Starting Strong man 5x5 program

[Damien111]

I have an average level of fitness and strength (I think) and I thought it was time to see some real gains in strength and muscle and so I am starting this program and will be increasing the weight each week for 12 weeks. Only exception is that my gym doesn't have a squat rack and so I have to do lighter squats by lifting the bar up over my head. Starting weight is 74.5kg (162lbs approx) see photo (if it works), starting 1RM bench press is a pathetic 80kg, only recently started doing deadlifts and my best so far is a pathetic 120kg and I havnt got the equipment for heavy squats. All supplements purchased and my diet is going good. Wish me luck and any tips/hints welcome. Thanks.

 

[Doss]

Good luck, buddy. I got done with a 5x5 routine a few weeks ago and it did some good things for me.

What kind of supps are you taking? I wouldn't recommend anything other than some protein and possibly creatine if you feel like you need it. I'm sure you've heard/read this, but your money would be better spent on more, quality food. Size comes in the kitchen!

I think you're going to have trouble progressing too much with 5x5 without a squat rack. It's hard to train with the requisite intensity if you have to clean the bar up and get it behind your head. Plus, I feel like heavy squats and deads complement are synergistic and both need to be trained at high intensity for your numbers to climb.

My two cents.

 

[Damien111]

Supplements are whey protein, creatine monohydrate, omega 3 and multivitamins. And fridge is well stocked with chicken, eggs and cottage cheese. I might have to invest in a squat rack then, or even squat stands?

 

[JoeySon]

Find a new gym, I've been doing 5x5 for nearly four months and I use the power rack for squats and OHP. It will be very difficult to progress with squats without a rack because I guarantee you will not be able to clean your max squat and it will only hold you back.

Btw, what is that chunk taken out of your chest? Lol **** looks like it was painful

 

[Damien111]

Yes it looks like I will have to in order to get the full benefit out of the program. I have a long way to go .. Hahaha I had an operation when I was 5

 

[pampers938]

I am currently on week 8 of a personalized 5x5 program and this far I have seen some awesome things with my body thus far. Bench is up 225lbs for the first time for 5 reps. Squat is up to 305lbs for 5 reps. Strength and thickness is all around better results then any other program!! Good luck buddy!! EAT!!!! EAT!!!!! EAT!!!!!!

 

[murk01]

Good luck, 5x5 is great for breaking pleatus

 

[Damien111]

Thanks guys, it's great to talk to a bunch of like minded people. Currently in week 2 of the 5x5 program. But still no squat rack for heavy squats

 

[Doss]

Thanks guys, it's great to talk to a bunch of like minded people. Currently in week 2 of the 5x5 program. But still no squat rack for heavy squats

What are you doing to supplement your lack of heavy squats? If you have access to a hex bar, I think a hex bar deadlift is about the closest movement I can think of to a squat.

 

[pampers938]

Have you tried throwing in split squats? I know you can't go too heavy since its an ISo but that was addition I have been seeing great results from