SL 5x5 for 12 weeks of summer

choons

Brendygg wrote: »

Why did u jump from 67.5kg to 80kg on your squat? Fair play you seem to be going well.

Good question!

I had accidentally put 80kg on the bar instead of 70kg. When I realised, I just thought I'd give it a go anyway. I managed it fine so there was no point doing 70kg when I knew I could pull off 80 for 5x5.

Its not recommended to jump up in weight like this in SL but it was a once off!

Today, I squatted 87.5kg for 5x5 so that jump hasn't caused me stall yet.

choons

Stronglift 5x5

Squat - 20kg x8, 60kg x5, 87.5kg 5x5
Bench - 40 x8, 60kg 5,5,5,4,4
Inverted Row - 15,13,11
Pushups – 15,13,12
Weighted Ab machine - 21.25kg 10,8,8


Other Work

Incline bench - 30kg x8, 47.5kg 5,5,4,5,5
Chest fly (dumbells) – 15kg 3x8
Tricep Dips – 20, 15, 13
Tricep pulldown – 55kg 3x8


Went for a swim ~10 lengths

Comic Book Guy

Fair play lad.

Impressive gains from your start point. What protein product are you using?

Keep up the good work, will keep an eye on your progress!

choons

Comic Book Guy wrote: »

Fair play lad.

Impressive gains from your start point. What protein product are you using?

Keep up the good work, will keep an eye on your progress!

Thanks for the comment!

I've started taking Impact whey protein from myprotein.co.uk

I only got it about two weeks ago but its great stuff!

choons

I'm off to Portugal tomorrow for 10 days so I didn't start another SL week.

Squat - 20kg x8, 60kg x8, 80kg 5x5 . . . (I used 80kg just to try to improve technique)
Overhead press - 20kg x8, 37.5kg 5x5 . . . (37.5 was tough and I'm pretty sure 40kg would not have happened)
Deadlift - 80kg x6 - PB
Pullups - 8,7,6
Bicep to shoulder press (DB) - 12.5kg 8,6,5
Upright row (DB) - 12.5kg 3x8
Shoulder push down - 60kg 3x8 . . . (I'll have to find a replacement exercise as I can't push down 65kg without lifting off the ground!)
Side bends (DB) - 40kg 3x8 (I'll have to replace this as well because there isn't any heavier DB's)
Lateral Raise side (DB) - 7.5kg 3x8
Shrugs (DB) - 25kg 3x8

I'll be straight back into SL after my holiday. I'll try to eat clean and get some exercise in! :cool:

choons

Back from my holiday, I did a good bit of swimming, but other than that, I didn't get much exercise. Diet was decent, loads of fish but a few too many beers!


Stronglift 5x5

Squat - 20kg x8, 60kg x5, 90kg 5x5
Bench - 20kg x8, 40 x5, 60kg 5x5
Inverted Row - 14,10,9
Weighted sit ups - 22.5kg 3x8


Other Work

Incline bench - 30kg x8, 45kg x5, 50kg 4x5
Cable fly – 7.5kg x8, 10kg 2x8
Tricep Dips – 9, 8, 8
Tricep pulldown – 55kg 3x8


Took it easy today and my benching wasn't great, I'll be doing 60kg again on Friday.

Feels good to be back, can't wait for my DOMS

choons

Squat - 20kg x8, 60kg x5, 92.5kg 5x5
Overhead press - 20kg x8, 37.5kg (5,4), 32.5kg 3x5 :mad:
Deadlift - 85kg x5
Pullups - 3x5

Shrugs (Oly Bar) - 60kg 3x8 - And yes, I did it in the squat rack

Disappointing workout today. Squat and DL were good but OH press was awefull and I ran out of time so couldn't so my usual routine after SL.

I'm going to blame my 2 weeks off for this. On Friday I'll do a similar workout to Monday and next week, I'll get back into SL properly.

choons

Did a bit of a home workout:

One leg squats - 3 x 8
Squats - 12.5kg DB - Sh!t loads

DB curls - 12.5kg 3 x 10 . . . just for the craic

Push ups - 3 x 20

Weighted sit ups - 12.5kg, 3 x 12
Various crunches and sit ups supersetted - 3 x 70
Standard Plank - 3 x 60 seconds

Ok, thats 3 weeks of P!ssing around! :mad:
I'll be hitting the gym on Monday morning to continue with stronglifts

choons

Jog in the Pheonix Park:

6.3 km
32.05 mins

choons

Stronglift 5x5

Squat - 80kg 5x5*
Bench - 20 x8, 40 x5, 60kg 5,5,4,4,3


Other Work

Incline bench - 50kg 5,5,4,4,4
Tricep Dips – 15, 10, 9
Cable fly - 20kg 3x8


*I asked an instructor to check my squat technique. He said its pretty good. I don't think I'm getting low enough with anything over 80kg so I'm going to work up from there.

My benching has stalled, on Friday I'll drop back to 57.5kg and work up. Likewise with my OH press, it will be down to 35kg.

choons

13km cycle - 50mins

choons

Stronglifts

Squat - 20kg x8, 60kg x5, 82.50kg 5x5
Overhead press - 20kg x8, 35kg 5x5
Deadlift - 60kg x5, 90kg x3 (Grip failed) 80kg x5
Pullups - 3x5


Other Work

Lateral Raise (DB) - 10kg 3x8
Upright row (DB) - 12.5kg 3x8
Shoulder push down - 50kg 3x8
Shrugs (DB) - 25kg 3x10
Lat pull down machine - 56kg 3x8
Cupla bicep curls

choons

Inverted Row - 3x10
Lateral raise 2(side) - 7.5kg 3x8
Lateral raise 3(front) - 7.5kg 3x8
Machine row supersets - 35kg 3x(8,8) - Different grips
Cable side bends - 60kg 3x8

choons

I got my BF% and weight measured today:

Weight = 65.6kg

Body Fat % = 12.3%

BMI = 21.3
Body Muscle % = 45.7%
Skeletal fat % = 3% . . . . not quite sure what this means :rolleyes:

Healthy stats apparently, I'm pretty happy with them. Weight is increasing slowly but steadily. I would like to see BF at single digits at some point in the future

choons

Stronglift 5x5

Squat - 20kg x8, 60kg x5, 87.5kg 5x5*
Bench - 20 x8, 40 x5, 60kg 5,5,5,4,4
Inverted Row - 3x12
Push ups - 3x15

Other Work

Incline bench - 50kg 5,3,5,5,5*
Tricep Dips – 12, 11, 10
Cable fly - 25kg 3x10

Weighted sit ups - 25kg 3x8

Went for a swim


*Squats were tough but technique is bang on. I should be able to hit 100kg in a few weeks

choons

Jog in the Pheonix Park:

6 km
26.11 mins

choons

Stronglifts

Squat - 20kg x8, 60kg x5, 90kg 5x5
Overhead press - 20kg x8, 37.5kg 5x5
Deadlift - 60kg x5, 90kg x5
Pullups - 6,6,5


Other Work

Upright row (BB) - 25kg 3x8
Shoulder push down - 55kg 3x8

Weighted ab machine - 25kg 3x10


I did my squats, OH press and deadlift without runners. I felt I was more stable. Shall be doing this from now on!



oh, and I went for a swim!

choons

26km Cycle

Few DB exercises

Can't make it to the gym today because of repeats :mad:

choons

Stronglift 5x5

Squat:
20kg x8;
60kg x5;
92.5kg (5,3-fail);
90kg (5,5,5);

Bench:
20 x8;
50 x5;
60kg (5,5,5,5,4);
70kg x1 PB

Inverted Row -12,12,11


Other Work

Incline DB chest press - 20kg
Sit up machine - 3x20

Lots of swimming!


First time I've ever failed on a squat! My mate, a PT was helping so I was getting really low. He said to try out a belt but it was too big for my 29inch waist!!
Found a York Velcro belt that fit but to be honest I didn't like wearing it.

choons

Stronglifts

Squat - 20kg x8, 60kg x5, 90kg 5x5
Overhead press - 20kg x8, 40kg 5x5
Deadlift - 60kg x5, 92.5kg x5


Other Work

Pull ups - 6,3
Superset with:
DB lat raise - 7.5kg 10,9

60 second rest

Pull ups - 5,3
Superset with:
DB lat raise - 7.5kg 9,9


Lat pull down machine - 56kg (10,9,8)
Weighted sit up machine - 15kg (4 x 15)


Swim


Delighted with my OH press and DL!

choons

Stronglift 5x5

Squat:
20kg x8;
60kg x5;
65kg 5x5;

Bench:
20 x8;
50 x5;
60kg (5,5,5,5,6);

Inverted Row - 12,12,10,8
Superset with;
Tricep dips - 15,12,10,10


Other Work

Incline DB chest press (superset with push ups)
20kg x8;
20kg x6, 17.5kg x2;
17.5kg x8;
17.5kg x6, 15kg x2;

Pushups - 10,8,7,7

Weighted Sit up machine - 16.25kg 4x15


New bench PB, I'd been stuck at 60kg for ages

In my log it says i got 60kg for 5x5 a few weeks back. I only got that thanks to a very "helpful" spotter!

choons

Squat:
20kg x8;
60kg x5;
70kg 5x5;

Over head Press:
20 x8;
40kg (5,5,5,5,6);

Dead lift:
60 x5;
95 x5;

Pull ups:
8,6,6,6;

Superset with

Lateral Raise:
7.5kg - 10,9,9,9;



Pretty happy with today

choons

Supersets of the following exercises at 7.5kg DB each hand:

1. Lateral Raise side - - 10, 10, 10, 10
2. Upright Row - - - - - 10, 10, 10, 10
3. Lateral Raise front - - 9, 9, 9, 9
4. Bent Over Row - - - 10, 12, 12, 15
5. Bicep Curl - - - - - - 10, 12, 12, 12

Each circuit took about 3mins and I had a 4min break between each.

Total of ~27mins

Last repeat exam tomorrow (24/8) so after that I'll have to decide whether to get back into SL properly or start a new program.

choons

Squat:
20kg x8
60kg x5
75kg 5x5

Bench:
20kg x8
50kg x5
62.5kg (5,5,3,3,2)

Incline DB Chest press:
20kg (8,8,8,6)

Superset with

Tricep Dips:
(8,7,6,5)

DB Chest fly:
15kg (8,7)
12.5kg (10,10)

Cable fly:
15kg (8,8,7,7)

Tricep Cable Pull down:
15kg (10,10,10,10)


Lots of Ab and oblique exercises.
Balance/general rolling around on a swiss ball.


Turns out the cable machine I use is in lbs. So wherever I have included tricep/shoulder pull/push downs, they are actually lbs. From this log on, I'll convert to Kg.

BOOM Great job today

choons

Inverted row: (12,12,12,10)

Pull ups: (8,7,7,5)

Upright row DB: 10kg (4x10)

Bent over row DB: 10kg (4x12)

Lat pulldown: 56kg (10,8,6) 49kg (10)

choons

Squat:
20kg x8
60kg x5
80kg 5x5

Over Head Press:
20kg x8
40kg 5x5

Dead Lift:
60kg x5
100kg x5


Lateral raise:
10kg (8) 7.5kg (8,8,8)

Superset with:

Shoulder press DB:
10kg (10) 12.5kg (8,8) 10kg (8)


First triple digit lift!! Happy days

DOM's in my chest and Lats from Tuesday and Wednesday

Off to England 'till monday.

Peace out

choons

Squat:
20kg x8
60kg x5
82.5kg 5x5

Bench:
20kg x8
50kg x5
60kg (5,5,5,5,5)

Tricep Cable Pull down:
17.5kg (10,12,12,12)

Superset with

Tricep Dips:
(10,9,8,6)

Incline DB Chest press:
20kg x6
17.5 (8,7,6)

Cable fly:
15kg (8,8,8,8)

choons

Squat:
20kg x8
60kg x5
85kg 5x5

Over Head Press:
20kg x8
42.5kg (5,5)
40kg (5,5,5)

Dead Lift:
60kg x5
102.5kg x5


Lateral raise:
10kg (8) 7.5kg (10,10,10)

Superset with:

Shoulder press DB:
12.5kg (8) 10kg (10,10,8)

Superset with:

Cable Bicep Curls:
15kg (8,8,8,8)

Superset with:

Chin ups:
(6,5,5,5)


Back from Electric Picnic and it was amazing! I didn't eat very well and drank far too much . . . as usual :rolleyes:

choons

Wide grip Pull ups:
(8,6,5,4)

Shoulder push down:
40lbs (20kg) x10
50lbs (25kg) x8, 45lbs (22.5kg) x4
45lbs (22.5kg) 2x10

Lat pulldown:
42kg 4x10

Seated cable Row:
35kg 4x10

Seated row machine:
42kg 4x12


Weighted ab machine 1:
17.5kg (15,15,15,12)

Superset with:

Weighted ab machine 2:
40kg 4x15

choons

Squat:
20kg x8
60kg x5
87.5kg 5x5

Bench:
20kg x8
50kg x5
62.5kg (5,4,4,3,2)


Incline DB Chest press:
20kg (8,8,8,7)

Superset with

Push ups:
(10,10,10,8)


Tricep Cable Push down:
40lbs (20kg) (10,10,10,10)

Superset with

Tricep Dips:
(6,5,4,4)