Cole's back to it log

[Coleccm]

Age 26
Height 5'8"
Weight 160lbs w/15%bf

Goals by end of July 09':

Squat - 225lbs 3x10 & 185lbs 1x20
Bench - 195lbs 3x10
Dips - 1x50reps, bodyweight
Pullups - 1x20reps, bodyweight
Run - 20m,1.86miles
Body weight 150-155lbs w/10-12%bf

Goals represent previous lifting accomplishments that I hope to be able to reach again. A little background, use to work out consistently, then got married, bought a house, and had a kid. I miss the feeling of being strong and full-fillment from lifting/exercising. I've never done any routines, just what I learned in high school (squat/deadlift/bench). Stumbled on to SL 5x5 and was attracted by the simplicity, as well that it uses most of the lifts I've been doing. Tried to pick a good starting weight because I just felt stupid with an empty bar.

Currently finished 2-weeks on SL 5x5, last routine today:

Squat - 160lbs 5x5, felt pretty good/easy only taking about 30-45 seconds between sets.
Overhead Press - 65lbs 5x5, new exercise for me, weight felt good, again 30-45 seconds between sets.
Deadlift - 155lbs 3x5, did extra sets to practice form, will add weight and cut down to 1 set.
Pullups - 3x8,5,3, doing these on a closet frame with 2x4's, using a fingertip grip since I can't wrap my hands around the 2x4's.
Bridges - 3x30sec., good stretch in abs by moving elbows farther in front.

Rest Friday,Saturday, can't wait to do it again on Sunday.
Cole

[guru]

Welcome Cole,

Nice numbers there. Wish you good luck with the program & your goals. BTW, no goal for deadlift?

Happy lifting.

[Coleccm]

Welcome Cole,

Nice numbers there. Wish you good luck with the program & your goals. BTW, no goal for deadlift?

Happy lifting.

Thanks guru. Goal for deadlift is 300lbs 1x5 by end of July 09'.

Workout 3/8/09

Squat - 165lbs 5x5, 45-60 seconds between sets. 1-3 sets felt tight, 4&5 felt good, probably need to start warming-up to the workout weight. Past the 1xBW mark, onto 1.5xBW.
Bench - 150lbs 5x5, 30 seconds between sets. Last rep on 5th set went up slow.
Barbell Rows - 65lbs 5x5, 30 seconds between sets. Feel more in my lower back and hips keeping back parallel to floor than upper back.
Closed Hand Push Ups - 3x27,15,8, 1min between sets. Switching to dips once the powerack I ordered comes in.
Reverse Crunches - 3x12,12,12, started feeling it by middle of 2nd set.
Run - 20m, 1.95miles

Rest Monday, lift Tuesday.
Cole

Edit first post; Run for 20m,1.86miles was part of workout on 3/6, not one of my goals.

[Coleccm]

Workout 3/10/09

Squat - 170lbs 5x5, 45-60 seconds between sets. Felt good, not really feeling to much stress on the lower back yet.
Overhead Press - 70lbs 5x5, 30 seconds between sets. Went quick between sets and started feeling it by end of 3rd set.
Deadlift - 170lbs 1x5, warmed up with 2x3 135lbs. Added 15lbs from last time. I'm still working on form, I feel I'm having to pull up and around my knees (want to pull straight up through them).
Pull Ups - 3x8,6,4, 1min between sets. Still doing these on a closet door jamb. My fingers/forearms are failing first. Should do better once the powerrack arrives with pull-up bar.
Prone Bridges - 3x30sec, 30sec. between sets. Started shaking by end of 3rd set.

Overall a good workout. I think my squat will be ahead of my deadlift for awhile since I'm only adding 5lbs the next couple of workouts while I practice my deadlift form.

Rest Wednesday, lift Thursday.
Cole

[Coleccm]

Workout 3/12/09

Squat - 175lbs 5x5, 60-90 seconds between sets. 1st set tough (felt tight), 4th set was the easiest, 5th set hard (fatigue) as 1st set. Today was the first day I really felt it in the quads.
Bench - 155lbs 5x5, 45-60 seconds between sets. Feels like there is alot more in the tank.
Barbell Rows - 70lbs 5x5, 30 seconds between sets. Weight feels light and felt less pressure on lower back than last time.
Closed Hand Push Ups - 3x30,12,10, 1min between sets. Looking forward to doing dips once power-rack comes in.
Reverse Crunches - 3x12,12,12, can feel an improvement in my core.
Run - 20m, 1.97miles (includes 5min cool down)

It feels good to get back in a routine. I can't say how impress I am with this site and its members. Mehdi's no BS approach is a refreshing change from all the noise out there. Even my wife has been browsing/reading through the site which has encouraged her to start SL 5x5.

Rest Friday & Saturday, lift Sunday.
Cole

[Coleccm]

Workout 3/16/09

Squat - 180lbs 5x5, 1-2mins. between sets. Starting to take longer rests between sets. 3rd & 4th set felt the best.
Overhead Press - 75lbs 5x5, 30 seconds between sets. Weight feels comfortable.
Deadlift - 175lbs 1x5, warmed up with 2x5 135lbs, 1x3 155lbs. Added 5lbs from last time. Not 100% happy with my form, thinking of deloading by 20lbs to focus on form.
Pull Ups - 3x9,5,4, 1min between sets. Happy to be adding reps to the 1st set.
Prone Bridges - 3x30sec, 30sec. between sets.

The deadlift is the lift I need to work on the most. I see myself squatting more than I deadlift for awhile.

Rest Tuesday, lift Wednesday.
Cole

[guru]

Hi Cole, the squat has become quite huge now. Good you can still do them with <2 min. rest. I need 2.5 - 3 min. rests now.

Nice numbers on the pull ups. The day's not far when you'll be adding weights on these.

[Coleccm]

Hi Cole, the squat has become quite huge now. Good you can still do them with <2 min. rest. I need 2.5 - 3 min. rests now.

Nice numbers on the pull ups. The day's not far when you'll be adding weights on these.

Thanks, the progress feels good.

Workout 3/18/09

Squat - 185lbs 5x5, 1.5-2mins between sets. Getting harder, luckly my power rack showed up today so I won't have to squat without safety pins.
Bench - 160lbs 5x5, 45-60 seconds between sets. Benching my body weight now, I feel stalling is aways out, we'll see how the next couple weeks go.
Barbell Rows - 75lbs 5x5, 30 seconds between sets. Weight feels light, just focusing on form.
Closed Hand Push Ups - 3x33,16,10, 1min between sets. Boy did my tris/shoulders/chest burn after these. Switching to dips since the power rack arrived.
Reverse Crunches - 3x12,12,12, form feels more precise.
Run - 20m, 2.0 miles (includes 5min cool down). My legs felt heavy and seemed on fire the whole time. Breathing isn't too hard, just don't want to overdo it.

I get to spend the evening putting together the power rack, looking forward to trying it out.

Rest Thursday, lift Friday.
Cole

[Coleccm]

Workout 3/20/09

Squat - 190lbs 5x5, 2mins. between sets. 3rd-5th set felt tough. Need to take a little more time between sets.
Overhead Press - 85lbs 5x5, 45 seconds between sets. Added 10lbs from last time, 5th set felt a little hard but went up smooth.
Deadlift - 135lbs 3x5, wasn't happy with form on last deadlift workout. Deloaded and did 3 sets to practice form, better to take the time than to injure myself.
Pull Ups - 3x10,7,4, 90secs. between sets. Got to use the power rack instead of a closet frame for pullups which helped my grip.
Prone Bridges - 3x45sec, 90sec. between sets.

I felt a little sluggish/tired, might be due to working out 2hrs after waking up (not a morning person). Squat is getting harder, keeping focus during reps is going to be important to maintain form. Deadlift is going to take some work, I just don't feel the strenght in my lower back is up to the rest of my body. Also got to use th power rack for the first time, great investment for any home gym.

Rest Saturday, lift Sunday.
Cole

[Coleccm]

Workout 3/22/09

Squat - No Squat today, tweaked back during last workout which has tightened up over the last day. I'll deload and try on Tuesday.
Bench - 165lbs 5x5, 60-90 seconds between sets. Started to feel fatigue on the 5th set.
Barbell Rows - 85lbs 5x5, 60 seconds between sets. Added 10lbs from last time. Form feels good, back actually felt better after doing these.
Dips - 3x15,10,8, 1min between sets. First time in 2.5 years that I've done dips. Felt tight in the shoulders and chest on the 1st set, 2nd and 3rd felt better.
Bridges - 3x45sec., swithch to these to go easy on the back.

Tweaked back on the 3rd set, 5th rep on squat from the previous workout (got distracted). I was able to finish the sets and workout, but I stiffened up once I quit moving around. Taking a break from squats until Tuesday.

Rest Monday, lift Tuesday.
Cole

[Coleccm]

Workout 3/24/09

Squat - 175lbs 5x5, 2mins. between sets. Deloaded due to tight back, they were tough due to the lack of flexibility.
Overhead Press - 90lbs 5x5, 60-90seconds between sets. These are getting harder compared to other lifts.
Deadlift - 140lbs 1x5, just went light with the tight back.
Chin Ups - 3x10,7,4, 90secs. between sets. My forearms were sore and hard as a rock after these.
Prone Bridges - 3x45sec, 90sec. between sets.

I got back under the bar knowing today was going to be tough. My lower back felt 60% recovered, I seem to recover faster if I can get a workout in rather than waiting around to feel 100%.

Rest Wednesday, lift Thursday.
Cole

[Coleccm]

Workout 3/22/09

Squat - 180lbs 5x5, 90secs. rest, lower back was still stiff but 5th set felt the easiest.
Bench - 170lbs 5x5, 90 seconds between sets. Very pleased with bench, 170lbs today felt easier than 165lb earlier this week.
Barbell Rows - 90lbs 5x5, 60 seconds between sets. Both upper and lower back felt good after these.
Dips - 3x17,13,10, 90secs. between sets. Dips have always been a favorite of mine. Might add 25-35lbs to get the reps down next time.
Reverse Crunches - 3x12

Lower back was still tight today, but should be close to 100% next workout. I'm currently 161lbs @ 13% BF, just trying to eat enough is half the chanllenge.

Rest Friday & Saturday, lift Sunday.
Cole

[Coleccm]

Workout 3/29/09

Squat - 185lbs 5x5, 2mins. between sets. Still feeling tight the first few sets. 5th set felt the best.
Overhead Press - 95lbs 5x5, 2mins. between sets. Getting hard, but the 5th set felt easier than the 4th.
Deadlift - 145lbs 3x5, staying light with the weight for now and just doing extra sets for practice.
Pull Ups - 3x10,7,5, 2mins. between sets. Doing OHP first seems to make these harder.
Reverse Crunches - 3x12, 60sec. between sets.

Back felt about 85%, still stiff and slow coming out of the hole on squat.

Rest Monday, lift Tuesday.
Cole

[Coleccm]

Workout 3/31/09

Squat - 190lbs 5x5, 2-2.5 mins. between set. Felt good today, back felt 95%, weight went up easier than last workout.
Bench - 175lbs 5x5, 1.5-2 mins. between sets. I can feel the weight getting heavier, but the reps keep going up easy.
Barbell Rows - 95lbs 5x5, 60 seconds between sets. Felt good, not too hard.
Dips - 3x10,8,6, 1.5-2mins between sets. Did BW+25lbs to failure -1. I'm going to keep adding weight until I get down to 3x5.
Reverse Crunches - 3x12
Run - 1.8miles/20mins. @0% incline (includes 5min cool down)

Had a really good workout. Body felt good with no major aches/strains. I feel I can keep proressing on squats for another week, just need to keep focused during reps.

Rest Wednesday, lift Thursday.
Cole

[Coleccm]

Workout 4/2/09

Squat - 195lbs 5x5, 2-3mins. between sets. Sets are getting tougher, half of the battle is metal and staying focused.
Overhead Press - 100lbs 5x5, 2-3mins. between sets. I barely got the last rep on the 5th set, +5lbs next time should be interesting.
Deadlift - 155lbs 3x5, 1min between sets. Form feels good, might keep adding 10lbs until its heavy enough to drop to 1 set.
Chin Ups - 3x11,7,5, 2mins. between sets. Pretty happy that I'm able to add 1 rep per chins/pull up workout.
Prone Bridges - 3x45secs, 60sec. between sets. These can be hard with the elbows out front, butt low, head up.

Had a good workout. Weight on squat feels heavy at first, mostly mental because the 5ths set feels as good as the 3rd set. I won't be suprised if I stall next time on OHP. Finished week 6 (half way through) and am very pleased with the progress. Excited to see what the next 6 weeks bring.

Rest Friday & Saturday, lift Sunday.
Cole