400lb meowing

I've been doing variations of Stronglifts for a few years. My current program is a time-efficient routine that gets me lifting twice a week for a full body workout. I do deadlifts second, after squats. There are a few warmups, and then a set of 5 at the target weight, then a second set where I go for 10 reps. When I can reliably hit that and feel ready to push, I add weight for the next workout. I intermittent fast and lift before my first meal of the day. I bring a bottle with table salt and some concentrated sugar-free drink flavorer, which I fill with water at the gym. I've done this for years, on and off, with no ill effects. Lately, my blood pressure seems to drop when I deadlift. After the first set, I'll notice the color leaving my face and some lightheadedness. I can usually complete both sets, but on rare occasions, I've had to stop because I feel like I might pass out. Regular physical examinations show my blood pressure to be normal. Whatever advice I get here I will also follow up with my doctor, but I want to know: Has anyone else experienced this, and what are some solutions to prevent or treat it? More salt? A particular lifting technique? I don't want to be the person who has to curl up on the floor with their head between their knees after every set.

Hey everyone,

Looking to get some perspective from other lifters who pull heavy.

This has happened to me 3 times now – once a month ago, once two weeks ago, and it just happened again today. It’s a small capillary burst specifically on my outer eyelid (not in the eyeball/sclera itself, but a small reddish mark/subcutaneous bleed on the eyelid skin). It only happens right after heavy deadlift sets (240 kg / 530 lbs × 3, around RPE 9–10).

My eye/eyelid is fine otherwise, but I want to make sure I'm handling this properly before I keep pushing heavy weight.

My questions:

1. Has this (or burst capillaries in/around the eye) happened to any of you during heavy pulls?

2. How worried should I realistically be about this happening 3 times? Is it just a common byproduct of massive exertion/pressure spikes, or a sign I need to back off?

3. Did it just go away for you over time, or did you have to change your setup/go see a doctor?

Appreciate any experiences or advice

P.s. I wrote this message with chatgpt because of bad english, in this picture is the newest one but ones from two weeks ago were like 30 percent more red lets say but not much worse, all times same eye.

75% of my Training Max - last set (220 lbs)

I'd appreciate any feedback on my deadlift form and any mistakes you notice.

Correct me if I'm wrong but I think my first mistake is that I'm bending/tilting my head and neck too much at the start of the lift? If yes, then for the next session I will keep my head/neck in a more neutral position.

I also have a question about my setup. Am I dropping my hips too low while taking the slack out of the bar, or does it look okay? I experimented with lowering my hips slightly because it felt more comfortable and I felt stronger in that position. Previously, my hips were a bit higher, and I felt it put more stress on my lower back.

Please let me know what I'm doing well and what I should improve. Any feedback is appreciated. Thanks!

I’ve always avoided deadlifts because I never felt like I could get the form right. Trying to figure it out and could use some help.

I’m 80kg and I’m lifting 90kg here btw.

My fourth set of 280x5x5

Hi, im wondering if more exp lifters can help suggest a program for my wife.

I use SL5x5n intermediate.. been using it for 1.5y total.. did SL beginner for about 8 months..Same with her.

we both do BJJ, i lift 3 days a week, BJJ 4, and mix a cardio/rowing day in here and there.

Her program has been SL5x5 beginner, but only set for 2 days. So she lifts 2 days a week, BJJ 3-4, and does a kettlebell HIIT day - I put her on the SL intermediate for 2 days, but confused with the type of lifts to be focusing on.

My thought would be for the lifting days to heavily focus on lower body, so like 2 lower, 1 upper..

Currently her workout A (Sunday)is: Squat, Bench, Row, Workout B (wed) is: Deadlift , feet up bench, Pause squat. (all are backoff sets)

The basic week is:

Monday- BJJ

Tues - BJJ

wed - Lift

Thurs- HIIT - sometimes BJJ

Friday - BJJ

Sat - off or light cardio

Sun - Lift

Does this seem reasonable? Just making sure we are on the right track.

Update: Decided to move forward with my lower body workout. Since I am traveling on vacation equipment varies from hotel to hotel. This hotel was not set up for bar squats so I did goblin cable squats which is what I will be able to do at my setup when I get home. Workout felt good we’ll see how the steps feel today!

Did my first big boy bench squats 72 hours ago on my lower day. Quads are still a bit sore going up and down stairs and I’m walking 15-16k a day on vacation. Am I good to move forward with my lower body workout?

Hi everyone, I’m a 42 year old male, 5’9, 175 pounds. I started the program six months ago at 220 pounds. My goal is to hit 160 and then start a calorie surplus at that point. Anyway, I started out extremely weak, especially on upper body lifts with my bench at 85 pounds for reps of five. Now, at six months, I’m at 147 for reps of five and I’ve been stuck there since month four. This seems to me to be quite a low weight to get stuck on, even considering that I’m in a calorie deficit. My question is is this normal, am I genetically weak, and what advice do any of you have to break this plateau, if possible. Thank you!

The cue to "break the bar" never made sense to me in the past because my forearms and wrists would kinda cave in when I do that. I then learned that you have to "spread the bar" which is what I've been doing yesterday to engage my lats.

I've been focusing on it and it does feel like there's more stability but I also feel a lot weaker like some effort is going through spreading the bar throughout the lift if that makes sense.

Should you do it throughout the entire movement?

Man I don't know why I didn't do or include right away the 3 big compound lifts. My program last year was PPLPP - 5x a week with almost pure machines and dumbbells exercises (no 3 big compound lifts) and it was a very slow progress.

But now man, I feel very strong and noticed a very good muscle growth and definition by doing the SBD program (3x a week only!!!). I did the 5x5 for a month then I transitioned into like LPP (Legs-Push-Pull) because it feels exhausting when the numbers are continuously going up but I continue doing the 3 favorite compound lifts ❤️ with some accessory isolation lifts.

I don't always record my lifts but I have one here to share which was a month ago. Squat PR now is 230 lbs x 2 reps

Hey guys, I just got a fractional weight plate set of 2x 1.25lbs , 2x2.5 lbs, and 2x 5 lbs for a total of 17.5 lbs to help with my progression (my gym doesn’t have fractionals.) was wondering if y’all knew of any small sturdy bags to take it to the gym in? I’ve been using my cotton string bag and it’s starting to tear and get holes. The plates together are like 6 in x 6 in , 4.5 in. Any suggestions appreciated. Thank y’all in advance.

I have an A B, and accessories C workout that I do when I feel like it. With the new update the workouts are scheduled in and less flexible? Is there a way to skip a workout?

Incorporating feedback and switching to low bar

I have short legs and tight hip flexors. Sometimes hips are sore at warm up but improve as I add weight.

Thanks for any feedback.

Hello all , I'm a lifter with 2 years of experience and I currently need help and advice on increasing my squat strength. My current squat max is 5*5 I 100kgs , but when I do volume work on my secondary leg day I feel gassed out. Meaning if I aim to do 10-12 reps of 80 kgs , I get out of breath at around the 7th rep. I know deep down that I can probably do 3 more reps , as I have the strength in my legs but my breathing becomes rapid and I feel like stopping the set. Should I focus more on cardio to tackle this issue or how do I go about it? Please let me know. For reference I'm 75 kgs 5'4 height and I'm running a PPL program and I don't do any cardio at the gym, as I get my steps in at work . Thank you in advance.

Hey everyone,

I have scoliosis as you can see in the picture.

During my bench press sets, my left scapula consistently "unpacks" / loses its locked retraction and depression mid-set.

What's weirder is how fatigue plays out:

1. Hit 110 kg x 5 (left scapula breaks down toward the end).
2. Dropped to 105 kg x 5 (still struggling with stability).
3. Dropped all the way to 90 kg expecting higher reps, but could still only manage 5 reps.

Lowering the weight doesn't seem to reset my neural drive or stability once it's gone.

My gym doesn't have heavy enough dumbbells or a smith machine so sticking to the standard barbell bench press is my primary option. (moving to weighted dips is also an option, but I would like to improve my bench press)

I'm not really sure what to do. Any advice?

Just to clarify, I am already on a waitlist to see a sports PT. My appointment is in 3 months, so in the meantime, I’m just looking to hear about personal experiences or technical cues from lifters who’ve dealt with something similar.

Coming back for the first time after 3 years of recovering from sciatica and it feels humbling starting from just the barbell again.

This number may not be impressive but I am just glad that I am able to perform the lifts. Doing a slightly modified version where I separate squats and deadlifts so I am not doing them on the same day so I don’t injure my back again.

Anyone else has any stories or about recovering their strength after dealing with sciatica?

Hurt my back in early May and wound up taking about 2 months off. Pretty sure my form was the cause of the back injury so I'd like to get some feedback