Pendlay 5x5 or Stronglifts 5x5?

[Schyluer]

The only difference is that Pendlay 5x5 has the lifter do power cleans and Weighted chins right? I was wondering if someone could explain to me what the slight benefits of each would be.

[PFerrari]

With SL 5x5, you will deadlift more often which is a benefit if you want to build more lowerback and leg strength. However, deadlifts can be hard to recover from once they get heavy (which is why SL 5x5 only has 1 top-set for deadlifts and not 5 heavy sets).

For Pendlay 5x5, you usually do power cleans OR chin-ups. The major advantage of doing the power cleans is developing explosive strength which is very important for sports and also helps provide a good foundation if you want to transition to more olympic-lifting focus later on. As a general rule, Pendlay 5x5 will be easier to maintain for longer because you are doing ramped up sets and not "sets across".

For complete beginner, I'd recommend SL5x5 because you get more volume at higher weight which will help instill good form under stress. Eventually I'd recommend switching to Pendlay 5x5, or if the athlete has a basic base of strength already. Just my opinion, but hope it helps!

[Schyluer]

Thanks for the quick and educated reply. I would really like to do the Pendlay 5x5.. Here's why it's a toss up for me though. My form on the power clean is sub par at best. I'm tall and skinny and have weak legs and shoulders and the strength I do have in my legs is very quad dominant. The hamstrings being weak I was told by my old Coach causes me to not be able to catch the weight right. I have done some OLY lifting as I was in a very competitive Crossfit gym for a year. I'm not a super athlete but I'm not a newbie either. Do you think I should focus on the SL 5x5 to develop my hammies through the DL or do you think I could do the Power Cleans and because I start light my form would be better and I would adapt to the weight and be able to develop my hammies just as well? I know the form of the power clean but when I get heavy form goes out the window. Any suggestions or thoughts would be greatly appreciated.

[PFerrari]

I think deadlifting more often would be helpful for hamstring development. You may also consider working in some RDLs, glue ham raises, and/or good mornings to add to hamstring strength. (I recommend at least doing RDLs 1x/week) You could do these with for 3-5 sets of 5 at the end of every workout with light weight without hurting your ability to recover.

I'm not a believer in waiting til something else gets stronger to work on something else. If you want to get better at PCs, do some PCs even if it's with lighter weight. Gradually build the weight and as your hams get stronger from deadlifting and hamstring accessory exercises, your technique will be more refined on the PC and you'll be ready to go. Best of luck.

[kublaire]

do you lowbar or highbar squat?
i know not too many people advocate lowbar squatting here but its more hamstring dominant, might be something to consider.
+1 on the RDL's.

[Schyluer]

Again thank you for quick replys. I think ill do the Pendlay 5x5.. Is low bar mean where u place the bar on your back instead of right on your traps? I just started putting the bar lower on my back.

Couple questions I had throughout the day..
1. When doing the Pendlay 5x5 can you do triceps or biceps on off days? I would probably just do thickbar bb curls and weighted dips.
2. I have ectomorph wrists and arms and would like to build those as well. If I can get my hands on a thick bar what do you think of me using it during Pendlay 5x5?
3. On off days I would also like to run for an hr to flush lactic acid. Is that ok?

[Schyluer]

And one more question. My max bench is 235 right now. I can i know what my starting weights should be for each lift?

[PFerrari]

1. Sure you can do those kinds I assistance work on off days. If you find it too hard to recover then cut them out. But it shouldn't be a problem.
2. The thick bar curls will help that as well as dead lifts. If you want the grip more from DLs, do double overhand grip or your warm-ups or before it gets too heavy. Then switch to mixed.
3. I wouldn't recommend it because it can slow the muscle rebuilding process actually from what I've read.
4. Is your 1 rm 235? If so, I'd start at about 50% and increase by 5 lbs each workout. Strength isn't a race. Better to start a little low and maintain progress than stall too quickly.

[Schyluer]

Ferrari thanks so much for the quick replies. I feel like I owe you lunch or something! Yeah my 1rm is 230 right now. Last summer I benched 265 for 3 reps weighing 180 lbs at 6ft4. But that was before 4 sinus infections, pneumonia, and sinusitis nose surgery. I'm hoping muscle memory comes into play.
So if half of 230 is 115 than should I do ramped up sets to 115 or just do 5x5 of 115? In the Glenn Pendlay article I read on the Strong Lifts website he talked about ramped sets. But ramped sets to 115 seems kind of ridiculous. I mean if that's the way it's supposed to be done I'll just do it. If i am supposed to do ramped sets how would i go about ramping my sets to 115? And should I start at 50% of all my lifts? Also what can I do for cardio that won't slow my progress? Would I be good running 2 miles as fast as I can, sprints, or maybe rowing a 5k?

[Schyluer]

Oh I just had a thought.. Is ramped up sets up to the 115 the warmup to the 5x5 of 115? I guess that would make more sense.