BigRed goes 5x5
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: BigRed goes 5x5
Thanks, Asparagus! You read my mind about going back to week 5. That's what I"ll plan to do. I'd rather go a bit lighter than I need to and get back into that groove.
Re: BigRed goes 5x5
StrongLifts Workout #34a/13b (monday's workout)
Squat
45 lb - 1x10
65 lb - 1x10
95 lb - 1x10
105 lb - 5x5
Bench
105 lb - 5x5
Row
95 lb - 5x5
StrongLifts Workout #35a/14b
Squat
45 lb - 1x5
65 lb - 1x5
95 lb - 1x5
110 lb - 5x5
OHP
45 lb - 1x5
55 lb - 1x5
65 lb - 1x5
75 lb - 5x5
Deadlift
135 lb - 1x5
145 lb - 1x5
155 lb - 1x5
Went all the way back to week 5 of stronglifts so I can gradually build my strength back up.
Squat
45 lb - 1x10
65 lb - 1x10
95 lb - 1x10
105 lb - 5x5
Bench
105 lb - 5x5
Row
95 lb - 5x5
StrongLifts Workout #35a/14b
Squat
45 lb - 1x5
65 lb - 1x5
95 lb - 1x5
110 lb - 5x5
OHP
45 lb - 1x5
55 lb - 1x5
65 lb - 1x5
75 lb - 5x5
Deadlift
135 lb - 1x5
145 lb - 1x5
155 lb - 1x5
Went all the way back to week 5 of stronglifts so I can gradually build my strength back up.
Re: BigRed goes 5x5
Hey Good to read your Log , great you are starting again , I am on Week 4 of Stronglifts , workout no. 10 tomorrow , its been smooth till now and hope i only go up from here . Will keep checking in !
Re: BigRed goes 5x5
Thanks for poking in captfit!
Re: BigRed goes 5x5
StrongLifts Workout #36a/15b (last Friday)
Squat
45 lb - 1x5
65 lb - 1x5
85 lb - 1x5
115 lb - 5x5
Bench
45 lb - 1x10
65 lb - 1x10
85 lb - 1x10
110 lb - 5x5
Row
100 lb - 5x5
Dips
Bodyweight - 2x10
StrongLifts Workout #37a/16b (today)
Squat
45 lb - 1x10
65 lb - 1x5
85 lb - 1x5
120 lb - 5x5
OHP
45 lb - 1x5
65 lb - 1x5
80 lb - 5x5
Deadlift
135 lb - 1x5
155 lb - 1x5
165 lb - 1x5
Pullups - 1x5
Chinups - 1x6
Squat
45 lb - 1x5
65 lb - 1x5
85 lb - 1x5
115 lb - 5x5
Bench
45 lb - 1x10
65 lb - 1x10
85 lb - 1x10
110 lb - 5x5
Row
100 lb - 5x5
Dips
Bodyweight - 2x10
StrongLifts Workout #37a/16b (today)
Squat
45 lb - 1x10
65 lb - 1x5
85 lb - 1x5
120 lb - 5x5
OHP
45 lb - 1x5
65 lb - 1x5
80 lb - 5x5
Deadlift
135 lb - 1x5
155 lb - 1x5
165 lb - 1x5
Pullups - 1x5
Chinups - 1x6
Re: BigRed goes 5x5
StrongLifts Workout #38a/17b
Squat
45 lb - 1x5
85 lb - 1x5
105 lb - 1x5
125 lb - 5x5
Bench
45 lb - 1x10
65 lb - 1x10
95 lb - 1x10
115 lb - 5x5
Row 105 lb - 5x5
Dips
Bodyweight - 2x12
Squat
45 lb - 1x5
85 lb - 1x5
105 lb - 1x5
125 lb - 5x5
Bench
45 lb - 1x10
65 lb - 1x10
95 lb - 1x10
115 lb - 5x5
Row 105 lb - 5x5
Dips
Bodyweight - 2x12
Re: BigRed goes 5x5
StrongLifts Workout #39a/18b (last Friday)
Squat
45 lb - 1x10
95 lb - 1x10
135 lb - 5x5
OHP
45 lb - 1x5
65 lb - 1x5
85 lb - 5x5
Deadlift
135 lb - 1x5
155 lb - 1x5
175 lb - 1x5
StrongLifts Workout #40a/19b
Squat
45 lb - 1x10
95 lb - 1x10
140 lb - 5x5
Bench
45 lb - 1x10
95 lb - 1x10
120 lb - 5x5
Row
110 lb - 5x5
Dips
BW 1x12
BW 1x10
Squat
45 lb - 1x10
95 lb - 1x10
135 lb - 5x5
OHP
45 lb - 1x5
65 lb - 1x5
85 lb - 5x5
Deadlift
135 lb - 1x5
155 lb - 1x5
175 lb - 1x5
StrongLifts Workout #40a/19b
Squat
45 lb - 1x10
95 lb - 1x10
140 lb - 5x5
Bench
45 lb - 1x10
95 lb - 1x10
120 lb - 5x5
Row
110 lb - 5x5
Dips
BW 1x12
BW 1x10
Re: BigRed goes 5x5
Still trucking here. Let's catch up the journal...
StrongLifts Workout #41a/20b (Wed Nov 28)
Squat
95 lb - 1x10
145 lb - 5x5
OHP
45 lb - 1x10
90 lb - 5x5
Deadlift
135 lb - 1x5
155 lb - 1x5
185 lb - 1x5
Pullups - 1x7
Chinups - 1x7
StrongLifts Workout #42a/21b (Fri Nov 30)
Squat
95 lb - 1x10
150 lb - 5x5
Bench
95 lb - 1x10
125 lb - 5x5
Row
115 lb - 5x5
StrongLifts Workout #43a/22b (Tue Dec 4)
Squat
155 lb - 5x5
OHP
95 lb - 5x5
Deadlift
135 lb - 1x5
155 lb - 1x5
195 lb - 1x5
StrongLifts Workout #44a/23b (Today)
Squat
45 lb - 1x10
95 lb - 1x5
135 lb - 1x5
160 lb - 5x5
Bench
45 lb - 1x10
95 lb - 1x10
130 lb - 5x5
Row
120 lb - 5x5
---
7 more workouts to get back to where about I left off when I took hiatus. Gradually working my way back up. Unfortunately this time I am paying less attention to eating sufficiently. It probably won't be long until a plateau forces me to eat more. The 6 week hiatus dealt me a difficult blow, and I don't intend to make that mistake again. I've felt a little sad at not only how much strength I lost, but how much muscle too. I was really starting to develop some visible muscle mass in the back, chest, shoulders, and thighs and seeing much of that deflate by the end of those 6 weeks kind of messed me up a little. Because at that point I not only lost a lot of that muscle I had gained, but I had *not* lost the fat I had gained along with the muscle. Anyway, I think getting back into the routine has been good and when I get back to where I left off I will be more motivated to eat more. or maybe the new year will motivate me. Blah blah blah. I'm sure I'll get that muscle back and then some over the next couple months. Anyway, lesson learned. No more breaks. No more marathon training.
StrongLifts Workout #41a/20b (Wed Nov 28)
Squat
95 lb - 1x10
145 lb - 5x5
OHP
45 lb - 1x10
90 lb - 5x5
Deadlift
135 lb - 1x5
155 lb - 1x5
185 lb - 1x5
Pullups - 1x7
Chinups - 1x7
StrongLifts Workout #42a/21b (Fri Nov 30)
Squat
95 lb - 1x10
150 lb - 5x5
Bench
95 lb - 1x10
125 lb - 5x5
Row
115 lb - 5x5
StrongLifts Workout #43a/22b (Tue Dec 4)
Squat
155 lb - 5x5
OHP
95 lb - 5x5
Deadlift
135 lb - 1x5
155 lb - 1x5
195 lb - 1x5
StrongLifts Workout #44a/23b (Today)
Squat
45 lb - 1x10
95 lb - 1x5
135 lb - 1x5
160 lb - 5x5
Bench
45 lb - 1x10
95 lb - 1x10
130 lb - 5x5
Row
120 lb - 5x5
---
7 more workouts to get back to where about I left off when I took hiatus. Gradually working my way back up. Unfortunately this time I am paying less attention to eating sufficiently. It probably won't be long until a plateau forces me to eat more. The 6 week hiatus dealt me a difficult blow, and I don't intend to make that mistake again. I've felt a little sad at not only how much strength I lost, but how much muscle too. I was really starting to develop some visible muscle mass in the back, chest, shoulders, and thighs and seeing much of that deflate by the end of those 6 weeks kind of messed me up a little. Because at that point I not only lost a lot of that muscle I had gained, but I had *not* lost the fat I had gained along with the muscle. Anyway, I think getting back into the routine has been good and when I get back to where I left off I will be more motivated to eat more. or maybe the new year will motivate me. Blah blah blah. I'm sure I'll get that muscle back and then some over the next couple months. Anyway, lesson learned. No more breaks. No more marathon training.
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: BigRed goes 5x5
hey big red
good to hear your getting back into the stronglifts programme after the marathon training. it's always a bit of a downer losing strength but chin up bud you'll be back there soon!
how are things where you are? busy this weekend?

how are things where you are? busy this weekend?
klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
viewtopic.php?f=24&t=29098
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Re: BigRed goes 5x5
I guess we are pretty close by with the weights here in Stronglifts , all the best to climb back to your best .
Re: BigRed goes 5x5
Update:
Okay, so I said previously I would never let 6 weeks go by without working out. Well, I made good on that promise...I let about 3.5 weeks go by.
But I'm back at it now. New Year, Fresh Start. I again went back to week 5 of StrongLifts to ease back in and build up momentum. I'm also throwing in some bodyweight workouts to add a little extra stimulation while I build back up. The BW workouts are based on the PLP program I saw on t-nation. basically everyday you do pullups, lunges, and pushups in addition to your regular workouts. The first day you do 10 reps of each exercise and each day you add one rep.
I'm a bit sad at what has happened to my body composition. I'm now ~175 lbs in the 12-16% BF range (waist measurement has increased *a lot* over the past several months unfortunately). Diet-wise I'm going to try to clean out some of the junk and keep calorie intake moderate hoping to get my bodyfat down a few notches before I go back to bulking mode. Let's see how the next month goes.
StrongLifts Workout #45a/13c - Mon 12/31/12
Squat:
45 lbs x 10
65 lbs x 5
85 lbs x 5
105 lbs x 5/5/5/5/5
Bench:
45 lbs x 10
65 lbs x 10
85 lbs x 10
105 lbs x 5/5/5/5/5
Row:
95 lbs x 5/5/5/5/5
Dips:
BW x 15/9/8
Lying tri ext:
20 lb x 12/12/12
PLP #1:
10 pullups/10 lunges/10 pushups
1/1/13
PLP #2:
11 pullups/11 lunges/11 pushups
Okay, so I said previously I would never let 6 weeks go by without working out. Well, I made good on that promise...I let about 3.5 weeks go by.

But I'm back at it now. New Year, Fresh Start. I again went back to week 5 of StrongLifts to ease back in and build up momentum. I'm also throwing in some bodyweight workouts to add a little extra stimulation while I build back up. The BW workouts are based on the PLP program I saw on t-nation. basically everyday you do pullups, lunges, and pushups in addition to your regular workouts. The first day you do 10 reps of each exercise and each day you add one rep.
I'm a bit sad at what has happened to my body composition. I'm now ~175 lbs in the 12-16% BF range (waist measurement has increased *a lot* over the past several months unfortunately). Diet-wise I'm going to try to clean out some of the junk and keep calorie intake moderate hoping to get my bodyfat down a few notches before I go back to bulking mode. Let's see how the next month goes.
StrongLifts Workout #45a/13c - Mon 12/31/12
Squat:
45 lbs x 10
65 lbs x 5
85 lbs x 5
105 lbs x 5/5/5/5/5
Bench:
45 lbs x 10
65 lbs x 10
85 lbs x 10
105 lbs x 5/5/5/5/5
Row:
95 lbs x 5/5/5/5/5
Dips:
BW x 15/9/8
Lying tri ext:
20 lb x 12/12/12
PLP #1:
10 pullups/10 lunges/10 pushups
1/1/13
PLP #2:
11 pullups/11 lunges/11 pushups
Re: BigRed goes 5x5
StrongLifts #46a/14c
Squat:
45 lb x 10
65 lb x 5
85 lb x 5
110 lb x 5/5/5/5/5
OHP:
45 lb x 10
75 lb x 5/5/5/5/5
Deadlift:
135 lb x 5
145 lb x 5
155 lb x 5
Pullups: 6 wide grip/6 hammer grip/4 close grip
Bi curl:
20 lb x 12/12/12
PLP #3: 12 pullups/12 lunges/12 pushups
Squat:
45 lb x 10
65 lb x 5
85 lb x 5
110 lb x 5/5/5/5/5
OHP:
45 lb x 10
75 lb x 5/5/5/5/5
Deadlift:
135 lb x 5
145 lb x 5
155 lb x 5
Pullups: 6 wide grip/6 hammer grip/4 close grip
Bi curl:
20 lb x 12/12/12
PLP #3: 12 pullups/12 lunges/12 pushups
Re: BigRed goes 5x5
PLP #4: 13 pullups/13 lunges/13 pushups
Re: BigRed goes 5x5
Stronglifts Workout #47a/15c
Squat:
45 lb x 10
65 lb x 5
75 lb x 5
110 lb x 5/5/5/5/5
Bench:
45 lb x 20
65 lb x 20
85 lb x 10
110 lb x 5/5/5/5/5
Row:
100 lb x 5/5/5/5/5
Dips:
BW x 15/10/7
LTE:
20 lb x 12/12/12
PLP #5:
14 pullups/14 lunges/14 pushups
Squat:
45 lb x 10
65 lb x 5
75 lb x 5
110 lb x 5/5/5/5/5
Bench:
45 lb x 20
65 lb x 20
85 lb x 10
110 lb x 5/5/5/5/5
Row:
100 lb x 5/5/5/5/5
Dips:
BW x 15/10/7
LTE:
20 lb x 12/12/12
PLP #5:
14 pullups/14 lunges/14 pushups
Re: BigRed goes 5x5
PLP #6: 15 pullups/15 lunges/15 pushups
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