Aidy's "Stronglifts 5x5" Training Log

[Aidy]

Hey,
This is my first post.
I have already started the "Stronglifts 5x5", currently finished three workouts and decided that using the forum would be a better idea for tracking my gains. Also you guys seem to give some pretty solid advice, so I may learn more!

Firstly some stats, these were done at home with bathroom scales and Accu calipers.
Age: 20
Gender: Male
Height: Approx 5"8
Weight: 66kg
Bodyfat: About 15%

Right, so here are my first three days:

Monday
22/09/2008

Squat 5x5: 30kg
Started on 30kg because I'm finding it easier to perfect form with a little weight.

Bench Press 5x5: 25kg
Bumped this up to 25kg starting weight because i changed the weight of the squat, I want to keep a balanced body!

Inverted Row 3xf:
1x8reps
2x6reps
3x5reps
I'm sure in time this will improve!

Push-ups 3xf:
1x15reps
2x15reps
3x10reps
Pretty pleased with this

Reverse Crunch 3x12:
Found these pretty easy! What's with the weight in the "Stronglifts 5x5" all about? Am i supposed to decrease the weight of the dumbell i hold?!

Wednesday
24/09/2008

Squat 5x5: 32.5kg
Weight is still easy, I'm just hoping i have correct posture throughout. I did ask a trainer and he said that it was near perfect. Hmmm... not sure though.

Overhead Press 5x5: 25kg
Not used to this type of motion, but got the hand of it pretty well! Felt it in my shoulders too, so it's working.

Dead-lift 5x5: 50kg
First time deadlifter! Again got the trainer to talk me through it, he said it would take some more work, but that its a good weight to start on. He said that my lift was perfect but that my lowering wasn't as smooth. Practice makes perfect!


Pull-ups 3xf:
1x5reps
2x4reps
3x2reps
Once again, patience...

Prone Bridges 3x30secs:
Really easy, but I guess it helps?

Friday
26/09/2008

Squat 5x5: 35kg
Still easy, just adjusting my stances to get a good feel for it.

Bench Press 5x5: 27.5kg
Ditto, but adjusting grip width.

Inverted Row 3xf:
1x10reps
2x8reps
3x7reps
Much better than last

Push-ups 3xf: 3x15
Accomplished! Will move on to clap push-ups now

Reverse Crunch 3x12:
Decided to lower the weight of the dumbbell i was holding, don't know if this is what i am supposed to be doing!?

Ok,
So if there is any input people may have, please don't hesitate...


i am a sponge and ready to absorb!

[bluestreak]

Welcome to the forum! Great to see you starting up a training log.

In my experience, the "trainers" vary greatly in quality/knowledge (maybe it's just my gym). You might find it more useful to bring a camera, digital camera, cell phone, etc and record videos of yourself. You can then compare your form to what you see online or ask the people on the forum to critique your form.

If you find prone bridges easy, I believe you can move onto other holds like side-prone, etc.

And remember - patience! Takes a while to get technique right.

[Aidy]

So its Mundane Monday! But a surprisingly good one for my workout i feel!

So here is my workout:

Squat 5x5: 37.5kg
Here's a video of my squat, please give me feedback
http://www.youtube.com/watch?v=bxFq1ffeOmI

Overhead Press 5x5: 27.5kg
Again another video for form criticism!
http://www.youtube.com/watch?v=PaR3nD4c1jQ

Dead-lift 5x5: 55kg
And a last one
http://www.youtube.com/watch?v=W7g_a-CJTP8


Chin-ups 3xf:
1x7reps
2x5reps
3x4reps
These need improvement, but in time they will.

Prone Bridges 3x30secs:
Still really easy.

Welcome to the forum! Great to see you starting up a training log.

In my experience, the "trainers" vary greatly in quality/knowledge (maybe it's just my gym). You might find it more useful to bring a camera, digital camera, cell phone, etc and record videos of yourself. You can then compare your form to what you see online or ask the people on the forum to critique your form.

If you find prone bridges easy, I believe you can move onto other holds like side-prone, etc.

And remember - patience! Takes a while to get technique right.

Thanks bluestreak,
I think you've got it spot on there, I'm very wary with advice that people give a away so freely, especially trainers.
So i took your advice and above are three videos uploaded, if you wouldn't mind taking a gander

As for prone bridge variations would the "Stronglifts 5x5" allow that? If so, what could you recommend, because I've searched the manual.

Patience, i think that grows with age, no?

I hope

[bluestreak]

Patience, i think that grows with age, no?

Yes it does. I've found that technique is very important for getting past my plateaus, when I stall. So all the more reason not to rush.

You might want to post this on the Stronglifts 5x5 section. I'm no expert but I did notice a few things.

Squat - throw your glutes back. Check out the video on the How to Squat page. Take a look at the video of Boris at 0:59. Also, you need to get the bar lower on your back. Appears to be near your neck.

Overhead. Pretty good but your elbows need to be forward of the bar. Your bar should be on your clavical (collar bone). Also remember to squeeze your glutes. Keeps your back straight.

Deadlift. This looks pretty good. Good job!

As for prone bridge variations would the "Stronglifts 5x5" allow that? If so, what could you recommend, because I've searched the manual.

Once you can easily do 3x30 seconds for prone holds easily, then you should switch. No point doing it longer. There are other more interesting prone holds. I believe you can find the answer on the SL part of the forum. I personally do side-prone holds.

[Aidy]

Yeh, technique is important, I guess it is in all aspects of life. Haha, getting deep!

As for your advice on posting in the Stronglifts 5x5 section.

Voilà:
technique-practise-makes-perfect-t11812.html

Squat - throw your glutes back. Check out the video on the How to Squat page. Take a look at the video of Boris at 0:59. Also, you need to get the bar lower on your back. Appears to be near your neck.

So just checked Boris, I think i get you, i need to sit my ass back further whilst keeping that natural back, I was also watching Mark Rippetoe on you tube coach some people. He had some decent advice. I guess we'll have to wait till tomorrow, I'll record it again.

Overhead. Pretty good but your elbows need to be forward of the bar. Your bar should be on your clavical (collar bone). Also remember to squeeze your glutes. Keeps your back straight.

Right the bar rests just under my clavicle, should it be directly on the bone?
aha! Just watched this
http://www.youtube.com/watch?v=1ddGm_dm ... re=related
Now i get what you mean about the elbows!
I'll keep that in mind about tensing my glutes, thanks

Deadlift. This looks pretty good. Good job!

Woooohooo!!

Thanks again bluestreak, you are a legend!
Much appreciated!

[Aidy]

Wednesday
01/10/2008

Squat 5x5: 40kg

Ok, so have started doing a few warm up stretches for my squat, so that i can get nice and deep.

Consisted of:
2x5 at 20kg
1x3 at 25kg
1x3 at 30kg
1x3 at 35kg

Technique is improving i do believe and I'm starting to feel the weight very slightly, which is good
Here's another video for technique...this time you can see my legs!
http://uk.youtube.com/watch?v=3FAtIhox2yk

Bench Press 5x5: 30kg

Again did a warm up, with a nice wide-grip.

Consisted of:
2x5 at 20kg
1x3 at 35kg ------> woops! accidently looked at my squat weight instead!

Found 5x5 of 30kg easy too (even the accidental 1x3 at 35kg!), want to check my form so heres another video:
http://uk.youtube.com/watch?v=g539T_evqS4

Inverted Row 3xf:
1x10reps
2x8reps
3x8reps
Only one more rep than last, but I'm sure it will improve over time. Anyway the focus is on compound moves.

Push-ups 3x10: 2.5kg (backpack)
Decided to do weighted push-ups instead of moving onto clap push-ups, because i read it in the manual.

Reverse Crunch 3x12: 15kg
Again lowered the weight of the dumbbell i was holding, still don't know if this is what i am supposed to be doing!?

[Aidy]

Ok, so my food intake today.
Provided by Fitday.



Hope thats readable!

I'm yet to eat the last 5 items, which is a smoothie that I'll have before bedtime and i am so full its unbelievable!


ok, also have to point out. As of half an hour ago I'm getting random sweats and feel pretty groggy.
I know its due to the intake of excessive food.
Should i cut back? Or am I eating something wrong?

And lastly, pretty embarrassing, heh, for the past 3-4 hours i have been very very very gaseous
and I'm not talking about the loud conventional fart....nooooo foul stinking, silent buggers.

There shall be no sleep

ugh

[GeofT]

Your appetite will really start increasing when the weights get heavier - or at least thats what happened to me. Once my squat got closer to my bodyweight, my hunger really kicked in after 3 or 4 hours without food.

Keep lifting, you're doing good! And yes, keep reducing the weight of the dumbbell for the crunches. This will make it slightly tougher.

[Aidy]

Your appetite will really start increasing when the weights get heavier - or at least thats what happened to me. Once my squat got closer to my bodyweight, my hunger really kicked in after 3 or 4 hours without food.

Keep lifting, you're doing good! And yes, keep reducing the weight of the dumbbell for the crunches. This will make it slightly tougher.

Thanks Geoff, I'm sure it will, it's early days yet!
glad to seem you think I'm doing well, it's a relief! Also, kudos for the advice on the crunches, solves one query

[Aidy]

This was yesterdays food intake, but after all the prep i couldn't get down all the last five ingredients, they were blended and i managed about 1/3.

So i think my totals would look more like this instead:

Cals 3,190
Fat (g) 56.0
Carbs (g) 413.7
Prot (g) 271.4

Need to substitute more fat for carbs, and a slight bit more protein.
And gradually increase the 4000+ calorie mark..... instead of foolishly jumping right in. Should have take note that the nutrition side of this programme is no different to the training

"Slow and steady wins the race"

[Aidy]

Here's yesterdays training log, had a birthday party, so didn't get time to upload it!

Felt real energetic when it cam to it

Squat 5x5: 42.5kg
Felt real good, could feel it getting more of an effort on the last set.

Overhead Press 5x5: 30kg
Found this really hard! The last two sets were a pure struggle. But i got through.

Dead-lift 5x5: 60kg
Looking at two big 20kg plates on a Olympic bar is pretty daunting, but with good technique it's so easy!

Pull-ups 3xf:
1x4reps
2x3reps
3x2reps
First set of pull-ups on this programme, so a lot to improve!

Prone Bridge 1x30secs
L Side Plank 1x30secs
R Side Plank 1x30secs
Much better than doing just 3x30secs of Prones

So workout was good, but when i got home i felt really weird, so i conked out for an hour, then sat in the shower for about 20 mins, could barely move, felt real weak.

I'm wondering if its the amount of milk I'm drinking, because my diet is very good (always has been) and I'm taking in enough calories. So why do i steel feel like crap now?

[Aidy]

This is my current meal plan, will stick to these measurements for a week and +/- 500cals whether I'm gaining or losing.
Let me know what you think

Meal 1:
250ml Any OJ
250ml Any smoothie
100g Oatmeal
30g Nuts, Raisins and sultanas
30g Mixed Seeds
150g Fruit


Meal 2:
100g Turkey / Tuna 130g/ Salmon 120g/ Steak 100g/ Chicken 100g
100g Broccoli or other
100g Carrots or other
100g Sweet potatoes

Meal 3: (Pre-Workout)
Iso

Meal 4: (Post-Workout)
Iso

Meal 5:
100g Turkey / Tuna 130g/ Salmon 120g/ Steak 100g/ Chicken 100g
100g Broccoli or other
100g Carrots or other

Meal 6:
200g Cottage Cheese
30g Peanut Butter
20g Nuts
20g Seeds


2,899 Calories
92.3 Fat
301.4 Carbohydrates
221.8 Protein

[Aidy]

plus the GOMAD!

[Aidy]

Quick update.
Felt really sleepy and weak whilst writing the past posts and at 12 i had to lie down. Passed out for an hour, feel bit groggy now.
I'm really starting to wonder if this is the milk, i know it contains tryptophan which in turn converts to serotonin and melatonin, all sleep-inducing hormones. And articles stress the fact that milk can't make you sleepy in such ordinary lifestyles. BUT DRINKING A GOMAD IS NOT ORDINARY!
My diet is good and level of exercise is decent, my working and social life is not strenuous and it is only since starting the increase of calories and and drinking a GOMAD that I feel like this.
I'll give it one more more week, if I'm still dozing off, then good bye to milk and hello to the Anabolic Diet

[bluestreak]

What are you goals? Why are you lifting?

Yes, the milk makes you feel groggy. But so does eating a lot of food and working out hard, etc. It gets easier over time.