Top products from r/Stronglifts5x5

I assume you're in the USA for all of this. First, I recommend looking around your area for a farm/stable/tractor supplier. You can get a couple horse stall mats for cheap. These will be 5'X7' thick (3/4") rubber mats (warning, they're heavy. get help). This will make a great flooring for you gym and they're relatively inexpensive. Next, I highly recommend you determine now what you want out of a rack. Are you someone who is pulling a lot of weight? Will you be? Be honest. The reason I bring this up is something like the Titan T-2 is know for tipping when failing at larger weights. It's rated to 700 lbs but failing a 350 squat can nock the whole thing down. If you never plan to be pulling higher weights then something like that works great. Trust me, it's cheaper to save up for the system you need than replacing. Once you've determined your needs I highly recommend going over to the forums at bodybuilding(dot)com and searching for power racks and reading through the latest stuff. Many of the sellers of this equipment are there and throw up deals. Before you purchase your equipment, check your city or the nearest city's craigslist for the equipment. Often there is a crossfit gym going out of business or some person unloading their stuff and you can get things on the super cheap. When you decide where to put your money, don't skip on safety. Make sure the rack will support what you're doing and you get a decent bench. Those two items are expensive. Next, make sure your bar will support the weights you pull and much more. Also make sure the bar spins well. Last thing you want is sudden torque while lifting. Usually a bar and weights are the easiest to get on the cheap from craigslist. Just make sure you check the spinning and weight rating.

Now that I've given you some generic guidelines, here are some specific examples:

500 lbs rating for $237. This is 14 gauge steel.

This powerline for $342.61 is one of the best entry level racks. It is 12 gauge steel which makes it more durable to drops than the previous one or the Titan T2. It's rated to 600 lbs and has an overall good review and many years in service.

After the cheap ones recommended, you're going to head into the 11 gauge steel racks and better. The price of these start at ~$600 and go up. The list of brands to look at Body solid, Body Craft and Powertec. They all make very solid systems.

For home, avoid systems that need or should be bolted down. Also, avoid a system that is not at least 12 gauge steel. You really do not want soft steel. A final note, make sure the bench is rated for weights you're at and going too. Don't forget to add your body weight to this. Unlike the power rack, you are on the bench.

> I don't see a lot of mention of women doing the program here - I assume you should follow the program the same as what's written, but are there any modifications/considerations that should be made for lady lifters?

The program is the same for men or women. The only thing with female beginners is that sometimes the weight of the bar is a little too heavy to start with. My wife couldn't press or bench 5 sets of 5 with just the 45lbs bar when she started, but our gym has these light bars that come in 5lbs increments from 15lbs to 35lbs, so she used those until she got strong enough for the oly bar.

> Can you recommend good video/tutorials for how to do each of the exercises? I know how to do a squat, and I assume that this program is just a squat with a barbell on your back(?) but what the heck is a barbell row? How do I deadlift properly?

Stronglifts.com has a bunch of articles and videos on form:

Squat

DL

Pendlay rows

Press

Bench press

Here's some good links from the /r/weightroom wiki. Look through /r/fitness and consider posting a form check video, too. I really recommend you get yourself a copy of Starting Strength, it's the go-to reference on proper form for beginners.

> Can someone help me outline my workout and cooldown reps a little more clearly?

The first week or so you can skip the warmups, since the weight will be light enough. Once you get to 60-65lbs:

• Always start with two warm up sets of 5 reps with just the bar.
  
• Add 20-50lbs on each warmup set until you hit your work weight.
  
• Drop the reps as you do more warmup sets.
  
  So let's say you're squatting 95lbs, your routine would look something like this:
  
  2 x 5 x 45lbs (just the bar)
  
  1 x 3 x 65lbs
  
  5 x 5 x 95lbs
  
  If you were squatting 200lbs, you could do something like:
  
  2 x 5 x 45lbs (just the bar)
  1 x 5 x 95lbs
  1 x 3 x 135lbs
  1 x 2 x 185lbs
  5 x 5 x 200lbs
  
  As the weight goes up, I've found it convenient to just alternate between adding a 25lbs plate and a 45lbs plate on each side until I hit my work weight (so my warmups are always 45lbs, 95lbs, 135lbs, 185lbs, 225lbs, 275lbs and so on until I hit my work weight.)
  
  The key is to not overthink it: just do two sets with the bar, then add anywhere between 20-50lbs to the bar progressively until you hit your work weight and drop the reps as you go so that you don't tire yourself out and can't finish your work sets.
  
  > Would I benefit from doing a session with a personal trainer to help me with form?
  
  Depends on the trainer... If you can find one that knows about olympic lifting or powerlifting, sure. Otherwise it'll probably be a waste of time/money. You can always take some video and post a form check request on r/fitness.
  
  > I read that the smith machine is a no-no, but can someone confirm that the barbell on the front is part of a power rack and that it should be fine to use for this program?
  
  Stay away from the Smith machine.
  
  The barbell should be fine, but I don't see safety bars on that rack... You need safety bars to squat, period. If you don't have a spotter, you also need safety bars to bench. Safety bars hold the weight when you fail a lift so it doesn't crush you and kill you.
  
  Hope that helps!

I like the hook grip, it helps me with my regular hands ..... I hope that doesn’t come off as rude. I don’t know if you’ll be able to do it with your hand disability but you certainly can with your other hand.

The straps would be a great tool to utilize. you might even try these hooks at least on the hand with the disability. I’ve not tried them personally so I can’t give a comprehensive review but they did come to mind.

Start with form. Mark has some great youtube videos and his book Starting Strength changed how I lifted. You are young so learn the right way. If you have the chance go to a seminar on Olympic lifting to get hands on. But 5x5 app is worth the buy you can so add exercises for arms, back, chest etc. Good luck!

Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_i_dUh5CbQA0DHSF

Honestly, I'm probably no the right person to ask. This is my first power rack.

My opinion as a first time buyer? No regrets. I see all the other power racks out there from the $1000 ones with the cable setups to the $150 wood DIY setups. This rack is perfect for starting out with 5x5. I am not doing any auxillary exercises (as recommended for beginners in the 5x5 routine) so I don't need any of that stuff. The first set of aux moves I plan to add are leg raises and chin-ups which can both be easily done with this rack without purchasing anything else.

The only thing I suggest is you buy some better j-hooks. I just recently bought these and I love them. I also plan to add some of these plate holders at some point too. Any attachment that fits a 2"x2" power rack with 1" holes with fit these. I've also see some previous sales on the rack itself where they go for sub$200. You just can't beat it if you are't going to out-weight it.

Sounds like a Valgus Knee Fault. Its usually caused by an issue with your stance.

Try lowering your stance from 45 degrees to 12-15 degrees. Anything past this range will make you more vulnerable to a Valgus fault.

Also try to focus on the first 6 inches of your squat, especially try to focus on driving your knees out as you lower.

Finally, rather than focusing on getting your butt out as you drop, focus on getting your hamstrings out. It will lower the tendency to over extend, which can also lead to a Valgus fault.

Another issue could be how you are coming up. Remember focus on Hips coming UP not forward, and try to match that with your chest coming up.

And of course, focus on knees out the entire time, this will help compensate for the weakness in stability once you get past the first 6 inches of your squat.

Just try to hit several air squats and keep practicing this so you get your movement right.

Edit - The reason you may be going as far as 45 degrees could be a lack of range of motion in your ankle. Check out this video of Kelly Starett explaining the pistol test. The lack of range of motion on your ankle could be further emphasising all of the above stuff I've mentioned which makes your Valgus fault more acute. You could consider trying to use your rest days to work on range of motion in your ankle.

I'd highly recommend Kelly's book, which has been a valuable resource at finding my own form problems and working on improving them.

Edit 2 - I haven't tried this yet but I've seen it recommended that if you still can't get your knees out correctly you can also use the Slingshot Hip Circle. Its a mobility assistant that will help keep your hips and glutes activated and your knees out. Looks like something that is great to use during your warmups. Here's a video of Kelly talking about how he uses it on his athletes to help give them a full range of motion.

Try giving this video a watch and attempting to replicate that setup. This guy is a starting strength coach.

Reason I think this may help you is that your setup may be causing you to have form issues. Other advice would be to read Starting Strength (which stronglifts is derived from). This book has great chapters explaining form (the deadlift chapter is like 50 pages itself even though this is one of the least complicated lifts [which does not mean it is not complicated at all]).

You need to loosen up your muscles after working out. If you don't they will become tight and can cause discomfort, immobility, and injury. You after care is just as important as the workout itself.

Look up different stretches for your legs, back, hips, and glutes. Youtube should help.

Rolling is another method to loosen your muscles and get really hard to reach knots. Look for products like these:

https://www.amazon.com/LuxFit-Extra-Roller-6-Inch-36-Inch/dp/B00KAEJ3V8/ref=sr_1_2?ie=UTF8&qid=1496785701&sr=8-2&keywords=hard+foam+roller

https://www.amazon.com/The-Stick-Original-Massage/dp/B000YDO1NA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1496785877&sr=1-3&keywords=the+stick

https://www.amazon.com/G3Elite-Tissue-Massage-Muscle-Roller/dp/B01M19LUWJ/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1496796193&sr=1-4&keywords=textured+massage+stick

A tennis ball and/ or a lacrosse ball are also good things you can use to roll your glutes and feet.

Getting a semi-regular deep tissue massage is also a good idea.

starting strength cover

Think about the bar path from the cover of this book as you’re squatting, it’s a great mental cue. And squatting with a straight bar path over mid foot will address most of your squat bio mechanics automatically. If you squat with this bar path, then most likely knee, hip and back angles will all be correct.

You haven't mentioned what country which means you're probably American.

If the $550-$600 is meant to include weights, bar & bench then you're going to have to go second hand to get a decent set.

If not then this one for ~$350 is great value. 1000lb capacity so you'll be able to work with it long after you're past Stronglifts. There isn't a big advantage to getting a more expensive one than this.

You could use wrist wraps or hooks which would be easier getting on and off the bar
Heavy Duty PRO Metal Lifting Steel Hooks Double Stitching Non-Slip Resistant Coating Neoprene Padded Best Power Weightlifting Training Set of 2 600LB Pull Rating https://www.amazon.com/dp/B0145V6ISM/ref=cm_sw_r_cp_api_i_G1kzDbKXXSR1D

Never heard of Old Bay, thanks I'll check it out. If you haven't heard of it, try Tajin seasoning on your fruits/vegs to make them amazing.

I would recommend

Bench
http://www.treadmillfactory.ca/fit-505-fid-bench

Barbell for beginners
https://www.amazon.ca/Barbell-1000-Pound-Solid-7-Feet/dp/B001K4OPY2

The knurling on this is pretty great. Been using this for more than a year.

Also lock jaws instead of clamps.

I have the creamy vanilla and it's pretty good. If you're looking for a fruity flavor, mango peach is the way to go.

https://www.amazon.com/Isopure-Protein-Powder-Mango-Pounds/dp/B000E95HPA

Alpine Punch and Apple Melon don't have too shiny of reviews.

One thing I saw is how GreySkull LP does the last set AMRAP (As Many Reps As Possible) when you deload. Makes it a game when the weight is easier. Not strict StrongLifts but might give you something to do when you have to deload that is challenging.

For OHP the smaller weight plates are big. Would recommend buying a set if your gym doesn't have them.

2.5lb: https://www.amazon.com/dp/B00306V44C
1.25 lb: https://www.amazon.com/44SPORT-Olympic-Fractional-Plates-Weights/dp/B01CO7J5XY

Or use your food scale to weigh out something that is the right weight and can be put on each end of the bar.

I had similar symptoms three years ago, was diagnosed with chondromalacia patella due to weak hip adductors exacerbated by rapid weight gain. I started to notice it at work while going up stairs, exactly as you described. Losing the weight, wearing a knee brace, and physical therapy helped a lot. I still get it from time to time when squatting, I usually just cut 10 to 20 % off the weight and keep going while making sure my form is good. Go see an orthopedic surgeon or sports medicine doctor, it's a lot easier to not get hurt than it is to recover.

I agree with Tikke. Cool idea, but I would not spend that much on something so simple that could be made easily from items at your local lumber store.

Plus, this is only $35.

r/homegym will give you some ideas. This set is pretty cheap and will get you thru the first few months of StrongLifts. I used it and didn’t bother spending on a quality bar until after 7 months when my deadlift went over 350 and started bending my starter bar pretty badly. You’ll also need a squat rack or st the very least a half rack. I got mine from Amazon. That’s all you’d need for the main lifts and should serve you well for 6-12 months.

> following a meal plan with ~215lbs of protien daily

That's a lotta protein! I just wanted to add, in addition to checking your form, that L-arginine/L-citrulline pills can help with muscle soreness. I've taken these in the past: https://www.amazon.com/gp/product/B000OEPAI4

If you can spare $20, http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ is essential reading. There's also a companion DVD at http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/B001U9FDP2/ but YouTube videos work nearly as well.

You can buy smaller weights and bring them with you. I bought all of my collection from Amazon but I think I found my 1.25s on eBay because they're actually harder to come by than you'd think.

http://www.ebay.com/itm/Hampton-Olympic-Plate-Pair-1-25-Lb-fractional-weight-plates-used-1-1-4-/252620381315?hash=item3ad1591c83:g:ByIAAOSwB09YGOjt

https://www.amazon.com/Olympic-Fractional-Plates-Barbell-Dumbbell/dp/B01AIWAX6A/ref=sr_1_7?ie=UTF8&qid=1478295146&sr=8-7&keywords=1.25+lb+weight+plate

FTFP

Here's a set of 8 1/2 lb plates.

Use wrist straps

https://www.amazon.ca/Harbinger-2-Inch-Classic-Neoprene-Lifting/dp/B0011861UI/ref=asc_df_B0011861UI/?tag=googlemobshop-20&linkCode=df0&hvadid=292881682555&hvpos=1o2&hvnetw=g&hvrand=11354002088270131857&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9001605&hvtargid=pla-354026788972&psc=1

I REALLY want to do this.

I have straps that are just a loop of fabric that go around your wrist then wrap around the bar. You still get some grip work along with the assistance.

Basically these. I'd do as many without as I could then strap up.

Full program here:

https://www.amazon.com/Thrones-Clash-Kings-Swords-Dragons/dp/0345535529/ref=sr_1_1?keywords=game+of+thrones+books&qid=1571108202&sr=8-1

I work out with a buddy of mine who has shoulder problems, he uses one of these to help remove some strain from hanging onto the bar. Bodybuilding.com reviewed it, maybe to give you more insight if its right for you.

You might want to check the max weight specs on that rack. I can't find them on the link you provided and people in the comments mention it can be wobbly.

First squat rack I bought was only rated for 310 lbs max. I'd never done squats before and had no idea that I'd be at 300+ lbs in 4 months. I ended up having to buy another rated for more weight.