Warmups for Stronglifts 5x5

[Wyndru]

I have started looking into different warmup routines for stronglifts 5x5, and on the SL website it states doing 4 sets with lighter weight, slowly incrementing the weight.

This basically doubled the time of my workout (I wasn't doing to much warmup previously, just some cardio like jumping jacks), yet I'm not seeing a big improvement in my stamina or strength.

Does anyone else do this routine on the following link, and does it make a big difference for you?

http://stronglifts.com/5-rules-to-find-your-perfect-warm-up-weight/

Are there any other techniques I should try to warm-up? I'm able to put the weight up, but I'm struggling with my overheads (I've stopped adding weight for 3 weeks now) and I'm worried it's because I'm not warming up correctly. My form is fine until I get to my 3rd warmup rep (110lb), then by the time I start my 5x5 of 135 I'm shot.

I want to keep progressing, but if I have to stay at 135lbs for overheads I will. I'd rather not injure myself.

 

[darkxshade]

I used to do stronglifts 5x5 which cost me about 1.5-2hrs at the gym to complete my routine. Then after careful consideration, since I'm in it to cut bodyfat and short on time these days, I switched to starting strengths 3x5 workout which is a variation and lift a bit heavier. I find that it's pretty much the same thing, I haven't lost strength and I complete my lifts a lot sooner. If that isn't what ur looking for then the only other suggestion I can give you is to superset your workouts but I felt like an asshole hogging a bench and a squat rack simultaneously.

 

[wheresmybacon]

In all likelihood, it's not your warmup that's preventing your OHP from increasing. It's just the nature of the lift. It's hard. In my experience, it's one of the most stubborn lifts to improve on.

First, I'd make completely sure your technique is solid. When I first began doing the standing OHP my shoulder flexibility was horrible, so I was doing all sorts of weird adjustments to just try to get the bar overheard.

http://www.youtube.com/results?search_query=mark+rippetoe+overhead+press&aq=6&oq=mark+ripp

I can't remember which one of those in particular that really was the "a-ha" moment for me, but sitting down and watching them, then comparing them with my own form helped a lot. Also, I stopped SL and began experimenting with low-volume routines. Long story, but it turns out that for me, less is more. I've seen almost all of my lifts increase since I began this routine.

To your original question, my warmup consists of ~ 2 minutes of very light cardio, then a few reps with a very light weight before I begin a lift. Pushups before bench; empty bar before OHP. I know a lot of people love doing warmup sets but they've never increased my strength at all so I just stopped doing em.

 

[Wyndru]

I used to do stronglifts 5x5 which cost me about 1.5-2hrs at the gym to complete my routine. Then after careful consideration, since I'm in it to cut bodyfat and short on time these days, I switched to starting strengths 3x5 workout which is a variation and lift a bit heavier. I find that it's pretty much the same thing, I haven't lost strength and I complete my lifts a lot sooner. If that isn't what ur looking for then the only other suggestion I can give you is to superset your workouts but I felt like an asshole hogging a bench and a squat rack simultaneously.

That's what I figured. After reading the guide and Mehdi stating it's only 1 hour per workout, I wasn't sure why it was taking so long and if I was wasting time by doing the long warm-up routines he suggests.

I'll keep doing the recommended warm-up and stay at my current weight. Hopefully at some point my form will improve on my main sets and I will be able to increase the weight again.

 

[Wyndru]

In all likelihood, it's not your warmup that's preventing your OHP from increasing. It's just the nature of the lift. It's hard. In my experience, it's one of the most stubborn lifts to improve on.

First, I'd make completely sure your technique is solid. When I first began doing the standing OHP my shoulder flexibility was horrible, so I was doing all sorts of weird adjustments to just try to get the bar overheard.

http://www.youtube.com/results?search_query=mark+rippetoe+overhead+press&aq=6&oq=mark+ripp

I can't remember which one of those in particular that really was the "a-ha" moment for me, but sitting down and watching them, then comparing them with my own form helped a lot. Also, I stopped SL and began experimenting with low-volume routines. Long story, but it turns out that for me, less is more. I've seen almost all of my lifts increase since I began this routine.

To your original question, my warmup consists of ~ 2 minutes of very light cardio, then a few reps with a very light weight before I begin a lift. Pushups before bench; empty bar before OHP. I know a lot of people love doing warmup sets but they've never increased my strength at all so I just stopped doing em.

Awesome, thank you for the links, I've been viewing some of Mark's overhead videos, but there are a lot more there I haven't seen yet. I'll try your suggestion for the warm-ups too, I think I would be better off with a quick cardio session and light weight, rather than exhausting my self doing sets working up to my workout weight.

 

[nanaki333]

i tried stronglifts for awhile. like you said, it increases your workout time like crazy. i'm not denying that i got some really nice gains from it, but it wasn't worth it for me. it started to really mess with my back for all pull muscles. don't want to risk messing up the hardware in my lower back.

 

[Powermoloch]

I currently 5x5 SL, I made great gains over time. In regards with overhead benchpress, they're by far the hardest for me. Right now I'm taking it slowly and know my limits before things go ugly, I'm lucky enough just to sprain my right wrist since march (it's better now :awe: )

For warmups, squats, I start with 3-5 mins of stretching then 1 set of 5 x 135 lb ATG. Then I slowly add 20 lbs after each set. It'll vary from person to person...you'll find you're own formula

good luck :thumbsup:

 

[z1ggy]

All I used to do when I did a powerlifting move, was 1 set of 10-12 reps before. So if I was planning on doing 3x5 of push press at 135lb, I would do one warmup set of 10-12 reps on 95lbs. If you plateau, try switching to a seating dumbell shoulder press and do 3x12 on a lighter weight, then switch back to heavier. Personally though, having 135lbs+ above your head can't be that great for the back. Just like have 300+lbs on your shoulders while squating doesn't seem all that great for it either. Good luck.

 

[Howard]

In regards with overhead benchpress

Now this I want to see!

 

[BeauJangles]

i tried stronglifts for awhile. like you said, it increases your workout time like crazy. i'm not denying that i got some really nice gains from it, but it wasn't worth it for me. it started to really mess with my back for all pull muscles. don't want to risk messing up the hardware in my lower back.

If you were hurting your back, you were doing it wrong. Very wrong. Unless you have some preexisting condition.

 

[Powermoloch]

^ ditto, it's all about technique.

 

[nanaki333]

If you were hurting your back, you were doing it wrong. Very wrong. Unless you have some preexisting condition.

I had spinal fusion, perfect technique hurts when put on too much weight. I'm very limited to what I can do with back. Mostly low weight, high rep now.

Hence the hardware in back comment. I got screws and rods in there now

 

[Wyndru]

All I used to do when I did a powerlifting move, was 1 set of 10-12 reps before. So if I was planning on doing 3x5 of push press at 135lb, I would do one warmup set of 10-12 reps on 95lbs. If you plateau, try switching to a seating dumbell shoulder press and do 3x12 on a lighter weight, then switch back to heavier. Personally though, having 135lbs+ above your head can't be that great for the back. Just like have 300+lbs on your shoulders while squating doesn't seem all that great for it either. Good luck.

I tried some cardio and light reps yesterday before my main weight OHP, and I'm still struggling (4 weeks now). Like you mentioned, I think I might switch over to dumbells with lighter weight, or just drop some of the weight off the bar and stay with that. The back thing you mentioned concerns me too, my family has history of back problems. I haven't felt anything, but I don't force myself to put weight up either. If it doesn't feel right or my form seems wrong I back off.

I'm not looking to bulk up a lot, just get toned and maintain it, so I might be taking the wrong approach with stronglifts and trying to progress too much. I just thought that 135lb for OHP was much less than I should be lifting (I'm 205 lbs, 5'11" with broad shoulders). I'm not trying to win any competitions, but I don't want to waste my time and lift something too light to make any difference.

 

[Jeffg010]

Why not DL the OHP? Drop the weight down and work your way back up.

 

[Wyndru]

Why not DL the OHP? Drop the weight down and work your way back up.

I'm not sure what DL means. Do you mean start over at a low weight and work through the weight progression again?

 

[z1ggy]

I'm not sure what DL means. Do you mean start over at a low weight and work through the weight progression again?

Also, are you taking any supplements..eating right.. etc? I found shocking the system is really the best way for success. One year I was having major issues lifting.. just couldn't increase strength. I started using a PWO supplement, (Superpump 250) and it helped me a lot with energy and stamina. Since, I think my body got used to it, because I don't get gains from it like I used to. Maybe your form is off? I actually don't like OHP, I prefer press press, as it allows you to do more weight, and also works legs and core on top of your shoulders. Try maybe a light warm up doing 10-12 reps, then increase the weight by 25%. Try maybe doing 3x5 of push press, then superset it with standing dumbell press using 30's, for 12-15 reps. If you don't see improvements, then you aren't eating right, or pushing yourself hard enough.

 

[Wyndru]

I know I'm resurrecting an old thread but I just want to document this because Mehdi recently updated the original link to tell you to download the app to get this info, but the warmup calculation tab in the app requires a premium subscription.

I know he needs to make money but this used to be free info and it's basic calculation useful for beginners. I just wanted to have a spot to look it up in case I lose my local document...my memory is shot .

2x5-45,3x75,2x110,5x5-135
2x5-45,3x85,2x135,5x5-175
2x5-45,5x85,3x135,2x175,5x5-220
2x5-45,5x85,5x135,3x175,2x220,5x5-265

 

[TheStu]

I know I'm resurrecting an old thread but I just want to document this because Mehdi recently updated the original link to tell you to download the app to get this info, but the warmup calculation tab in the app requires a premium subscription.

I know he needs to make money but this used to be free info and it's basic calculation useful for beginners. I just wanted to have a spot to look it up in case I lose my local document...my memory is shot .

2x5-45,3x75,2x110,5x5-135
2x5-45,3x85,2x135,5x5-175
2x5-45,5x85,3x135,2x175,5x5-220
2x5-45,5x85,5x135,3x175,2x220,5x5-265

You overhead pressing 265lb now?

 

[Wyndru]

You overhead pressing 265lb now?

Lol, hell no.

I use the warmup guide for all of the exercises. The last max I hit on OHP was 135, and I'm way below that now since I took 1.5 years off.

[edit]oops...I just realized my OP was specifically about OHP. Yeah, I just use these warmup weights as a guide. If I'm doing 135 for an exercise I use the 1st line, if I'm squatting 220 I'll use the 2nd to last line, etc...in between weights that are calculated in that list I just estimate.

 

[jamzmaxwell]

It really works