r/Stronglifts5x5

Hi there, I have a question regarding my lower day programming. I have two versions but basically it follows the below structure (only working sets entered):

1. Squat pattern/leg press - 3 sets

2. Hip hinge/hip thrust - 3 sets

3. Unilateral (bulgarian, reverse lunges, split squats etc) - 2 sets

4. Leg extensions - 2-3 sets

5. Leg curls/45° hyperextensions (glute focus) - 2 sets

6. Abductor - 2-3 sets

7. Calves - 3 sets

Does it look ok? Too much? Not enough? Honestly it felt great and I made some solid progres but I've been also starting experiencing some knee pains, some hip pains etc. I tend to do it 1.5/week on average (as I'm doing 3-day U/L split).

Natural lifter, advanced

How do you guys track your strength progress over time and decide which exercises to do on a given day? Do you use Fitbod?

Wondering what y'all suggest..

Gone through 5x5 on and off since '22.

Started back in December again. 165lbs, couple vacations which lead to a few small deloads but I'm dreading coming to lift, needing long breaks, and generally feeling 'over it'. Do I do a large deload? Madcow? Totally switch?

Current weights

Squats 255lbs

Overhead 155lbs

Deadlift 335lbs

Beech (been doing incline bench) 165lbs

Row 140lbs

Assistance work

Curl 105

Pull-ups

Hanging leg raises 55lbd

So I have been following a typical bodybuilding BRO split:

Mon: Chest+ calves

Tue: Quads+hams

Wed: off

Thu: Back

Fri: Shoulders+ Abs

Sat: Arms

Sun: Off

I Do around 20 sets for large muscle and 10-12 sets for small ones

I have made decent progress in the 2 years I have trained but I want to become a mass monster which I am not, yet.

If I switch over to a 5x5 program (like the one Arnold followed when he first started training) will I grow more or regress- hypertrophy wise? I really don't care about strength.

Would really appreciate your thoughts.

Beginner here. The routine suggested by Stronglifts includes squats each work out, and then alternating between bench press/overhead press, and deadlift/barbell row. Two questions:

1. Is there any reason I should *not* do crunches on alternate workout days? Or for that matter, is there any reason I should *not* do crunches every day of the week? Last time I began a program like this I started at 3 sets of 15 and pretty quickly progressed to more reps.

2. I do not have access to free weights and if I did I don’t have a spotter. I use a smith machine. It seems fine except for the standing overhead press. I’m tall enough that I can’t het full extension, the bar smacks against the top of the machine. So, I’ve been sitting on the bench and doing it that way. I realize that’s sub-optimal but should I worry about it much?

Thanks!

I think I kinda tweaked my lower back on the final rep of my 5x5. I think I lost my form and did not hold my stomach muscles tight.

It pained quite a bit for 2 days and now on the 4th day, the pain is 90% gone.

How should I start back up? How much time should I take a break from squat and how much should I reload?

Also, should I get a weight lifting belt? I am 5’8” and about 174lbs. Actively trying to lose weight while building up muscle.

Ok so complete middle age beginner here. Been working out for last 2.5-3months straight with just a set of 25 DBs and janky bench/barbell. Finally decided that I’m goin to continue to get in shape and ordered a set of adjustable dumbbells. Reddit been feeding me workout subs and I saw someone comment about quarantine. Took a look and was like ok well here’s a seemingly solid structured routine and I’ll give it a go. Was doing some of the exercises already with 25s and it was too light. Other things I wanted to do I couldn’t cause too heavy(yeah I’m very weak). Now I’ve regressed because I’m soo gassed after doing 5 x 12 that when I get to curls and overhead press I’m barely doing 15/20lbs. In week 3 rn and really trying to not just quit and go back to winging it on my own of 3 sets of 10 with progressively heavy weights I can manage, but idk. Anyone have similar experience or any guidance. TIA for feedback/support

Are fractional plates useful if u reach plateau in bench and overhead press. I have heard someone say its pointless as you can just increase the reps, there is a lot of mixed opinion. Any advice would be greatly appreciated.