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 Post subject: Re: BigRed goes 5x5
PostPosted: Mon Aug 27, 2012 3:03 pm 
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Posts: 99
StrongLifts Workout #21

Bench - 125 lb (5/5/5/5/5)
Squat - 45 lb (15) 145 lb (5/5/5/5/5)
Row - 120 lb (5/5/5/5/5)

I usually go in the morning, but today I went in the afternoon. No squatting available and both racks had a long wait. Waited a while, then decided to go ahead and start with bench so I didn't lose motivation. After bench went back to squat rack to wait and still had to wait for some time. Because of all the waiting for squats taking up so much time, I skipped my usual dips at the end to get back home. These three lifts still doing relatively easy. Squats are taking a little bit effort now, but not sooo much. Felt disorienting changing the order of my lifts. Will probably try to stick with going in the morning for the future.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Wed Aug 29, 2012 11:35 am 
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StrongLifts Workout #22

Squat - 45 lb (10) - 150 lb (5/5/5/5/5)
OHP - 45 lb (10) - 100 lb (5/5/4/4/3)
Deadlift - 135 lb (5) - 155 lb (5) - 185 lb (5) - 195 lb (5)
Chinups - 6/6/6

First time I've failed any sets (last 3 sets of OHP). There was no way I was going to get all those reps today with how sleep deprived I've been the past week and a half.

Chinups my grip was giving out early again. I assume because I'm working it harder on Deadlifts now...I actually started feeling my grip fail a little on the last set of deadlifts so I switched to mixed grip (left hand overhand, right hand underhand) in the middle of the last set.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Fri Aug 31, 2012 10:18 am 
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StrongLifts Workout #23

Squat - 45 lb (10) - 155 lb (5/5/5/5/5)
Bench - 45 lb (10) - 95 lb (10) - 130 lb (5/5/5/5/5)
Row - 125 lb (5/5/5/5/5)
Dips - +25 lb (10/7/5)


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 Post subject: Re: BigRed goes 5x5
PostPosted: Mon Sep 03, 2012 9:55 am 
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Posts: 99
StrongLifts Workout #24

Squat - 45 lb (10) - 160 lb (5/5/5/5/5)
OHP - 45 lb (10) - 100 lb (5/5/5/5/5)
Deadlift - 135 lb (5) - 185 lb (5) - 205 lb (5)
Chinups - 10/5/4

Was surprised I was able to manage all the overhead presses, since last time I had failed. My energy was not great this morning - my stomach felt a bit empty, all I had a to eat for breakfast was a pear, two plums, and a handful of greens (need to get groceries!). So upward and onward!

On deadlifts I managed to keep the double overhand grip for all of the last set (last time I had to switch to over/under) but on the last two reps it felt like the bar was close to slipping out of my fingers.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Tue Sep 04, 2012 5:24 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Nice progress! From experience I can tell you there will be days that you will surprise yourself, and days when you feel OK but just don't have it in you. Keep using that double overhand grip and your grip strength will increase as your deadlift weights increase (up to a certain point of course). If it gets to the point that you can't pull the bar without it slipping out of your hands, then switch to the over/under grip or hook grip. Somethings you can do to help grip strength: 1. at the end of the deadlift final set, stand there holding the bar as long as you can, and put it down only when you think it's going to slip. 2. at the end of your chinup sets, do a dead hang for as long as you can.

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 Post subject: Re: BigRed goes 5x5
PostPosted: Wed Sep 05, 2012 8:21 am 
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Joined: Mon Jun 04, 2012 8:00 am
Posts: 99
StrongLifts Workout #25

Squat - 45 lb (10) - 165 lb (5/5/5/5/5)
Bench - 45 lb (10) - 95 lb (5) - 135 lb (5/5/5/5/5)
Row - 130 lb (5/5/5/5/5)
Dip - bodyweight (17)

On squats for the first set working set I tried the low bar position (bar down on upper shoulder blades, grip very close together) and it went fine I suppose, but I felt insecure because it just feels so unfamiliar and went back to high bar resting on traps and grip a little wider. Is the high bar going to serve me fine for a while? The low bar just feels odd, but I know Rippetoe prefers it...

Felt good to throw on the big boy plates on the bench press :-) As I'm starting to work a little harder I've been more careful to take 1-2 minutes between sets rather than the 30-60 sec I'd been doing for a long time. So workout is unfortunately getting longer. So for dips I just did as many reps as I could in one set with just my bodyweight, rather than getting the dip belt, loading it with weight and doing 3 sets.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Wed Sep 05, 2012 8:24 am 
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Joined: Mon Jun 04, 2012 8:00 am
Posts: 99
Asparagus - thanks for the encouragement and for the grip advice! I will definitely try that out!


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 Post subject: Re: BigRed goes 5x5
PostPosted: Wed Sep 12, 2012 8:27 pm 
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Posts: 99
Gotta catch up! My computer's down so I have been able to log the past several workouts...managed to snag my wife's computer for a moment so here goes:

Strong Lifts Workout #26

(9/8/12)

Squat - 170 lb (5/5/5/5/5)
OHP - 105 lb (4/3/3/2/2)
Deadlift - 215 lb (5)

Didn't write down my warm up sets that day so I don't remember what they were.

Obvbiously a fail on the OHP

StrongLifts Workout #27

(9/10/12)

Squat - 45 lb (10) - 175 lb (5/5/5/5/5)
Bench - 95 lb (10) - 140 lb (5/5/5/5/5)
Row - 135 lb (5/5/5/5/5)
Dips - Bodyweight (18)

StrongLifts Workout #28

(9/12/12)

Squat - 95 lb (10) - 180 lb (5/5/5/5/5)
OHP - 45 lb (10) - 105 lb (5/4/2/1/2)
Deadlift - 135 lb (5) - 225 lb (5)

2nd failure on 105 lb for OHP.

Wasn't able to get to the gym in the morning as usual and ended up going at 6pm. Ugh. Rush hour. Packed. Just tried to get done what I needed done and leave as quick as possible.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Wed Sep 12, 2012 8:28 pm 
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Joined: Mon Jun 04, 2012 8:00 am
Posts: 99
On another note, yesterday I saw a friend who I hadn't seen in about a month and he noticed that I looked much bigger and asked me what was going on. I told him I was lifting weights and he said it showed. That felt nice :-)


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 Post subject: Re: BigRed goes 5x5
PostPosted: Mon Sep 17, 2012 11:09 am 
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Joined: Mon Jun 04, 2012 8:00 am
Posts: 99
StrongLifts Workout #29

Squat - 95 lb (10) - 185 lb (5/5/5/5/5)
Bench - 95 lb (10) - 145 lb (5/5/5/5/5)
Row - 140 lb (5/5/5/5/5)
Dips - bodyweight (20)

StrongLifts Workout #30

Squat - 45 lb (10) - 95 lb (5) - 190 lb (5/5/5/5/5)
OHP - 45 lb (10) - 105 lb (5/5/4/4/4)
Deadlift - 135 lb (5) - 155 lb (5) - 185 lb (5) - 205 lb (5) - 235 lb (5)

3rd fail on 105 lb OHP, though I got much closer this time. So next workout I deload 10%. Deadlift kept double overhand grip on all sets except the final one in which I used over/under. Even with the mixed grip I could feel my grip starting to fail me and in between the last two reps of the final set I had to pause to reset my grip. Now that I'm working harder I'm resting longer in between sets and workouts are starting to get a little longer than I would prefer, so I cut out the chinups I usually add at the end today. This is the end of my 10th week on StrongLifts.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Wed Sep 19, 2012 9:16 am 
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Joined: Mon Jun 04, 2012 8:00 am
Posts: 99
StrongLifts workout #31

Squat - 45 lbs (10) - 95 lbs (5) - 135 lbs (5) - 195 lbs (5/5/5/5/5)
Bench - 45 lbs (10) - 95 lbs (5) - 150 lbs (5/5/5/5/5)
Row - 145 lbs (5/5/5/5/5)

Squats are officially starting to get hard.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Sat Nov 03, 2012 3:36 pm 
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Joined: Mon Jun 04, 2012 8:00 am
Posts: 99
I've been in absentia as I came to a point in my marathon training at which I had to compromise my lifting plan in order to focus my energy and recovery on running. Well, the marathon has now been cancelled. Oh well. So, Monday I will be getting back to StrongLifts.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Mon Nov 05, 2012 1:38 pm 
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Joined: Mon Jun 04, 2012 8:00 am
Posts: 99
StrongLifts Workout #32a

After taking about 6 weeks off of strength training in order to focus on marathon training for a marathon that didn't actually happen, I am back at it today. I decided to reduce the weight from where I had left off and I was right to. Definitely felt today that I had lost quite a bit of strength. Oh well. Workout was as follows:

Squat - 45 lb 1x5
95 lb 1x5
135 lb 5x5

Bench - 45 lb 1x10
95 lb 1x5
125 lb 5x5

Row - 125 lb 5x5

Hope to be back to where I was in late September by early/mid December. I have decided to put long distance running away for a while and just focus solely on strength. From now on and for the foreseeable future all my runs will be short - just enough to keep some level of cardiovascular fitness (10-30 minutes).

My body weight had been up to about 180 in late September. I'm at about 175 now. We're going to be on a stricter food budget here now so bulking will be a little bit more challenging, but I'll try to at least keep stocked on oats, rice, beans, lentils, bananas, nuts and seeds as well as some kind of greens.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Wed Nov 07, 2012 11:54 am 
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Joined: Mon Jun 04, 2012 8:00 am
Posts: 99
StrongLifts workout #33a

Ugh. I've lost more ground than I had thought. Legs were massively sore from Monday's workout, so I went easy on Squats.

Squat
45 1 x 5
65 1 x 5
85 1 x 5
95 1 x 5
115 1 x 5

OHP
45 1 x 5
85 5 x 5

Deadlift
135 1 x 5
155 1 x 5
185 1 x 5

I may de-load even further than I already did. Sucks. But oh well. I'll get back on track eventually.


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 Post subject: Re: BigRed goes 5x5
PostPosted: Wed Nov 07, 2012 5:43 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Glad to see you're back at it. Bummer about the marathon let down.

At the beginning of strength training, the gains/losses can happen pretty quickly. A 6 week break after 10 weeks of lifting is significant, so don't feel bad about a loss in strength. I agree with you deloading right off the bat and not trying to hit the same weights and fail. I would try deloading back to where you were at the beginning of week #5 (workouts #13 and #14). If those weights are super easy, then go to your weights from workouts #17 and #18 and start back up the ladder from there. Even if those are still easy, you want to get the work in on your form to get back into the groove.

Good luck!

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


Top
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