I started real strength training using a barbell and plates on October 22 thanks to Stronglifts. This after spending 5 months working out in my garage on a Bowflex Revolution, followed by another 5 months doing a split routine at the gym with a co-worker, who was my lifting partner. Yet during those 5 months prior to him passing away due to a heart condition, we never used a barbell. We used dumbbells in some of our work outs, but never did we perform the 5 lifts that have made me stronger than I have ever been.
Stronglifts.com is a beginners program, which can lead to other forms of barbell training from 3×5 and 3×3 to Madcow and Smolov Jr. I still consider myself a beginner and I am still adding week nearly each session to all my lifts. Sometimes I stall on a lift, which requires me to reattempt the weight a second and possibly a third time before I remove weight an attempt a lower weight in order to push through the previous weight I stalled at.
This was the case with my squat, I was able to get through 185 lbs. and attempt 190 lbs. last week. I came up one rep short on my 4th set. I still considered this a failed attempt since I didn’t get my full 5×5. So I reattempted on Sunday and it was absolutely pathetic, as I went 2/2/2/2/1 in my 5 sets. I was exhausted and I could not drive up, out of the hole with 190 lbs. on my back. I was frustrated because I was so close the previous time. How could I go downhill so quickly in just 3 days?
It took another set of eyes from the Stronglifts Inner Circle to see the errors of my way. I had been doing too many warm up sets. I misread the guide provided my Mehdi Hadim, owner of Stronglifts, instead of doing 2 reps at 45 lbs, I was doing 2×5 at 45 lbs. A difference of 8 reps. This was followed by 3×5 at 95 lbs. and 3×5 at 135 lbs. A difference of 26 reps. So I was added 32 warm up reps to my squat work out before I even got to my work out weight. It’s no wonder I was tired and straining to get through some of the heavier weights more recently.
My warm up routine has now been modified and I currently do a total of 11 reps (2×45, 3×95, 3×135, 3×165) before starting my 5×5 at my work out weight. Yesterday, it made a world of difference, not that the weight was any easier, it was still a challenge, but unlike the previous weeks I had the power in my legs to drive out of the hole to the lock out position and easily accomplished my 5×5.
This is the second mistake I have made while performing Stronglifts. The first was pointed out to me in January when someone mentioned that I “really loved the deadlift” as I had been doing 5×5 and not 1×5, as the program directs. This change allowed me to progress even further on the deadlift since it was only 1 set. It could have also been previous weights were easier to pull. Now that I am at 240 lbs. I have started using chalk and a mixed grip in order to hold on to the barbell with a stronger grip.
Two mistakes and countless minor changes over the course 7 months and I feel as if I am set to make some very good gains in the coming weeks. Add to that the introduction of intermittent fasting, now on a regular basis, going 16 hours without food before having an 8 hour window in which to eat. The running has taken off, as I put in 27.57 miles last month and through today I am already at 25.28. Hopefully this trend continues through June and July as I continue to prepare for my first half marathon in August.