and deadlifts like the plague. Recently, i've been doing a combination of split good mornings, clean pulls, push jerks, front stepups and so on to build my strength. I Currently weigh in at 175 lbs and i'm 6 feet 4 inches tall which means that i'm skinny. I'm hoping this works for me primarily because i've suffered a couple injuries and would like to get my fitness level back up to where it was before these injuries. I tore a muscle in my thigh in 2007 while competing at a track and field tournament and more recently I developed patella tendinitis which was an offshoot of the my thighmuscle.

I love running, but i've been limited lately because of my knee injury. I just wanted any advice any of you guys have before i begin my journey. My knee injury usually tends to bother me only when i run on hard surfaces such as asphalt or cocrete. Also, should i stop running?? i love running at least 3miles four times a week, is there any way i can incorporate this into the 5x5 workout and still make gains. I've also been thinking about gettign myslf a patella band to protect my knee while training and running. Any feedback would be great guys.

[Liam]

Why do you avoid squats? I can understand deadlift because it's hard to get the right form for them to be helpful. Is it because of your inflammed knee? You can definintly incorpoate 3x4 miles a week into the 5 x 5 program. Although im not positive but i hear doing a long jog (whatever your body feels is long) and doing squats in the same day is slightly bad. Mehdi will most likely know. I have a 3.5 mile jog day incorporated into my work out, and i'm still seeing results.

[Mehdi]

You're going to like this one: stronglifts.com/how-to-treat-knee-injuries-patellar-tendinitis/

[Mouse]

Skinny -
Make sure you get at least your 1g of protein per lb of bodyweight daily, although I think you'd get away with 200g plus of protein easily.
Otherwise - see it - eat it - squat - deadlift - you'll grow !
 
Good luck

[elisa]

Welcome Skinny,
I highly recommend the book Starting Strength which you will find on the home pate of Stronglifts. I have learned so much in that about the correct positions and how not to get hurt. The key to lifting is learning how to do it right.

[Skinny]

Give thanks for all the info guys. Mehdi, that post was especially helpful. Well Liam I avoided squats because i figured that using all the other leg machines in the gym would compensate, and they look pretty scary esp when the guy doing them is screaming like he just got shot, lol......that in itself can be intimidating, have done them occasionally but for the most part avoided.

Once again thanks for the info guys, nuff respect.......blessings.

[Skinny]

Work done today.

Squat 5x5 30lbs + bar (sorry not sure how much the bar weighs)
Benchpress 5x5 70lbs +bar
Barbell row 5x5 50lbs + bar
Dips 3xF 10/8/6

Felt really good on the squats. Wasnt as bad as i though it would be, had a knee brace on , i think that really helped as well, no knee pain. Felt like my technique on the barbell row needed some adjustment. Overall, good workout.

[Skinny]

Work done yesterday March 6
Squats 5x5 45lbs
Overhead Press 2x5 45lbs 3x5 5o lbs, realised after the second set that it was too light so increased the weight a bit
Deadlift 1x5 110lbs
Pullups 3xF 7/5/3.

This workout felt really good. No pain whatsoever, my knees feel kinda tight today but thats it. Maintaining the same weight for my squat due to my knee problem as advised. Also did a couple shoulder dislocations. Looks impossible, but once u try it with a wide grip you realise its not that bad.

[Skinny]

Been missing in action for a bit, lots of  work of work to get out of the way, into my last year at university soits really hectic, i have however managed to get to the gym and workout. Heres my progress thus far since from march 7th onward.
 

• March 7th

Squat (5x5) 75lbs, Barbell Row (5x5) 100lbs, Benchpress (5x5), 130lbs, Dips 10/6/5

• March 10th

Squat (5x5) 75lbs, Overhead Press (5x5) 70lbs, Deadlifts (1x5) 120lbs,Chinups 6/4/3

• March 12

Squat (5x5) 75lbs, Benchpress (5x5) 125lbs, Barbell Row, (5x5) 105lbs, Dips 10/8/6

• March 14th

Squat (5x5) 75lbs, Overheda press (5x5) 75lbs, Deadlifts (5x1) 125lbs, pull ups 8/6/4

• March 17th

Squat (5x5) 85lbs [I blew it on this one, did ten lbs more than the last workout, didnt feel dat bad though. i didnt add the weight up properly, happens to me sometimes when the gym is crowded] Benchpress (5x5) 130lbs, Barbell Row (5x5) 110lbs, Dips 12/8/6

• March 19th

Squat (5x5) 80lbs, Overhead Press (5x5) 80lbs, Deadlifts (1x5) 130lbs, Chin ups 7/5/4
Thats it, thus far, feeling great although my knee has been giving me a lil trouble, A very mild pain. Dont know if to abandon the squats or if its because of my wide toes out stance ( cant keep my feet to shoulder width cus i lack the flexibility to do it right now, workin on it) A guy in the gym today told me too make sure i keep my knees and feet poointed forward with a stance no wider than shoulder width and squat, tried this a couple time but felt my back working, not my legs, probably cus i bent forward a bit, the position was very uncomfortable for me. Any help will be appreciated.
Bless.
 
 
 

[mjh]

Skinny,
I smashed up my knee a long time ago and since then I have lived with a lot of pain and weakness in both, and a strength imbalance between them: http://stronglifts.com/forum/discussion ... e/#Item_11
 At least, I used to live with pain, etc, until I started squatting. Now my legs are getting bigger, stronger, and more muscled. What's more, free-weight squats have ensured that the muscle development is balanced, natural and functional, something you don't get from a fruit salad of machines. My knees are now stronger and healthier than ever. My advice- don't rush the squats. Be happy to focus on good form with low weight- this will still grow your legs. Throw in plenty of bodyweight squats as a warm up, between sets, in the shower, before bed, at the bus stop...
I'm tall and lanky, with stats almost the same as yours. I think this guy's advice just doesn't work for taller guys. It might help to widen your stance a little, and point your feet out about 30 degrees. A good guideline is to make sure your toes always point in the same direction as your knees at the bottom of the squat. I have found a wider stance helps me keep my two legs in balance and doesn't allow one stronger leg to take the load off the weaker. Take a lot of time to experiment with stances, and adopt what allows you to squat with the best form.
also, get hold of Mark Rippetoe's book, Starting Strength, it has 58 illustrated pages on the squat alone and leaves no olympic plate unturned.

[Skinny]

Hey Mjh,
Thanks for the response, its good to get  feedback  from a tall guy like me. Helps put things into perspective. I have been doing the squats with a wider stance, feet out about 30 degrees, same direction as my knees. that has been going ok, although i think a lack of flexibility has a  plays a big part as well as i end up using a stance that is about 6 inches wider than shoulder width on either side, dont know if tha is too wide.  Thanks a  lot for the post dred.  I'll definitely need to try to get the book. Bless.
Skinny.

[Mehdi]

If your knees/feet point forward, you can't squat low because your torso is in the way. If your knees point forward, your adductors can't help the lift, so your quad/glutes do all the work. Always knees out.
Check the post on knee health from this week, ankle/hip mobility/glute activation fixes a lot of hip problems. If that doesn't do it, soft tissue work.

[Skinny]

Yes-I, thanks Mehdi