5x5 Questions.....

**ignatzami** · Posted On: 9/10/2008 11:22am

I'm a week and a half into the Stronglifts 5x5 program. I have two questions.

One, what is a good starting dead lift weight? I have a squat max of around 250lbs. I tried dead lifting 135lbs the first week and it was far, far too easy. The second week I tried 225lbs. Also far, far too easy. What should I bump it up to for next time?

Two, I'm re-learning to squat. When I used to lift I would not go down to 90 degrees. Instead stopping around 50 degrees. Suffice to say I did not want to continue like this so have made a serious effort to improve my form, go down to 90 degrees etc. However I have noticed a serious bend in my lower back as I approach 90. I know this is bad form. In the 5x5 manual they recommend "low-bar" squats as a way to avoid this bending. I currently squat high bar as it is all I've ever known.

I tried to squat 'low-bar" and simply can not get it to work. I try to follow the steps outlined in the book but it just does not feel right. I asked the trainer at my gym and he had never heard of low-bar squats.

Suggestions?

**honesty** · Posted On: 9/10/2008 11:32am

Do squat stretches. Mehdi links them off the 5x5 article. They will definitely help with your squats. I'd never done either squats before, and I found that the low bar sits nicely behind my traps.

On the deadlifts, I'd just try putting it up by 20lbs, every time you do them, rather than going for huge jumps.

**Yohan** · Posted On: 9/10/2008 11:32am

Ramp up your deadlift 10 pounds or so every set till you are comfortable. I usually stack on about 10-20 lbs each session when I'm doing a new lift. So I started squats ~3 weeks ago and went from 135 to 205 in about 4 or 5 sessions.

**ignatzami** · Posted On: 9/10/2008 11:48am

So the squat issue is a lack of hip flexibility? I found the entry in the book. I'll try those and see if they help.

I'm ramping up the dead lifts by ten pounds a session. I think I'll stick with the 225lb base and work up from there.

**Teh El Macho** · Posted On: 9/10/2008 12:01pm

Originally Posted by ignatzami

I'm a week and a half into the Stronglifts 5x5 program. I have two questions.

One, what is a good starting dead lift weight? I have a squat max of around 250lbs. I tried dead lifting 135lbs the first week and it was far, far too easy. The second week I tried 225lbs. Also far, far too easy. What should I bump it up to for next time?

Two, I'm re-learning to squat. When I used to lift I would not go down to 90 degrees. Instead stopping around 50 degrees. Suffice to say I did not want to continue like this so have made a serious effort to improve my form, go down to 90 degrees etc. However I have noticed a serious bend in my lower back as I approach 90. I know this is bad form. In the 5x5 manual they recommend "low-bar" squats as a way to avoid this bending. I currently squat high bar as it is all I've ever known.

I tried to squat 'low-bar" and simply can not get it to work. I try to follow the steps outlined in the book but it just does not feel right. I asked the trainer at my gym and he had never heard of low-bar squats.

Suggestions?

1. If your max squat is 250lbs, aim your next deadlift at something between 250lbs and 275-300lbs for 3 to 5 reps and see how it feels. Threat each rep like a single set since you are just trying to find your range.

2. Tigh glutes and/or hip flexors can tilt your pelvis, curving your lower back. Stretch your glutes, hamstrings, your entire back after squatting, and your ankles and your hip flexors before squatting. For hip flexors, use the samsom's stretch. One caveat, though: lower the amount of weight you are using for the next couple of weeks as you increase your flexibility. Increasing your flexibility for squatting *might* weaken you as it could bring other inflexibilities to light. So, just play it safe and avoid doing any max squats until you are comfortable with your new flexibility and form.

**ignatzami** · Posted On: 9/10/2008 12:04pm

As I'm on the 5x5 and am still trying to get my form down I'm only squatting 145lbs. Which is surprisingly hard after 25 reps.

I will take your suggestions to the trainer at my gym and see if I can devise a stretching regimen. Thanks a ton.