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Hey! I've been more or less vegan for around seven years and just started casually lifting weights a few months ago (after years of pretty casual but regular exercise with activities like yoga, swimming, cycling, trekking). I'm a pretty slim build, male, around 182cm and have usually been 65kilo's, but I've gained about 5ks in the last few months with weight training.

 

I've just started the stronglifts program, but have decided to mix it up a bit, doing workout A (Mondays), workout B (Wednesdays), then a higher rep/lower weight workout on Fridays. Maybe it's misguided, but the reason I'm not staying strictly on stronglifts is that I'm not really in it to get really bulky, I'd prefer to stay slender but add some size and, my main goal, functional strength.

 

My diet includes a lot of bread, legumes, nuts, rice, pasta, and veggies. I'll try to post what I'm eating now and then, but am not nearly organised enough to keep track of everything (I live in a collective and generally share cooking, so I don't always know exactly what I'm eating or how much of it). Any advice or comments you want to throw my way would be really appreciated

 

Stronglifts #1 (Mon - 31/02/11)

Squats: 15kg 5x5

Bench: 20kg 5x5

Barbell Rows: 17.5kg 5x5

Pull ups: 8, 8, 7

 

Stronglifts #2 (Wed - 02/02/11)

Squats: 17.5kg 5x5

Deadlifts: 40kg 1x5

Press: 12.5kg 5x5

Pull ups: 6, 6, 6

 

Workout (Fri 04/02/11)

20 mins pilates

30 mins kettlebell (12kg): clean and press, overhead squats, rows, windmills, one armed swings, snatches

 

Stronglifts #3 (Mon - 07/02/11)

Squats: 20kg 5x5

Bench: 22.5kg 5x5

Barbell Rows: 20kg 55

Pull Ups: 5, 6, 6

 

Stronglifts #4 (Wed - 10/02/11)

Squats: 22.5kg 5x5

Deadlifts: 42.5kg 1x5

Press: 15kg 5x5

Chin ups: 8, 8, 8

 

Workout (Fri 11/02/11)

Lat pull-downs: 56kg 3x10

Bench press: 10kg 12reps, 15kg 10reps, 12.5kg 10 reps

Squats: 20kg 3x10

Barbell curls: 21kg 3x7

Lateral raises: 9kg 3x10

Machine flys: 20kg 3x10 (pulling upwards), 2x10 (pulling downwards)

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I've just started the stronglifts program, but have decided to mix it up a bit, doing workout A (Mondays), workout B (Wednesdays), then a higher rep/lower weight workout on Fridays. Maybe it's misguided, but the reason I'm not staying strictly on stronglifts is that I'm not really in it to get really bulky, I'd prefer to stay slender but add some size and, my main goal, functional strength.

I think you are indeed slightly misguided . The shape of a muscle can not be influenced by training, it can only grow bigger or smaller. If your goal is strength going too high on the reps makes little sense, but if you with higher reps mean around 10-12 it is no problem. More than that will mainly build endurance I think.

 

I think stronglift is a pretty good program by the way .

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Thanks for the advice and encouragement all. Here's my log from this week:

 

Stronglifts #5 (Mon - 14/02/11)

Squats: 25, 5x5

Dumbbell bench press: 22.5, 5x5 (the barbell bench was busy for way too long so I used dumbbells instead)

Barbell rows: 22.5, 5x5

Chin ups: 9, 5, 5

 

Stronglifts #6 (Wed - 16/02/11)

Squats: 27.5, 5x5

Deadlifts: 45, 2x5

Press: 17.5 5x5

Pull ups: 8/5/4/(break) 5

 

Workout (Fri - 18/02/11)

Lat pull down: 56k, 10, 49k, 2x10

Machine rows: 49k 3x10

Squat: 20k 3x10

Machine flies (pulling upward): 20k 10, 10, 8

Barbell curls: 21k 3x7

Dumbbell clean & press: 12.5k 3x10

Diagonal "lateral" raise: 10k 3x10

Triceps bar: 21k 12, 12, 8

Machine flies (pulling downward): 20k 3x10

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Stronglifts #6 (Mon 21/02/11)

Squats: 30, 5x5

Bench press: 27.5, 5x5

Barbell rows: 25, 5x5

Chin ups: 10, 7, 4 (rest), 8

 

Stronglifts #7 (Wed 23/02/11)

Squats: 32.5, 5x5

Deadlifts: 47.5, 1x5

Overhead press: 20, 5, 5, 5, 5, 3

Pull ups: 7, 4 (rest), 5, 5

 

Workout (Fri 25/02/11)

Lat pull down: 49k, 3x10

Machine flys (pulling upwards): 20k, 3x10

Lateral raise: 10k, 3x10

Tri's w/dumbbell: 10k, 3x10

Barbell curls: 21k, 3x7

Squats: 25k, 3x10

Shoulder press (dumbbell, seated): 15k, 10, 10, 8

Leg extension: 45k, 3x10

 

I think next week I'm going to try dropping the weight on my "free" workout and getting up to 15 reps on most of the exercises. Maybe its better to try to squeeze the lighter workout on Wednesday, between the stronglifts, so that I have longer to recover (over the weekend) after the heavier workout. Does that make sense?

 

Also, I'm feeling a little stiffness in my shoulders sometime doing lateral raises, something I should watch. As usual have been eating a lot of veggies, pasta, bread (home made with sunflower seeds, linseed), muesli, and smoothies made with chocolate oat milk, oats, linseed, and sometimes some frozen berries.

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Good to know gsop, means I can't cheat Reading your training journal I'm impressed with how fast you've gotten fit and strong!

 

Stronglifts #8 (Mon 28/02/11)

Squat: 35, 5x5

Bench press: 30 5x5

Barbell rows: 27.5 5x5

Chin ups: 8,6,5

 

Stronglifts #9 (Wed 02/03/11)

Squat: 37.5 5x5

Deadlifts: 50 2x5

Overhead press: 22.5k 2x5, 20k 3x5

Pull ups: 6, 5 (rest), 5, 4

 

Workout (Fri 04/03/11)

40 minutes 12kg kettlebell: Swings, snatches, side snatches, squats, lunges, sots press etc. This was really tough, destroyed all my pretensions of fitness. Decided to add more kettlebell workouts as they feel great and are good cardio work. Trying to save up for a 16kg kettlebell.

 

I'm feeling a bit disappointed that I'm not really progressing with chin ups/pull ups, they are always such a struggle and I don't seem to be able to push out a few more. Some of the 5x5 exercises are getting tough, I failed the last couple of overhead presses and had to drop the weight. Barbell rows are feeling better after getting advice in the bodybuilding/strength training forum.

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Good to know gsop, means I can't cheat

...That's what it's all about buddy! personal accountability and encouragement! YeAh BuDdY!

 

Reading your training journal I'm impressed with how fast you've gotten fit and strong!

 

...Lift BIG, Eat BIG, Get BIG(GER) !

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  • 2 weeks later...

Ahh, you've got your eyes open gsop! I got pretty busy last week, but managed to fit everything in:

 

Stronglifts #10 (Monday 07/03/11)

Squats: 40kg 5x5

Bench: 32.5kg 3x5, 2x4

Row: 30k 5x5

Pull ups: 6, 7, 6, 5

 

Workout (Weds 09/03/11)

Squats, side snatches, swings, sots press, etc. 12kg.

 

Stronglifts #11 (Friday 11/03/11)

Squat: 42.5k 5x5

Deadlifts: 52.5k 1x5

Press: 25kg 4, 22.5kg 4, 20kg 2x4

Chin ups: 10, 8, 4

 

Workout (Mon 14/03/11)

Squat: 40kg 3x10

Row: 30kg 3x9

Bench: 32.5kg 8,7,6

Press: 22.5kg 5, 10kg 4, 5, 4, 1

Deadlift: 50kg 5, 52.5kg 5

Dumbbell flys: 12.5kg 8, 8, 9

 

I'm constantly failing at the overhead press, can't seem to make any progress with it. Everything else is feeling pretty good, bench press is starting to feel pretty heavy, I'm only just getting the last few reps out. I'm not SO pleased with my progress, since I was lifting about the same weight before I started stronglifts, and getting more reps out. The only thing I'm happy with my progress on since starting are the squats, but I never did those with weight before so it's a bit of a gimmie.

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Glad to see you're back! ...and that you've still been hitting it hard!

As for struggles with gains, check two things: food and form. Make sure you are lifting with proper form/technique and make sure you're hitting the FOOD real hard before and after lifting (In other words, pretty much all the time) to make sure you have the "go juice" in your muscles to crank out the effort and the nutrients to heal the muscles after. Can't over estimate the importance of the food. I find that if I don't get enough carbs, my muscles fatigue in the middle of sets and the W/O session gets really hard. Just some "food" for thought... If all that's taken care of then, just stay patient and consistent!

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OK, I listed what I ate today, to get an idea of what I'm eating on a fairly typical day:

-Bowl of muesli (oats, corn flakes, nuts, dried fruit) with soy milk

-Post-workout drink (heaped scoop of rice protein)

-Bowl of salad (cabbage, carrot, tomato, cucumber, sprouted black beans, chickpeas, oil, vinegar)

-1 litre 'smoothie' (blended oats, spelt, buckwheat, yellow pea protein in water)

-Half a plate of roasted veggies (potato, sweet potato, parsnip)

-Half plate salad (as earlier)

-Tofu (maybe 150g)

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Trillium, a general rule of thumb for protein is whatever your weight (in pounds) is, multiply by 1-1.5 to get the number of grams of protein for the day and divide that over the 6 meals - you might be a bit lite in this area.

Also, the meal after the workout should be a much as 25% of the total calories for the day. A HUGE meal. I think the salad may be a bit light for the first meal after lifting. Especially doing SL5x5 - squatting 3x/week. Think LOTS of calories from carbs (post W/O only). For me, I find this to be pretty much the only time I'll eat a lot of rice or other grain, and/or potatoes.

Ultimately, it depends on what your goals are though. Also, not sure how this would affect or is affected by your living in a collective...that obviously needs to be taken in to consideration.

...more "food" for thought. Hope it helps!

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Thanks again for the advice gsop. I don't reaaaally know how to add more protein, I have been getting some wild gas from eating (I think) lots of beans (chickpeas, black eyed beans) and oats, so I don't really want to up my bean intake. I would love to eat a lot more nuts, but can't afford it. I guess I'll start eating more peanut butter and keep scoping the nutrition forum here for ideas. I definitely haven't been eating enough in the post-workout meal, then, and I'll see to this.

 

This week:

 

Stronglifts #12 (Wed 16/03/11)

Squat: 45k 5x5

Bench: 35k 5, 5, 5, 4, 5

Row: 32.5k 5x5

 

Stronglifts #13 (Fri 18/03/11)

Press: 20kg 5, 22.5kg 5, 5, 4, 5

Squat: 47.5k 5x5

Deadlift: 25k 5, 27.5k 2x5

Pull up: 7, 5, 6

Quad machine: 45k 10, 12, 55k 12

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Maybe not the cheapest, but certainly the most efficient way to up the protein is with protein powders. Sounds though that budget might be an issue for you, so The extra peanut butter is a good option if you're not opposed to the extra fat. Or you could try some peanut flour and add that. it has the same amount of protein but WAY less fat.

viewtopic.php?f=24&t=22886&p=250019&hilit=peanut+flour#p250019 Here's a thread that talks about it.

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I was feeling a bit off this week, so I only got to the gym twice, Monday and Thursday. The extra day break between seemed to do me good, I feel like I made some progress on the overhead press, which I seemed to be going backwards on, before. I'm still a bit bummed that I don't seem to progress with pull ups, no matter if I do them three times a week, or once a week. Bench is a bit of a struggle, too. I don't have a spotter some days so when I start failing on 4 I drop the weight back on the next set. Anyway, here it is:

 

Stronglifts #15 (Mon 20/03/11)

Squat: 50 5x5

Bench: 37.5kg 5, 4, 4

30kg 5

32.5kg 5

20kg 15

Row: 35k 5x5

 

Stronglifts #16 (Thu 24/03/11)

Squat: 52.5 5x5

Press: 20kg 5

22.5kg 5, 5

25kg 4, 5

Deadlift: 50kg 5

57.5kg 5, 5

Pull ups: 6, 4, 4

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Have you tried pumpkin seeds? Very high in protein and fat. They are like magic.

I agree!

 

MMMM! I'm eating my magic right now!

 

 

Keep up the consistent work Trillium! I've noticed you changed to Mon, Thur of only SL5x5. Is that a regular change you are making or just last week? I think it might serve you well!

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  • 2 weeks later...

OK, have been a bit disorganised the past week or two, went away for a little bit but managed to keep up the exercise.

 

gsop: I'm thinking of training only twice a week now, or if I have a third it will be with a kettlebell, so more cardio and dynamic movement that heavy weight. I've been riding my bike a bit more now that it is warming up, and together with the squats my legs never seem to recover. Also, EVERYTHING at the gym is getting hard, as you'll see from my lifting log.

 

Stronglifts #17 (Mon 28/03/11)

Squat: 50k 5, 55k 4x5

Bench: 30k 5, 6

35k 5, 5

40k 3, 3

Row: 35k 3x5, 37.5k, 2x5

 

Workout (Thu 31/03)

Did a quick 40 minutes or so of kettlebell stuff, some clean and press, floor press, hot potatoes, overhead static lunges...

 

Stronglifts #18 (Tue 05/04/11)

Squat: 50k 5, 57.5k 4x5

Press: 20k 5, 22.5k 5

25k 5, 4

27.5k 2

Deadlift: 50k 5, 60k 5, 5

Pull ups: 6

 

Stronglifts #19 (Thu 07/04/11)

Squat: 50k 5, 60k 4x5

Bench: 35k 5

37.5k 5

40k 4, 4, 2

30k 3

Row: 35k 5

37.5k 3x5

40k 5

 

I also weighed myself today, and came in at 73 kilo's. Means I've put on about 8-10 kilo's in the past 3 months or so, I definitely feel heavier. I'm thinking about taking creatine for a month to get through this wall I seem to be hitting, any comments or suggestions about it are welcome

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Trillium, it's great to see that you've still been hitting it hard!

I was hoping you didn't cave!

 

Looks like the squats are going well and I see you're doing a 50kg set followed by 4x5 at the working weight rather than a straight 5x5.

Squat: 50k 5, 55k 4x5

Squat: 50k 5, 57.5k 4x5

Squat: 50k 5, 60k 4x5

I also weighed myself today, and came in at 73 kilo's. Means I've put on about 8-10 kilo's in the past 3 months or so, I definitely feel heavier. I'm thinking about taking creatine for a month to get through this wall I seem to be hitting, any comments or suggestions about it are welcome

Great gains on the BW front! AWESOME! Just imagine, another 9 months of that and you'll be at 100K!

 

Creatine...What wall are you trying to get through? I'm not sure I see one. Maybe the biking needs to take a back seat to the squats? Depends on what your goals are.

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