After 1 year of dieting I am now doing Stronglifts 5X5

mrpink6789

19/05/2011

Couch to 5k today

Week 5, Day 2

5 minute walk warm up
8 minutes jog
5 minutes walk
8 minutes jog
5 minute walk cool down

Complete, but my lower back was in ribbons, fitness wise no issue but have to sort out my back issue or else I wont be able to do much more! Next one is to run for 20 minutes....

mrpink6789

23/05/2011

My weekends have been so busy I'm missing workouts, holiday next week for a few days and then its full on in the gym for the summer.

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg, 120kg, 130kg 1X1
Squats 142.5kg 5X5 PB

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg, 45kg 1X1
OH Press 52.5kg 5, 4, 3 - Fail

Deadlift 65kg, 105kg 1X1
Deadlift 145kg 1X5 PB

15 minutes on the cross trainer 200 calories burnt

Im trying to change a few minor things around. The couch to 5k is boring, I hate running so going to do some small cardio after weights and then either do a fitness class somewhere or just spend a good 30-40 minutes on different cardio machines. Will suss stuff out this week and start it in 2 weeks, also because im knackered after the 3 compound lifts I'm gonna do pull/chin ups and tricep dips on alternate days - basically Im going to live in the gym for the forseeable!

Squats were good today, glad to go over the 140kg that I stuck at for so long, will see how I get on with that. Press was tough, I think I'll get it next time though, the glutes were as tight as being in the shower of a prison movie. Deadlifts were alright but the upper body seems to struggle with them, feels like my back jerks a small bit which I have to suss out. Happy with today though.

mrpink6789

24/05/2011

Warm up on the treadmill for 10 minutes - 100 calories burnt

Chin ups - 12, 7, 5

10 minutes on the bike - 100 calories
15 minutes on the cross trainer doing intervals - 200 calories

Just messing around with different cardio for the moment. Bike sort of hurt the legs after squats yesterday so I might just stick to a warm up on the treadmill followed by some interval training on the cross trainer. Will see how that goes for a bit before I think of the next step!

mrpink6789

25/05/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg, 120kg, 130kg 1X5
Squats 145kg 5X5 PB

Bench Press 20kg, 30kg, 1X5
Bench Press 40kg, 50kg, 60kg 1X1
Bench Press 70kg, 5, 5, 5, 3, 2 Fail

Barbell Row 80kg 5X4 - Form is shocking

Cross Trainer 15 minutes 200 calories

Started with the Bench tonight, last 2 sets were sore on the Biceps so thats prob why I failed, didnt help for the squats either but got through them.

So it turns out my form on Barbell row is shocking, rounding my shoulders, I blame my height. Got a video to look back on and I am so I'm going to lower the weight and start again. Very annoying but I want the technique to be perfect.

LuciusC11

Hey man, brilliant blog. Can relate to all of your experiences. Haven't been doing it for too long, am only approaching 60kg on the squat, but I definately know that the overhead press is going to beat me first! Last night I did 5x5x5x5x4 on 35kg, but I have read (do you read the archives at stronglifts.com?) that if you fail on your last set, to increase the weight next time as planned. You'd be surprised how the next time you manage it ok, so that is what I will do. Desperately want to get to 40kg so I can put the bigger 10kg plates on and not look so pathetic!

I can feel my bench beginning to struggle, just two more workouts to get through, and I'll get to 60kg, which I'm looking forward to!

My chin ups completely suck. I know that if I did them at the start of the session I would do well, but it defeats the point. At then end of the session, if I'm lucky (like last night), I will manage 5x3x1, although these are done to very strict form with arms fully extended.

You mentioned being bored of jogging, and this is why I registered to reply...I have started to take up judo. If you want some high intensive training, then you should do this! The warm up alone is intense, and it is also a full body workout. Press ups, sit ups, squats, sprinting are all part of a session. Not to mention the stuff that you learn, learning how to throw a man twice your size with very little effort is extrememly rewarding. I really suggest that you research Judo, and look for local clubs. It is once a week, but man, you won't be walking for the first 2 days after, it is more than enough, combining it with your strength training is great, as you are stronger each time you return. It is also a great character builder.

If you are after some more on top of that, then I go swimming at my gym. Again, it really works your muscles, but it tones them more than builds strength. It does your core really well, and really knackers you out without hurting any of your joints. If you discover these two cardio activities, jogging will be a thing of the past.

Keep up the good work

mrpink6789

26/05/2011

Tricep Dips 10, 6, 4

Did some cardio on the treadmill, cross trainer and bike, about 420 calories burnt.

Found the cardio boring, need to get myself in to some sort of cardio class!

mrpink6789

27/05/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg, 120kg, 130kg 1X1
Squats 147.5kg 5X5 PB

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40, 45kg 1X1
OH Press 52.5kg 5, 3, 0

Deadlift 105kg 1X5

Bicep was sore after the squats so that really made the rest of the workout pointless. Im not going to count the OH Press as my second fail as a result. Also didnt want to go mad on the deadlifts on account my arm was sore and I was worried about my form after the barbell rows. Week off now and then i'lll get back in to it.

mrpink6789

07/06/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 100kg, 120kg 1X1
Squats 140kg 5X5

Bench Press 20kg 1X5
Bench Press 40kg 1X3
Bench Press 50kg, 60kg 1X1
Bench Press 65kg 5X5

Barbell Rows 50kg 5X5
Tricep Dips 7, 4, 3

Cross Trainer 15 minutes - 215 calories

First workout back after a week of boozing in Malta. Lowered the Bench and Squat as to not injure myself. Bench was grand, last set or two were a little tough. Squats were grand but felt very heavy. Wanted to take it easy on the barbell row to make sure form is good, seemed fine so hopefully I wont go back to old habits. Was tired doing the tricep dips and the auld fitness on the cross trainer was tough! Good to be back though, going to weigh myself tomorrow and concentrate on my diet to drop the fat I have put on over the last 2 holidays.

mrpink6789

08/06/2011

Just over a 4 mile walk in an hour, 750 calories burnt according to HRM.

Weight has gone up a good bit so definitely going to watch what I eat for the next while to get it back down.

mrpink6789

09/06/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 100, 120, 130kg 1X1
Squats 142.5kg 3X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg 1X1
OH Press 45kg 3X5

Deadlift 60kg, 100kg, 1X1
Deadlift 120kg 1X5

Pull ups 6 sets of 2 reps
Cross trainer - 15 minutes, 215 calories burnt

Legs were focked today. Managed to get through 3 sets of squats but they werent great to be honest. thought they were going to fall off so I'll repeact 142.5 on Saturday. OH Press was grand, dropped by 5kg just to get back up so should be sound in that for a week or two. Still worried about my upper back so dropped the weight on the deadlifts, felt awkward doing them and the sore legs didnt help. Trying something new on the pull ups that I saw on another thread to try and improve them, 6 sets of 2 reps were grand, last set was a little tiring but sound.

mrpink6789

11/06/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 142.5kg 5X5

Bench Press 20kg 1X5
Bench Press 30kg 1X3
Bench Bress 40kg 1X2
Bench Press 50kg, 60kg 1X1
Bench Press 67.5kg 5X5

Barbell Row 57.5kg 5X5
Tricep Dips - 6, 5, 4

Cross Trainer 15 minutes , 220 calories burnt

Squats werent great if I'm honest, felt the 3rd and 4th set were a bit dodgy. Bench Was tough enough at the end, really struggled to get the last rep out. Barbell row was sound, increased it by more then I should because I couldnt find some plates. Arms were killing me after all that so the dips werent great! Got through it but workout could have been better!

mrpink6789

13/06/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 145kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg 1X1
OH Press 47.5kg 3X5

Deadlift 60kg, 100kg, 1X1
Deadlift 125kg 1X5

Chin Ups 10, 5, 5
Cross Trainer - 15 minutes, 218 calories

Squats were tough, I'm trying to maintain a calorie deficit so really feeling it int he squats. Not sure if I will keep on progressing or just hang tight on that. Press felt grand, glad to be making progress in that. Deadlift was easy but I just felt my upper back rolling which I really dont know how to fix. Was tired doing the chin ups but got through them.

All in all I may be getting a bit bored with the routine. Been doing it for quite a while now. Dont really feel excited about progressing as much as I used to. Might change it soon, will see how I feel over the next few weeks.

mrpink6789

14/06/2011

Another 4 mile walk in an hour tonight since it was such a good evening. Hope I lost a bit of weight this week but considering I was out two nights over the weekend prob not!

mrpink6789

15/06/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

Bench Press 20kg 1X5
Bench Bress 40kg 1X3
Bench Press 50kg, 60kg 1X1
Bench Press 70kg 5X5 PB!

Barbell Row 60kg 5X5
Tricep Dips - 8, 5, 4

Cross Trainer 15 minutes , 220 calories burnt

Decided to stick to 140 on the squats while I'm on a calorie deficit. Plus one of my knees is acting up so thought it would be best not to kill myself totally, 140 is very tough anyways so I'm happy staying on that for a bit! Delighted with the bench, the last rep on the last set nearly killed me though. Barbell row felt fine but I just feel awkward doing it, thinking of switching to dumbell rows or maybe back to inverted rows. I'll have an auld google. Was wrecked doing the dips but an improvement on last one!

mrpink6789

16/06/2011

Another 4 mile walk this evening. Feeling good about the training these days, lost 2.5lbs this week, much needed!

mrpink6789

17/06/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 1X5
Squats 120kg 4X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg, 45kg 1X1
OH Press 50kg 3X5

Deadlift 60kg, 100kg, 1X1
Deadlift 130kg 1X5

Pull ups 6 sets of 2 reps
Cross Trainer - 15 minutes, 200 calories

My right knee was acting up warming up for squats, did the first set but didnt feel right so dropped to 120kg for the last 4 for this workout. felt very light which was nice for a change :P hopefully the knee is sound. Glad with the press, making good progress on that these days. Deadlift was grand but my shoulders felt rounded so really had to concentrate on that, pull ups were alright as well, felt stronger doing them.

colman1212

Hey, good log, just wondering about your squats and deadlifts. How are your squats stronger than your deadlifts? I always find my deadlift miles ahead of my squats. Are they deep squats yeah?

dartstothesea

I think it's a symptom of doing the 5x5 program, it just has you squatting twice as often than it has you deadlifting, for many more reps and it has you upping the weight each time you squat. I did Stronglifts for a quite some time and am still the same way. Deadlift 1RM is practically the same as my squat 1RM.

mrpink6789

hey, yeah well i have scaled back a lot on the deadlifts. i originally stalled purely on grip strength. now im finding my shoulders are rounding so im trying to correct that.

mrpink6789

19/06/2011

Another 4 mile walk today, much needed after a weekend of pints. damn this cutting down lark is hard.

mrpink6789

20/06/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

Bench Press 20kg 1X5
Bench Bress 40kg 1X3
Bench Press 50kg, 60kg 1X1
Bench Press 72.5kg 5X5X3X3X3 - Fail!

Barbell Row 62.5kg 5X5
Tricep Dips - 10, 5, 4

Treadmill - some hill walking thing on the highest level for 15 minutes, 230 calories burnt

Very tired going to the gym this evening, got feck all sleep last night and had a big weekend. Pretty happy with most of it though. Bench was tough but I prob could have squeezed out one or two more reps, was just worried about failing. Knee was a bit sore warming up on squats but it went after the first set at 140. Ugh barbell row is just annoying, dont like it. Might read up on dumbell rows tonight to switch.

mrpink6789

21/06/2011

4 mile walk tonight for a bit of fresh air.

mrpink6789

27/06/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg, 45kg, 50kg 1X1
OH Press 52.5kg 5X5X3 - Fail

Deadlift 60kg, 100kg, 1X1
Deadlift 135kg 1X5

15 minute cross trainer - interval training

Hmm last week was a disaster. Was sick mid weekso couldnt make it to the gym and then made an impromptu visit over West so nothing was done. Happy with today though. Squats were fine, had that issue above my right knee but went away after the first set again, wonder what it is! Press was difficult but did better then I thought I would, should get the 3X5 next time around. Deadlift was actually good, form felt good and all. No time for chin ups tonight unfortunately.

mrpink6789

29/06/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5
Squats 120kg 5X5X5

Bench Press 20kg 1X5
Bench Bress 40kg 1X3
Bench Press 50kg, 60kg 1X1
Bench Press 70kg 5X5

Barbell Row 65kg 5X5
Tricep Dips - 10, 4, 3

15 minute cross trainer interval training

ugh odd workout today, few pints last night and feck all sleep so i felt it! Squats were terrible so dropped the weight or I would have crippled myself. No 1.25 plates available so stuck to 70kg which were grand so happy with that. Also did better on the barbell rows so happy with that.

mrpink6789

04/07/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg, 45kg, 50kg 1X1
OH Press 52.5kg 5X5X5 - PB

Deadlift 60kg, 100kg, 1X1
Deadlift 140kg 1X5

15 minute cross trainer - interval training
Chin ups 8, 6, 4

Oh God the fear after the birthday celebrations was epic today, didnt think I would get through the day. Feeling much better after the workout though. There is something up with my right quad, not sure if I am warming up properly so have to look at that for the squats. Happy with the OH Press though after failing it last time. Deadlift felt good as well.

mrpink6789

05/07/2011

4 mile walk tonight, lovely evening. Must sort the diet out, damn these summer weekends away!! Off out now again, never ends.

mrpink6789

06/07/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

Bench Press 20kg 1X5
Bench Bress 40kg 1X3
Bench Press 50kg, 60kg 1X1
Bench Press 72.5kg 5X5X4X4X3 second fail

Barbell Row 67.5kg 5X5
Tricep Dips - 10, 4, 3

15 minute cross trainer interval training

Squats were fine today. Tough as always but got through them. Bench was tough, probably could have squeezed out a few more 5's but just scared of failing i guess. Should get it next time. Barbell row felt good but heavy!

alcomoholic

you need to sort out that diet bro. if you're taking it seriously you cant be saucing and horseing kebabs and chips every week.

do it properly and the rewards will be forever stowed; do it wrong and the rewards will be never sowed.

mrpink6789

Yeah just a lot on these days, generally dont have the kebabs but the bday last weekend! Plus a few trips away over the summer so always hard to be good. During the week its fine though so will just have to try and be quieter on the weekends!

mrpink6789

08/07/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg, 45kg, 50kg 1X1
OH Press 55kg 4X4X2 - 1st fail

Deadlift 60kg, 100kg, 1X1
Deadlift 145kg 1X5

Didnt get a chance to update this over the weekend. Squats were good. Press was tough but I think ill get it next time around! Deadlifts felt good as well.