(Part 2) Top products from r/Stronglifts5x5

I found the regular simple protein powders to be fine.

If you use a regular protein powder then make sure you're also taking 1 'heaping' teaspoon of creatine per day too.

I like the Optimum Nutrition Extreme Chocolate (https://www.amazon.com/Optimum-Nutrition-Standard-Extreme-Chocolate/dp/B000QSTBNS) but go with whichever you like the taste of best.

Make sure to get a shaker cup (like this: https://www.amazon.com/TOP-QUALITY-Shaker-Blender-14/dp/B01DTHWY5O ), it helps make sure it is good and mixed up.

I got this scale, when I started logging my meals: http://www.amazon.com/American-Weigh-AWS-1KG-BLK-Signature-Digital/dp/B002SC3LLS
It's small (passport size) and can be easily carried around (to the office etc.).
1000g of max. weight should be enough for most ingredients. Make sure to just place a light plastic bowl on it and tare it beforehand, as the scale is small.

The slow carb diet is a great starting point for eating veggies. If you have got a slow cooker (crockpot) you can't go wrong. There are tons of chili- or curry-like recipes that have a reduced amount of carbs and consist of only meat and veggies of all kinds. Those dishes taste amazing, don't actually require a carb-rich side dish (rice etc.) and you can sneak in a ton of veggies.

Once a week I prepare something I call "veggie and protein cake". I take a round glass casserole and fill it with 1lbs leafy spinach, bunch of spring onion, paprika, chili, cauliflower or broccoli add some bacon cubes and feta cheese, while layering the ingredients. I cover it with some grated cheese and stir 6-8 eggs, which I then pour all over the veggies to fill the whole casserole. Put it in the oven for 30min. at 320°F and you made your self a delicious veggie cake that will last you at least a week.

Regarding your cardio training intensity: I see nothing wrong with the cardio. Keep it up as long as your body allows it. I did that myself with running and hid a roadblock as soon as I reached 1x-bodyweight levels on my squat. My legs were just too sore to run 3x/week. Now I'm running once or twice a week and am back to some indoorcycling after my workout.

I'd recommend you to stick to the 3x/w 5x5 SL protocol. Your body needs to get used to the rhythm of a weight lifting break on the weekends. I had serious issues on my friday workouts, when my squats reached 260lbs and more. The two day recovery is often times more than needed and can make a huge difference for the next week.

I know it's addictive and it can be tempting to do more, but you'd be better off to throw in a stretching routine or some extensive mobility work or light cardio on Sundays.

Cheers

Honestly, I'm probably no the right person to ask. This is my first power rack.

My opinion as a first time buyer? No regrets. I see all the other power racks out there from the $1000 ones with the cable setups to the $150 wood DIY setups. This rack is perfect for starting out with 5x5. I am not doing any auxillary exercises (as recommended for beginners in the 5x5 routine) so I don't need any of that stuff. The first set of aux moves I plan to add are leg raises and chin-ups which can both be easily done with this rack without purchasing anything else.

The only thing I suggest is you buy some better j-hooks. I just recently bought these and I love them. I also plan to add some of these plate holders at some point too. Any attachment that fits a 2"x2" power rack with 1" holes with fit these. I've also see some previous sales on the rack itself where they go for sub$200. You just can't beat it if you are't going to out-weight it.

Sounds like a Valgus Knee Fault. Its usually caused by an issue with your stance.

Try lowering your stance from 45 degrees to 12-15 degrees. Anything past this range will make you more vulnerable to a Valgus fault.

Also try to focus on the first 6 inches of your squat, especially try to focus on driving your knees out as you lower.

Finally, rather than focusing on getting your butt out as you drop, focus on getting your hamstrings out. It will lower the tendency to over extend, which can also lead to a Valgus fault.

Another issue could be how you are coming up. Remember focus on Hips coming UP not forward, and try to match that with your chest coming up.

And of course, focus on knees out the entire time, this will help compensate for the weakness in stability once you get past the first 6 inches of your squat.

Just try to hit several air squats and keep practicing this so you get your movement right.

Edit - The reason you may be going as far as 45 degrees could be a lack of range of motion in your ankle. Check out this video of Kelly Starett explaining the pistol test. The lack of range of motion on your ankle could be further emphasising all of the above stuff I've mentioned which makes your Valgus fault more acute. You could consider trying to use your rest days to work on range of motion in your ankle.

I'd highly recommend Kelly's book, which has been a valuable resource at finding my own form problems and working on improving them.

Edit 2 - I haven't tried this yet but I've seen it recommended that if you still can't get your knees out correctly you can also use the Slingshot Hip Circle. Its a mobility assistant that will help keep your hips and glutes activated and your knees out. Looks like something that is great to use during your warmups. Here's a video of Kelly talking about how he uses it on his athletes to help give them a full range of motion.

You might check out Strong Curves, which is basically an adaptation of Stronglifts geared towards women with a bigger focus on aesthetics than SL5x5.

My wife ran SL5x5 with me for about 6 months, then switched to SC. She hit a ceiling on SL5x5 that she was having a lot of trouble breaking through (mostly owing to the fact that she's a tiny woman and it's just hard to add linear gains when you're as small as she is), which was frustrating to her. Strong Curves is less focused on moving as much weight as possible. She is enjoying it a lot more, and it's working her a lot harder. It's most of the same movements, but it's lower weight/higher reps, and it has you doing supersets, all of which will definitely help produce better aesthetic results.

You need to loosen up your muscles after working out. If you don't they will become tight and can cause discomfort, immobility, and injury. You after care is just as important as the workout itself.

Look up different stretches for your legs, back, hips, and glutes. Youtube should help.

Rolling is another method to loosen your muscles and get really hard to reach knots. Look for products like these:

https://www.amazon.com/LuxFit-Extra-Roller-6-Inch-36-Inch/dp/B00KAEJ3V8/ref=sr_1_2?ie=UTF8&qid=1496785701&sr=8-2&keywords=hard+foam+roller

https://www.amazon.com/The-Stick-Original-Massage/dp/B000YDO1NA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1496785877&sr=1-3&keywords=the+stick

https://www.amazon.com/G3Elite-Tissue-Massage-Muscle-Roller/dp/B01M19LUWJ/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1496796193&sr=1-4&keywords=textured+massage+stick

A tennis ball and/ or a lacrosse ball are also good things you can use to roll your glutes and feet.

Getting a semi-regular deep tissue massage is also a good idea.

Depends on who you are, and how much you want to spend, and what you're going to be doing with them.

Personally, I like something a little nicer for that price.

Here are a couple of options, both include the bar:
http://www.amazon.com/dp/B003LT8KDG/
http://www.amazon.com/dp/B000MX5ZS2/

In the end, weight is weight so long as it's accurate. Some weights can be off a little bit, or have the center hole milling off. When you get them put them all on a scale to make sure they're accurate. Probably good to start off with about 300lbs, a lot of sets start here. If you plan ahead now you can get a set you can add to later so you don't have a mixed bag of different manufacturers weights.

I would recommend

Bench
http://www.treadmillfactory.ca/fit-505-fid-bench

Barbell for beginners
https://www.amazon.ca/Barbell-1000-Pound-Solid-7-Feet/dp/B001K4OPY2

The knurling on this is pretty great. Been using this for more than a year.

Also lock jaws instead of clamps.

I have the creamy vanilla and it's pretty good. If you're looking for a fruity flavor, mango peach is the way to go.

https://www.amazon.com/Isopure-Protein-Powder-Mango-Pounds/dp/B000E95HPA

Alpine Punch and Apple Melon don't have too shiny of reviews.

I bought a set of these for OHP:
https://www.amazon.com/gp/product/B00BYPADJS/?th=1&psc=1

Now progress at 2.5lbs instead of 5lb. Hoping it keeps me going!

I had similar symptoms three years ago, was diagnosed with chondromalacia patella due to weak hip adductors exacerbated by rapid weight gain. I started to notice it at work while going up stairs, exactly as you described. Losing the weight, wearing a knee brace, and physical therapy helped a lot. I still get it from time to time when squatting, I usually just cut 10 to 20 % off the weight and keep going while making sure my form is good. Go see an orthopedic surgeon or sports medicine doctor, it's a lot easier to not get hurt than it is to recover.

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](Neo G Tennis/Golf Elbow Strap - Support For Epicondylitis, Tennis/Golfers Elbow, Sprains & Repetitive Strain, Forearm Pain - Class 1 Medical Device - One Size - Blue https://www.amazon.co.uk/dp/B001M0A2LE/ref=cm_sw_r_cp_apa_i_SZ1iDbKSC9KMA)

> following a meal plan with ~215lbs of protien daily

That's a lotta protein! I just wanted to add, in addition to checking your form, that L-arginine/L-citrulline pills can help with muscle soreness. I've taken these in the past: https://www.amazon.com/gp/product/B000OEPAI4

If you can spare $20, http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ is essential reading. There's also a companion DVD at http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/B001U9FDP2/ but YouTube videos work nearly as well.

That's rather expensive. My setup is as follows:

bench

stands

plates

barbell

clamps

Its worth mentioning that the stands were half that price when I bought them and I've had that bar since I was a kid so haven't actually bought that one (it was just sat in the shed for years but it does the job)

Full program here:

https://www.amazon.com/Thrones-Clash-Kings-Swords-Dragons/dp/0345535529/ref=sr_1_1?keywords=game+of+thrones+books&qid=1571108202&sr=8-1

I work out with a buddy of mine who has shoulder problems, he uses one of these to help remove some strain from hanging onto the bar. Bodybuilding.com reviewed it, maybe to give you more insight if its right for you.

Power Rack, oly bar, weights, bench. All you need right there.

Basically the same power rack my gym has.

Decent bench

Quality bar and enough weight to keep you busy for a couple months.

You can probably find some of this on CL for dirt cheap though. Especially the bar and weights since they are a PIA to move.