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I'd be interested see the results people have had with the programme whilst on CNS. I'm at the end of my 4th week of it today and so far so good. My lifts are all still pretty low but starting with just the bar and going up by 2.5kg each workout and has really helped my form for squats and deadlift. At the end of this week's workouts, I'm lifting:Squat - 47.5KgOHP - 35KgDeadlift - 72.5kgBench - 32.5kgRow - 45Kg
I'd be interested see the results people have had with the programme whilst on CNS. I'm at the end of my 4th week of it today and so far so good. My lifts are all still pretty low but starting with just the bar and going up by 2.5kg each workout and has really helped my form for squats and deadlift. At the end of this week's workouts, I'm lifting:Squat - 47.5KgOHP - 35KgDeadlift - 72.5kgBench - 32.5kgRow - 45Kg
I'm currently on madcow 5x5 and like it. Keeps you progressing in some aspect which is key to being successful. But definitely cbL is the more optional protocol to be using....
Stronglift 5×5 (or Max-OT or whatever other name you'd give to a 5×5 template) worked extremely well for me at the beginning of my lifting journey, helped me pack on lot's of size and strength.Since your reps are capped at 5 and you take proper breaks it should work well with CNS imo. Make sure that overall volume/frequency is on the low-moderate end and you should be able to get quite strong on it.Good luck.
I switched from a split program to 5×5 at a point when I couldn't go to the gym during lunch and needed something short, and effective. It proved to be a great program and I built a lot of body strength. I now use it along side of OLY lifting for my own program. IE, some days I'll do front, or overhead squats, instead of back squats. And Oh lucky me my deadlifts are heavy enough that my sets are only 3 reps. ::)
I've been on stronglifts 5×5 for about 3 months, making good progress and I'll stick with it because it's simple, effective and fits into my schedule.Just make sure you have good form, maybe ask someone to check you. I reached 85kg with poor squatting form (my knees went forward too much, had some back flexion), so I had to unload a bit and restart with proper form at 60kg to prevent injury.
I've been on stronglifts 5x5 for about 3 months, making good progress and I'll stick with it because it's simple, effective and fits into my schedule.Just make sure you have good form, maybe ask someone to check you. I reached 85kg with poor squatting form (my knees went forward too much, had some back flexion), so I had to unload a bit and restart with proper form at 60kg to prevent injury.
I haven't had my form checked but I feel as if I'm doing it right.I don't suffer from any pain the day after other than the usual DOMS.The only thing I feel off with is my bench press. My right arm is stronger than my left so I tend to push that side up faster, which unbalances the weight.
That bench problem is normal…. well… typical.Take some video or ask someone who knows what they're doing to watch you a few times. You can deadlift 100kg with shitty form and you'll be fine, but if you're lifting 250kg, you'll break your back, literally.
Stronglifts is very popular in the strength community. I see no problem with running it until you can't recover workout to workout. I started out doing 5×5 and then switched to 3×5 and rode that a lot longer. Switch to SS once you're having trouble progressing workout to workout and see where that takes you. But as someone noted, CNS is not optimal for either of these programs. You're going to stall out quickly without a pretty good amount of food for a while.
I'm doing the stronglifts 5×5 routine without doing any of the assistance exercises. I'm getting the gains I think I'm suppose to get while on CBL diet. Although I do drink at least once a week and smoke too. Lifts are going up and I'm still able to run with 5×5, not switching to 3×5 yet. This is my 3rd time “redoing” the SL 5×5 routine as the other times I had a minor injury. The 5x5 routine with the CBL diet has been giving me better gains as opposed to the eating "clean" diets (wheat, lean meat, etc.). I'm also video recording my training sessions to check for proper form to prevent any further injuries and to maximize lifting efficiency. I did a few days during the CBL 10 day prep phase and those were probably my worst workouts. Couldn't wait to reintro carbs back into the PWO meals and for recovery. Play around with the diets but just keep the lifts progressing and I think you'll be alright.
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