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BigRed goes 5x5


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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

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  • 2 weeks later...

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.

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  • 2 weeks later...
  • 2 weeks later...

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

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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

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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

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StrongLifts Workout 48a/16c (Mon 1/7/13)

 

Squat:

45 lb x 10

65 lb x 5

85 lb x 5

120 lb x 5/5/5/5/5

 

OHP:

45 lb x 10

80 lb x 5/5/5/5/5

 

Deadlift:

135 lb x 5

145 lb x 5

155 lb x 5

165 lb x 5

 

Pullups:

BW x 7/5/4

 

Bi curl:

30 lb x 12/12/12

 

StrongLifts Workout # 49a/17c (today 1/9/13)

 

Squat:

45 lb x 10

65 lb x 5

85 lb x 5

125 lb x 5/5/5/5/5

 

Bench:

45 lb x 20

65 lb x 20

85 lb x 10

115 lb x 5/5/5/5/5

 

Row:

105 lb x 5/5/5/5/5

 

Dips:

BW x 15/12/8

 

LTE:

30 lb x 12/12/12

 

PLP # 7:

16 pullups/16 lunges/16 pushups

 

Missed my PLP workouts Monday and Tuesday this week due to busy-ness. Picked back up today.

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PLP #8 (1/11/13):

17 pullups/17 lunges/17 pushups

 

StrongLifts Workout #50a/18c (today 1/12/13)

 

Squat:

45 lb x 10

65 lb x 5

85 lb x 5

130 lb x 5/5/5/5/5

 

OHP:

45 lb x 10

85 lb x 5/5/5/5/5

 

Deadlift:

135 lb x 10

155 lb x 10

175 lb x 5

 

Chinups:

8/5/5

 

Bi curl:

30 lb x 12/12/12

 

PLP #9:

18 pullups/18 lunges/18 pushups

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StrongLifts Workout #51a/19c

 

Squat:

135 lb x 5/5/5/5/5

 

Bench:

120 lb x 5/5/5/5/5

 

Row:

110 lb x 5/5/5/5/5

 

Pullups:

7 wide/5 close/4 hammer

 

LTE:

35 lb x 12/12/12

 

PLP #10:

19 pullups/19 lunges/19 pushups

 

Was short on time, didn't do any warmup sets. Don't think it mattered too much since weights are not heavy right now.

 

I typically do dips on "A" days (ie Squat/Bench/Row day) and pullups on "B" days (ie Squat/OHP/Deadlift day), but I got confused and accidentally did pullups instead and didn't realize it until after the fact. No biggie, I'll just do dips Wednesday.

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Thanks capt! I'm annoyed with myself at having to reset my weights for taking breaks from weightlifting, but it is what it is. Looking forward to next month when things get challenging again. About the PLP workouts...when they're on the same day as a stronglifts workout I make sure to do them at least 6 hours afterwards so I'm fresh. I don't manage the pullups all in one set. For instance, last night I did 10, took about 45 seconds, did 8, took about 30 seconds, and did 2 for a total of 20. For lunges, 20 means 20 with each leg, so it's really like 40 total reps. It's a little extra stimulation for me while I wait for StrongLifts to get challenging again. I cut my caloric intake at new year, hoping to shed some fat. I haven't measured with calipers and such yet since then (will do that at the end of the month) but I have dropped a couple pounds, which I'm hoping is mostly fat. When the weights get tough I will start increase calories and go back to bulking mode and just try to deal with whatever fat adds on I guess.

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StrongLifts Workout #52a/20c

 

Squat:

45 lb x 10

95 lb x 10

140 lb x 5/5/5/5/5

 

OHP:

45 lb x 10

90 lb x 5/5/5/5/5

 

Deadlift:

135 lb x 5

155 lb x 5

185 lb x 5

 

Dips:

BW x 15/12/10

 

Bi curl:

40 lb x 12/12/12

 

PLP # 12:

21 pullups/21 lunges/21 pushups

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Its great you are adding a lot of Body-weight exercises to the workout as well for the overall development , I am already lifting my maxes as of now so i am avoiding going into anything extra but i am thinking about adding Push Ups every non-lifting day just to get some extra simulation for chest , My chest sucks big time you cant really tell if i even working out if you just go by my chest and that when i am benching 60kgs .

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StrongLifts Workout #53a/21c Fri 1/18

 

Squat:

45 lb x 10

95 lb x 5

145 lb x 5/5/5/5/5

 

Bench:

45 lb x 20

65 lb x 20

125 lb x 5/5/5/5/5

 

Row:

115 lb x 5/5/5/5/5

 

Dips:

BW x 15/13/10

 

StrongLifts Workout # 54a/22c Mon 1/21

 

Squat:

45 lb x 10

95 lb x 5

150 lb x 5/5/5/5/5

 

OHP:

45 lb x 10

95 lb x 5/5/5/5/5

 

Deadlift:

135 lb x 10

155 lb x 10

175 lb x 5

195 lb x 5

 

Pullups:

5 wide/6 close/5 hammer

 

Bi curl:

40 lb x 12/12/12

 

StrongLifts Workout # 55a/23c Today

 

Squat:

95 lb x 5

155 lb x 5/5/5/5/5

 

Bench:

95 lb x 10

130 lb x 5/5/5/5/5

 

Row:

120 lb x 5/5/5/5/5

 

Dips:

BW x 15/12/10

 

LTE:

40 lb x 12/12/12

 

Decided to cut out the PLP workouts so I can recover more now that I'm going to be getting back to weights that are challenging for me.

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StrongLifts Workout #56a/24c

 

Squat:

95 lb x 10

160 lb x 5/5/5/5/5

 

OHP:

45 lb x 10

100 lb x 5/5/4/4/3

 

Deadlift:

135 lb x 10

175 lb x 5

205 lb x 5

 

Chinups:

BW x 8/7/5

 

Squats: started to feel a slight bit of wonkiness on the inside of my left knee in between sets of squats. Not sure what's going on there, but I will look into it.

 

OHP: First failure on this most recent reset of StrongLifts. Same weight that I had my first failure on my original start of StrongLifts last summer. Interestingly, I looked at my journal for that day and it was the exact same reps as last time too: 5/5/4/4/3. If history repeats itself I will get all 5 sets of 5 next Wednesday Thinking optimistically. I also need to start eating more. I'm down about 5 pounds since the new year. I don't think I can get away with that anymore if I want to keep progressing. Whatever fat may come, my goal this year is to get strong. Maybe leanness can be for 2014...we'll see.

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StrongLifts Workout # 57a/25c (1/28/13)

 

Squat:

45 lb x 10

95 lb x 5

165 lb x 5/5/5/5/5

 

Bench:

95 lb x 10

135 lb x 5/5/5/5/5

 

Row:

125 lb x 5/5/5/5/5

 

Dips: BW x 12/12/15

 

StrongLifts Worktout # 58a/26c (1/30/13)

 

Squat:

45 lb x 10

95 lb x 5

135 lb x 5

170 lb x 5/5/5/5/5

 

OHP:

45 lb x 10

100 lb x 5/5/5/5/5

 

Deadlift:

135 lb x 10

185 lb x 5

215 lb x 5/5/5/5/5

 

Pullups:

8 wide/6 close/6 hammer

 

Knees have been fine while I'm squatting, but occasionally at random points in the day I'll feel that little wonkiness on the inside of my left knee still. I think I just need to be better a better a stretching/foam rolling routine. I've basically just been neglecting that component completely and I think things are just starting to tighten up on me. Yesterday's squats were at bodyweight (170 lb).

 

Just as I predicted, I was able to breeze through all 5 sets of 5 reps on Overhead Press. I even felt like I plenty left in the tank. Funny how that works.

 

On deadlifts I feel like I'm not doing enough work or something. Maybe I'll throw in more warmup sets. I was able to maintain the double overhand grip for the last set but I definitely felt like it was severely slipping. I guess time to get serious about grip work. I did try to hold the bar extra long after the last rep - made it about 10 seconds.

 

Bench I feel is still easy.

 

I'm going to start adding weight back to dips again next time.

 

I think last Fall the furthest I got was workout 31 which I will reach again a week from next Monday (2/11) - so looking forward to passing that milestone when I get there.

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StrongLifts Workout #59a/27c

 

Squat:

45 lb x 10

95 lb x 5

135 lb x 5

175 lb x 5/5/5/5/5

 

Bench:

95 lb x 10

140 lb x 5/5/5/5/5

 

Row:

130 lb x 5/5/5/5/5

 

Was short on time this morning, so skipped over dips and went home. Squat going fine, getting challenging. Bench is easy. Row, trying not jerk the weight up with my body too much.

 

Starting Monday I will start monitoring my weight regularly to make sure my weight doesn't go down anymore. Been hovering just under 170 the past week.

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