Sooooo, that didn't take long.
After singing the praises of Stronglifts 5x5 in my last post, today I've decided to put Stronglifts to bed (for now). I have nothing bad to say about the program. It's easy to follow. You feel like you're accomplishing something every training session (as opposed to wandering mindlessly between exercises). And it produced results i.e. strength gains.
You can theoretically do Stronglifts forever (although if it were actually possible to add 5 pounds to every exercise for every workout, we'd all be squatting 700 lb. and benching 5-hunksi), but the initial program is 3 workouts a week for 12 weeks. By my math, that's 36 workouts. Well, I got to 34, and unfortunately it's time to call it quits for me.
Why? Well, 1 of the very few downsides to Stronglifts is that the user is only privy to the basic program with the free version of the app. The app advertises different set and rep ranges to break through plateaus as well as different assistant exercises to go with the 5 mainstays, but that's only when you upgrade to the paid yearly subscription. It's not expensive by any means, and I'm sure you could find a bootleg Excel calculation online somewhere that gives you the paid program, but that was the 1st time I ever did a meh when contemplating the Stronglifts program.
The 2nd reason is that I accomplished what I set out to do. I had previously completed a program that helped me set new personal bests on the bench. I wanted to do the same thing with squatting. Stronglifts did that. My previous 1 rep max squat was 270 lb. On the 34th Stronglifts workout, I repped 285 lb. 5 times (for 1 set at least). So, mission accomplished. When I was looking at squat strength programs, I wasn't originally considering a program that focused on other areas as well. But when I found Stronglifts, I said, What the heck? Why not?
Finally, it just got to the point where I had to consider competing interests. My left groin/hip have been killing me the last 2 weeks or so. I'm not sure if squatting heavy is what caused the soreness, but I don't think it's helped me recover any faster either. I've kind of tried to baby it and scale back the frequency of my squatting, but the injury still seems to be lingering. With that being said, it's probably best to shut it down for a couple of weeks, and let everything heal for real. Squatting heavy is fun, but so is playing basketball without worrying that you're going to pull your groin every layup attempt or being able to chase the kids around the yard without an ice pack afterwards.
I do think I will pick the Stronglifts program back up at some point (or maybe start the program off from scratch), but I think it's time to try something else for a bit. Stronglifts definitely got me through an entire summer where some days I would rather be anywhere else but in my sweatbox of a garage gym. I would have liked to do 2 more workouts just to get to that nice clean 36 number, but what am I trying to prove at this point? I think I'm nearing (or already at) my squat plateau as is. I'm going to continue a modified 5x5 program for deadlifts and bench for a couple of more weeks just because I haven't really approached my limits there yet, but otherwise that will be a wrap. Good program though, and I would recommend it to anyone who's training routine has gotten a little stale and is trying to gain strength.
Monday, August 27, 2018
Thursday, August 16, 2018
If I Knew Then What I Know Now: Stronglifts 5x5
It's cliché to say, but, man...if only I could combine some of the wisdom I've acquired in my early to mid 30's back to when I was 21 or 22. Those kinds of thoughts are magnified when you're talking about gaining muscle and strength, when an average male peaks in terms of strength gains somewhere between 18 and 22. Maybe some of the pitfalls I've encountered through the years couldn't have been avoided. I'm extremely stubborn, I don't like to ask for help, and I like to figure things out on my own. Over time, I gained more knowledge in this area mostly "by osmosis" I guess: an article here, a tip from a (much stronger) friend there. But eventually, whatever slight progress and gains I was making would stop, and I would plateau.
Finally around this time last year, I gave in (in a way). I googled "how to increase your max bench." I sifted through some things that were mostly garbage, but I also came across several programs and routines that offered step-by-step instructions showing how to get from point A to point B. The reason I decided on 1 particular program (more on that program at some point down the road) was because it was so formulaic. It specified how many times a week you trained chest, how many weeks the program lasted, and calculated the weight of every set based on some predetermined parameters. And what do you know? After 6 weeks (that was the program length), my max bench press increased. So impressed was I that I repeated the whole program again based on my newly established 1 rep max, and, shocker...it worked again. What a novel concept: there might be people on this planet who actually know more about something than me...so, use them!
And so began my love for this formulaic kind of workout approach. These programs may not be for everyone, but I've found they are perfect for me. Because every workout is laid out ahead of time, it takes out the guess work of what exercises you're doing a particular day. I tend to be in and out of the gym much faster now then before because there is less thought involved and less wasted time as a result. You can also do these types of workouts completely on your own because that printout or that app on your phone is your personal trainer or workout buddy. Some people find they do better working out with someone. I enjoy the company every once in a while, but in general I like working out in a quiet empty gym. Maybe that makes me a psychopath, but that's what works for me. The formulaic workout program also appeases the nerdy, math-loving, science-experimenty part of me. Calculate x, follow steps a, b, c, and d, and get result y. And from my experience, the programs I've tried actually give you positive results.
This leads me to Stronglifts 5x5. After increasing my 1 rep max on the bench 15 pounds in like 6 months (after increasing it like 5 pounds in the previous 6 years), I found that my squatting had become pretty stagnant as well. At first I thought about just modifying the bench program that I had been doing for squats, but after a little digging I found Stronglifts. The general ideas behind Stronglifts 5x5 is almost numbingly simple. It focuses on the 5 big compound movements (squatting, bench pressing, bent-over rowing, deadlifting, and overhead pressing). You do 3 workouts a week alternating between squat, bench, and row and squat, overhead press, and deadlift, 5 sets of 5 reps for everything, and the weight for each exercise goes up 5 pounds each workout.
The weights for each exercise start painfully light at the onset of the program, but going up 5 pounds for each exercise makes things heavy in a hurry (especially for squats). I'm 11 weeks in, and my last workout included a 5x5 of what my 1 rep max was prior to beginning Stronglifts. The other great part about Stronglifts is that you record and can track your progress all in 1 handy-dandy app on your phone. If you fail an exercise at a certain weight a certain number of times, there is even programming in the app that drops the weight down automatically.
Finally around this time last year, I gave in (in a way). I googled "how to increase your max bench." I sifted through some things that were mostly garbage, but I also came across several programs and routines that offered step-by-step instructions showing how to get from point A to point B. The reason I decided on 1 particular program (more on that program at some point down the road) was because it was so formulaic. It specified how many times a week you trained chest, how many weeks the program lasted, and calculated the weight of every set based on some predetermined parameters. And what do you know? After 6 weeks (that was the program length), my max bench press increased. So impressed was I that I repeated the whole program again based on my newly established 1 rep max, and, shocker...it worked again. What a novel concept: there might be people on this planet who actually know more about something than me...so, use them!
And so began my love for this formulaic kind of workout approach. These programs may not be for everyone, but I've found they are perfect for me. Because every workout is laid out ahead of time, it takes out the guess work of what exercises you're doing a particular day. I tend to be in and out of the gym much faster now then before because there is less thought involved and less wasted time as a result. You can also do these types of workouts completely on your own because that printout or that app on your phone is your personal trainer or workout buddy. Some people find they do better working out with someone. I enjoy the company every once in a while, but in general I like working out in a quiet empty gym. Maybe that makes me a psychopath, but that's what works for me. The formulaic workout program also appeases the nerdy, math-loving, science-experimenty part of me. Calculate x, follow steps a, b, c, and d, and get result y. And from my experience, the programs I've tried actually give you positive results.
This leads me to Stronglifts 5x5. After increasing my 1 rep max on the bench 15 pounds in like 6 months (after increasing it like 5 pounds in the previous 6 years), I found that my squatting had become pretty stagnant as well. At first I thought about just modifying the bench program that I had been doing for squats, but after a little digging I found Stronglifts. The general ideas behind Stronglifts 5x5 is almost numbingly simple. It focuses on the 5 big compound movements (squatting, bench pressing, bent-over rowing, deadlifting, and overhead pressing). You do 3 workouts a week alternating between squat, bench, and row and squat, overhead press, and deadlift, 5 sets of 5 reps for everything, and the weight for each exercise goes up 5 pounds each workout.
The weights for each exercise start painfully light at the onset of the program, but going up 5 pounds for each exercise makes things heavy in a hurry (especially for squats). I'm 11 weeks in, and my last workout included a 5x5 of what my 1 rep max was prior to beginning Stronglifts. The other great part about Stronglifts is that you record and can track your progress all in 1 handy-dandy app on your phone. If you fail an exercise at a certain weight a certain number of times, there is even programming in the app that drops the weight down automatically.
At this point, I'm not sure how long I will continue it (until I stop seeing gains I guess??). I'm starting to struggle going up in weight on the overheard press. Based on past experience, I know I will be at my 5 rep max on the bench press in a couple of weeks too. The squatting is getting more difficult, but I'm in uncharted territory at this point. But even if I never improve my max on any of the other 4 exercises as a result of this program, I feel like I already accomplished my goal because I was just looking to improve my squat numbers anyway. If this sounds like some unpaid advertising for Stronglifts, well, it kind of is. It's worked for me thus far, and I'm happy with the results. If you're interested in building strength check out the link above or search for Stronglifts 5x5 in your app store.
Thursday, August 9, 2018
Back Again
Wow...it's been nearly 4 years since my last post. (I can't believe I have 265 of 'em on here. I'm not nearly interesting enough to have 265 posts.) A lot has changed. I have 3 (THREE!) kids running around at home now. A professional Washington sports franchise won a championship (hockey, but still...). And...well maybe not that much else has changed!
Why the return? In short, I have no friends anymore. No, no! I'm not saying that in a pathetic please-feel-bad-for-me way. And no, I don't actually have zero friends, but you get the idea. That's just sort of what happens. Married, 3 kids, don't get out much...it's not a complaint, it's just life.
Basically, even at the age of 33 I still need somewhere to release my semi-coherent ramblings on sports, fitness, and whatever other stupid thing pops into my head once in a while. I love my wife, but I am too humane to subject her to too much of my nonsense at any one time. My kids are still too young. If I had a dog, I would probably just scream things at it every once in a while. "You can't switch a big out on Steph Curry at the top of the key, Dusty!" (Dusty seems like a good imaginary dog name.)
So, I'm here. We'll see how long this lasts. My last post was 4 days before my middle kid, Jordan was born. Writing mostly nonsensical things that no one ever read (except for me) didn't seem all that important at the time. But I think writing those nonsensical things that no one ever read made me a little bit more sane.
Why the return? In short, I have no friends anymore. No, no! I'm not saying that in a pathetic please-feel-bad-for-me way. And no, I don't actually have zero friends, but you get the idea. That's just sort of what happens. Married, 3 kids, don't get out much...it's not a complaint, it's just life.
Basically, even at the age of 33 I still need somewhere to release my semi-coherent ramblings on sports, fitness, and whatever other stupid thing pops into my head once in a while. I love my wife, but I am too humane to subject her to too much of my nonsense at any one time. My kids are still too young. If I had a dog, I would probably just scream things at it every once in a while. "You can't switch a big out on Steph Curry at the top of the key, Dusty!" (Dusty seems like a good imaginary dog name.)
So, I'm here. We'll see how long this lasts. My last post was 4 days before my middle kid, Jordan was born. Writing mostly nonsensical things that no one ever read (except for me) didn't seem all that important at the time. But I think writing those nonsensical things that no one ever read made me a little bit more sane.
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