Conrad's Training Log

[ConradH]

Hi Mehdi... Thanks for all the good information. Yours is the most straightforward, intelligent weight training site I've found on the internet. I've been training for a while now but am just now starting to get more serious and would like to try the 5x5 beginner program. I have never done a lot of the exercises and am a little hesitant as I've had some minor issues with hamstrings and back in the past. I was thinking I could slowly work the exercises into my current routine (maybe replacing others) until I feel comfortable with all of them. Please let me know what you think and/or if you have any suggestions. Thanks!

Here's my info and current (long) routine:

5' 7", 142 lbs.

Incline press - 3x10, 100 lbs
Bicep curl bar with 3 grips - 3x24, 40 lbs.
Bench press - 3x10, 110 lbs.
Shoulder TVIs - 1x10, 8 lbs.
Dumbell shoulder press - 3x12, 25 lbs.
Decline press - 3x10, 105 lbs.
Dips - 2x10
Lying tricep ext. with 3 grips - 3x30, 30-40 lbs.
Seated cable rows - 3x10, 100 lbs.
Chinup/Pullup - 2x8

[Mehdi]

Welcome Conrad. Thanks for the motivating words really.
What's the problem with your hamstrings/back exactly? Stiffness in hamstrings? Lower back pain? I suppose a desk job/sitting a lot might be the cause. Take a look at the post on lordosis:
 

[ConradH]

Good article on lordosis. I don't think I have that condition, but I do have a computer desk job and have been sitting with bad posture for years. My hamstrings are generally tight. In the past, I have used a hamsring curl machine occasionally with no problem. No specific problems with my back recently, but I have tweaked it in the past, family history, etc. so I'm just taking things slow. I will try some of the stretches and exercises in the lordosis article. Any other suggestions?

Also, FYI - I'm 32 and do the above routine 2 to 3 times a week along with some abs work.

[Mehdi]

Taking this slowly is best thing you can do Conrad. Try the exercises in the article, that will help. Try also spinal decompressions for your back, it's helps restoring your back's original length (it get compressed from sitting all day). Turkish getups are the best exercise for strong abs btw, you should try them (also int he lordosis article).

[ConradH]

I will try the exercises and keep you posted on my progress. My plan for right now is to continue to do the above routine, with a little more focus on the dips and chinups, and replacing the cable rows with barbell rows to start. I was also thinking of replacing the 9 incline, decline, and flat bench press sets with a 5x5 bench press. Do you think thats a good idea and if so, should I add weight to start? Thanks for all your help... I am getting more motivated already.

[dwayne]

Looks like only upperbody is getting hit...what about your lower half?  Squats and deadlifts will only help your other lifts out so if possible, try the 5x5 Stronglifts exactly as laid out.  You will only benefit from it.  The program promotes use of empty barbell, so that you can work on technique at first and the progression of weights will come. 

[Mehdi]

Do stronglifts 5x5 program as laid out Conrad

[ConradH]

Definitely working toward starting the program... just trying to lay some groundwork by trying the exercises slowly and making sure my body doesnt react, rather than doing everything new al at once. I'll get there soon.

Dwayne - Thanks for the advice. One of the main reasons I got interested in 5x5 is to start working the whole body with compound exercises.

[ConradH]

Hello again... I've been working toward getting on the full program and making good progress. Still struggling with really starting some of the exercises due to poor form and concerns about injury. I've been doing bodyweight squats and stretching as much as possible but still can't get the form very well. To try to help out I've also been doing hamstring curls, back extensions, 45d leg presses, hack slides, etc. Haven't tried deadlifts yet. I've been doing shoulder presses with dumbells but will hopefully switch to barbell tomorrow. My back rounds on barbell rows, I think due to short arms and that I'm not doing enough weight yet to get the bar higher up in the starting position. All in all though, I'm seeing results and enjoying the effort. Here's a few recent workouts:

1/4:
Bench 150 lbs. Struggled with the last rep of each step but got the weight up and racked
Rows 85 lbs. Weight is no problem but back is rounded
Dips 20 lbs. I can still do 15 reps on the first set, 10-12 after so I'll probably start adding 10 instead of 5
Chinups 10/7/6 First time to 10

1/2:
Press 40 lb dumbells
Pullups 8/6/4
Bodyweight squats 2x5
Leg Press 2x5 50 lbs.
Hack Slide 2x5 50 lbs.
Hamstring Curls 5x5 50 lbs.

Thanks for any suggestions, advice, etc.

[Mehdi]

If you want to learn how to squat correctly so you avoid injuries, you'll eventually need to put a barbell on your back for squats. You'll get muscle gain from leg press/hack slide/hamstring curls/etc, but they won't learn you how to deadlift/squat correctly. Only way to learn it is to do it.
I understand your concern about injuries, realize it's an empty barbell. You're not going to get severely injured using an empty barbell. Worst case you lose balance & fall on the ground, and hurt yourself that way. But if you take it slowly with an empty barbell, squat down & back up, you'll quickly get used to it after a few reps. Add 2,5kg every workout and you'll quickly get there.
 

[ConradH]

Today's workout:

Hanging Leg Raises and other ab work

Squats
2x5 bodyweight
5x5 45 lbs.
First time with barbell. No mirror so I couldn't tell how the form was but felt okay. Weight was not difficult.

Overhead Press
2x5 45 lbs.
1x5 55 lbs.
5x5 65 lbs.
First time with barbell. Again not sure on form and weight not a problem. Couldn't really get elbows out much.

Deadlift
1x5 45 lbs.
1x5 65 lbs.
Same comments as above 2. Mild soreness (not pain) in lower back after.

Pullups
10/8/7
First time to 10.

Legs pretty tired on the way home but body feels good. Hope to figure out issues with form and flexibility. Ordered Starting Strength today.

[Mehdi]

You don't need a mirror Conrad. I workout without mirrors too. Mirrors only give information on one plane, listen to your body.
Make sure you squeeze your glutes on the deadlift, pushing through heels, bringing hips forward.
Let me know what you think of starting strength once you read it.

[ConradH]

Went to the gym today to do stretches and interval cardio. Lower back mildly sore and legs (mostly quads) a little tight after yesterday's workout so I'm getting a bit more focused about the stretches to continue building the flexibility and strength needed to do the 5x5 exercises with proper form.

Stretches:
Seated Hamstring 2x20 sec
Birddogs 2x10
Superman 3x20+ sec
Squat 3x20 sec
Leg Swings 1x10

20+ minutes on the exercise bike. 1-2 minute intervals at levels 4 and 8.

Body feels mostly good. Looking forward to tomorrow's workout.

[Mehdi]

NIce commitment of going to the gym on off days Conrad. Congraz, really.

[ConradH]

Today's workout:

Hanging Leg Raises and other ab work

Squats
2x5 bodyweight
1x5 45 lbs.
5x5 55 lbs.
Weight was not difficult but still not sure about form, especially at the bottom.

Bench Press
2x5 45 lbs.
1x5 85 lbs.
1x3 115 lbs.
5/5/5/4/4 155 lbs.
Cheated range of motion on the last couple reps of each set.

Rows
2x5 45 lbs.
1x5 65 lbs.
5x5 95 lbs.
I could probably do more weight but not sure about form. Could feel lower back working on the last couple sets.

Dips
25 lbs.
15/10/9

Chinups
10/7/6
Every once in a while I get some numbness in my forearms after these sets (only chins, not pullups). Feels like the wrist angle is a little weird. Thoughts?