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My Stronglift 5x5 LOG


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10th June

 

I am cutting back the volume to 3x5 simply coz its too hot to train in 40 degrees and i need to shorten my workouts . Been getting positive comments from friends on how i am starting to look broader

 

Squats

 

Barx5

5x40kgs

5x60kgs

3x80kgs

 

3x5x90kgs

* I had the spotter in the last set for last two reps

 

Bench Press

 

10xBar

5x37kgs

5x47kgs

3x57kgs

 

3x5x64.5kgs

 

Pendlay Rows

3x5x50kgs

 

Incline Dbell Bench

2x8x20kg Dbell

 

Lat Pulldowns

1x10x45kgs

1x8x52.5kgs

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12th June

 

Squats

 

10xBar

5x40kgs

4x60kgs

3x80kgs

2x85kgs

 

2x5x92.5kgs

* Wanted to do 3 sets but my training partner was kinda tired .

 

Over Head Press

 

10xBar

5x35kgs

2x4x45kgs ( Tough )

 

4x5x50kgs ( Surprisingly felt easier than 45kgs )

 

Deadlift

 

1x5x57kgs

1x5x77kgs

 

1x5x92kgs

 

Kick Ass session although lasted over 75-80 mins

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14th June

 

Went into the gym feeling lousy despite a 6-7hr sleep and a rest day yesterday . Started with bench and couldn't even get through my warm up sets , the power wasn't there the body still felt as it was in sleep . Felt like crap and i almost decided to pack up for home when i couldn't Bench a single rep for my weight today . So i decided to mix up things and prevent the session from going waste .

I did a quick arm and abs workout .

 

Barbell Curl

1x12x25kgs

1x10x30kgs

1x8x35kgs

1x6x35kgs

 

Cable Tricep Pushdown - 3x10x5plate

 

Dbell Curls - 2x10/8x10kgs

 

Overhead Tricep Cable extension - 2x10x5plates

 

Hammer Curl - 2x10x7.5/10kg Dbell

 

One Arm Dbell Extension - 2x10x6/8kgs dbell

 

 

Abs Crunches 3x12

Side bends 3x15

 

I aim to eat a lot today and sleep 8-9 hours so i can get some recovery for tomorrow's session .

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Nice training there, looks good! What are you training next?

 

@MF I

did some interval running today out on the street with 8 Splits of 1 minute Run and 1:30 minute slow walk . It was very slow nothing intense but by my 3rd or 4th running split my calves really felt a strong burn .

Is this okay as i am running after ages and have never really been a running person or could be it a running form problem ?

It's probably just down to conditioning ~ being new to the running and trying to adapt to the change of training stimulus.

 

Doesn't sound like a problem per se, it should ease off and go away as your running fitness increases. I'd probably up your walk/recovery time to 2mins though, that will probably help a little. Let me know how you go

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CRAZZYYY WORKOUT

 

My friend got this tub of Muscle Pharma's Assault Pre-Workout . So i decided to try it and took half a scoop 30 mins pre workout .

Now i am not sure if it was the supplement or the Psychological effect of taking something but i ripped the squats apart .

 

Squars ( Smith Machine )

 

10xBAr

5x40kgs

10x60kgs

8x80kgs

 

2x5x100kgs ( NEW PB RECORD , WITHOUT A SPOTTER )

* Was supposed to do 95kgs today but just felt like 100 kgs and i did pull it off .

 

Bench Press

 

10x37kgs

8x47kgs

8x57kgs

 

2x5x67kgs ( Last set had a spotter )

 

Drop Set

1x5x67kgs >1x5x57kgs > 1x5x47 kgs > 1x5x37kgs

 

Seated Cable Rows ( Replaced Barbell Rows for a change )

 

1x10x45kga

2x8x52.5 kgs

 

Overall the workout felt superb , lot of energy and lot of pushing enthusiasm .

I've got tons of videos doing various stuff in gym , my friend is trying to compile it all into one put a nice song in the background and put it on you tube , keep looking out for it

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17th June

 

Squats

 

10xBar

8x40kgs

8x60kgs

8x80kgs

2x5x102.5kgs PB

 

OverHead Press

 

10xBar

8x35kgs

5x45kgs

2x5x50kgs

1x6x40kgs

 

Dbell Lateral Raise

2x10x5kg Dbell

 

Dbell Bent over raise

2x10x4kg Dbell

 

Barbell Shrugs

2x10x75kgs

1x15x55kgs

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14th June

 

Went into the gym feeling lousy despite a 6-7hr sleep and a rest day yesterday . Started with bench and couldn't even get through my warm up sets , the power wasn't there the body still felt as it was in sleep . Felt like crap and i almost decided to pack up for home when i couldn't Bench a single rep for my weight today . So i decided to mix up things and prevent the session from going waste .

I did a quick arm and abs workout .

...

Cheers for not letting your mood get the better of you and still putting hitting the weights. Sometimes it just isn't there - it happens to all of us. If it starts to drag on for multiple days then it might be time to take a deload week, but if it just happens every now and then it's perfectly normal.

 

You're getting stronger! And post that video!

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@asparagus

 

Its going pretty okay i have already hit 100kg on Squats and other lifts are coming off decent as well . the entire video might take time but i'l try and get this Deadlift one i got the other day , i need a form check anyhow . Will be up in couple of hours .

 

@Ross

 

yeah man working on that video , weekends been okay resuming work from 6th july so trainings gonna take a hit it seems

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21st June

 

Squats

 

10xBar

5x50kgs

5x70kgs

3x90kgs

 

2x5x100kgs

 

Leg Curl Machine

2x10x2 Plates

 

Shoulder Dumbell Press

 

1x10x10kgs Dbell

2x8x15kg dbell

2x5x18kg Dbell

 

Lateral Side Raise - 2x12x5kg Dbell

Bent over Rear Lateral - 2x10x4kg Dbell

Upright Rows - 2x10x30kgs

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24 June

 

* I was short on time today and very sore from the Arm Workout from Saturday so just decided to do an all lower body quick workout .

 

Squats

 

10xBar

8x40kgs

8x70kgs

8x80kgs

8x90kgs

 

Leg Press

10x70kgs

10x90kgs

10x120kgs

 

Straight Leg Deadlift ( Just experimental trying to get the feel of this variation )

2x8x37kgs

 

Lying Curl

2x8x15/22.5 kgs

 

Out of the Gym in 45 mins

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26th June

 

This week seems like more of a fun week , earlier on Monday i did a complete Quick Leg routine , today i did Short but good Chest workout .

I guess i can isolate body parts this week as this will give body some break from Strength Training .

 

Chest Day

 

Incline Barbell Bench Press

1x8x37kgs

2x5x47kgs

1x8x52kgs

 

Flat Barbell BenchPress

2x5x57kgs

1x7x62kgs

 

Pec Dec Fly

3x8x3 Plates

 

Push Ups

10,10,8,10

 

Some ab work .

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Actually its kinda fun just needs some conditioning to it as haven't done isolation in a while and a particular body part worked for 8-9 Sets Straight up ends up making it a little fatigued. Although its not as fun as going for maxes every other workout .

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27th June

 

Back & Traps

 

Barbell Rows

1x10x37kgs

3x8x47kgs

 

One Arm Dbell Rows

3x10x20kgs Dbell

 

Lat PullDown

3x10x6plates ( 45kgs )

 

DEADLIFTS ( I wasn't planning on doing them but by the end of the workout i saw the gym was empty so went for it )

 

1x7x57kgs

1x7x77kgs

1x5x87kgs

 

Barbell Shrugs

3x10x70 kgs

 

I am enjoying this Isolation stuff .

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I would just summarize how my 2 months Stronglifts Round 2 went . I started on 29th April - 30th June .

 

The gains are not a lot considering i almost achieved 80-90% of it earlier when i ran the cycle its just that due to the gap i had to start again from middle .

 

Squat - 55kgs ( 3 x5 ) >>> 105kgs ( 1x3) 100kgs (2x5) 97.5kgs ( 3x5 )

Bench - 27kgs (5x5) >>> 67kgs (2x5) 64.5kgs (3x5)

Barbell Rows - 35kgs (5x5) >>>55 kgs ( 3x5 ) * Didnt realy put a lot of effort in these

Over Head Press - 30kgs (5x5) >>> 50kgs (3x5)

Deadlift - did not do a lot of these max i hit was 97kgsx5

 

This was my second time on the routin intial being Nov-Dec-Jan . Lifts were easier this time therefore i could progress more , specially squats . It did not follow the program word to word for example just doing 3x5 instead of 5x5 and adding some extra exercises but it did not really hamper the strength apart from a one or two bad day .

 

Supplements - Protein ( 1 scoop everyday post workout , morning on non workout days )

Creatine ( Along with protein )

 

Diet - I hit around 2500cal approx +/- 200cal everyday with around 100-130gms protein 70% of the time. Being a typical Indian diet it was more carb dominant which helped me gain around 3-4kgs weight in this period and some belly fat

 

*This info is just for anyone who is going through my thread and is thinking of doing this program . Its a good one but just don't go overboard with surplus calories and too much carbs , they dint help in my case leaving me in the end with lot of belly fat to take care of .

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Alright then next 8 weeks i am planning to loose some weight . I will cut down on Calories and have already started some morning walks and occasional sprints . There will be a lot of movement with flying so lot of hotel gym for workouts . For the same reason i am getting off Strong-lifts as i wont have all the equipment every time . So i will do a more focused split with the aim of maintaining my maxes and get some definition .

 

1st July

Chest-Triceps ( With some Heavy Squats , saw the empty Bar and couldn't refrain myself )

 

Squats

10xBar , 10x40kgs , 10x60kgs , 5x80kgs

5x100kgs

3x105kgs ( PB )

 

BENCH PRESS

10XBAR , 10X37kgs , 6x47kgs

6x57kgs

2x5x67kgs

 

Incline Bench

8x47kgs

2x6x57kgs ( Needed a lot of assistance , not yet the weight to hit it seems )

 

Incline Flyes

2x10x10kg Dbell

 

PullOver

2x10x18kg Dbell

 

Tricep Rope PushDown

3x10,9,8x5 Plates

 

Dbell Overhead extension

15kg Dbells

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2nd July

 

Back-Bicep

 

LAt PullDown Machine

1x15x 4 Plates

1x12x 5 Plates

1x12x 6 Plates

1x10x 6 Plates

 

Seated Cable Rows

2x10x5 Plates

1x6x6Plates

 

Barbell Rows

10x45kgs

2x8x48kgs

 

One Arm Dbell Row

3x10x20kg Dbell

 

Barbell Curls

1x10x25kgs

2x8x30kgs

 

Dbell Hammer Curls

3x10x7.5kg Dbell

 

Reverse Grip curls

10x15kgs

8x20kgs

 

* What do you guys say ? Too much volume or alright ?

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