Plan to switch to Stronglifts 5 x 5

[Ryan_carpediem]

Hello. I'm new to this forum and I’m currently doing Rippetoe’s gym version of SS:
Monday
Squats
Bench Press/Press
Chin Ups( I changed this to barbell rows instead)

Wednesday
Squats
Bench Press/Press
Dead lift/Power Clean

Friday
Squats
Bench Press/Press
Chin ups

However, according to the advice from this thread dedicated to the program:
http://forum.bodybuilding.com/showthrea ... 224&page=2
VI. Routine-Specific Questions, Part 3
Question - How long should i rest between sets, exercises, and during warmups?
…..If you are poorly conditioned, you may require several minutes between sets, especially on the squat, deadlift and power clean, as these are particularly taxing exercises. Once you are “in shape”, you can probably get by with no more than 2-3 minutes between sets. However, once the weights start getting heavier, you may take upward of 5 minutes between sets, especially when you are setting PRs (personal records) in the squat, deadlift, row and/or power clean…..(extracted)

As such, i am currently into my 3rd week of restarting SS and squatting 70kg x 3x 5( low bar, below parallel, medium stance)
benching 45 x 3 x 5(medium grip)
pressing 30 x 3 x 5
deadlifting 80 x 3 x 5( alt grip, conventional style)
pull-ups- 3 x BW poor form

However, i feel that i’m very weak as I have squatted 70kg for 3rd time but i don’t think I can increase weight like i’m supposed to. I’m thinking of switching to your program as it seems more realistic. Should i start with the same weights? And do u think this program can help me achieve my goal of swimmer’s physique(lean, muscular, ripped with broad shoulders & sixpack) by new year?
http://i95.photobucket.com/albums/l154/ ... dgley2.jpg

Here are some of my stats
1.74m ( 5 ft 9 ) 69 kg age 16 asian (singapore) ectomorph
http://i95.photobucket.com/albums/l154/ ... CN1270.jpg
http://i95.photobucket.com/albums/l154/ ... CN1272.jpg
http://i95.photobucket.com/albums/l154/ ... CN1246.jpg

Thanks a lot for your advice. I really hope to try out your program as iit seems better than westside for skinny bastards, SS, or max-ot.

[Mehdi]

Welcome Ryan.
If you can't add weight anymore on the Squat, you probably started to heavy. Especially if it's only week 3. I'd start lighter, building the weight gradually. It takes about 2 months to go from an empty 20kg barbell to 80kg for 5x5 on StrongLifts 5x5. Realize you weigh 69kg, so 3x5 70kg is your own body-weight.
You can see some serious change in a 3 months period on StrongLifts 5x5 program. However you will never get like that guy by New Year   That's less than 4 weeks from now.
StrongLIfts 5x5 is similar to Starting Strength, you can expect the same results.
 
 

[Lucas]

I agree with Mehdi. I've been lifting with my roommate, who's a complete beginner, for about 2 months now. He's just now within about 10 pounds of his bodyweight on Squats. It takes a while to work up like that.
And not to be Captain Obvious, but if you want a "swimmer's physique," then swim! I was a lifeguard and swim instructor for 5 years in high school and college. Swimming is the single best cardiovascular/muscular endurance workout you can do. When I was 14 years old, I was weak, out of shape and overweight. During that summer, I swam 20 laps every day. By the end of the summer, I'd lost 35 pounds and actually had muscles for the first time in my life.
If you have access to a pool, swim laps 2-3x a week. Start off with about 10 minutes and work your way up to 20. That plus lifting should be all you need to get some excellent results.

[Roy]

Man, I miss swimming. I've weight lifted for a long time, but I've never felt better and healthier than when I used to swim all the time. It was the first time I had actually gotten, what I would call ripped. And yeah, the same goes for any athlete's physique. I'm sure a lot of them lift weights, but to look like them you have to exercise like them. Here is a good article and definitely a good pic for us men here. Should definitely be safe for work, unless you have stuck up Nazi's you work for.
http://joshsgarage.typepad.com/articles/2007/07/do-you-have-a-s.html

[Mehdi]

Thanks for sharing Roy
I found this one on FlickR today www.flickr.com/photos/49631337@N00/285374225/

[Roy]

Damn I love athletic women =) Great pics!

[Mehdi]

You'll like this one then

[Roy]

Holy crap 3/4 of those girls would kill me. I'll stick to volleyball and tennis ball players. Oh yeah and that high jumper =)

[Eddie]

I think it gets discusting afer a bit, women should look like women, not musclely