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  1. #11
    Experienced Member Sean Steele's Avatar
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    Isn't one of the major tenants of SL5x5 that getting sore and getting pumped have little to do with getting stronger? I may be wording it wrong but I got the impression several times while reading the e-book from the strong lifts site. I am not trying to convince you to drink the cool-aid, just saying that you may have talked yourself out of using SL5x5.

    I am actually experiencing the opposite to irkie500. When I was doing my split routine, I leg pressed 350x3x10 and didn't get sore. The day after I started SL5x5, squatting 80 lbs, my legs were sore. I am going alot deeper on the squats than the leg press machine allowed me to get. Different muscles I suppose. The leg press also had me laying on my back, only lifting the weight. Squats has me lifting most of my 270 lb body as well as the weight. So there is a little more weight there too.
    Last edited by Sean Steele; 01-10-2012 at 03:19 PM.

  2. #12
    Experienced Member Sean Steele's Avatar
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    Snipped straight from the SL5x5 Info page linked in Alex's signature.
    Now, with StrongLifts 5x5 your goal is NEVER to get sore or "pumped" because the only thing that matters for building muscle is gaining strength. That's why you will always try to lift 5 pounds more (that's 2.5kg) than last workout on each exercise. You see, I cannot BS you here, you'll quickly know if StrongLifts 5x5 works or not by just looking at your progress. If you're lifting more and more weight as the workouts go by - which I guarantee you will happen - then you are gaining strength and muscle. It's that simple.

  3. #13
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Sean Steele View Post
    When I was doing my split routine, I leg pressed 350x3x10 and didn't get sore. The day after I started SL5x5, squatting 80 lbs, my legs were sore. I am going alot deeper on the squats than the leg press machine allowed me to get. Different muscles I suppose. The leg press also had me laying on my back, only lifting the weight. Squats has me lifting most of my 270 lb body as well as the weight. So there is a little more weight there too.
    Leg presses are much different than squats as you found out. They look like they work the same muscles (do to an extent), but there's a lot more stabilization required on squats. There's video of Ron Coleman doing 2300lb leg presses. His squat record is only(!) 800lb.
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  4. #14
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    I did like the simplicity of the stronglifts program for sure, it was a welcome change from all the tedious split routines. I still use every one of those compund lifts in my new routine, I just break them up and add in some extra exercises. For squat, bench, deadlifts and rows I still use the 5x5's but everything else is 3x6-8 reps. Idk just seems to work better for me, perhaps it is a mental thing im not sure haha. Once I get bored of splits ill change it up and go back to the 5x5's.

  5. #15
    Experienced Member Sean Steele's Avatar
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    OK here is my official log for today. I followed Alex's suggestion and added a few reps to my last set for each exercise.

    Warm up - 5 minutes on the rowing machine @ 30 strokes per minute.

    Squat - 95x4x5, 95x1x10
    OHP - 65x4x5, 65x1x20 I could have done a few more but I wanted to save a little for later
    DL - 115x1x10 I finished the last rep as a clean and press. I almost didn't make the press but I squeezed it out.
    I tried a few decline push ups at the end but only managed two, my arms were spent.
    I did 20 min on the tread mill at 3 MPH. I needed to get home so I called it quits. Went home and took down all the Christmas lights since it was 55 degrees out. Taking down 1000 lights on a 30 foot tree was fun with my arms being warn out.

  6. #16
    Experienced Member Sean Steele's Avatar
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    Today I started with 5 minutes on the rowing machine as usual. Then I did 12 decline push-ups for a group thing I joined. Then I did 5 jump squats before going on to my lifts.

    I am not doing warmups on the actual lift exercises yet, should I be?

    Squat - 100x4x5, 100x1x10
    Bench Press - 70x4x5, 70x1x10. I did some 15lb one armed back scratchers, triceps, in between 3x10 each arm.
    Bent Over Row - 75x4x5, 75x1x15
    I ended with 10 bench dips to hit the tris again.
    For a little cardio I did 5 min on the treadmill at 3 MPH and 15 min at 3.5

    That was it for the day, had to get home and clear the snow from the driveway. My driveway is about 4000sq feet and I had drifts up to 8 inches deep. The 26" snow blower got a workout.
    Last edited by Sean Steele; 01-13-2012 at 02:05 AM.

  7. #17
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Sean Steele View Post
    I am not doing warmups on the actual lift exercises yet, should I be?
    I would suggest at least one set of 10-12 at 50% of your working weight at least. It helps you get the motion down and warms up the muscles that will be used.
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  8. #18
    Experienced Member Sean Steele's Avatar
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    Thanks Justin. I will start that on Saturday. For most of my lifts that will be the empty bar but getting the motion ready would probably be a good thing.

  9. #19
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Sean Steele View Post
    Thanks Justin. I will start that on Saturday. For most of my lifts that will be the empty bar but getting the motion ready would probably be a good thing.
    Empty bar is fine. It's still 45lbs.
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  10. #20
    Experienced Member Sean Steele's Avatar
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    Today was a good workout. Started with the rowing machine as usual. Then went into the lifts.
    Squats
    Warmup 1x5 with the empty bar then 5 jump squats to tell my legs that I want to explode out of the hole.
    Working sets 105x5x5.

    OHP
    Forgot the warmups.
    Working sets 70x5x5

    DL
    Forgot the warmups on this as well.
    Working sets 125x5x5

    No extras on the lifts today. I did other extra exercises between sets kinda like super sets but still rested about 30 seconds. Between sets on the squats I did 14 decline push ups for my group thing. 3x4 really exploding off the floor then 2 more to finish the 14. Between the OHP sets I did Bench dips. Legs fully extended butt all the way to the floor, 5x5. Obviously nothing between sets of DL since there is only one set. I could have done more than the 5 but didn't. I ended the workout with 10 minutes on the stair master then 20 on the treadmill at 3.7 mph.

    My HRM said that I burned 1301 calories in 60 minutes. Not bad.

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