Bsfishkillers Trainging Log

[bsfishkiller]

Found the Strong Lifts site a couple of weeks ago while searching for advice on the internet regarding pull-ups. I am 48 years old 194lbs/88kg and 5'11"/182cm (hopefully I did conversions correctly!) If I am reading the bodyfat calculator correctly 17% body fat. I have never been extremely consistent in my work out regimen (spurts)as my body has always responded quickly (muscle tone and weight loss) But through age and injury (lower back and neck, disc issues) I found myself out of the gym for 2 years, overweight and weak. I started eating better back in Nov. 08 and doing cardio after I noticed my weight was creeping up again to 205lbs/93kg.
My goal was to start lifting Jan. 1 2009 which I did. I started using the Body for Life program (12/10/8/6/12/12 reps of increasing weight then dropping back on the last sets for a burn). I have definitely lost fat and gained muscle tone and size. This has gained the attention of family members and friends which feels good but I was not happy with the strength gains. So off to the internet to research. Pull-ups were always a challenge for me so how better to measure strength gains? That is how I found SL. It is taking me a little while to get used to the website ect.. (timed out a few times and switched to MS Word to draft) so here is week one.

Week 1
Workout A Monday, June 08, 2009
Squats 45lbs/20.5kg 5x5 way to easy but monitoring form
Inverted Rows 15/10/5
Bench 95lbs/43kg 5x5 way to easy going to add weight
Pushups 25/11/2 (disappointed, used to be able to do 100 every night, oh ya just remembered, I was in my 20's)
Rev Crunch 3x12 (trying to figure out? Sure I am not doing correctly)
Cardio 10 minutes hard on the bike then a cool down

Workout B Wednesday, June10, 2009
My 14 year old boy Joshua joined me today! It is great besides the obvious benefits of hanging out together; I am really watching his form and starting him out low which makes me more cognoscente of my own form.

Squats 135 5x5 (probably to quick of a jump from what I have been reading but this was just too lite)
Pullups 3/3/3 I was really surprised! I know it's not very many but maybe my other work has had some benefit!
OH Press 95 5x5
DL 135 1x5
Prone Bridge 3x30
Cardio Stair climber 15 min interval training (no hands)

Workout A Friday, June 12, 2009
Squats 140/63.63kg 5x5
Inverted Rows 12/9/8
Bench 135/61.36 5x5 (increased, had been doing bench last 5 months, watching form)
Pushups 30/20/14 (now were talking)
Rev Crunches 3x15 (the video really helped)

DB Bicep curls 30lb/13.63kg 5x5 (Couldnt help it, we had a lot of energy left and a little vanity)
DB Tricep Curls 30lb/13.63kg 5x5
Was a great workout, went home feeling good


I will post week 2 after today's workout and then try and make entries daily. Joshua is eating it up, even with Basketball and Football training 3-4 days a week.

[bsfishkiller]

Week 2
Monday June 15, 2009 Workout B
Squats 140lbs 5x5
Chin Ups 5/4/3
OH Press 100lbs 5x5
DL 140lbs 1x5
Burpees 2x10

Wednesday June, 17, 2009 Workout A
Squats 145lbs 5x5
Inv Rows 12/8/7
Bench 140lbs 5x5
Push Ups 32/18/14
Rev Crunch 3x15 20lb medicine ball

Friday June 19, 2009 Workout B
Squats 150lbs 5x5
Pull Ups 4/2/3 (almost got 4 on last set!)
OH Press 105lbs 5/5/5/5/4
DL 145lbs 1x5
Prone Bridges 3x30 one foot (need weight)
Burpees 3x10 Exhausted!

Ready for the weekend rest!

[bsfishkiller]

Week 3
Monday June 20, 2009 Workout A
Squats 165lbs 5x5
Inv Rows 12/8/7
Bench 145lbs 5x5
Push Ups 30/20/12
Rev Crunch 3x15 20lb medicine ball

Wednesday June 24, 2009 Workout B
Squats 160lbs 5x5
Chin Ups 5/4/3
OH Press 105lbs 5/5/5/5/3 (second stall)
DL 150lbs 1x5
Prone Bridge 3x30
Burpees 3x10



Friday June 19, 2009
Missed due to Travel (8 year old on Pony Allstars Team 3 day tournament. So proud!)

[bsfishkiller]

Week 4
Monday June 29, 2009 Workout A
Squats 165lbs 5x5
Bench 150lbs 5x5
Inv Rows 11/9/8
Push Ups 33/13/8
Rev Crunch 3x15 anchored with 20lb medicine ball
Burpees 3x10

Started doing excercises in correct order after reading manual again, also using warm up sets.
Purchased a pullup bar for home use started doing 1x through out the day when I am home.

Wednesday July, 1, 2009 Workout B
Squats 170lbs 5x5
OH Press 105lbs 5x5
DL 155lbs 1x5
Pull Ups 4/3/2 then used help to reach 5 each set
Prone Bridges 3x30 one foot
ran 2.2 miles on the beach (wet sand)in the morning
did too many pull ups at home with family and friends!!



Friday July 3rd, 2009 Workout A
Squats 175lbs 5x5
Bench 155lbs 5x5
Inv Rows 10/9/8
Push Ups with 10lbs in backpack 25/14/15
Rev Crunch 3x15 anchored with 20lb medicine ball
Burpees 2x10
walked 2.5 miles on the beach (dry sand) at fast pace

[Wooderson]

Congrats on getting started (in Jan 2009) but especially with the 5x5 program. What are your goals other than those embedded in the SL5x5? I'm guessing do at least one pull up (i'm with ya there!)... but what else?

[bsfishkiller]

Wooderson,

Thanks for the encouragement! Sorry it took me awhile to respond, I am logging in at the end of each week and posting my progress.
Ive been thinking about the goals and finally put it to paper last week and will post in my signature area today. Finally getting a few pull-ups. I bought one of those doorway pull up bars and try to get a few in during the day. Doing 4,3,2 during my workout. Hope to get 15 first set by 6 months!

[bsfishkiller]

Week 5
Monday July 6th Workout B
Squats 180 5x5
OH Press 110 5x5
DL 165 1x5
Chin Ups 6/4/2
Prones 3x30 seconds 10lbs

Tuesday July 7th
Ran 2.25 miles on the beach

Wednesday July 8th Workout A
Squats 185 5x5
Bench 160 5x5
Inv Rows 10/9/9
Pushups 25/10/6 15lbs
Rev Crunch 3x15 20lb anchor
Burpees 3x10

Thursday July 9th
Ran 3 miles on the beach

Friday July10th Workout B
Squats 190 5x5
OH Press 115 5,5,3,2,2 Stalled!
DL 175 5x5
Pull Ups 4,3,2
Fast walk 65 minutes

Workouts are getting more intense as the weight gets heavier! I allready passed one stall on the OH Press and didnt have to drop weight. Hopefully I will get through this stall as well. feeling like I might be nearing stall on Squats.

[Wooderson]

Since you are doing weighted pushups, just do 3x5 and increase the weight by 5 every week. Treat it like every other weight lift at this point, just 3x5.

[bsfishkiller]

Wooderson,

Got it, I reread the book and visited some forums and see where I was confused. Will continue to add weight and have switched to 3x5 for the pushups. Already thinking of Bar Dips as they are more easily weighted. Trying a few to see how my shoulders handle it.

[GotRice]

Hey bsfishkiller

I was looking through the logs and I couldn't help but notice that the weight's your handling in your 5x5 are similar to where mine are at. Keep up the good work and best of luck!

[bsfishkiller]

GotRice,

Thanks for the encouragement. My mind still thinks Im 19 but dont tell my body. I was reading your training log and we are close on the numbers. I hope can keep up as the stalls set in! Keep working hard.

bsfishkiller

[bsfishkiller]

Week 6
Monday July 13th Workout B
Squat 195 5x5
Bench 165 5x5
Inv Rows 12,7,5
Push ups 3x10 with 20lbs
Rev Crunch 3x15nwith 10lbs anchor
Burpees 2x10

Wednesday July 15th Workout B
Squat 200 5x5
Press 115 5,2,1,2,1 Second stall! Worse than first?
DL 185 1x5
Chin ups 6,4,2
Prones 3x30 with 25lbs
Had someone from the gym observe my Squat and DL form. He said everything looked good, except the bar could be a little further back. A little awkward at first on the shoulders but definitely better overall.

Friday July 17th Workout A
Squats 205 5x5 Feeling good
Bench 170 5x5
Inv Rows 13,10,6
Push ups 15,14,7 with 25lbs
Rev Crunch 3x15 with 8lbs anchor
Burpees 2x10

[GotRice]

Looking solid! Keep it up =)

[bsfishkiller]

Week 27
Tuesday July 21st, 2009 Workout B
Squats 210 5x5
OH Press 115 5x5 was my 3rd attempt!
DL l 195 5x5
Pullups 5,4,1,1,1,1

Thursday, July 23rd, 2009 Workout A
Squats 215 5x5
Inv Rows 13,9,7
Bench 175 5x5
Push Ups 15,15,7 with 30lbs
Rev Crunch 3x15 anchored with 6lbs ball

Only got 2 workouts in but the 3 day rest I believe helped me pass my OH Press stall, Squats are getting heavier! I never thought I would be squating as much as I am.

[bsfishkiller]

Last Post should have read "WEEK 7"