Best products from r/Stronglifts5x5

I assume you're in the USA for all of this. First, I recommend looking around your area for a farm/stable/tractor supplier. You can get a couple horse stall mats for cheap. These will be 5'X7' thick (3/4") rubber mats (warning, they're heavy. get help). This will make a great flooring for you gym and they're relatively inexpensive. Next, I highly recommend you determine now what you want out of a rack. Are you someone who is pulling a lot of weight? Will you be? Be honest. The reason I bring this up is something like the Titan T-2 is know for tipping when failing at larger weights. It's rated to 700 lbs but failing a 350 squat can nock the whole thing down. If you never plan to be pulling higher weights then something like that works great. Trust me, it's cheaper to save up for the system you need than replacing. Once you've determined your needs I highly recommend going over to the forums at bodybuilding(dot)com and searching for power racks and reading through the latest stuff. Many of the sellers of this equipment are there and throw up deals. Before you purchase your equipment, check your city or the nearest city's craigslist for the equipment. Often there is a crossfit gym going out of business or some person unloading their stuff and you can get things on the super cheap. When you decide where to put your money, don't skip on safety. Make sure the rack will support what you're doing and you get a decent bench. Those two items are expensive. Next, make sure your bar will support the weights you pull and much more. Also make sure the bar spins well. Last thing you want is sudden torque while lifting. Usually a bar and weights are the easiest to get on the cheap from craigslist. Just make sure you check the spinning and weight rating.

Now that I've given you some generic guidelines, here are some specific examples:

500 lbs rating for $237. This is 14 gauge steel.

This powerline for $342.61 is one of the best entry level racks. It is 12 gauge steel which makes it more durable to drops than the previous one or the Titan T2. It's rated to 600 lbs and has an overall good review and many years in service.

After the cheap ones recommended, you're going to head into the 11 gauge steel racks and better. The price of these start at ~$600 and go up. The list of brands to look at Body solid, Body Craft and Powertec. They all make very solid systems.

For home, avoid systems that need or should be bolted down. Also, avoid a system that is not at least 12 gauge steel. You really do not want soft steel. A final note, make sure the bench is rated for weights you're at and going too. Don't forget to add your body weight to this. Unlike the power rack, you are on the bench.

> I don't see a lot of mention of women doing the program here - I assume you should follow the program the same as what's written, but are there any modifications/considerations that should be made for lady lifters?

The program is the same for men or women. The only thing with female beginners is that sometimes the weight of the bar is a little too heavy to start with. My wife couldn't press or bench 5 sets of 5 with just the 45lbs bar when she started, but our gym has these light bars that come in 5lbs increments from 15lbs to 35lbs, so she used those until she got strong enough for the oly bar.

> Can you recommend good video/tutorials for how to do each of the exercises? I know how to do a squat, and I assume that this program is just a squat with a barbell on your back(?) but what the heck is a barbell row? How do I deadlift properly?

Stronglifts.com has a bunch of articles and videos on form:

Squat

DL

Pendlay rows

Press

Bench press

Here's some good links from the /r/weightroom wiki. Look through /r/fitness and consider posting a form check video, too. I really recommend you get yourself a copy of Starting Strength, it's the go-to reference on proper form for beginners.

> Can someone help me outline my workout and cooldown reps a little more clearly?

The first week or so you can skip the warmups, since the weight will be light enough. Once you get to 60-65lbs:

• Always start with two warm up sets of 5 reps with just the bar.
  
• Add 20-50lbs on each warmup set until you hit your work weight.
  
• Drop the reps as you do more warmup sets.
  
  So let's say you're squatting 95lbs, your routine would look something like this:
  
  2 x 5 x 45lbs (just the bar)
  
  1 x 3 x 65lbs
  
  5 x 5 x 95lbs
  
  If you were squatting 200lbs, you could do something like:
  
  2 x 5 x 45lbs (just the bar)
  1 x 5 x 95lbs
  1 x 3 x 135lbs
  1 x 2 x 185lbs
  5 x 5 x 200lbs
  
  As the weight goes up, I've found it convenient to just alternate between adding a 25lbs plate and a 45lbs plate on each side until I hit my work weight (so my warmups are always 45lbs, 95lbs, 135lbs, 185lbs, 225lbs, 275lbs and so on until I hit my work weight.)
  
  The key is to not overthink it: just do two sets with the bar, then add anywhere between 20-50lbs to the bar progressively until you hit your work weight and drop the reps as you go so that you don't tire yourself out and can't finish your work sets.
  
  > Would I benefit from doing a session with a personal trainer to help me with form?
  
  Depends on the trainer... If you can find one that knows about olympic lifting or powerlifting, sure. Otherwise it'll probably be a waste of time/money. You can always take some video and post a form check request on r/fitness.
  
  > I read that the smith machine is a no-no, but can someone confirm that the barbell on the front is part of a power rack and that it should be fine to use for this program?
  
  Stay away from the Smith machine.
  
  The barbell should be fine, but I don't see safety bars on that rack... You need safety bars to squat, period. If you don't have a spotter, you also need safety bars to bench. Safety bars hold the weight when you fail a lift so it doesn't crush you and kill you.
  
  Hope that helps!

I found the regular simple protein powders to be fine.

If you use a regular protein powder then make sure you're also taking 1 'heaping' teaspoon of creatine per day too.

I like the Optimum Nutrition Extreme Chocolate (https://www.amazon.com/Optimum-Nutrition-Standard-Extreme-Chocolate/dp/B000QSTBNS) but go with whichever you like the taste of best.

Make sure to get a shaker cup (like this: https://www.amazon.com/TOP-QUALITY-Shaker-Blender-14/dp/B01DTHWY5O ), it helps make sure it is good and mixed up.

I like the hook grip, it helps me with my regular hands ..... I hope that doesn’t come off as rude. I don’t know if you’ll be able to do it with your hand disability but you certainly can with your other hand.

The straps would be a great tool to utilize. you might even try these hooks at least on the hand with the disability. I’ve not tried them personally so I can’t give a comprehensive review but they did come to mind.

Start with form. Mark has some great youtube videos and his book Starting Strength changed how I lifted. You are young so learn the right way. If you have the chance go to a seminar on Olympic lifting to get hands on. But 5x5 app is worth the buy you can so add exercises for arms, back, chest etc. Good luck!

Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_i_dUh5CbQA0DHSF

I got this scale, when I started logging my meals: http://www.amazon.com/American-Weigh-AWS-1KG-BLK-Signature-Digital/dp/B002SC3LLS
It's small (passport size) and can be easily carried around (to the office etc.).
1000g of max. weight should be enough for most ingredients. Make sure to just place a light plastic bowl on it and tare it beforehand, as the scale is small.

The slow carb diet is a great starting point for eating veggies. If you have got a slow cooker (crockpot) you can't go wrong. There are tons of chili- or curry-like recipes that have a reduced amount of carbs and consist of only meat and veggies of all kinds. Those dishes taste amazing, don't actually require a carb-rich side dish (rice etc.) and you can sneak in a ton of veggies.

Once a week I prepare something I call "veggie and protein cake". I take a round glass casserole and fill it with 1lbs leafy spinach, bunch of spring onion, paprika, chili, cauliflower or broccoli add some bacon cubes and feta cheese, while layering the ingredients. I cover it with some grated cheese and stir 6-8 eggs, which I then pour all over the veggies to fill the whole casserole. Put it in the oven for 30min. at 320°F and you made your self a delicious veggie cake that will last you at least a week.

Regarding your cardio training intensity: I see nothing wrong with the cardio. Keep it up as long as your body allows it. I did that myself with running and hid a roadblock as soon as I reached 1x-bodyweight levels on my squat. My legs were just too sore to run 3x/week. Now I'm running once or twice a week and am back to some indoorcycling after my workout.

I'd recommend you to stick to the 3x/w 5x5 SL protocol. Your body needs to get used to the rhythm of a weight lifting break on the weekends. I had serious issues on my friday workouts, when my squats reached 260lbs and more. The two day recovery is often times more than needed and can make a huge difference for the next week.

I know it's addictive and it can be tempting to do more, but you'd be better off to throw in a stretching routine or some extensive mobility work or light cardio on Sundays.

Cheers

I think the misconception here is that since "as much as possible as quickly as possible" is what most people posting online are looking for, it can seem like that's mainly what those programs are all for.

But to seriously bulk up or go from "" to "powerlifter" is a years-long endeavor.
SL 5x5 is a great program. Personally I love Wendler 5/3/1 . I have nothing bad to say about ICF but IMHO it's basically SL 5x5 plus more accessories to get those beach muscles.

Based on your description of your buddy, I'm assuming he's pretty novice. Sounds like he needs a program that's simple, that you just follow as prescribed. And something that hits some large compound movements. Those kinds of exercises will help with strength + posture. Lethargy too, although diet + weight loss (not sure, no stats) will also help.

Also, on the pain: is cardio = running? Or even lower impact cardio like elliptical/biking? Just trying to get an idea. All 3 of the programs I listed feature squatting heavy, which can help strengthen the legs, could also hurt knees (especially with bad form). I highly encourage it, it's helped me with my legs, but you do want to be cautious about form.

You can do it!, I was nearly 360 back in 2013, luckily not diabetic but hypertense. I'm currently around 280 at 6'4" and have more weight to lose, I've tried many things, except keto so I can't comment on that, but I've tried the so called Slow Carb Diet https://www.reddit.com/r/4hourbodyslowcarb/ which may be easier to follow than Keto depending on the individual I guess.

I'm a beginner lifter, and the only thing I can tell you to try for your knees is 5 o 7 mm neoprene knee sleeves, I got myself these, as they are cheaper than any other, and my crunchy knees are very happy squatting more than ever.

Good luck, I may not offer much expertise, but if you need anyone to talk to I'm here, we 38-year-olds have to stick together...

Honestly, I'm probably no the right person to ask. This is my first power rack.

My opinion as a first time buyer? No regrets. I see all the other power racks out there from the $1000 ones with the cable setups to the $150 wood DIY setups. This rack is perfect for starting out with 5x5. I am not doing any auxillary exercises (as recommended for beginners in the 5x5 routine) so I don't need any of that stuff. The first set of aux moves I plan to add are leg raises and chin-ups which can both be easily done with this rack without purchasing anything else.

The only thing I suggest is you buy some better j-hooks. I just recently bought these and I love them. I also plan to add some of these plate holders at some point too. Any attachment that fits a 2"x2" power rack with 1" holes with fit these. I've also see some previous sales on the rack itself where they go for sub$200. You just can't beat it if you are't going to out-weight it.

Sounds like a Valgus Knee Fault. Its usually caused by an issue with your stance.

Try lowering your stance from 45 degrees to 12-15 degrees. Anything past this range will make you more vulnerable to a Valgus fault.

Also try to focus on the first 6 inches of your squat, especially try to focus on driving your knees out as you lower.

Finally, rather than focusing on getting your butt out as you drop, focus on getting your hamstrings out. It will lower the tendency to over extend, which can also lead to a Valgus fault.

Another issue could be how you are coming up. Remember focus on Hips coming UP not forward, and try to match that with your chest coming up.

And of course, focus on knees out the entire time, this will help compensate for the weakness in stability once you get past the first 6 inches of your squat.

Just try to hit several air squats and keep practicing this so you get your movement right.

Edit - The reason you may be going as far as 45 degrees could be a lack of range of motion in your ankle. Check out this video of Kelly Starett explaining the pistol test. The lack of range of motion on your ankle could be further emphasising all of the above stuff I've mentioned which makes your Valgus fault more acute. You could consider trying to use your rest days to work on range of motion in your ankle.

I'd highly recommend Kelly's book, which has been a valuable resource at finding my own form problems and working on improving them.

Edit 2 - I haven't tried this yet but I've seen it recommended that if you still can't get your knees out correctly you can also use the Slingshot Hip Circle. Its a mobility assistant that will help keep your hips and glutes activated and your knees out. Looks like something that is great to use during your warmups. Here's a video of Kelly talking about how he uses it on his athletes to help give them a full range of motion.

I ended up ordering these because they're literally the only model I could find in a size 16. They have a shorter heel than the other two, but there's still a bit of incline and they should offer good stability. Based on your research, is there anything about them that you'd be wary of?

I'll look into sleeves, as well. I've been avoiding them because I don't want to over-assist the joint and cost myself any strength development or create any imbalances, but if this continues, I'm not sure I'll have much of a choice. Thank you!

I have the Body-Solid Multi Press rack and it is extremely sturdy and well-made. Definitely recommend. It also has built-in plate storage, and strong 17" safety rods that could catch the bar if you drop it, so it's a great all-in-one solution.

The only downside is that you don't have as much protection from accidents as a full power rack, where you're essentially lifting inside a cage and it's virtually impossible to drop the weights on yourself. Body-Solid also makes one of those, and it also looks very sturdy. It's larger and more expensive, and doesn't have plate storage, but if you have the space and money it looks like a great choice.

they are these shoes exactly: https://www.amazon.com/Reebok-Crossfit-Lifter-Training-Excellent/dp/B00RW20UJU/ref=sr_1_38?keywords=reebok%2Blifting%2Bcrossfit%2Bshoes%2Bmen&qid=1557623653&s=gateway&sr=8-38&th=1

​

It is the only pair of lifting shoes I ever had but I like them. Very stable and comfortable.

Try giving this video a watch and attempting to replicate that setup. This guy is a starting strength coach.

Reason I think this may help you is that your setup may be causing you to have form issues. Other advice would be to read Starting Strength (which stronglifts is derived from). This book has great chapters explaining form (the deadlift chapter is like 50 pages itself even though this is one of the least complicated lifts [which does not mean it is not complicated at all]).

I'm talking about something like these.

I can't comment on whether these are the best (or best value) out of the various options available, so do your research if this is the way you decide to go.

I was where you're at and what I found helped A LOT was getting liquid chalk, something like this: https://www.amazon.ca/Liquidgrip-1-5oz-portions-1-5-ounce/dp/B009M3OEV2/ref=sr_1_1?s=hpc&ie=UTF8&qid=1509992383&sr=1-1&keywords=liquid+chalk

what I started doing was using double over-hand grip for all my warm up sets and then putting a little liquid chalk on my hands and using a mixed grip for my actual heavy sets. suddenly I could focus on form and lifting the weight instead of just trying to keep the bar from slipping out of my hands. my gym doesn't let you bring in chalk as far as I know so the liquid chalk is a less messy alternative. I didn't get the exact stuff in the link I put there but anything like that should be fine. plus, it's cheaper than straps and all that. hope this helps!

You need to loosen up your muscles after working out. If you don't they will become tight and can cause discomfort, immobility, and injury. You after care is just as important as the workout itself.

Look up different stretches for your legs, back, hips, and glutes. Youtube should help.

Rolling is another method to loosen your muscles and get really hard to reach knots. Look for products like these:

https://www.amazon.com/LuxFit-Extra-Roller-6-Inch-36-Inch/dp/B00KAEJ3V8/ref=sr_1_2?ie=UTF8&qid=1496785701&sr=8-2&keywords=hard+foam+roller

https://www.amazon.com/The-Stick-Original-Massage/dp/B000YDO1NA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1496785877&sr=1-3&keywords=the+stick

https://www.amazon.com/G3Elite-Tissue-Massage-Muscle-Roller/dp/B01M19LUWJ/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1496796193&sr=1-4&keywords=textured+massage+stick

A tennis ball and/ or a lacrosse ball are also good things you can use to roll your glutes and feet.

Getting a semi-regular deep tissue massage is also a good idea.

starting strength cover

Think about the bar path from the cover of this book as you’re squatting, it’s a great mental cue. And squatting with a straight bar path over mid foot will address most of your squat bio mechanics automatically. If you squat with this bar path, then most likely knee, hip and back angles will all be correct.

You haven't mentioned what country which means you're probably American.

If the $550-$600 is meant to include weights, bar & bench then you're going to have to go second hand to get a decent set.

If not then this one for ~$350 is great value. 1000lb capacity so you'll be able to work with it long after you're past Stronglifts. There isn't a big advantage to getting a more expensive one than this.

You could use wrist wraps or hooks which would be easier getting on and off the bar
Heavy Duty PRO Metal Lifting Steel Hooks Double Stitching Non-Slip Resistant Coating Neoprene Padded Best Power Weightlifting Training Set of 2 600LB Pull Rating https://www.amazon.com/dp/B0145V6ISM/ref=cm_sw_r_cp_api_i_G1kzDbKXXSR1D

If you can spare $20, http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ is essential reading. There's also a companion DVD at http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/B001U9FDP2/ but YouTube videos work nearly as well.

Power Rack, oly bar, weights, bench. All you need right there.

Basically the same power rack my gym has.

Decent bench

Quality bar and enough weight to keep you busy for a couple months.

You can probably find some of this on CL for dirt cheap though. Especially the bar and weights since they are a PIA to move.