Coop87's Training Log

[Coop87]

Hey guys. I'm new to the site but I stumbled across Stronglifts randomly about a month ago and I was so interested that I did a little research and started the 5x5 program about two weeks ago. I'm already raising my numbers and getting stronger after only a few weeks. This program has really impressed me, so I thought I'd give an online training log a try. Cheers.

[Coop87]

These first few posts are post-dated, my results over the past couple of weeks.

06/2/2008

Barbell Squats: 5/5/5/5/5 @ 155 lbs.

Flat Bench Press: 5/5/5/4/4 @ 155 lbs.

Barbell Rows: 5/5/5/5/5 @ 80 lbs.

Dips: 10/10/7 @ b/w



06/04/2008

Barbell Squats: 5/5/5/5/5 @ 165 lbs.

Barbell Overhead Press: 5/5/5/5/5 @ 70 lbs.

Barbell Deadlifts: 5 @ 225 lbs.

Chinups: 6/4/3 @ b/w


06/06/2008


Barbell Squats: 5/5/5/5/5 @ 175 lbs.

Flat Bench Press: 5/5/5/5/4 @ 155 lbs.

Barbell Rows: 5/5/5/5/5 @ 95 lbs.

Dips: 11/8/8 @ b/w


06/09/2008


Barbell Squats: 5/5/5/5/5 @ 185 lbs.

Barbell Overhead Press: 5/5/5/5/5 @ 75 lbs.

Barbell Deadlifts: 5 @ 205 lbs.

Pullups: 4/3/3 @ b/w

06/11/2008


Barbell Squats: 5/5/5/5/5 @ 195 lbs.

Flat Bench Press: 5/5/5/5/4 @ 155 lbs.

Barbell Rows: 5/5/5/5/5 @ 100 lbs.

Dips: 10/13/10 @ b/w

[Coop87]

06/13/2008

Squats: 5/5/5/5/5 @ 205 lbs.

Overhead Press: 5/5/5 @ 85lbs. (screwed up w/ too much weight on first two sets, gonna do 85lbs again on Weds)

Deadlifts: 5 @ 185lbs. (form is still bad, gonna lower weight until I can do it with good form)

Chinups: 8/5/4 @ b/w

I still have a lot of areas to improve on. Squats feel great, and I'm very impressed with my progression. I need to work on my deadlifting form though, it's horrible. I use my back way too much.

[Coop87]

6/16/2008

Squats: 5/5/5/5/5 @ 210 lbs. (I pushed myself further on squats than ever before, felt great)

Bench Press: 5/5/5/5/5 @ 155 lbs. (Finally got past a stall point, very excited)

Barbell Rows: 5/5/5/5/5 @ 95 lbs. (had to remove weight to regain proper form)

Dips: 20/11/9

[Coop87]

06/18/2008

Squats: 5/5/5/5/5 @ 215 lbs.

:: Squats felt great today. In fact, they felt even easier than Monday's 210 lbs. Now that's progress to be proud of.

Overhead Press: 5/5/5/5/5 @ 75 lbs.

:: My left shoulder pops loudly and uncomfortably on every rep once my left arm gets to be at a right angle. I'm gonna go see a physician about it soon but until then, I want to just maintain perfect form. Hope it's nothing serious.

Deadlifts: 5 @ 135 lbs.

:: Nothing injury wise here, just trying to get the right form down still. My hips just don't want to rise at the same time as my shoulders, so it looks like I'm doing a cross between good mornings and stiff legged deadlifts. Once I get it right, I'll slap more weight on.

Pullups: 5/4/4 @ b/w

:: I actually felt like I was utilizing more muscle today than on previous pullup/chinup days. Still sucking, but everyone has to start somewhere. Hell, this is why I'm in the gym in the first place.

[nickh]

Hey coop, you seem to be doing really well, I just started myself. Just curious, what are your statsÉ

[Coop87]

Hey coop, you seem to be doing really well, I just started myself. Just curious, what are your statsÉ

Thanks bro. I don't know my measurements off the top, but I think last time I checked I am 5'10 163lbs. My main problem is that I don't keep my diet consistently heavy on protein. I always eat healthy, but just not enough sometimes. Good luck on your training, all the best.

[sifaan]

Hi Coop!

Welcome to Stronglifts!

Your squats are impressive - have you done them before?

Deadlifts - can you describe your problem a bit more?
Offhand, few things to check are:
1. Correct starting position (recently realized I hadn't nailed this correctly) - shoulder blades over the bar (which means arms are straight but not vertical), bar over mid-foot, chest up, shoulders back, etc
2. Using the Valsalva maneuver to keep your torso rigid as you lift.

I guess it's not a strength issue, as you're squatting way more than the deadlift!

Cheers
/Sifaan

[Coop87]

Hi Coop!

Welcome to Stronglifts!

Your squats are impressive - have you done them before?

Deadlifts - can you describe your problem a bit more?
Offhand, few things to check are:
1. Correct starting position (recently realized I hadn't nailed this correctly) - shoulder blades over the bar (which means arms are straight but not vertical), bar over mid-foot, chest up, shoulders back, etc
2. Using the Valsalva maneuver to keep your torso rigid as you lift.

I guess it's not a strength issue, as you're squatting way more than the deadlift!

Cheers
/Sifaan

Hey Sifaan,

Thanks for the advice. I've done squats in 3x10 before, but only 135 lbs usually. This is a whole new level for me, with new PR's every time I workout. As far as deadlifts go, it just feels like no matter how much i try to keep my back from arching and keep my hips and shoulders in line, I always just end up straightening my legs and then picking up the weight with my back.

[sifaan]

As far as deadlifts go, it just feels like no matter how much i try to keep my back from arching and keep my hips and shoulders in line, I always just end up straightening my legs and then picking up the weight with my back.

If you have the possibility to make a video, post in the forums and ask for feedback. or check out the different videos that others have posted and read the feedback (you might recognize something). could be that you have a flexibility issue somewhere which is holding you back (although offhand I'd think that if you are flexible enough to squat correctly, then you're also flexible enough to deadlift correctly... but I maybe wrong on that!)

you could also try deadlifting with a lower weight, but this is a pain as you probably have to use a stack of weights to get the bar to the right height... which will maybe help train the movement.

Good luck!
/Sifaan

[mackanno]

Welcome to the 5x5 comunity Coop Sifaan has a good point there. Mehdi posted a blog about Deadlift just a couple of day ago. Check the vids a few tims to get a good idea of the technique and do them with a mirror on one side with a comfortable weight to check it first, then go back to your current weight.
Good progress overall, keep it coming!
Cheers

[KIB]

Hey Coop, welcome.
You'll find through looking at the logs that almost everyone has said something like "I need to de-load and work on my form" at least once, if not a number of times. It feels dumb to be lifting an empty bar when you can do so much more, but the correct form will take you to your goals and beyond. I know you've got some good lifting experience, so you might not need this reminder. Looking forward to seeing your progress.

[Coop87]

Welcome to the 5x5 comunity Coop Sifaan has a good point there. Mehdi posted a blog about Deadlift just a couple of day ago. Check the vids a few tims to get a good idea of the technique and do them with a mirror on one side with a comfortable weight to check it first, then go back to your current weight.
Good progress overall, keep it coming!
Cheers

Thanks, mack. I'm gonna drop the weight until I can maintain good form throughout most of the set (if not all of it), and then I will start adding weight. Because the deadlift is such a heavy lift I want to make sure I keep myself as injury free as possible. See you around the forum. Cheers

[Coop87]

Hey Coop, welcome.
You'll find through looking at the logs that almost everyone has said something like "I need to de-load and work on my form" at least once, if not a number of times. It feels dumb to be lifting an empty bar when you can do so much more, but the correct form will take you to your goals and beyond. I know you've got some good lifting experience, so you might not need this reminder. Looking forward to seeing your progress.

thanks for the words of encouragement kib. Like I told mack, deadlifting form is gonna be a top priority for me until I get it down. I'm really enjoying myself on the boards, and everyone is really helpful. See you guys tomorrow after I hit the gym, hopefully with some new PR's to report.

[Coop87]

6/20/2008 - Friday

Squats: 5/5/5/5/5 @ 225

:: I warmed up and felt really loose on squats so I put up 225lbs and gave it my all. I had little intensity from the long night before and my form suffered slightly, but I pushed the weight all the same. I'm going to stick to 225lbs monday and then I'll start moving up again.

Bench Press: 5/5/3/3/2 @ 160lbs.

:: I was not in the groove at all for benching. I knew I was going to struggle but I was hoping I wouldn't do this bad. On the bright side, I'm more motivated than ever to see what happens Wednesday after I get back on track and even more determined.

Barbell Rows: 5/5/5/5/5 @ 95lbs.

:: Didn't feel comfortable going up in weight with such sloppy form, so I stayed at 95lbs to try to get it down. It seems like deadlifting and barbell row form are the weak points of my routine. This needs to change... I'm going to start watching all the videos and reading all the articles I can on proper form and see if I can find some improvement.

Dips: 12/15/12 @ b/w

:: I can feel myself getting stronger and stronger on dips, although I don't see much triceps development. Since I go to Planet Fitness (I know I know, but it's affordable) they don't offer any weight belts, so I'll either have to buy my own or figure out something to substitute weighted dips with. \

See you guys tomorrow --