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Starting Strong Lifts 5x5
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Strong Lifts 5x5I have reset all my lifts down in weight due to my inforced absence from the gym over the last 2 weeks or so
Back squat:
2 x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 5 x 45kg (warm up set)
5 x 5 x 50kg (work sets)
Standing Press:
2 x 5 x 20kg (warm up sets with just the Oly bar)
1 x 3 x 30kg (warm up set)
5 x 5 x 35kg (work sets)
Dead Lift
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
4 x 5 x 55kg (work sets)
Power Clean practice
1x 5 x 20kg (warm up sets with just oly bar)
4x 5 x 30kg (work sets)
Wide Grip Chinups - palms facing away: 3 to fail(10, 7, 7)
Tricep Exercises
Close Grip BP: 3 x 8 x 50kg
Dips: 3 to fail (20, 15, 12)
Push Downs: 3 x 10 x 50kg
Notes:
Squats were pretty easy and back felt ok while coming up with the weight. Also that annoying niggle I had in my grion is gone
Standing Press felt really easy. I had expected to struggle more with this and was pleasantly surprised.
Dead Lifts again were easy and no problem with my back, so happy with that.
Pullups as expected have dropped a little in the number of reps I could get
Hopefully I will get back to and beyond where I was a few weeks back pretty quickly.
Power Clean. I am still just trying to get teh hang of getting the bar from above my knee to the rack position correctly. Still think I mostly muscle clean it. Hopefully practice will make it maybe not perfect, but acceptable.
Tricep Exercises were all challenging and I had serious DOMS the next day in my legs and tricrps
The man thing is that my back is still ok. No adverse reaction to lifting weight again so happy with that.0 -
Cardio day
Spin Class: 45 minutes (intervals and Hills) plus 25 minute hard warm up
Abs & Core
Cable Crunch: 3 x 15 x 68kg
Reverse Cable crunch: 3 x 15x 63.2kg
Wood Choppers: 3 x 10 each side 36.2kg (low to high)
Back Hyper Extensions: 3 x 12 x 5kg
Glute & Ham Sit-ups: 3 x 12 x 5kg
Prone Bridge: 5 minutes, shifting positions
Again enjoyed workout and still no reaction with my back 0 -
Strong Lifts 5x5
Again, my weights have been reset lower due to my inforced absence from the gym due to my back injury.
Back Squat
1x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 4 x 50kg (warm up set)
5 x 5 x 55kg (work sets)
Bench Press
1 x 5 x 40kg (warm up set)
1 x 4 x 50kg (warm up set)
5 x 5 x 60kg (work sets)
Straight leg Dead Lift
1 x 5 x 40kg (warm up set)
4x 5 x 50kg (work sets)
Inverted Rows
3 sets to failure (15, 10, 10)
Push-ups
3 sets to failure (40, 22, 17)
Workout time: 60 mins
Biceps
Seated DB Curls
1 x 20 x 12kg (10 curls to each side)
1 x 16 x 12kg (8 curls to each side)
1 x 14 x 12kg (7 curls to each side)
Hammer Curls
3 x 16 x 10kg (8 curls to each side)
Bicep 21's (Actually only 18's
)
3 x 6 x 25kg
Workout Time: 25 minutes
Hams & Glutes
Reverse Hyper Extensions
3 x 10 x 10kg
Workout Time: 5 minutes
Notes:
Squats again were fairly easy and my back was once again fine while coming up under the weight.
Bench Press felt really good and strong.
Straight Leg DL I was a little worried about as this is the lift I credit with my recent back trouble. However I had no problems. I just paid more attention to my form, which seemed to be ok.
Inverted Row was ok. Slightly down on what I was doing pre injury, but I suppose that was to be expected. As Arnie says "I'll be back"
Pushups again were slightly down on what I was doing pre injury. But hopefully from now on the only way is up... baby
Bicep exercises were good. Got a good burn in my biceps.
Reverse Hypers I just threw in to make sure that my hammies and glutes are not being neglected due to the squats and deads.
And still my back is Ok. It feels really good to be back in to the swing of things again0 -
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Strong Lifts 5x5
Warm up with 20 mins on Cross Trainer
Back squat:
2 x 10 x Air Squats (to loosen up)
1 x 5 x 50kg (warm up set)
1 x 5 x 55kg (warm up set)
5 x 5 x 62.5kg (work sets)
Standing Press:
1 x 5 x 30kg (warm up set)
5 x 5 x 40kg (work sets)
Dead Lift
2 x 5 x 50kg (warm up set)
4 x 5 x 65kg (work sets)
Power Clean practice
1 x 5 x 20kg (warm up sets with just oly bar)
5 x 5 x 35kg (work sets)
Wide Grip Chinups - palms facing me: 3 to fail (12, 8, 7)
Workout Time: 60 mins approx
Tricep Exercises
Close Grip BP: 3 x 8 x 52.5kg
Weighted Dips: 4 to fail x 10kg (12, 9, 7, 5)
Floor tricep Extensions:
1 x 10 x 20kg (Warm up with Oly bar)
4 x 10 x 27.5kg (work sets)
Push Downs: 3 x 10 x 58kg
Workout Time: 25 mins approx
Notes:
Squats were prety good. I was watching a "Riptoe" video on Youtube yesterday about squatting and he was pointing out about "Hip Drive" when coming out of the hole, which I was not really doing. So I experiemented with this technique last night and it does make a difference. Feel the exercise more in the hamstrings. Also coming up this way seemed to make the weight a little easier to raise. Still do a set of 5 air squats between each weighted set. just hoping to drill home the technique. I have also found that I am squattign deeper since I started doing these air squat sets.
Standing Press was also prety good. Felt strong and could have gone heavier. Resisted the urge though as it would only mean that I would have to reset quicker.
Dead lifts were good. Fairly challenging, but in a good way. After my mistake of adding too much weight (extra 10kg) last time, I dropped it back to 65kg (going by schedule, it should only have been 60kg tonight) and got all reps reasonably easily. DL still remains my favorite lift.
Power Cleans were pretty much the same as last time. Put an extra 5kg on the bar and kicked out 5 sets of 5 fairly easily. Proper technique? who knows, I try. Will be seeing a Physio/PT on Friday regarding flexability, so might ask him to check out my technique.
Pull-ups tonight were performed with plams facing towards me (supinated grip I think) and were pretty good. I keep my form strict and drop down to straight arms at the bottom of the lift, pause for a second and then pull my self back up, bringing my chin over the bar.
Tricep Exercise were good. The floor extensions with the Oly bar instead of the eazi bar are quite tough. Triceps feeling it a little today
Back still holding out, no issues thankfully. So happy days0 -
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Hi Bigstar
I have been telling myself this all week, but on the other hand I really REALLY like dead lifting
I think that the problem is that I have added in SLDL's to the workout A that should not have DL's and also the fact that I am doing 5x5 of each DL type :rolleyes:
Did I mention that I REALLY like dead lifting
Am only noticing it in spinning, top of legs (Quads & Hams) feel tired.
Maybe I will drop the SLDL's from workout A and then alternate between DL's and SLDL's in workout B and see how I get on.
Do you think that you would get much out of a single set of DL's as it does not sound much to me, even if I was doing 1 set of 5 rep max.
Best Regards,
M0 -
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well if you try one set of deads at max or near max weights youll notice the difference, they wont be just challenging theyll be very hard, its a very tough lift. your deadlift should be more than your squat, which yours isnt atm. id say go a bit heavier and for the one set and see how it feels.
I will try increasing the weight and dropping the sets to one and see how it goes. My DL and squat are pretty even at the moment as I started at around the same weight when I reset a couple of weeks ago (due to injury). But I should as you say increase further with the DL then the squat before I have to reset again, which will make me more "normal"I just dont know how clever it is doing than much volume that often on deads, its probably light enough now but when its gets heavy, it will really run you into the ground.
This is me all over. I love feeling shattered after a session. Makes me feel like I have done something I hate leaving the gym feeling I haven't done enough because I still feel fresh.just my 2c but youll know your own body and what it can take. i love deadlifting but id could never do that much.
I think my body, legs anyway agree with you. I think they might be telling me to cop onSLDL's probably aint helping but again you should know how you feel. i wouldnt switch between SLDL and deads yet youll get more out of the deads than if you rotate them, just reduce your volume a little.
Will drop SLDL for now and drop the sets of DL's also.as far as I know stronglifts is just the one set, its the same with starting strength and its for a good reason.
True. I have fairly basterdised the Strong Lifts program to be honest, which the site advises against. This was mostly due to the fact that at the start I had gone from doing dis-oranised but heavy sessions to what seemed like really easy sessions. This made it feel like I was not doing enough in the gym.
good luck with it, but if your getting injured then maybe have a look at what your doing. it seems a lot.
As I said this week I definately notice my legs are not as fresh or recovering as quickly as before my two week of due to my tweaked back.
The only real changes I have made to my routine since I started back are
- I added a 20 minutes interval session on the cross trainer as a warm up prior to starting to lift. Physion advised that I should be warming up with more than just warm up sets, so I chose the cross trainer. I have to say I do think it is easier squatting after the cross trainer session.
- I added in the SLDL's to workout A, which should not include any form of DL.
I will re-adjsut the routine back to closer the original and see what happens. Definately do not want to be out of action due to either injury or over training
Best Regards & Thanks for the input.
M
0 - I added a 20 minutes interval session on the cross trainer as a warm up prior to starting to lift. Physion advised that I should be warming up with more than just warm up sets, so I chose the cross trainer. I have to say I do think it is easier squatting after the cross trainer session.
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This is me all over. I love feeling shattered after a session. Makes me feel like I have done something I hate leaving the gym feeling I haven't done enough because I still feel fresh.[/COLOR
True. I have fairly basterdised the Strong Lifts program to be honest, which the site advises against. This was mostly due to the fact that at the start I had gone from doing dis-oranised but heavy sessions to what seemed like really easy sessions. This made it feel like I was not doing enough in the gym.
i know you started off really light which is sensible but if you feel you can go up by 5kg or so then do. if its still easy for you theres no harm in going for a little more.
i started going to WW again this week so ill look out for you up there this weekend.
good luck.0 -
definitly agree with bigstar here, i was a bit big headed when i was doing the starting strength/strong lift theory so i increased deadlift pretty quick and i was doing 3x5, soon enough it just gave out, when you get to a tough weight 1x5 will be plenty 0
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Strong Lifts 5x5
Warm up with 16 minutes Intervals on Cross Trainer
(1min level10/1 min level 14)
Back Squat
2 x 10 x Air Squats (to loosen up)
1 x 3 x 55kg (warm up set)
1 x 4 x 60kg (warm up set)
5 x 5 x 65kg (work sets)
Bench Press
1 x 5 x 55kg (warm up set)
1 x 4 x 60kg (warm up set)
5 x 5 x 65kg (work sets)
Inverted Rows
3 sets to failure (16, 14, 14)
Push-ups
3 sets to failure (42, 25, 22)
Workout time: 60 mins
Biceps
Seated DB Curls (Not alternating)
3 x 10 x 10kg
Bicep 21's
3 x 7 x 25kg
Hammer Curls (Not alternating)
3 x 10 x 10kg
Close Grip Ezi-bar Curls
3 x 10 x 25kg
Workout Time: 35 minutes
Notes:
Squats were good. Making sure that I am breaking from the hips and not my knees and also using "Riptoe's" hip drive makes a difference. Still doing a set of 5 air squats between weighted sets.
Bench Press was tough. I got all my reps in each set, but the last 2 reps of the 4th & 5th set were difficult.
SLDL's have been dropped from this workout due to legs feeling heavy all week.
Inverted Row was ok. Slightly down in the first set, but also up a little in the 2nd & 3rd. So all in all happy enough with that.
Pushups were also Ok. Managed a few more reps in all three sets compared to last time, so happy.
Bicep Exercises
Seated DB curls & 21's were done as a super set. Really struggled with the last set of 21's.
Hammer Curls were good. Have switched from doing alternating seated and hammer curls to doing both arms together. Last 2 rep of last set were really hard
Close Grip Ezi-curls I just threw in as I had seen someone else doing them and I wanted to try them, as I use a wider grip with the 21's.0 -
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i know you started off really light which is sensible but if you feel you can go up by 5kg or so then do. if its still easy for you theres no harm in going for a little more.
I kept the increases to 2.5kg each visit as I guessed that there was a psychological aspect to this regime and I did not want to have to reset too quickly. Though it killed to start off squating with 2 x 5kg plates on an Oly bar when I had been squatting with weights in the high 60kg range previously.
Starting light is also supposed to help with nailing the correct technique before moving on to higher weight. Which I agree with.i started going to WW again this week so ill look out for you up there this weekend.
Weekends I am in the gym early. Saturday is Cardio & Abs and I am usually in the gym arounf 10:30 for Sping between 11:00-12:00. Then Abs between 12:15 and 13:00 ish. Sunday is Weights day again and I am usualy in the gym around 09:30ish till around 11:30-12:00.
I will keep an eye out for someone squatting in Converse
Best Regards,
M0 -
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Strong Lifts 5x5
Warm up with 16 mins on Cross Trainer (hardish 60 sec intervals)
Back squat:
2 x 10 x Air Squats (to loosen up)
1 x 3 x 55kg (warm up set)
1 x 3 x 60kg (warm up set)
5 x 5 x 67.5kg (work sets)
Standing Press:
1 x 5 x 30kg (warm up set)
5 x 5 x 42.5kg (work sets)
Dead Lift
1 x 5 x 60kg (warm up set)
1 x 5 x 70kg (warm up set)
1 x 5 x 80kg(warm up set)
1 x 5 x 90kg (work set) PB
Power Clean practice
5 x 5 x 40kg (work sets)
Wide Grip Chinups - to back of neck: 3 to fail (8, 7, 7)
Workout Time: 60 mins approx
Tricep Exercises
Close Grip BP:
3 x 10 x 52.5kg
Floor tricep Extensions:
3 x 10 x 27.5kg
Weighted Dips (10 KG):
3 to fail (12, 10, 9)
Standing tricep Extensions:
3 x 8 x 20kg plate
Push Downs:
3 x 9 x 55kg
Workout Time: 40 mins approx
Forearm Workout (Super Set)
Reverse Curls
2 x 10 x 25kg
1 x 8 x 25kg
Wrist Curls
3 x 9 x 10kg
Reverse Wrist Curls
3 x 10 x 25kg
Thors Hammer Twists
3 x 10 x 10kg
Workout Time: 20 minutes approx
Notes:
Squats were hard but good. Really felt the last two of the last set. As usual I air squatted between weighted sets.
Wonder if the air squats in any way contributed to my tired legs last week
Routine is 25 weighted squats with 40 air squats (counting the warm-ups)
Standing Press was good. Felt that I could have pushed a little more, which is good considering that I found this weight really hard that last time I was pressing over 40kg. Means that I have some more increases left
Dead Lifts were an experiement to see what I could lift with the idea of dropping the volume of dead lifting I am doing while increasng the weight. The last set @ 90kg were really hard. This is a fairly big PB as I have never DL'ed over 70kg before and also is 16kg over bodyweight. So at least 1 of my lifts now exceed my body weight by a fair bit
Power Cleans we ok as usual. Have the weight up to 40kg now, which is not much by some folks standards. However it is the heaviest I have cleaned to date, and given that I now lift from the floor instead of starting above my knee and also my possible dubious technique, I am happy with that.
Pull-ups were ok. I am mixing up my pull-ups each time. Changing my hand positions and also the thickness of the chin-up bar I use. So this time I decided that I would do the behind the neck variety. I actually did not expect to get as many as I did as this was my first time doing this variation.
Standing and laying tricep extensions were both hard and gave a pretty good burn to the muscles which I can still feel a little today.
Forearm routine simply for symmetrical reasons. Really tires out my forearms though.
No problem with back after adding an extra 20kg to my dead lift, so happy with that. Also legs don't feel too tired today, though I did have a physio do some work on them on Friday followed by a stretching routine.0 -
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