StrongLifts 5x5

Preparation, Preparedness & Prevention Fitness and Nutrition
1

I am a flight nurse and currently work for a large Level 1 Medical Center.
My back and core have been in bad shape for years. Partly my own fault, not using proper ergonomics, and partly the job.
Staying on your feet for 12 hours shifts 3-4 days in a row, working nights, and not following a continuous work out program (being consistent), has led to some continued back pain.

I decided to make a change and be consistent. I have been doing strong lifts 5x5 for 3 months now.
My current progress is
Squat: 235
OH Press: 115
Deadlift: 275
Bench: 185
Barbell Row: 105
Weighted Dips: 35
Skull Crush : 50
Barbell Curls: 60
Pull Ups:8-7-7
Push Ups:10-10-10

I know it’s not much weight I’m throwing around, but I feel stronger and my back is hurting less. I have been strictly focused on form and movement during my lifts.

I have been using BCAA by ForzaOne during my workouts.

I have access to my gym which is very nice and I also workout at work as we have down time and nice gym set up at my LifeFlight base.

I also throw in rucking with 20-30lbs on my off days or some bag work.

I would love any advice. I am still progressing each week, but the lifts are getting harder and I don’t want to sacrifice form or injure myself.

Humbly,
Reed

2

Reed,

Without knowing much more, it’s hard to make any recommendations but I would look at your diet and sleep habits. I know with your profession, it may be hard to change much about this, but you may not be recovering and fueling your body enough to progress as fast as you want.

Also, it may help to define what exactly your goal is. Do you want to progress and squat 500 lbs? Or do you just want to be consistent, make slow steady progress, and just generally feel better and be more healthy? Those are two very different things.

3

5x5 is a classic basis for strength training. Is your goal to get stronger or more fit?

Solid state cardio can hurt strength gains, I do HIIT and continue to make gains (PRs last week of 350 bench and 525 deadlift after a recent 40 lb weight loss).

What do mean when you say the lifts are getting harder? Can you no longer complete lifts at the same weight or are you struggling to lift increasingly heavier weights?

4

I highly recommend checking out Mark Rippetoes Starting Strength. Stronglifts kinda copied the SS program. Rippetoe has a few books out but his Starting Strength book is excellent for learning about the main lifts and why they are done. I did Stronglifts before I learned about Rippetoe and Stronglifts burned me out too fast.

It also looks like you’re doing too much other stuff while trying to run a linear progression. That will cut into your recovery. Just take a few months to focus on gaining strength then you can go back to rucking and bag work.

5

I second the recommendation of Starting Strength. Mark Rippetoe knows his shit.

Compound exercises need to be your bread and butter. Squat, deadlift, overhead press, bench press, barbell rows, and pull-ups to start out. The dips are fine as well. That should cover you initially. All the other stuff can be done in time, but you should build a base of strength first. Make sure you are eating a lot of food.

If the lifts are getting harder, then don’t go up in weight so fast.

6

I distinctly noted that I made LOSSES while doing Crossfit. HIIT can be overdone…
I also noticed as I began running more, ,my gains tapered off even on my own program. I am back to doing HIIT. I do no more than a working 10 minutes of HIIT (20 minutes total, as I do a 1:1 ratio), and the strength gains are back on the rise.

7

I do the same job as OP, except not LVL1 or flight, but the same schedule, etc. (I work weekend nights).
I have found Wendler 5/3/1 and his recommendation of 10# per cycle lower body, and 5# per cycle upper body is SPOT ON for what I’m gaining. I’ve gone from 255—>285 bench, 155—>175 OHP, 375 backsquat—>405 since I started it around the very end of last year.

My “working lifts” are DL, Front Squat, Backsquat, Flatbench, OH Press, and bent-over rows (I simply track with bench on those, as they are a direct opposite, and I am a fan of balance). Curls, pull-ups, incline bench (only because I do it with dumbells, and we only have 100# dumbells as a max at my gym, otherwise I’d “program” them too), cable-cross, etc are just “for the girls” lifts, for me. I use these lifts because I like them, they build sexymuscle, etc. (Except pull-ups. You need those!)

8

Certainly anything can be overdone. I believe that 20-30 minutes of HIIT is all that’s generally recommended at a maximum. I do 35 minutes (including 5 min warmup/cool down).

Starting Strength and Wendler are also great programs for strength building, IF that’s what you want. OP, if your looking more for a general fitness regimen, I would try moderate weight training (4-6 sets, 8-12 reps) along with cardio like rucking, etc.

9

Just my. 03 but if your doing 30-35 mind of HIIT your not doing it right.

10

After about 10-12 minutes of actual work, I’m done for. Anything longer and it’s endurance training, IMO

11

Advice on what? Sounds like you’re doing great so far.

12

Only a super hero could do legit HIIT for 30 mins. Many confuse basic interval training for HIIT.

13

This could very well be the case. OP, my apologies if I confused the terms. In any case, interval training has been beneficial to me without affecting gains in strength

14

What are you doing for IT? HIIT is a form of IT, but not all IT is HIIT. IT can be good tool in the tool box too.

15

Doing reverse sit ups really helped my back.

Deadlifts at some point IMO start to take their toll on your back as you age.

16

Thanks for the input everyone.

Ironman8, as you asked, I would like to be consistent, make slow steady progress, and just generally feel better and be more healthy. As the obesity epidemic grows, we are faced with caring for and transferring larger and heavier pts. I want to get stronger, stay stronger, and generally be in better shape for my job and lifestyle. I am 36 and have been in emergency medicine for the past 15 years.

Gunneblue, I would like to get stronger and become for fit. I am not worried about my looks, just want to be in better shape. Stay fit for my job.

Scorpion, I DL’d the starting strength app and ordered “Starting Strength: Basic Barbell Training”. I am only going up in weight 5lbs. at a time. Sometimes all do the same weight 2 workouts in a row.

WS6, I ordered the 5/3/1 eBook to check it out. He also has a new book that just release 5/3/1 Forever.

Will Brink, I was looking for general help on gains and forward progress as the workouts get harder. I have always been the type to go to the gym and do an exercise routine I learned from high school football, run 30 min, and go home. The stronglifts 5x5 has made me stronger already and my back feels better. I want to continue this trend.

My diet consists of red meat 1-2x per week, fish 3-4 per week, and chicken 4-5x per week. Sides are usually a salad or some steam veggie the wife likes. We do enjoy the occasional wine, beer, and bourbon. I work 24 or 12 hours shifts, so subway or some other fast food could be on the menu depending on how busy the shift is. We have a grill at work, so usually I am able to food prep or bring stuff to cook.

I am taking BCAA before and during my workouts, but haven’t delved into protein shakes, etc.

The rucking or bag work is to throw in some cardio on my off days. Rucking is usually no longer than an hour. Bag work is usually no longer than 10-15 minutes.

Thanks again for all the input,
Reed

17

the most simple advice is the best advice here. keep lifting weights.

follow the program religiously.

you will get stronger.

18

Only if you’re not doing them correctly. Deadlifts strengthen your back which is what a lot of older people need.

If you’re trying to go for new 1 rep maxes all the time then yeah, it may lead to an injury but that’s not what older lifters should be doing. Using appropriate weights correctly will help keep your back strong enough to avoid injury.

19

That’s the plan, keep great form and keep lifting. “The main thing is to keep the main thing, the main thing”. -Col. Longgrear

I’ve been using BCAA, anyone suggest any protein shake or supplement? Nothing with extra caffeine, as I drink bomb proof coffee already.

Again Humbly,
Reed

20

Exactly. Moving all these morbidly obese sandbags around is a lot safer for my back now that I do DL’s.