StrongLifts 5x5
StrongLifts 5x5, as explained on their website, requires you workout just 3 times per week. You will go to the gym and do the 3 full body exercises for 5 sets of 5 reps. The first 4 weeks, you will lift lighter weights so you can focus on mastering and perfecting technique, and prepare your body for heavy weights. You’ll always alternate between the same 2 workouts, Workout A and Workout B. Here is a pretty visual picture!
Workout B is squats 5x5, overhead press 5x5, and deadlift 1 set of 5. The goal is to always try to lift 5 pounds more than last workout on each exercise in order to gain strength and muscle. If you fail, try again.
TIP: They have a very helpful and well designed app that you can download to your phone to use while at the gym! Beginning lifting really cannot get much easier, huh?
5/3/1
5/3/1 is a 3 day program, with one day dedicated to one movement. The 3 movements are the squat, bench, and deadlift. I will show you an example program using Monday, Wednesday, Friday as the days and BS for Back squat, DL for deadlift, and BP for bench. Of course, modify the days to your own schedule.
Week 1 you do each movement for 5 reps, Week 2 everything for 3 reps, and Week 3 you are trying to PR (or make a new personal record) so you will do 5 reps set 1, 3 reps set 2, and lastly 1 + reps set 3. Aftering the high volume you have been doing the first 2 weeks, the goal is to be able to hit 95% of your max for 1 rep or more this final week.
You will need to find your 1RM (one rep max) before starting this program (something that most absolute beginners do not know which you should have a better idea of now). You may think "I know I can back squat about 165 lbs", so pick a day and see if you can hit it, working up to it slowly. For example: first warm up with the bar, then do 95 lbs x5, 115lbs x3, 135 lbs x3, 145lbs x2, 155lbs x1, then 165 x1). Repeat this process of determining your max weight for the DL and BP. If your 1RM is 165 lbs for squat, you will you 90% (or ~150 lbs) as your base number for your training calculations. This ensures you will hit the reps and gain strength!
TIP: Google 5/3/1 calculator and download one to use in excel. Takes the math out of it :)
When it says 5+, 3+, or 1+, that means you try to do the max amount of reps you can with that weight, with the goal of setting a new rep record each workout.
Week 1: Mon: BP Wed: DL Fri: BS
Set 1: 65% of max x 5 reps
Set 2: 75% x 5
Set 3: 85% x 5+
Week 2: Mon: BP Wed: DL Fri: BS
Set 1: 70% of max x 3 reps
Set 2: 80% x 3
Set 3: 90% x 3+
Week 3: Mon: BP Wed: DL Fri: BS
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
Week 4 is a deload week, or a week you lower the weight in order to recover.
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
I won't lie, I did not always do the deload week, but in retrospect I think it is a good idea. I would recommend for those of you with zero prior experience to definitely do this week before you begin the 3 week cycle again.
Next cycle you will add 5 lbs to your 1RM and begin again, now with higher weights in order to get stronger!
It is also important to SET GOALS, both short-term and long-term. I did 5/3/1 for 9 cycles. My first long-term goal was to squat 185. I began squatting just with 100 lbs for 5 reps my first week with a max of 120 lbs, and by the end of cycle 3 I was hitting 165 lbs for 1. The day I hit 185 I could not even explain how accomplished I felt. I wanted to keep pushing myself, wondering how much more weight I could lift if I stayed dedicated. My starting DL was just 90 lbs and I made my long-term goal 235 lbs, and my bench was 100 lbs with a goal for 115 lbs.
So after 9 cycles and a couple months into CrossFit, basically before I started competitive weightlifting, I hit a 200 lb back squat, 255 lb DL, and 120 lb bench. I owe all of these gains to staying dedicated to an easy to follow program and showing up every day to put in the hard work. I did not start off a freak athlete squatting 250 lbs without ever touching a bar. I just had the desire to be healthier and stronger. Now I can lift even more. My deadlift is at 301 lbs and back squat at 253 lbs. This can be you!
The Lifts
I use a high-bar back squat shown in this picture and always have. To me, this is much more functional for daily life (and of course for my sport of weightlifting) than a low bar squat. In the squat rack, position the bar on top of your traps, high up on your back just under your neck. Keep your back muscles tight, squeeze the bar with your hands as hard as you can, and keep your elbows down and in. Next you will take a deep breath in, and staying tight you will squat down to parallel or below, depending on your flexibility. NO 2 INCH SQUATS ALLOWED!
Keep your chest up and continue to stay tight as you come back up, making sure to push your knees out by "spreading the floor" with your feet. Also think about pushing through your heels, making sure to keep your weight back and not on your toes.
The Deadlift is the most important exercise next to the squat because it works so many muscles with the heaviest weights possible. Deadlifts will also teach you to pick up an object with a straight back to prevent injuries like hernias which usually result from repeatedly lifting with a round lower back.
Begin with the bar cutting across the center of your laces. Your stance should be shoulder length or slightly narrower to give your arms room. Bend down and grab the bar so you arms are vertical. Your shins should be touching the bar. Look straight head, lift your chest, make sure your hips are above the knees so the shoulder blades are over the bar. Keep your back STRAIGHT. When you begin the pull, keep the bar as close to your body as possible by rolling it over your knees and thighs until your hips and back are locked.
TIP: For deadlifts, do not do these in running shoes or with a compressible sole, because that causes power loss. I use converse Chuck Taylors or no shoes and lift bare foot.
It has been a while since I did bench press, since this is not a movement that will help me get better in olympic weightlifting. Check out this article by EliteFTS on how to properly bench! Ladies, do not be scared to use the bench press or work your upper body. The bro's at the gym might look at you, but who cares? In 5 minutes they will be thinking about making a weight gainer shake while flexing & grunting in the mirror.
Assistance Work
- Front Squats
- Romanian deadlifts (RDLs)
- Close grip bench press (to target triceps)
- Dumbbell press
- Back raises/hyperextensions
- Bent over rows
- Good Mornings
- Shoulder Press/Push Press
- Pull ups
- Lat pull down machine
- Horizontal Row machine
- Bicep curls with dumbbells
- Abs