KimS

Well, I'm glad I asked. I guess I just have fun putting together my work outs, but since my goals are more specific now, I'll just go with a program. Thanks.

Hello, all! I recently posted about struggling with SL 5x5. A couple of the good people who responded recommended I consider switching to GreySkull LP, bastardized block periodization, or West Side for Skinny Bastards. After reviewing the programs, I came up with my own that suits my preferences. I want to do this routine for four weeks, followed by a couple weeks of slight cutting, and then a strength block (not described here) for four weeks. Foolish? Solid? Too much? Not enough? Input is welcome It is a monster post; I apologize. "+" meaning that on the last set I go for more reps. Once I hit 8 reps, I move up 5 lbs next time. Sets x Reps Day 1- 2 mins rest between sets Deadlift: 1x5 Squat: 4x6+ Chin ups: 4x6+ (I use assist on these, so moving up in weight would just be lowering assistance) --- 90 seconds rest between sets Leg Press: 3x10 Good Mornings: 3x10 Day 2- 2 mins rest Pull ups: 4x6+ (Assist on these also) Dips: 4x11 --- 90 seconds rest Chin ups: 3x10-12 (Goal is to hit reps here, I will adjust weight up as needed) 60 seconds rest Lat Pull-downs: 3x8 Day 3 Rest Day 4 2 mins rest between sets Squat reverse pyramid: Warmup, 4 reps, 6 reps, 8 reps Dumbbell chest press: 4x6+ 90 seconds rest between sets Pull ups: 3x8-12 (Hit reps, adjust weight as needed) One Arm Rows: 3x10 Push ups: 3x8-10 (Girl push ups will be used as needed) Day 5 rest, Day 6 rest Day 7 2 mins rest between sets Squat 4x6+ Dips 4x11 60 seconds rest Lunges 3x10 per leg Shoulder exercises (this will be a handful of exercises put into a short circuit) Day 8 Rest

Oh, I meant that I struggle to stay upright under a loaded bar. It's when I'm on my 5th set of 90 lbs. that I start to lean forward. I have been trying to be extra conscious of my breathing, taking a large breath right before going down and exhaling on the way up. I have been told that it might be beneficial to hold my breath on the way up, but I figured breathing technique is something that is pretty specific to the individual.

SpecialSundae,Usually I have been starting my workouts with deadlifting (last few months, once a week) and then squatting with two 25 lbs dumbbells to failure. I would then drop one dumbbell, and squeeze out a few more reps. Then, I go straight into good-mornings with the same dumbbells and go to failure. Then I go into lunges, where I follow a similar pattern (failure, drop a dumbbell, failure). I follow a pretty similar rep scheme for upper body. Basically, heaviest, low reps (deadlifting) --> lighter, high reps sequence on 2-3 muscle groups. I wasn't focused primarily on strength, but no worries, it wasn't because I thought I would get bulky! I just had different goals at the time.

Thanks! I really appreciate the input. I'm looking at those programs now.

Hello! I'm a 19 year old girl (5'7'', 128 lbs) and I would love to build strength in my lower body. I have been working out regularly for about a year and a half now (3-4x per week weight lifting), but I never focused on pure strength training. I started SL 5x5 a month ago, but I'm already stalling at 90 lbs. on my squat. I'm very frustrated with how weak my lower body is, and I'm not sure what I'm doing wrong. I'm pretty strict about my diet (no grains, no sugars, some dairy, lots of veggies etc.), and I've been eating about 1800 calories a day. Has anyone had this experience? Any advice? Edit: Thanks for the advice, folks! I will be posting a form video later today; thanks for offering to check it out! Edit 2: Squat form video link. I used an unloaded bar (also smaller than normal) because the squat rack was occupied. Under heavier weights, I know that I struggle to stay upright. If there is anything fundamentally wrong here though, I would appreciate some guidance! Thanks so much!