adamr's training log

[adamr]

Hi Buster,

I've been lifting on and off for probably 10 years. I started seriously again around February this year, and I started stronglifts 5x5 in April.

I am pretty big I suppose, I weigh just over 130kg. I have a pretty high body fat percentage though. I've never measured it, but I can tell by looking in the mirror! Haha!

My workouts do take a fair bit of time. I usually get to the gym around 5:30am and I finish up around 7am. Warming up can take a fair bit of time, but I take a short cut by using a NO supplement that gets you warm very quick and deep heat on certain muscles that like to take their time getting up to speed.

I've not tried any massages yet, though there are many times I feel I could do with one!

As for 200kg, why don't you load up the bar and do a walkout? I've found walkouts prepare you for the bigger weights really well. Plus there's a certain sense of achievement walking out with a weight way above what you can normally squat on your back! Make sure you have the support bars in place, load up big and walkout. You'll love it! I find walkouts really addictive and I look forward to them every session. I'm going to try a walkout with 360kg tomorrow. Check in to see how I go.

Thanks for stopping by!

[Bluegreyhound]

I'm going to try a walkout with 360kg tomorrow.

You da man! Keep pushing, but IMHO don't over the walkouts too much.

[adamr]

Didn't get to the gym this morning. Went to bed last night with a huge headache and still got it this morning. Also my right knee and ankle both feel like they are full of fluid. Not sure what that's all about. Looks like my body is asking for some rest, so I'll rest up until Monday and hit my walkout then. Thanks for the support guys!

[adamr]

03/08/20009

Squats
2x10x20kg
1x5x100kg
1x5x140kg
5x5x205kg*

Walkouts
1x320kg 10s
1x340kg 10s*

Bench
2x10x20kg
1x5x60kg
5x5x80kg

Barbell row
3x12x40kg

I got a new record on the squats today. Although I'm not completely happy with the depth I'm getting. Once I plateau off, or my depth is not remotely passable, I'm planning on dropping the weight right back and starting the beginner program again and focus on getting even lower on every single rep.

Didn't get my 360kg walkout. It was pretty ambitious I know. I got 340kg though and I could tell after racking the 340kg that I wasn't going to budge 360kg today. Still something to go for in the coming weeks.

Didn't get to the dips or leg raises this morning, just ran out of time. I'm finding time to be an increasing factor in my workouts, mainly due to the increasing breaks I'm needing in between each set.

Overall pretty happy with the workout. Oh and one more thing, I think I may have had my are you on 'roids moment this morning. More on this later.

[atypical1]

Great squats and great idea on starting fresh to get depth. Stretch. Stretch. Stretch.

james

[adamr]

Hi James,

Thanks for dropping by! Yeah I get super deep on all of my warm up sets but as the weight goes up I find the depth starts to taper off. So I'm going to give it a few more weeks, and then I'll prob take a week or 2 off and start all over.

I'm really happy with the results I've gotten so far from stronglifts5x5. This is by far the best program I have done in years of on and off lifting!

[Mouse]

Squats
2x10x20kg
1x5x100kg
1x5x140kg
5x5x205kg*

I get super deep on all of my warm up sets but as the weight goes up I find the depth starts to taper off.

What weight do you start tapering off at?
Maybe video your sets so you get a better idea and then rebuild from that weight?

Despite BW - 5x5 at 205 is great lifting.

[adamr]

Hi Mouse,

Above 185kg my depth tends to taper off. I can't video myself just yet as I still go to a regular gym. If it was a powerlifter gym or my home gym no problem, but its one of those chain ones, and I don't feel comfortable filming there. I'm moving house soon and will be setting up a gym there so hopefully I'll be able to post a vid in the next few months. As soon as I can post some form checks, I definitely will!

I'm planning to keep pushing the weight up for another 4 weeks to hopefully get to around 220kg if I can. I'm getting married in early September, so probably take at least a week off, maybe two, then come back to about say 140kg and build back up from there. I also need to focus on my deads and bench as I feel both are slipping behind.

Thanks for the input! Also when I start up again in September do you think I should go through Stronglifts 5x5 again or move up to the advanced program?

[adamr]

5/08/09

Squats
2x10x20kg
1x5x100kg
1x5x140kg
1x5x150kg
1x5x160kg
1x5x170kg
1x1x180kg

OHP
2x5x20kg
3x5x40kg

Dead
1x10x20kg
1x5x60kg
1x5x100kg
1x5x140kg

Took a different approach this session as I've decided to wind up the beginners SL5x5 at the end of this week and embark on the intermediate program starting on Monday. I backed off the weight on my squats and focused on getting very deep on every rep. Everything was going well until I walked out with 170kg. I clipped the bar on the rack on the way out. Didn't think much of it and proceeded to do my 5 super deep squats. Well by the time I came up on my 5th rep my back had pinged so hard my leg was twitching uncontrollably. When I've bumped the bar it must have knocked my center line off and I didn't notice until I racked it that something had gone very wrong. I tried to walk it off and stretch a bit. But nothing really helped it. I loaded up to 180kg and walked out, went deep and came up, but knew that's all i could do today. I was a bit disappointed over all as I wanted to go higher than 180kg today, but I am very happy with the discipline I showed today by sticking to form and depth on every single rep. Also I learned a valuable lesson. That is to be very careful with the setup. Pedantic even. I should have re-racked and started again. I guess lifting is full of little lessons!

After the back tweak going heavy on OHP was a definite no. I just worked on form using barely any weight. Just lifting the bar was pretty hard on my back at this point.

Again, I was disappointed not to be able to go for something big on dead, so I went for some volume lifts rather than huge weight. Just up to where my back would allow me.

Practiced some power cleans today as well, as I will be starting them on Monday. I've done them in the past but I wanted to test my form today just with the bar. Will test with weight on Friday to see what weight I should start at.

[atypical1]

Solid work. Be careful out there...good to learn a lesson and good discipline. Definitely re-rack though once you throw yourself off a bit. How's your back feel now?

james

[adamr]

The back is a little better now, but far from right. I am sitting like a question mark and walking really weird. I have a feeling it is a sciatic nerve issue. My leg is is still pretty numb. Haven't taken anything for the pain yet. Will hold off as long as I can.

Hopefully it comes good before Friday. Can't believe something so simple could have such an effect. Oh well, another one to chalk up to experience. Cheers!

[BusterG]

Take care on Friday Adam, even if you think your back is up to scratch normally, once you add some weight on the squats it might highlight any problems that could still be there. Easy does it fella.

Looking forward to seeing the new program.

[adamr]

Thanks Buster! I will do my best to take it easy on Friday. I find that I start off light and can't help myself pushing that little bit further. I actually surprised myself today by having the good sense not to proceed squatting heavier after hurting my back and stopping where I did.

I'm looking forward to the new program as well! I've updated the formulas in my copy of the spreadsheet for stronglifts5x5-advanced so that the calculated number rounds to the nearest 5. This makes things a lot easier! What a computer nerd though! Haha!

[adamr]

07/08/09

Squats
2x10x20kg
1x5x100kg
1x5x140kg
1x5x160kg
2x5x80kg

Bench
1x20x20kg
1x5x60kg
1x5x80kg
2x5x100kg
1x5x120kg*
1x2x140kg (negatives)

Bent over row
1x10x20kg
5x5x60kg

Turkish get ups
8x5kg (each side)

Today was my last workout of the beginners program. I think I stuck to it mostly and didn't add to many dumb things to it. Wasn't able to stick strictly to the numbers due to working around various injuries and strains, but overall I have got great results and learned a whole heap! This is an awesome program that I would recommend to anyone. I went from squatting 60kg once to week for 3x12 to being able to squat 205kg 5x5 and squatting big 3 times a week. I think that alone speaks volumes about this program!

As for todays workout, I'm still nursing this sore back, but I managed to get through most of what I wanted to do. I worked up to 5x160kg squats and knew that was my backs limit for today, so I backed off and did two sets of 80kg just to keep working technique without putting too much strain on my back.

I wanted to work my bench today up to a personal record. I managed 5x120kg which is a new PR for me. I also did a negative for the first time. I tried 140kg as that is where I want to be when I complete my next program.

I did bent over row today and surprisingly it wasn't too hard on my back at all. Managed a 5x5x60kg which I was pretty happy with.

And finally, I did Turkish get ups today just to practice them as they will be part of my routine starting next week, so I just wanted to get a feel for them. Man they are tough! I did 8 on each side with 5kg and I was wrecked! Can't wait to hone my technique and get good at these! I didn't plan on doing so many, but I wanted to get the technique right and I needed this many attempts to get close to anything that resembled 'technique'. These get ups are going to be a fun mountain to climb!

My back is no worse than it was before the workout, so I'm happy that I kept within its limits.

[adamr]

10/08/09

Squats
1x10x20kg
1x5x60kg
5x5x150kg

Bench
1x20x20kg
1x5x70kg
1x5x75kg
1x5x80kg
1x5x85kg
1x5x90kg

Power Cleans
1x10x20kg
1x5x50kg
2x5x55kg
1x5x60kg
1x5x65kg

Dips
5/5/3

Day one on the stronglifts advanced program (bench focus). Today's workout felt great, and was a nice start to a program. Not so easy that it was worthless, but easier than some of the harder sessions I've done by just enough for it to be enjoyable. My back held up great! Still sore from Friday, but it hasn't gotten any worse from the workout, so it must be recovering.

Really enjoyed dropping the weight back on the squat and working the technique. Also really enjoyed doing power cleans. Today is the first time I have done them. I did a few last week just to practice the form, but today was really my first proper crack at them. I didn't take much rest in between reps and when I put the bar down after my last set my head was spinning proper.

My dips have improved, but I still missed two reps on my last set. I hurt my shoulder during the squats. It held ok during the bench but was starting to feel really crunchy during the dips. Still happy with 5/5/3 as I think it is still an improvement!

All in all a pretty positive start!