Adman Training Log

[Adman]

Stats
Age: 23 | Weight: 90KG | Body Fat: 15% | Height: 6'0"

Goals
Two main goals, drop fat and gain strength (like most people I guess). I want to get my body fat down to 10-12% but I think that is quite a way off as I seem to have stuck at 15% for ages - hopefully this routine will help!

As far as lift targets go, in the short term I am looking to achieve: (as per the stronglifts layout)

• Bench: 105KG
• Squat: 100kg
• Deadlift: 160KG
• OHP: 65KG

And I am currently at:

• Bench: 87.5KG (PB 105KG x 1)
• Squat: 77.5KG (PB 85KG x 3)
• Deadlift: 130KG (PB 172.5KG x 1)
• OHP: 52.5KG

I started going to the gym a number of years ago but never really got a routine together that I would stick to. My diet was pretty poor and it was all rather half-assed. A good example would be training at the gym then getting a large dominoes after
However I now want to get things moving along properly now and actually hit the goals I have outlined above, which is why I am here.

I've trawled quite a lot of training sites online but this one seems to be one of the more helpful ones so hopefully I'll find a place here

I've come to the end of my second week on this programme so I will do the backlog of lifts in the next few posts so it starts from the beginning - mainly for my own purpose so I can keep a track of how I progress

Thanks!!!

[Adman]

First session, finding my feet on where to start weight wise.

Workout A

Squat: 60KG
Bench Press: 80KG

Hmmm
Workout went well I was knackered at the end of it which was good. Inverted rows were a killer. Push ups were great fun (not) but did the job of using up every last bit of energy I had. I miss not doing dips in a session so may alternate between the two in the future - who knows, don't want to overcomplicate things!

[Adman]

Workout B

Squat: 65KG
OHP: 40KG
Deadlift: 120KG

Hmmm
First go at workout B was good. Deadlifting after doing squats properly was quite hard so I hadn't started as high as I thought I would - learning curve I guess. Squats felt ok still not feeling particularly heavy but at least the technique is going well - a guy at the gym mentioned that if he went that low he wouldn't get back up so that's a bit of encouragement Overhead press was quite easy going.
Now, pull-ups were interesting. I am really poor and always used to resort to the half ones. But I suprised myself and managed 6 good ones on the first set with 4 and 3 on the next two sets - quite pleased with myself!

Finished the session with some tabata rowing which meant I was well and truely tired for work

[Adman]

Workout A

Squat: 70KG
Bench Press: 85KG

Hmmm
Ok legs were starting to feel it today, and it's only going to get harder. Very strange squatting so often but I know it's worth it so will stick with it even if it kills me Bench felt good with the last rep being pretty hard so that's cool. Inverted rows are coming along in the quantity. More push up fun, 30/20/15

[Adman]

Workout B

Squat: 72.5KG
OHP: 50KG
Deadlift: 130KG

Hmmm
A new week and legs had a good rest over the weekend so the weight went down and up fairly well. That was until I finished my 4th set and felt a pull in my right leg. Not really thinking anything of it I continued. After I had finished the gym and had been sat on my bum for a few hours at work, it started to become a bit sore - will keep an eye on it!
Press was fairly steady but start to stall on the last few reps of the 5th set. Deadlift felt good.
Pull ups were the same as last time and I ended up with the same number more or less (6/4/3.5)

[Adman]

Workout A

Squat: 75KG
Bench Press: 85KG

Hmmm
Was very aware of my leg this session - more out of fear that i'd fall off during a set or something lol. I went ahead and put the weight up anyway and it seemed ok. The pain was not apparent during the exercise but reared its head again when I finished. Kept stretching it inbetween sessions and got through with only a slight stall on the last set.
Bench went well and felt good through all sets - 4th set was the strongest oddly enough maybe I should warm up better?!
Quite liking inverted rows now as I really do feel them after the session finishes. Opted for some dips this session instead of press-ups, managed 20/15/8 which was ok

[Adman]

Workout B

Squat: 77.5KG
OHP: 52.5KG
Deadlift: 135KG

Hmmm
After running around at football last night and spraying it with deep heat through the day, today it seemed to be a bit easier. The pull wasn't as obvious so that was pleasing. Squat felt good and I managed to go a bit deeper than Wednesday session. Deadlift was ok despite left hand grip giving out on the 5th rep. Did another set of 4 and confident I can jump up next time.
I had an improvement on pull-ups. Oh yes a massive 1 additional rep on each set (7/5/4). Was really chuffed (even though not great my many standards) that I managed to get my chip above the bar each time so that was good!!!!!!!

Looking forward to a weekend of resting ready for 80KG squat and 90KG bench next week - getting there slowly.

Body fat is still around the same which is annoying but then again it's still early days and when I start to shift bigger weights I guess the weight will fall. I really hope it does as at the moment, to hit 1.5BW squat I need to be squatting 145KG which is a pipe dream at the moment!!

[DeadStrength]

Opted for some dips this session instead of press-ups, managed 20/15/8 which was ok

Hey man, nice work so far. One thing, it's actually recommended to a) switch to dips when you can hit at least 15 push-ups in your first set, which you clearly have and b) switch to weighted dips when you can do 15 dips at least in the first set. Since you're at 20 right now, if you have access to a dip belt then you could switch to weighted dips, which might help you reach your goals even faster.

[Adman]

hey deadstrength,

Thanks for telling me that I didn't realise! The only reference I remember reading to dips was that they were removed on the latest revision of the sl5x5. But that's good to know as I quite like doing dips and we have a belt at the gym so even better!

Cheers

[Adman]

Workout A

Squat: 80KG
Bench Press: 90KG

Hmmm
Two small milestones for me today, managed to hit 80KG and 90KG on squat and bench for the 5x5. Last set on bench was a real struggle with the last rep being assisted slightly however I think this was down to a weekend of little sleep and not eating correctly. Squat felt strong and I managed good depth. My leg is still playing up when not doing the exercise but just ignoring it and hopefully it'll just go away. Opted for weighted dips today and managed 10/8/8 using a 10KG plate. All in all pretty pleased but think I need to work on my diet, maybe worth posting it here?!

[Adman]

Workout B

Squat: n/a
OHP: 52.5KG
Deadlift: 120KG

Hmmm
Well as my leg is still a bit crap I decided not to squat today and dropped the weight on deadlifting. Did not feel as much pull on the deadlift which is good but I think squat would have aggrevated it. I also stuck at 52.5KG on the OHP today as two sets on 55KG felt a bit uneasy and form was poor.

Not a great training session this morning but never mind!! I won't bother squatting on Friday either and re-start it properly on Monday.