My Stronglift 5x5 LOG

[captfit]

Hello guys its been a long 5 days i have been out of action , couldn't do any workout in gym , did get some time to swim once and few game of table tennis but that was all . Now what i am thinking is that i only have 2 days this week that i can workout that is Fri and Sat , Sun the gym is closed and Mehdi says we shouldn't do 2 workouts together so i am thinking is tomorrow i will do my workout A Squats , Bench and Rows . And on Saturday i will do Workout B without Squats that is OHP and DeadLifts . That way i will have 2 workout sessions this week .

[mrbear666]

welcome back sir! hope all is well

[captfit]

Nice work on the deads, they're coming up nicely. Just see how you go with the squatting, 3 days a week might take your body a little time to adjust to squatting with that much frequency.

Where are you off to now, business or pleasure?

Well this trip and the previous one were both business . I am an Airline Pilot by profession so end up going for layovers once in a while , luckily i am still positioned in Delhi my hometown but in a month or so i will be posted to Kolkata and i wonder how easy it will be to work out there .

[vegan_rossco]

oooosh those squats are gonna be hard two days in a row :p I did bodyweight squats yesterday and now my legs are still burning ahha
wow you're a pilot that's amazing that must be a pretty interesting job man

[captfit]

I did my Squats today but will just do the OHP , DEADS and the Barbell Rows i missed today for tomorrow's workout .
Yes mate the job is real fun i have just joined so i am starting at the bottom of the pyramid i.e the Junior most in the cockpit but its all fun .

I'l try and figure out how to put my Facebook link in my Signature so i can share some pictures with you .

[captfit]

21/12/12
WEEK 9 WORKOUT #21 A

SQUATS
10xBar
8x27kgs
5x37kgs
5x53kgs

5x5x74.5kgs

I needed some support in the last set not much but just a little so that i dont lockout in the bottom position . These are really killing me i take good 30 mins to finish with just squats , I have no idea how will i do linear progression for 5 more weeks grrrr

BENCH PRESS
10xBar
10x27kgs
5x37kgs

5x5x54.5kgs

Instead of the required 2.5kg Increment from my previous workout i went up by 5 kg and i pulled it off
Next week i'l reach my First goal which i set when i started , that was to have a 20kg plate each side of the bar .

BENT OVER ROWS

Couldn't do them today as i was out of steam and time by the time i finished above so i plan on doing them tomorrow with DEadlifts instead of doing Squats i wll add them . Shouldn't be too much on by back i hope Barbell Rows and DeadLifts together .

I am happy with the progress i mean the squats do take the hell out of me in terms of effort but i still haven't stalled and next workout i will meet my Initial Squats goal as well that is 30kgs Weight each side of the barbell and that would be my BodyWeight Squat .

[Mini Forklift Ⓥ]

Great training, good progress with those deads & squats bud!

[captfit]

22/12/12
WEEK 9 WORKOUT #22 B

Back to Back to Stonglifts workout are killer indeed but well have to squeeze them in somehow when you dont get enough time .So here's my today's log .

No SQUATS as i just did 5x5 of my new PB yest

Overhead Press
10xBar
10x27kgs
5x7.5kgs

5x5x39.5kgs
I had to get a spot to assist my last two sets , i almost went off balance in the last set with the barbell overhead ( That was a scary feeling ) but tightened my gut got the body in balance and finished it .

Pendlay ROWs

No Warmups on this one
5x5x54.5kgs

DEADLIFTS

5x57kgs
3x67kgs
3x77kgs

1x5x92kgs PB
I guess i did screw with my form a little bit on this , will put up a video by today for the same , as in when i was getting up i could actually feel my shoulders curling inward to lift the weight and not up and back .

Overall it was a good workout considering i just did heavy squats a day before i managed to achieve all my goals for the session , as for as OHP i have decided to increase the weight next time but just keep a spot around to get done with the nasty last rep or two .

I am planning to get some Whey Protein as a christmas gift to myself will start with it in January. i am already at the peek of all my lifts so i am happy the year is ending on a good note here , i am definitely stronger than ever before but its a long journey before i sit back and relax .
CHeers !

[mrbear666]

well done mate, good positive end to the year!

[captfit]

http://www.youtube.com/watch?v=A-MiSBdvx-Y

from today's workout , Deadlift - 92kgs

[captfit]

25/12/12
WEEK 10 WORKOUT #23 A

No Squats today as i will workout again tomorrow and will do them tomorrow .

Bench Press

10xBAr
5x37kgs
5x47kgs

5x5x57kgs

Pendlay Rows
Few Warmup sets
5x5x57kgs

So overall i am happy with today's workout , Bench Press looks like its just about to stall soon , i was having a little hard time towards the last one or two reps but i still pulled through .
Tomorrow's gonna be nasty Squats and Deads !

[captfit]

hi all , hope all you guys had a good Christmas . I am just back from short vacation from GOA , place with amazing beaches

Anyhow as you guys can see from my Log i have only done 3 workouts last 3 weeks which sucks add to it unmanaged eating . Now with temperatures going so low i really need to get as much motivation i can get and get towards my goal lifts .

I wanted to share my new years resolution in terms of lifting , I will ontinue focusing on Strength Training till i reach following goals :-

Bench Press - 80 kgs
Squats - 100 kgs
Deadlifts - 125 kgs
OHP - 60 kgs
BodyWeight Chins 1x10
Parallel Bar Dips 1x10 ( with a 5kg dumbbell atleast )

So i hope all of you will be with me in this coming year motivating me , guiding me to reach my goals as soon as possible so i can move to bigger goals .

CHEERS

[vegan_rossco]

hey captfit! nice to see an update and great to see some set goals, looks good to me my friend I'll be with you every step of the way
hope you have a fantastic new year mate

[mrbear666]

happy new captfit, hope you reach all your goals!

[captfit]

31/12/12
WEEK 11 WORKOUT #24 B

SQUATS

8XBar
5x37kgs
5x57kgs
5x67kgs

3x5x77kgs PB

OHP

10xBar
8x25kgs

5x5x40kgs

DEADLIFT

5x67kgs
2x87kgs
1x97kgs PB

I was to do 5 reps of Dead with 97kgs but my grip failed me so dint push to hard , will do them again coming Friday so will nail them then .

Happy New Year to all my friends