My 5x5 progress and problems so far...

[steve_1251]

Sex - Male
Age - 25
Height - 5 foot 8
Weight - 75kg (starting weight 70kg)
Calories - 5500/day
Protein - 200g/day
Diet - 3 well balanced meals per day with 3 high protein/low gi carbs shakes and snacks in between. High protein/hi gi carbs shake after workout

I started the 5x5 stronglifts program about 8 weeks after some glowing recommendations from members on here. I like the program and have gained a lot of strength particularly in my squat...although I have had several problems along the way....

Starting lifts vs Current lifts
Squat 20kg-95kg
Bench press 20kg-57.5kg
Barbell row 20kg-35kg
Overhead press 20-47.5kg
Deadlift - 40-95kg
Crunch - 25reps
Reverse crunch - 25reps
Chinups/pullups - 6 reps

I have recently replaced the push up exercise with a 3x8 incline bench press because push ups are very hard on my bad wrists. I thought the incline bench would add some holywood muscle to my upper chest which is non-existant. Is this a bad idea?

I have also recently deloaded majorly on my deadlift (dropped to 60kg) because my grip strength was so poor it meant couldn't add any more weight to bar without it falling out of my hands. I have read the stronglifts advice about 1) holding on to bar for a while 2) use chalk 3) use alternative grip etc to increase your grip strength.

As you can see from my numbers my squats have improved greatly but I'm rather disappointed with my bench press, overhead press and particularly annoyed my barbell row gains. I have studied form religiously to see if I'm doing any wrong but I really don't think I am. Any ideas as to why my barbell row is progressing so slowly? I'm only able to add 2.5kg/fortnight to it with proper form and I have tried deloading on it by 5kg to try and perfect my form even further.

I am going to add 5kg to my reverse crunches and crunch and do 12 reps instead and work my way up to 25 reps again.

Any feedback or advice would be greatly appreciated!

Cheers guys

Steve

 

[joeblow12345]

Be patient. Your only 8 weeks in and you made good progress. Your legs are the biggest.muscles in the body thats why the are the strongest and gain the fastest. Everyones bench should be lower than their squat and dl. Your grip will grow with your dl just dont use straps.

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[brownbrown]

Be patient. Your only 8 weeks in and you made good progress. Your legs are the biggest.muscles in the body thats why the are the strongest and gain the fastest. Everyones bench should be lower than their squat and dl. Your grip will grow with your dl just dont use straps.

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I agree with above stated except the bold.

Use straps/hooks after you're grip can no longer keep up.

Stalling your DL weight to a weight that isn't to your potential because of one muscle doesn't make sense to me.

Add Forearm workouts to every workout routine at the end. They are used to repetitive motions so you have to work them hard. Then they will Catch up.

 

[steve_1251]

Ah cheers, what exercises are best for forearm workouts something like the bar hold or the farmers walk? I failed on barbell row again today, that the 3rd time I can't do 35kg. I have dropped the weight before but still can't do it... might take a video to see if my form is crap

 

[joeblow12345]

Yes post a video so we can critique form. I am still against straps as they limit grip development. The dl itself is the best grip exercise there is imo. The straps will allow you to hold more weight, but they give you a weak grip in the process so its up to you. Personally I have never dropped a dl and I dont do any forearm work at all.

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[brownbrown]

Ah cheers, what exercises are best for forearm workouts something like the bar hold or the farmers walk? I failed on barbell row again today, that the 3rd time I can't do 35kg. I have dropped the weight before but still can't do it... might take a video to see if my form is crap

Forearm curls and the exercises you stated also. Grip toys are good to.

You'll get the weight bro.

 

[themondtster]

Ever since I stopped using straps my grip has improved a lot. I only use straps on heavy shrugs and only after my grip fails so that I work on grip. Do same with rows if you're having trouble with them.

Tips to help.
Use regular grip on Deadlift till you have trouble with the weight then switch to a mixed grip to finish last reps or sets. Afterwards do grip work as just hold a barbell or something heavy for as long as possible. Also using things like thick bars, FatGripz, captains of crush work great for grip strength. Google coach Poliquin and Louie Simmons....both have good tips also.