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My Stronglifts 5x5 Journey


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Just finished week 2 of the Stronglifts 5x5 program. Still trying to get my diet in check and need to add in some cardio on non lifting days but the program has been going pretty well so far.

 

I did the first 3 weeks at the end of last month / beginning of this month but then I went on tour and had zero chance to lift while out on the road. I am not heading out for awhile so I am busting my but with the lifting.

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The program suggests you start everything pretty light (45lbs) but I started a little bit heaving

 

Here's my past two weeks of workouts.

 

The first three sets are warm ups and then the next 5 are the regular working sets.

 

Week 1, Day 1

Squat

5x45

5x45

5x65

5x95

5x95

5x95

5x95

5x95

Bench

5x45

5x45

5x65

5x95

5x95

5x95

5x95

5x95

Barbell Rows

5x45

5x45

5x45

5x65

5x65

5x65

5x65

5x65

 

Week 1, Day 2

Squat

5x55

5x55

5x70

5x100

5x100

5x100

5x100

5x100

Overhead Press

5x30

5x30

5x30

5x65

5x65

5x65

5x65

5x65

Deadlift

5x95

5x95

5x135

 

Week 1, Day 3

Squat

5x60

5x60

5x75

5x105

5x105

5x105

5x105

5x105

Bench

5x55

5x55

5x75

5x100

5x100

5x100

5x100

5x100

Barbell Rows

5x45

5x45

5x45

5x70

5x70

5x70

5x70

5x70

 

Week 2, Day 1

Squat

5x65

5x65

5x80

5x110

5x110

5x110

5x110

5x110

Overhead Press

5x45

5x45

5x45

5x70

5x70

5x70

5x70

5x70

Deadlift

5x105

5x105

5x145

 

Week 2, Day 2

Squat

5x70

5x70

5x55

5x115

5x115

5x115

5x115

5x115

Bench

5x60

5x60

5x80

5x105

5x105

5x105

5x105

5x105

Barbell Rows

5x45

5x45

5x45

5x75

5x75

5x75

5x75

5x75

 

Week 2, Day 3

Squat

5x80

5x80

5x95

5x120

5x120

5x120

5x120

5x120

Overhead Press

5x45

5x45

5x45

5x75

5x75

5x75

5x75

5x75

Deadlift

5x115

5x115

5x155

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Week 3, Day 1

Squat

5x80

5x80

5x95

5x125

5x125

5x125

5x125

5x125

Bench

5x65

5x65

5x85

5x110

5x110

5x110

5x110

5x110

Barbell Rows

5x45

5x45

5x55

5x80

5x80

5x80

5x80

5x80

 

Started off right today. Had my morning protein shake with a scoop of pea/rice protein, a tablespoon of wheat grass, a tablespoon of chia seeds, and a 1/2 cups of oats (mixed in water).

 

Downed that and walked to the gym. I usually drive but decided that walking is obviously my better option. It's only a 20-25 minute walk and it's some extra cardio.

 

Pounded out the workout like a champ, drank a ton of water and then walked home.

 

When I get home I promptly made an "apple pie smoothie" with a scoop of protein, a handful and a half of spinach, 1 tablespoon of hemp seeds, 1 teaspoon of coconut oil, an apple, a banana, some cinnamon, 4 ounces of water and 4 ounces of almond milk.

My wife also had pancakes made but I politely declined and enjoyed my smoothie.

 

Going to make a big batch of quinoa, lentils and broccoli for later today.

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How are you going about "trying to get your diet in check?" I mean its something so many of us struggle with, are you trying to add in more health foods, cut junk, substitute. What have you found works best for you?

I just close my eyes when I walk by the truck that sells vegan ice cream..... or im lying and I buy a cone every time I'm near it.

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