What are /r/Stronglifts5x5's favorite Products & Services?

From 3.5 billion Reddit comments

I wear Adidas powerlift 2.0.

https://jet.com/product/detail/90a8769cf5914abdbdeebc877713ad67?jcmp=pla:ggl:NJ_dur_Cwin_Sporting_Goods_a2:Sporting_Goods_Track_Field_Running_Shoes_A2:na:PLA_786130016_45416779647_aud-155003204480:pla-307476318636:na:na:na:2&code=PLA15&pid...

I sized down half a size. Normally wear an 8.0. Helps me feel closer to the ground and very stable during squats.

Don’t take this the wrong way, but I would not recommend Stronglifts 5x5 for you. I’m confident you would be served better with much less volume.

Masters Athletes are volume sensitive and Intensity dependent. You would be better served with Starting Strength or one of the masters progressions of starting strength.

Get this book and start with one of the programs for your age range.

“The Barbell Prescription: Strength Training for Life After Forty”

https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770

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.

It's not worth it now, especially after the changes to the Pro upgrade and subscription model.

If you're on IOS look at Strong, if you're on Android take a look at Progression

SL isn't anything we can't find reading / tweaking from online resources.

Progression Workout App's free & it works just fine IMO. Like that I can customize my programs rather than only have one.

https://play.google.com/store/apps/details?id=workout.progression.lite&hl=en_CA

The Personal Training Coach app includes Madcow Circuit, in addition to everything the StrongLifts app has, and a whole lot more. No BS subscription garbage either.

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

Get fractional plates. $35 from Amazon.

Trademark Innovations Exercise Plates Fractional Weight Plates - 2 Each of 1/4, 1/2, 3/4, 1 Lb. Total Set of 8 by 1/4-1 lbs https://www.amazon.com/dp/B0746NR6M5?ref=yo_pop_ma_swf

I was teasing about his newsletter, he ends every email with it. Honestly man, the workout is great starting out, but it gets hard to recover. I appreciate his tips, guides on lifts, and his knowledge of the program, but not him as a person.

I paid the subscription and then set it to cancel shortly after hearing some of his comments to people. I'm out $20, but it's sunk cost. I switched to personal training coach app (made by a redditor I believe) and I love it. Similar simple interface, with the option of changing programs or creating your own. I even ended up paying for the premium $10 one time. You should give it a shot.

https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer

Give Progression a try. It syncs with Drive and Fit. Also Stronglifts 5x5 routine is built in.

https://play.google.com/store/apps/details?id=workout.progression.lite

Edit: software isn't free to write. Guys gotta get paid or pay his devs.

Symmetric Strength is great, logging your lifts in there will go a long way towards helping you understand your strengths and weaknesses and how they change over time.

To start 5/3/1, I just took my SL working weights, used a 1RM calculator with them (I was squatting 240x5, so the calculator gives me 280 1RM, then my 531 training max is 90% of that, or 252, rounded to 250). I use this app so it actually does all that computation for me. I just plugged my numbers in and follow the progression it gives me. You AMRAP your final set, and can use something like that app or Symmetric Strength to derive an estimated 1RM from that, and you can use that estimated 1RM to set your training max for the next cycle.

The biggest difference between SL and 531 is that 531 isn't enough volume by itself. You have to pick an extra volume routine for your main lift, and an accessories program. I do 4x6 first-set-last after my work sets, meaning that if I'm working, say, squat at 70/80/90% of a training max of 275 (so say, week 2, 190x3/220x3/250x3) then after my work sets I'll do 4x6 of my first set working weight (70%, 190lbs). It's enough to work me hard without leaving me utterly exhuasted.

Accessories-wise, there are tons of programs to choose from. I use the "Triumvirate" template, and try to incorporate pushing and pulling accessories. On arm days I work 2 of: pendlay rows, dips, face pulls, lat pulldowns, chin-ups, pull-ups, and on leg days I work 2 of: front squats, good mornings, romanian deadlift, leg curl, hanging leg raise, weighted situps. I'm not SUPER strict about these and rotate between them based on how I'm feeling that day. It keeps it interesting.

Calculate your TDEE and then track your intake with an app like MyFitnessPal. You will want to set a caloric target in MFP as well as "macro" (carb/protein/fat) targets. If you want to gain weight, that "bulking" template in the TDEE link is a good place to start. If you want to maintain your weight but put on muscle, "maintenance" is what you want. If you're dropping fat, then run the "cutting" template, but realize that it's harder to add muscle on a cut. As you log what you eat, you'll find out how much protein you're getting per day. Most people under-eat protein - by measuring, you'll know how much you're short and how much you need to make up.

Many protein powders are somewhere in the neighborhood of 25g/scoop, so 2/day would get you an extra 50g of protein/day, which is good, but if you're only getting 40g from your other daily diet, you're going to end up somewhere around 80g short daily, and it's really hard for your body to synthesize muscle without the necessary fuel. 60-120g daily is honestly too little for your weight - you probably need 150+/day.

I personally like the chalk balls (like this). Very easy to transport and not overly messy. I just keep in a plastic zip top bag.

Here's a Play Store link to encourage anyone else who wants to try it out. It's slightly more work that the SL5x5 app, but infinitely more customizable, and no subscription.

https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer&hl=en_US

Sorry, it's called Personal Training Coach which is probably why you couldn't find it. Here:

https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer

It also seems to have almost all of the recommendations in this thread so I'm good to go!

SL5x5 is a beginner's program, meant to build a basic foundation of functional strength. There wouldn't be much point in a beginner's program getting into the differences between the low-bar squat, the high-bar squat, and the front squat. (See http://www.fitocracy.com/knowledge/wp-content/uploads/2014/08/backsquat-vs-front-.jpg)

Don't worry about it for now unless you're an athlete in a sport where your coaches/trainers are specifically advocating front squats.

I bring my own. I don’t think they will care or even notice. Just bring a bag and put them on.

The ones I’m talking about are even smaller though. They start at .125kg and go up to .5kg. here is an example (they are cheaper in lbs)

You can start with .5kg jumps, when you stall switch to .25kg then repeat to .125kg.

Knee Sleeves 7mm (1 Pair) - High Performance Knee Sleeve Support For Weight Lifting, Cross Training & Powerlifting - Best Knee Wraps & Straps Compression - For Men and Women https://www.amazon.com/dp/B07B461DX9/ref=cm_sw_r_cp_api_glt_fabc_6HCKM709VK9ARMS2HKKS?_encoding=UTF8&psc=1

You didn't buy this one did you? That's hella overpriced my man. Return it immediately.

UnderArmor makes some good spandex undershorts/underwear that would prevent this. But you can buy bulk compression shorts on Amazon for a fraction of the price.

Becoming a Supple Leopard is a great book for mobility. It is very dense and thorough.

The book is a $10 e-book. Its poorly written, but it explains the program well (Jim Wendler is not a writer). I'm about to ready beyond 531 and 531 forever most likely since those go into other variations. I've just done 4 cycles of 531 BBB, and its really tough, especially because of the way I add conditioning work 3-5 days a week. I probably do too much, and Wendler would tell me I'm wrong.

This site seems to have a lot of templates to give you a feel for things: https://liftvault.com/programs/powerlifting/jim-wendlers-531-spreadsheet/

I use an app on android called five3one https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en_US

It is a really good app that has all the templates built in, you can customize your assitance work, it tracks your volume, keeps your rest times honest (I like to have short rests, because I'm stupid). You can do a trial of the app for like a month or something. To me, the app is so good it was worth paying for once I got into the program. $6 seems like a lot for a workout app. For how well done this one is for this program, it is not.

Check out the app Personal Training Coach if you're on Android. It's free and supports warm up set.

My favorite is Personal Training Coach on Android.

https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer

Looks good (material design wise) and it does everything I need it to.

Total Fucking Bullshit. I've moved completely to Personal Training Coach, which offers exactly the same stuff as StrongLists app, plus a ton more, in addition to actual USEFUL updates (dev is a redditor and is always listening to and implementing feedback).

Literally no reason to support this greedy dev.

If you're looking for an app for Greyskull I can recommend Personal Training Coach as my brother's been using it for Greyskull, but you can programme it for a tonne of other schemes (including Mad Cow, 5-3-1 etc.). However, I think when you finish with Stronglifts it might be worth looking at 5-3-1, as you can adapt this to a three week schedule and it works well with conditioning/cardio routines.

Great write-up, by the way- always good to read a thorough account of someone's Stronglifts experience!

A pair of chucks will be fine. No need to drop $100 + on fancy lifting shoes.

​

https://www.amazon.com/Converse-Taylor-Seasonal-Canvas-Sneaker/dp/B07688SLGV/ref=sr_1_9?ie=UTF8&qid=1537328438&sr=8-9&keywords=woman%2Bconverse&th=1

I'm actually looking to move to 5/3/1 after a year of SL5x5.

There are a few apps on Android that do 5/3/1. I found Wendler 5/3/1 to run quite slow on my Nexus 6. I am kind of settling on Five3One, as it's fast, simple, and supports "boring but but big".

but... I was curious if you tried any other ones and found them to be good.

I think you're using "Wendler 5/3/1". Do you find it slow?

Is this the book?

https://www.amazon.com/FOREVER-SIMPLE-EFFECTIVE-PROG-Jim-Wendler/dp/0692858237/ref=sr_1_1?gclid=EAIaIQobChMIjfqroIn1-QIV6AaICR29lQ7IEAAYASAAEgI-lvD_BwE&hvadid=282651753261&hvdev=c&hvlocphy=1021121&hvnetw=g&hvqmt=e&hvrand=96...

>My neurology nurse friend says those muscles are the worst for holding on to anxiety.

I've actually heard others say this too. Come to think of it, it kinda makes sense, while I'm happy lifting heavier and getting healthier, I have a lot of work stress on the mind... and usually the issue does flare up at more stressful times, and I tend to hunch over more when I stress out.

Is this the book? Sounds interesting.

https://www.amazon.com/Heavy-Grips-Hand-Grippers-Strengtheners/dp/B002HX1BAQ/ref=mp_s_a_1_3?crid=H28CQLCS7FOK&keywords=grip+150+pounds&qid=1659717290&sprefix=grip+150%2Caps%2C296&sr=8-3

Here ya go. Sit on your butt watching TV while you increase your grip strength!

I got whatever randomly product jumped into my face on Amazon back then, https://www.amazon.de/gp/product/B08HV712M7 , bought on a whim (I have good customer protection in my country and would have easily been able to send them back, no questions asked); they fit and work for me. TBH, I think it matters not a bit which you get. They are just a tough ramp with something in the form of a shoe around them. ;)

You can also, before you do that, just put thin plates under your heels and see if that helps already - I had a wooden plank before getting them but was getting annoyed.

One very similar to this has seen me up to 170kg (3.5 plates) and I'm certain would do for more.

Jayefo Leather Power Lifting Belt 10MM Thick 4 inches Wide Double Prong Single Weight Lifting Bodybuilding Gym Training Workout Back Buckle Belt for Men & Women Powerlifting Belt https://www.amazon.co.uk/dp/B0876PWGL8/ref=cm_sw_r_apan_i_BZGRC9KM85S1NEHMD291

Single prong so easy to get on and off and adjust. Very, very sturdy being 100% leather. Spending more night get better results, but I didn't need to, so making the case for a budget option.

To add to this, sets of fractional plates are pretty cheap and most major stores should have them.

https://www.amazon.com/HoPro-Olympic-Fractional-Weights-Plates/dp/B09JF9M9HX/ref=mp_s_a_1_3?crid=GIBI93QSVDUW&keywords=fractional+plates+weightlifting+2.5+lb&qid=1650643202&sprefix=fractional+plates+weightlifting+2.5+lb%2Caps%2C69&...

The most used in my experience are a set of 2.5 lb plates, based on your post if you just get that you should be unblocked to keep doing 5x5

I got this belt recently. I've been happy with it so far.

https://www.amazon.com/Steel-Sweat-Weight-Lifting-Belt/dp/B01LYGOJSO/ref=sr\_1\_5?crid=EKL3BEJZO1HH&keywords=steel+sweat&qid=1649637808&sprefix=steel+sweat%2Caps%2C148&sr=8-5

You can probably find a unbranded, single prong leather belt for a lot less. Been using this for years without any problems.https://www.amazon.com/Lifting-Weightlifting-Competition-Powerlifting-WARRANTY/dp/B06XKS8BZ9/ref=mp_s_a_1_1_sspa?crid=2ZSYTWCW2VE0C&keywords=powerlifting+belt+single+prong&qid=1647165961&sprefix=powerlifting+belt+singl%2Caps%2C1938&amp...

You can get them on Amazon (in the UK anyway)

lahomia Micro Olympic Fractional Weight Plate Sets 0.25 Kg,0.5kg,0.75kg,1kg for Olympic Barbells, Used for Strength Training and Micro Loading https://smile.amazon.co.uk/dp/B08ZJSL5DR/ref=cm_sw_r_apan_glt_i_0Z32YP4E8650FHMPBHMN

Here you go!

Also, these are sleeves not wraps. Wraps will help you squat more weight, sleeves don’t. These will just be supportive equipment that should make squatting feel better on the knees

It's all there on the website.

> quoted textUnracking Setup. Face the bar. It should be at mid-chest level in your uprights. Grab the bar, dip under it and put it on your back. Move your feet under the bar, raise your chest and arch your upper-back. Don’t unrack with a loose upper-back or the bar will press on your spine. Plus you can’t squeeze your back once the unracked bar is crushing you. Get tight before you unrack the bar. And keep your lower back and neck neutral. Squat Up. Unrack the bar by straightening your legs. Your feet should be under the bar with your hips and knees bent as if doing a half Squat. Now unrack the bar by Squatting up. Don’t unrack with your feet behind the bar or you’ll stress your back. Don’t unrack lunge-style with one feet back or you’ll put uneven stress on your spine. Put your feet under the bar, Squat straight up and keep your heels on the floor. Walk Back. Unrack the bar by walking back. You want to see the uprights when your set is done so you can rack the weight safely. Face the bar and unrack it by Squatting straight up. Then walk back by taking one step back with each leg. Don’t take a ton of steps back. Keep the walk back short to save strength. This also keeps the uprights close when your set is done. Walk back, lock your hips and knees, and you’re ready to Squat. Read more: http://stronglifts.com/squat/#Unracking > quoted text

I created this word doc containing some of Mehdi's notes and photos, which others might find helpful. Printed this out and brought it to the gym the first few times to use along with videos. Some folks benefit from instructions in word form.

http://www.filedropper.com/stronglifts5x5notes

Yea I hear you. You could order these.

LUXIAOJUN 7mm Neoprene Knee Braces for Men https://www.amazon.com/dp/B09J4X32KW/ref=cm_sw_r_cp_api_glt_fabc_QVEWNQY3JHYG5HFSSTCH?_encoding=UTF8&psc=1

Save you some money. I don’t own these but I own some other weightlifting equipment from this company. I can save for sure the quality is high on the other equipment. I’m sure that will translate over to knee sleeves.

I encourage you to look up who lu xiaojun is if you haven’t heard of him before. https://en.m.wikipedia.org/wiki/Lü_Xiaojun

Coop from garage gym reviews released a video a while back with 75+ push / pull / legs workouts using bands.

Found here -> https://youtu.be/6Ojj4K0kCRU

Another great option for cases like this are sand bags. You can do a lot with a sand bag and can make them as heavy as you can handle.

See this chart here ->

QuickFit Sandbag Exercise Workout Poster - Laminated - Sand Bag Training Chart - 18" x 27" https://www.amazon.com/dp/B07RLJ2XBW

Do whatever you can. It may also be a good opportunity to work on other areas such as work capacity, cardio, etc.

This is what I use Rehband Rx Knee Support - 7mm - Carbon Black - Large - 1 Sleeve https://www.amazon.com/dp/B084D3WHQZ/ref=cm_sw_r_cp_api_glt_fabc_E3QQC30K5J9GX0F30YDD?_encoding=UTF8&psc=1

Some people respond well to tight sleeves but I prefer the mobility and just want to keep my knees warm.

A lot of weightlifters use this brand. Tried and true in my opinion..

Sorry the exact ones seem to have gone up in price, but there are similar generic ones available.

https://www.amazon.co.uk/gp/product/B07RGQJGJ8/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1

you need to eat loads more

my 5'6 gf eats about 2400 calories

use the Harris Benedict formula to find out your basal metabolic rate and eat 300 calories a day more than that.

If your weight is the same in a weeks time add 300 calories a day more

you should aim for 1 to 2 pounds a weak weight gain

if you are not eating enough there is no point in exercising as you are not giving your body enough food to recover and become stronger

You can't out-train a bad diet

Masters / seniors are volume sensitive and intensity dependent.

Older people do not handle higher volumes well. Conversely, older people will detrain faster than younger people and in order to retain strength need to touch heavier weights in favor of higher volumes.

This is not a good program for elderly folks ( too much volume). The Starting Strength program is a much better option and really caters to masters aged lifters.

I would recommend this book

The Barbell Prescription: Strength Training for Life After 40 https://www.amazon.com/dp/0982522770/ref=cm_sw_r_sms_api_glt_fabc_YDEW609PV8NCGRCXEH4N

As well as Starting Strength 3rd edition.

Congrats to this qualified explanation🤝. When I mentioned somewhen that one of my colleagues operated 2 or 3 professional lifters due to disc damage nobody wanted to belive.

Some say this device would be beneficial: https://www.amazon.com/Manta-Ray-Advanced-Fitness-Distribution/dp/B0017DGBY8

You have to have very well developed upper traps and the bar below c7 to do BB high bar squat. No shoulder issues and very well mobility. I have a guy with tennis ellbow issue comes from all the isomteric contraction and ellbow position. Generally, people using too heavy weights. We can do all the invented sport activities, but many times volume, intensity, impact,etc.....is too much for what we are made for on mid to long term. We see it everyday in practice.

Somebody recommended stoic sleeves like these

Something like these?

I could never get enough ankle flexibility (im old). I stuck these in the heel of my lifting shoes and it helped:

https://www.amazon.com/gp/product/B08QL1BFXR/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1

Have you tried hooks? I’ve seen a couple of people using these at the gym.

Weight Lifting Hooks Heavy Duty PRO Lifting Wrist Straps Deadlift Straps Power Lifting Grips Weightlifting Gym Gloves Men & Women https://www.amazon.com/dp/B0145V6ISM/ref=cm_sw_r_cp_api_glt_fabc_JXAM85JAK0GM7SRD9FB1?_encoding=UTF8&psc=1

Gloves are not the answer. Your effectively Adding extra circumference to the bar making it more difficult to grip, and likely aggravating things.

Get some chalkless chalk and just be discrete when you use it. If anyone at the gym challenges you, tell the it’s not chalk.

When I am not supposed to use chalk, I use: https://www.amazon.com/Metolius-Non-Marking-Chalk-Substitute-colors/dp/B000212TGA

Also address your grip. This video is on callus management, but focuses on grip to prevent

https://youtu.be/_ZBmiQm4MF4

My pleasure, and if you haven't checked out the 5x5 app, I can highly recommend it.

for Iphone

for Android

Stronglifts 5x5 is a programme that uses the rep range 5x5 (mostly) to train the main compound lifts.

Those lifts are:

• squat
• bench press
• overhead press
• deadlift
• barbell row

There are two workouts, A and B.

Workout A is:

• 5x5 squat
• 5x5 bench press
• 5x5 barbell row

Workout B is:

• 5x5 squat
• 5x5 OHP
• 1x5 deadlift.

You do 3 workouts per week, so me personally I do Monday, Wednesday, Friday, which ends up looking like

Week 1: Mon - A.. Wed - B.. Fri- A

Week 2: Mon - B.. Wed - A.. Fri - B

You alternate between A and B every Workout.

The primary goal of the programme is to build strength, but with the right diet you can also build size as well.

This is just the basics of the programme, here is a link for an absolutely complete explanation of the whole programme, written by the guy that made this app..

I'm on android, so I presume if your on apple the link to the app won't work. The app is called Stronglifts 5x5 or something similar.

https://www.amazon.com/Fitness-Reality-Pull-down-Attachment-Adjustable/dp/B01N4I8FOY/ref=sr_1_5?dchild=1&keywords=power+rack&qid=1613235833&sr=8-5

This is the one I got, I like it so far

I would agree that the shoulder is used in a lot of lifting that we do. If your shoulder posture tends to not stay inline, this become a more aggravated issue.

A use a Donnie Thompson Bow Tie to cue my shoulder to stay down and back. This has helped the issue in most of my lifts, but a bad habit is hard to break no matter what solution you find.

Additionally, this book https://www.amazon.com/7-Minute-Rotator-Cuff-Solution/dp/0944831257 Helped me to warm my shoulders up properly and build up the muscles that can be trained to lessen the likelihood of it happening again.

Get some salves, maybe biofreeze or the like and practices safely stretching during your deload.

Best of luck.

I have used the Intensity app for years and it's got Stronglifts 5x5 and many others already programmed into it. Here's the Google Play download link.

"that barbell that’s open in the middle" is that this thing? https://www.amazon.co.uk/Cap-Barbell-Olympic-Shrug-Deadlift/dp/B07N4M53DC/ref=sr_1_5?dchild=1&keywords=deadlift+bar&qid=1610855810&sr=8-5

Yes they are Reebok.

Reddit won’t let me attach this link for some reason.

Reebok Men's Lifter Pr Cross-trainer Shoe https://www.amazon.com/dp/B01A95PI7A/ref=cm_sw_r_cp_api_glc_fabc_v.KZFbHJ71TQS?_encoding=UTF8&psc=1

I got the Amazon Essentials, high density foam, link below. It works well, and i can get my both my lower and upper legs. I also purchased a high density massage ball, the size of a lacrosse ball, and use that to get my glutes, hips, and achilles tendion. Does it help? Not sure, but I feel better after doing it! https://www.amazon.com/gp/product/B00XM2MXK8/ref=oh_aui_detailpage_o01_s02?ie=UTF8&psc=1

Copied from Amazon

Rip Toned Wrist Wraps 18" Professional Grade with Thumb Loops - Wrist Support Braces for Men & Women - Weight Lifting, Crossfit, Powerlifting, Strength Training (Red Stiff)

https://www.amazon.com/dp/B01CWGBNT6/ref=cm_sw_r_cp_api_i_b3SeDb2J1F9XA

Theres a really good belt on amazon for 26 bucks. It's a perfect beginner belt. And if your on a budget but need one and dont want to use your gyms. Then I would check it out. Here is a link, idk if itll post. https://www.amazon.com/Lifting-Weightlifting-Competition-Powerlifting-WARRANTY/dp/B06XKS8BZ9/ref=mp_s_a_1_4?dchild=1&keywords=powerlifting+belt&psc=1&qid=1572841020&sr=8-4

Not OPs but if you're looking for a rack that won't break the bank I've been really happy with this one and it doesn't have to be bolted down. Had it 2 years: Fitness Reality 810XLT Super Max Power Cage

https://www.amazon.com/Toughbuilt-TB-C500-Sawhorse-Support-Capacity/dp/B079X4CS4S/ref=mp_s_a_1_3

I have something like that and it's caught the bar on squats and bench many many times. Keep in mind I think it only orders one at a time. Being able to fail safely will increase your lifts.

I have been looking into getting a power rack, actually. Slowly looking...I have like this but not exactly. It does have these one foot long safety catches but that's a small margin for error during a fatigued failure.

Yeah, I hear you. I think if you don't have a lat pull down machine (and you want to get the V), pullups and chinups will definitely help. If you have the funds get a weight belt and strap on some low weights (5-10 lbs).

I tend to go to Nippard as he gets scientific when it comes to hypertrophy stuff. Not sure how well liked he is in this community. Here's a 2017 video he did on back workouts.

Would something like this in addition to the bar she wants work?

Take the thinnest soccer/rugby shin guards you can find and put them behind knee high socks. I used to skate and do kick boxing, my shins have more craters than the moon and the slightest touch annoys me so hence the shin guards. https://www.amazon.com/Sleeves-Football-Cushion-Protection-Injuries/dp/B08BJTMMRH/ref=sr_1_26?dchild=1&keywords=shin+guards+soccer&qid=1596356223&sr=8-26

Got the rack on Amazon for $175 - https://www.amazon.com/gp/product/B018XDH17K/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Got the barbell & plates on eBay for $750.

What kind of gym doesn't have barbells?

In any case, if you need to do it dumbell version, it's still better than doing nothing. Check this app if you have an android:

https://play.google.com/store/apps/details?id=io.strongapp.strong

Your best bet is to do dumbell variant for all the exercises (didn't realise there was one even for deadlift lol).

For progression, I'd say start with 5x5, then add reps till it's 5x8+ before adding weight and resetting to 5x5 again.

The SL5x5 App has a plate calculator, but it is only unlocked on the paid version.

I use this: Simple Plate Calculator (Andriod) in addition to the the SL5x5 App.

If you're looking for shoes while on a budget, these two are pretty good:

Chuck Taylors

Reebok Lifters

Wrestling shoes for general work+deadlift (The ones i use) Adidas HVC 2 Laced Wrestling Shoes - 11.5 - Black/White https://www.amazon.ca/dp/B01BPL5VUG/ref=cm_sw_r_cp_apa_i_FYSDDbT3RK9G9

Squat shoes for squats any any squat like variant

Adidas Men's Powerlift 4 Athletic Shoe, Core Black/FTWR White/Core Black, 11 M US https://www.amazon.ca/dp/B07D9N5MPH/ref=cm_sw_r_cp_apa_i_50SDDbSS84F50

Hey, thanks! I'm using these hooks and they've been a godsend. It's not 100% -- even with them, I can feel the bar start to slip out of my hand a bit if I'm not careful. But I'm at 195lb deadlift and 110 row and so far I can still do it -- no way I could have without them. Thanks so much!

You could try to only use an aid on the right hand, see how that feels and modify as needed. You could always use a hand grip trainer like this Captains of Crush kind to help even out grip strength.

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.

Try these.

Best Weight Lifting Rod Hooks Heavy Duty Wrist Wraps Power Weight Lifting Training Gym Grips Straps Set of 2 (Black, Men-Wrist Size Large) https://www.amazon.com/dp/B014UHD3ZW/ref=cm_sw_r_cp_apa_i_q5jzDbKN23EXR

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

Yeah I'll definitely get a twist bar I've some bands I can use as well.

Would I need elbow sleeves as I'm currently using Neo G strap

This one doesn't look like it has a good means to weight the bases to keep it in place. This is the rack I have at home:

https://smile.amazon.com/gp/product/B006CW02ZS/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Notice how it has pins to store your plates on the front of each base - that makes the whole thing more stable (at least until you're using all your weights).

Yep, far better app, and the dev is a redditor who consistently posts feedback seeking threads to implement new features.

I don't think I ever saw a new useful feature out of the StrongLifts all in the 2+ years I'd been using it. PTC all the way.

https://www.amazon.com/Mead-Composition-Notebooks-College-Sheets/dp/B000GP16R0/ref=sr_1_4?s=office-products&ie=UTF8&qid=1525732061&sr=1-4&keywords=composition+notebook $2, should get you through a year of training.

If you must have an app, JEFIT is nice and also free: https://play.google.com/store/apps/details?id=je.fit

Android https://play.google.com/store/apps/details?id=com.stronglifts.app&rdid=com.stronglifts.app

Apple https://itunes.apple.com/us/app/stronglifts-5x5-workout-log/id488580022?mt=8&ign-itsct=488580022-488580022&ign-itscg=0177&ign-mpt=uo%3D4

Thank you! I was just inspecting my gym's equipment, and they actually have this set of fractional plates

I got these.

Serious Steel #3 Pull-Up Assist & Stretching Resistance Band (Size: 1.125”W, Resistance: 20-80lbs)Pull-Up and Starter Band e-Guide INCLUDED https://www.amazon.com/dp/B00KLMU03O/ref=cm_sw_r_cp_api_54QzBbB32DC84

I use the purple one exactly how you plan to. It works great!

Re: MCT oil I'm certainly no expert. I just bought whatever was on sale or what I could find. I originally used Sports Research MCT Oil and while I thought it was fine, I hated the bottle because it's impossible to pour out of it without having at least a bit run down the side of the thing everytime. Now I'm using 365 Everyday Value Mct Oil and the top is designed to be pourable without a mess. Looking at the labels I see my first one had Lauric acid and my second one doesn't. I'm not sure I have much of an opinion either way but since I'm using it mostly for a quick fuel source, I guess I'm leaning more towards the no-Lauric acid camp. Really though I care more about not having to clean up a mess everytime I try to use it :)

I bought the Left Coast Premium 100% Pure MCT Oil. It definitely didn't turn chunky, even when the shake was made the night before and refrigerated. It comes with a squirt cap, so it's not messy. I just recently started drinking any kind of shake at all before my workouts in the morning, so it's hard to say how much energy the MCT oil added. It couldn't hurt, I guess.

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.

I lucked out. I got these 1.25lb plates for $15 a few weeks ago. It's really helped, but it looks like they're out of stock ...

https://www.amazon.com/gp/product/B072KFCLS2/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

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]).

Get a the bar collar called a manta ray. It will be the most comfortable bar you have felt during squats. Completely distributes the weight and will make squatting better.

1) Post some videos of your form - perhaps some adjustments can be made to your grip.

2) Start taking glucosamine and chondroitin to lubricate your joints.

3) maybe a compression shirt like this.

I was where you're at and what I found helped A LOT was getting liquid chalk, something like this: https://www.amazon.ca/Liquidgrip-1-5oz-portions-1-5-ounce/dp/B009M3OEV2/ref=sr_1_1?s=hpc&ie=UTF8&qid=1509992383&sr=1-1&keywords=liquid+chalk

what I started doing was using double over-hand grip for all my warm up sets and then putting a little liquid chalk on my hands and using a mixed grip for my actual heavy sets. suddenly I could focus on form and lifting the weight instead of just trying to keep the bar from slipping out of my hands. my gym doesn't let you bring in chalk as far as I know so the liquid chalk is a less messy alternative. I didn't get the exact stuff in the link I put there but anything like that should be fine. plus, it's cheaper than straps and all that. hope this helps!

Just google ankle mobility exercises, pick a couple and get consistent with them.

As for shoes you have to figure out what works best for your budget. I got lucky and got these off Amazon on sale, which made the decision way easier. New squat shoes will be a couple hundred so I'd say shop around and find what you feel best with.

I have this one, which I got on sale for $160 USD. No idea if you can get it down under, but it's been good. I squat and bench in it, and I just got a pair of Titan T-2 dip bars which fit it perfectly, so I can do all manner of stuff with it now.

I believe those are to light, possibly only 1.1lb each (.45kg I think). After looking around for collars I remember without luck I found this: Cap Barbell Free Weights 2.5-Pounds Olympic Grip Plate https://www.amazon.com/dp/B0048PU76A/ref=cm_sw_r_apa_C544zbF8RPHPF 1.139kg Many options for 2.5lbs

Something like this would be fine also;

https://www.amazon.com/Yaheetech-Adjustable-Standard-Stands-Barbell/dp/B01855EGXI/ref=sr_1_10?ie=UTF8&qid=1508172492&sr=8-10&keywords=weight+stand

You need to get a rack. You're not going to be able to keep that up with any amount of weight on the bar. You can find entry level ones like the one below in the $80-$100 range.

https://www.amazon.com/Barbell-Power-Rack-Exercise-Stand/dp/B00HYQP72O/ref=sr_1_5?s=exercise-and-fitness&ie=UTF8&qid=1508167772&sr=1-5&keywords=power+rack

Thanks!

These are the ones I'm using: https://www.amazon.com/RDX-Lifting-Bandage-Powerlifting-Sleeves/dp/B00FA2TBRG/ref=sr_1_1?ie=UTF8&qid=1500076550&sr=8-1&keywords=rdx+knee+wraps

I found that sleeves aren't as tight as I want them. So I wrap my knees and quads while I do squats. :)

Something like this. You can find various textures, but this type does the trick for me:

https://www.amazon.com/Athletes-18-Tools-Muscle-Massager-Soreness-Tightness/dp/B015RKCWR6/ref=pd_sbs_200_6?_encoding=UTF8&pd_rd_i=B015RKCWR6&pd_rd_r=X8GDG8GPE22PHNGWM7V1&pd_rd_w=YuSSw&pd_rd_wg=cze8R&psc=1&refRID=X8GDG8GPE22...

Just want to put this here:

I picked up this open power rack, it's $180 usd, feels pretty solid, and has worked out well so far. Works for bench press (sold separately), squat and ohp. I've also done barbell rows with the weight resting on the side bars.

https://www.amazon.com/TDS-Power-Squat-Open-Station/dp/B00VKGLWUU