Andros' Log

[andros]

I just finished the first A and B routines from StrongLift's 5x5! I mentioned earlier that I was going to report on this coming Sunday (Oct 11/09) but I'm too eager

A bit of short history first. I started lifting about 3 months ago just doing my own routine. All upper body with mostly isolation at 3x10 and every other day workouts. I felt something was not right and missing so rather than relying on my ego I started more research online. Many forums all raved about 3x5 and 5x5 routines. I thought, how could that be better than 3x10? Well, after trying an actual 3x5 routine with squats and dead lifts I found out that I was indeed weak. You see, I have never done a squat or deadlift, my first time was about 1 month ago! I started very light and made a PR in my dead lift during today's workout (see below)

A few weeks ago I bought some more weights and a proper Olympic bench from a guy on craigslist. He recommended StrongLift's to me at that time. I looked at this site and the info was clear and plenty on the do's and dont's that I felt no wrong making it my routine from now on.

Right now I'm 40 years old, 5' 6", approx. 68KG and would like to be about 75-77KG in a reasonable amount of time. Spring 2010 is my goal.

As mentioned I've done 1 of each routine, A and B. A was 2 days ago, B was just today. Here are my stats;
(bar weight not included: I have a standard 1" diameter 7' barbell).

Squats; 5x5: 45KG
Dead Lift; 1x5: 68KG (PR and my own weight! ...squats and bench to come soon )
Bench; 5x5: 45KG
Overhead Press; 23KG

[bkklift]

Good stats, considering you've just started SL, congrats! It's good that you started off light initially and built your way up.

Keep up the good work and I look forward to seeing your progress.

[andros]

Thanks bkklift for the comments.

Being on graveyard all Summer my workout days are Friday, Sunday and Tuesday. Graveyard ends in about 2-3 weeks or if the weather turns for a decent amount of time (it's outside work) Everyone, do a rain dance for me!, lol.

Sunday Oct 11, Routine A

Squat 5x5, 50KG (PR)
Bench 5x5, 45KG
Reverse Row 20, 15, 13
Push Ups 25, 18, 15
Reverse Crunch 3x12

[andros]

OK, I have forgotten to add the weight of my 7' bar to my totals.
It's a spin-lock non-olympic bar, weight; 8KG / 18lbs.

Updates now with bar included: (I now like including the bar )

Squat 5x5, 58KG - 127lbs
Dead Lift 1x5, 76KG - 167lbs
Bench 5x5, 53KG - 116lbs
OH Press 5x5, 31KG - 68lbs

[andros]

Tuesday, Oct 13, Routine B

I felt tired after the graveyard shift, as always. I've been doing that shift all summer and it just kicks my ass for energy. Graveyard shift should be outlawed, it just isn't natural. Regardless, I did set another PR on the dead lift, again! First set of pull-ups was today, a little on the low side but hey they'll only get better from here. I need a proper bar, I made something which is temporary until I get a doorway bar.

Squat 5x5, 58KG
Dead Lift 1x5, 81KG (PR)
OHP 5x5, 31KG
Pull Ups 4, 4, 4
Prone Bridges 3x30secs.

[andros]

For now, I'm going to have to take some time off. As I was doing the last set of the OHP on Tuesday I was putting the bar down on the uprights and my shoulder gave slightly. About 1 hour later, pain in the middle/front area of my right shoulder, not a surface pain. Lifting my arm in front and to the side beyond horizontal is too painful. I'll do some stretching and massage until the shoulder heals.

[nomercy89]

If it gets worse make sure to see a doctor though. You don't wanna aggravate anything.
Your numbers are nice btw as bkklift mentioned. Recover well and rest so you can come back and add plates to the bar!

[andros]

If it gets worse make sure to see a doctor though. You don't wanna aggravate anything.
Your numbers are nice btw as bkklift mentioned. Recover well and rest so you can come back and add plates to the bar!

Thanks for the comments nomercy89, much appreciated Today the shoulder feels looser when I lift up my arm. The last few days I've been lightly massaging the area and making slow, large circles with my arm. I'm still going to give it another week or so. Better a long rest than too short of one.

[nomercy89]

Sounds like there's improvement. Great to hear that . A week off won't be too bad, I've had to do it a couple of times, you came back fresher as well.

[andros]

Putting any load using my shoulder 2+ days ago was fairly painful. Even closing the passenger side door of the work truck hurt, I used my left arm to close it a few times. I've been massaging light to med about 4-5 times a day and using a product called Icy/Hot patch. I put it on just before I go to work. As of today it's much better. I'm guessing next Tuesday as a day to start again that will have given me 2 weeks solid rest. I'll start easy with a bare bar and work up from there, I don't want another set back!

[andros]

I haven't touched the weights since this shoulder injury, 2 weeks has gone by now. There is still some mild soreness. Once I feel 100% in that area I'm going to give it a solid week or 2 after that before I workout again.