My thoughts on the 5x5 after 4 weeks

[SDHW]

Hey bros,

I have run the 5x5 for 4 weeks now, and i thought I would share my thoughts on it.

At first glance I thought it was going to be an easy program, and to tell you the truth I thought i was a little advanced for it. Well...This program will burst your bubble quick..lol. I was worried about all the time off from the gym, and let me tell you... I need that time off.

I have really done 5 weeks of this program, but the first week was more of trying to get a feel for it, and adjust my weights. the first real week. I wasnt sure I was going to like it as much, due to the fact that I didnt get a pump after lifting, and i felt like I wasnt even working out.

I found out quick that my lift numbers pretty much suck, and I have a lot of areas to work on. I dont have as much strength as I thought, although Im coming off of a knee injures I guess you need to start somewhere. Basically all the sets I did before are now my warm up sets for the 5x5 working sets. tell me that doesnt kick your ass..lol.

Here are some issues I have been having.

First, with all the squatting, my knees have been hurting me, feels like tendonitis, I have had it before, due to football. I know people will yell at me for making substitution in the program, I substituted box squats at parallel for the reg squats. I want to make sure im not driving my knees way over my toes, and I want to make sure i have good form on my squat. The knees have been really killing me. Any suggestion on this would be great, im not sure if I should work on some quad strengths or ham strength.

Second, my low back, I have been getting some serous pumps/pain in my low back after squatting. To the point where just standing makes it hurt. Im sure this is a weakness being exposed. Im not sure if I should hit up some extra work on Rev hypers or just let it go. It really effects my Wednesdays workout when I have to do deadlift right after. Its a struggle to get through them.

Third. My grip strength sucks, I have trouble with deads due to this. Im not sure if I should use straps, and work on grip stuff, or if I should go with out straps and let my deads take the hit, in order to get more grip strength up?

I did have to take a de-load week this weeks. I wasn’t planning on it. but I thought that with the knees and low back, I dont want to push it too much. so I did a 3x3 on Monday/and Wednesdays workout.

Over all I am really loving the program, its got me squatting and dl again. The weight is really starting to move up quickly, im sure it wont stay like this, but im going to enjoy the time that is does. Im not planning on a de-load week any time soon, im going to try to run the program and increase weight each week if possible. If my body tells me to take a break I will. My next step when knees start feeling better, is to hit up some cardio on the off days.

Sorry for the long post.

Thanks in advance for any tips and help

 

[ZGzaZ]

I'm sorry to hear about your knees, I know how frustrating that can be, as squats are one of the most important aspects of the program. I say if you absolutely cannot do them, then substitution is all you can do to continue the program, so your choice is much better than just saying "I'm not doing any squatting movement at all." It will somewhat hinder your results, but not as much as cutting them out altogether.

The increase in strength on the program is great for me so far also, my bench is up 50lbs in 4 1/2 weeks, as well as my squat up 70lbs, although my numbers were incredibly low to start. I hope you stick with it, and ride it until it stops helping you increase. Best of luck to you bro, keep us updated.

 

[45lbBar]

Excellent post bro, I had/have some of the same issues as you do. I also thought this was going to be an easy program, but that is certainly not the case. I had pain in one knee after I started the program, but that went away when I started squatting below parallel and transfering the weight more to my hips. So that may help with your knees. The lower back problem is one I'm still having problems with. Its a combination of a severe pump and pain. I would have trouble loading and unloading the bar for deadlifts. If any of you bro's have a remedy for pain in the lower back, post em up.

 

[Lifting N Tx]

About the knees, what ZGzaZ and 45lbbar said.

I have one knee that occasionally causes problems--it can be from sprinting or weights. Doing ATG squats seems to be best for me. As someone once said, if you're not doing ATG then you're using your knees for brakes and they'll wear out eventually. If you are doing ATG, maybe play with how much you're turning the toes out, width of feet, etc.

I'm doing more Olympic style than PL style and don't feel it a lot in my back, but my back is stronger than my legs. Sorry, don't have a lot to suggest about the back issue unless you're leaning too far forward and maybe can put the bar higher on the traps instead of low on the back.

 

[Tweakle]

very frequent training causes me to have bad, bad tendonitis. And if your joints hurt, you can't lift, so maybe look to sub some exercises that don't irritate the knees... boxes are excellent, try varying the box height, 10-12-14" and alternate the pause with a light tap.

all that squatting might tear up your elbows too if you're a close grip-squatter

 

[SDHW]

Today was a great workout, my knees felt better, not totally pain free, but much less than it has been, although my damn low back was really bad today, im not leaning forward, and I drive my neck/trap into the bar on the way up, so I dont lean forward when going up. The pump/pain was so bad I had to cut back my 5x5 squat by 20lbs, just to finish, and I had to wait like 5+mins between sets. at one point I had to lay down on the bench..
other than that, my bench and row was good.

 

[SDHW]

bump

 

[blut wump]

Ensure that you stretch out your hamstrings after every workout. It can help to take tension away from the lower back. Aside from that, I think you just have to work to strengthen the area. I often suffer similarly and find that throwing in a few sessions of Good Mornings usually helps.

I also stretch my back out over the back of a chair until I feel an adjustment. I'm not sure that I'd really recommend this, though, since you might do more harm than good. Your lower back discomfort could be a sign that you need to go and visit a chiropractor.

Regarding deadlifts, grip and straps. Use the straps if you need to but I'd suggest avoiding them for as many sets as feasible. Don't lose part of the workout due to weak grip but make an effort to improve it. Try to use a double-overhand grip more. I found that it helped.

 

[SDHW]

Ensure that you stretch out your hamstrings after every workout. It can help to take tension away from the lower back. Aside from that, I think you just have to work to strengthen the area. I often suffer similarly and find that throwing in a few sessions of Good Mornings usually helps.

I also stretch my back out over the back of a chair until I feel an adjustment. I'm not sure that I'd really recommend this, though, since you might do more harm than good. Your lower back discomfort could be a sign that you need to go and visit a chiropractor.

Regarding deadlifts, grip and straps. Use the straps if you need to but I'd suggest avoiding them for as many sets as feasible. Don't lose part of the workout due to weak grip but make an effort to improve it. Try to use a double-overhand grip more. I found that it helped.

Thanks for the tips. Im also going to try using a belt on some of my last sets of squats, and see if that will help. I also use the double over hand grip, and will force myself to go as long as i can without straps.

 

[Lifting N Tx]

In thinking about the other issues I forgot to reply to the grip issue. I have one myself, in that my left hand has a couple of fingers that were injured years ago, that cause problems for my grip.

I've been doing exactly as blut wump suggests. Also, I will take a time when I do heavy shrugs or power shrugs to also work my grip. I do a set of shrugs with straps, then let go the straps and do a static hold a few inches above the pins in my power cage for 15-20 seconds. If the bar starts to slip I can quickly set it on the pins and not be ruining a set. So basically I superset the shrugs with static holds, getting grip work done without adding a lot of extra time to my workout.

 

[blut wump]

I have mixed feelings on the belt. Some suggest that if your back is weak then it needs support. Some say that if your back is weak then your squats should wait for it to catch up rather than give it artificial support.

I see a lifting belt as something in a dfferent category to lifting straps. Losing your grip has a very different effect to having your back let go. The last thing you can afford is a back injury. If you really feel that it's a problem for you then give serious consideration to visiting a chiropractor or an osteopath.

Are you doing sufficient abs work? Sometimes, the back can be brought overly into play to compensate for weak abdominals.

 

[gettnlarge01]

Squatting below paralell lets the hips take the stress and not the knees. Its been 4wks since my last knee operation and I"m squatting 135lbs for 20reps just to help with rehab.Don"t laugh at my girly weight I have 3 more months of rehab to go.

 

[blut wump]

You're doing well. I sprained my knee a while back and I started again with just the bar. I'm adding 2.5Kg each session for a 5x5 and then adding 30Kg for a finishing set. So far I'm up to 50Kg (110 lbs) for my 5x5 and should be hitting 60Kg (132) by the weekend.

Better to take it slowly and steadily than take another month of no squatting.

 

[gettnlarge01]

You're doing well. I sprained my knee a while back and I started again with just the bar. I'm adding 2.5Kg each session for a 5x5 and then adding 30Kg for a finishing set. So far I'm up to 50Kg (110 lbs) for my 5x5 and should be hitting 60Kg (132) by the weekend.

Better to take it slowly and steadily than take another month of no squatting.

Slow and easy for me. This is my 2nd knee operation in the last 12months.I haven't been able to train legs hard for about 18months due to my left knee is basicly falling apart. I hope your recovery goes well.

 

[blut wump]

Thanks. You too.

 

[SDHW]

I have mixed feelings on the belt. Some suggest that if your back is weak then it needs support. Some say that if your back is weak then your squats should wait for it to catch up rather than give it artificial support.

I see a lifting belt as something in a dfferent category to lifting straps. Losing your grip has a very different effect to having your back let go. The last thing you can afford is a back injury. If you really feel that it's a problem for you then give serious consideration to visiting a chiropractor or an osteopath.

Are you doing sufficient abs work? Sometimes, the back can be brought overly into play to compensate for weak abdominals.

see this is how I think, This is why I stopped using knee wraps and belts. I didnt want it to cover up a week point, or make one. I think im gonna try the belf for the last two sets. and im going to do more ab work, maybe I will throw in those wheel roll outs, they will also work the erectors as well. and as the back gets better, and more used to the heavy weight, I will drop the belt.

 

[gettnlarge01]

I don"t use a belt at all but had to start using knee wraps due to a crappy knee. I"m a firm believer in good form and knowing what your body is doing and always felt a belt or wraps could lead to lose form.

 

[perp69]

That is weird about the knees and oly squats. I feel box squats in my knees more although not to the point of pain. You sound like a seasoned lifter but just have to inquire do you think it could be a form issue since you seem new to oly squats? My back does the same especially when I go heavier and when I am putting on weight for some reason. Its feels more like a pump? I have done the same sometimes with the laying on the bench thing LOL. I would advise against the straps if possible and use the double overhand and then alternate grips if you can. Maybe do some grip work a couple times a week to get it up to speed. I found that just simply by doing something like heavy farmers holds help mine the most. I do plate pinches and COC grippers also.

Perp

 

[SDHW]

That is weird about the knees and oly squats. I feel box squats in my knees more although not to the point of pain. You sound like a seasoned lifter but just have to inquire do you think it could be a form issue since you seem new to oly squats? My back does the same especially when I go heavier and when I am putting on weight for some reason. Its feels more like a pump? I have done the same sometimes with the laying on the bench thing LOL. I would advise against the straps if possible and use the double overhand and then alternate grips if you can. Maybe do some grip work a couple times a week to get it up to speed. I found that just simply by doing something like heavy farmers holds help mine the most. I do plate pinches and COC grippers also.

Perp

I think my knee issues come from the high volume of squatting with the 5x5, I think that’s the problem with my low back as well. My last program I was working out 6days a week, hitting everything twice, well I was supposed to be hitting legs twice, but that was the day I would skip if I got busy at work, it got so bad at one point, I think I didnt even squat for a month. so it was legs here and there, then all of a sudden I hit them 3 times a week, hard... they are just like WTF are you doing..lol. Growth and strength is coming quick...love it.

 

[SDHW]

On a side, note, I Love this program, Its got me excited about lifting again, Things were getting stale on my last one, I was skipping the gym, not motivated to work out. Now I get all jacked up to go lift, cant wait, haven’t missed a day... I love when people stop their workout to watch me put up a big squat or bench ..love movin the heavy weight again...that jacks me up...

 

[SDHW]

great workout today, I used a belt, no back pain whatsoever, the knees felt great to.

 

[SDHW]

im thinking about going back to the reg squats on my Wed, light day, and doing the box on both Monday and Friday. for anyone who didnt read this post, I started doing box squats b/c I hurt my low back, and had some knee issues. They are feeling better so I would like to incorporate the reg squat again.

any thoughts?

 

[Jakspro]

What type of shoes are you using? I've found a huge improvement switching shoes. I used nike shocks but they were worn form cardio on the sides and resulted in stability issues. I ended up using my knees to balance slightly and really put alot of stress and pain doing so. I switched to barefoot and my weight went up and knees didn't hurt at all. Oly shoes are well worth the price.... Any more thoughts on shoes or anything else?

 

[SDHW]

What type of shoes are you using? I've found a huge improvement switching shoes. I used nike shocks but they were worn form cardio on the sides and resulted in stability issues. I ended up using my knees to balance slightly and really put alot of stress and pain doing so. I switched to barefoot and my weight went up and knees didn't hurt at all. Oly shoes are well worth the price.... Any more thoughts on shoes or anything else?

Its funny you say that, cuz I was just looking at web sites for a new set of shoes. The shocks are good for running, but not working out, when you’re under load, it acts like a cushion, which is not what you want. its hard to find shoes that wont do this besides the oly shoes.