Fkx414's Training Log

[fkx414]

Hi. Decided to start a training log in the Stronglift forum because i think it will be a great way to receive some feedback since I normally go to the Stronglift website like everyday haha. I've been doing the Stronglift program for a couple of months and I truly like the program. Before this, I was usually on the machines with a few dumbbell exercises. Came across the squat and deadlift exercises so I went online to look for proper techniques for these two exercises and came to the Stronglift website. I really like working out and I feel like I am going crazy if I miss a workout on a particular day. I got into exercising because I was the fat kid when I was little and I always felt self conscious when I went swimming in public or with friends. My overall goal is to get stronger and be healthier and try to improve myself.

12/1/08 work out

Squats: 5 X 5 with 225 lbs

Squats felt good. I didn't have much trouble making sure my knees were shoved out so they wouldn't cave inward. I didn't really have any long rests between sets. Overall, pretty good.

Bench Press: 5, 4, 4, 3, 3, with 210 lbs (second attempt)

Bench went okay. My PR was 210 lbs with the reps going like 5, 5, 4, 3, 3,. and I deloaded and got back to 210 lbs again and now I am here. I hope I get 5 X 5 next time. Seems like 210 lbs might be a brick wall for me.

Barbell Rows: 5 X 5 with 155 lbs (second attempt)

Barbell Rows were SLOPPY. On average, was able to get about 3 reps per set with strict form with no hip extensions and etc. One more attempt, but I feel a deload is coming since I didn't not see much improvement compared with my first attempt.

Dips: 3 X 5 with BW + 80 lbs PR!!

Dips were a little hard towards the end but overall went rather well

Turkish Get Ups: 3 X 3 on each arm (with 20lb dumbbell)

Man these are tough. Didn't really feel them in my core but the reason why they were hard was mainly due to holding the weight over my head. Shoulders felt like they were on fire.

[fkx414]

o shoot i forgot to mention.

I am:

Male
24 years old
5' 11"
187 lbs
Left Handed haha

[fkx414]

12/3/08

Squats: 5 X 5 with 230 lbs

Overhead Press: 5, 5, 4, 3, 3, with 125 lbs (2nd Attempt)

Deadlift: 1 X 5 with 265 lbs

Chin Ups: 9, 5, 4,

Prone Bridges: 3 X 30 sec.

[fkx414]

12/5/08

Squats: 5 X 5 with 235 lbs

Squats were heavy but not too much trouble. Looking forward to 240 lbs.

Bench Press: 5, 5, 5, 3, 3, with 210 lbs (3rd Attempt)

Damn... Thought I would be able to do 5 X 5 on this weight. 210 lbs was the weight I stalled on before and deloaded and climbed back to 210 lbs. Seems like 210 lbs is going to be a brick wall for me. On the brighter side, I managed to do more reps than I have ever done on this weight. I guess its time for a deload...

Barbell Row: 5, 5, 4, 4, 3, with 155 lbs (3rd attempt)

I am frustrated with this exercises. Can't seem to get the bar to my lower chest towards the end with little to no hip extension. I guess its time for a deload ...sigh...

Dips: 3 X 5 BW + 85 lbs PR!!!

Happy with the weighted dips. Last rep on the 3rd set was a struggle but I made it.

Turkish Get Ups: 1 X 4 each arm with 20 lb dumbbell

Wanted to do more but ran out of time.


Overall: Workout was good. The progress is tough and slow but I am at least happy with the small victories. Barbell rows are kicking my ass.

[mckboy]

Dude I switched from Rows to Power Cleans when I hit that wall. Somewhere on the site Medhi says Cleans are better but harder to do, hence putting Rows in a beginner program. Mark Rippetoe also recommends them over Rows. Once you learn how to Clean properly, it's a really fun, explosive exercise.

[fkx414]

Thanks for the advice. Does power cleans work the same muscles as the barbell row?

[mckboy]

It's not as bicep-intensive, but it's a compound exercise, and after doing SL for four months, I was very sore after my first day of Cleans.
Before, when I was doing BB Rows, I had trouble not using my lower back to "heave" the weight up to my chest. Maybe I could have stuck with it and practiced better form, but after realizing that the intermediate programs I was interested in doing later all used Power Cleans, I thought I should learn. If you do it, start light, because the form is tricky to get the hang of, especially the "stomp."

[GoinThruIt]

Great job in the gym.

[fkx414]

12/8/08

Squats: 5 x 5 with 240 lbs PR!!!

I am glad I got over this hump at 240 lbs. Really focused on shoving my knees outward and putting the weight on my heels. The last reps were tough and I dug deep to get out of the hole. Looking forward to 245 lbs.

Overhead Press: 5, 5, 4, 3, 3, with 125 lbs (3rd Attempt)

Overhead Press was tough. Could not increase any of my reps on this exercise so it looks like a deload. The only positive thing was that at least now I can go half way up after my last rep on my sets instead of just completely being unable to get it off from the starting position.

Deadlift: 1 X 5 with 270 lbs

Went well. Nothing much to report.

Pull Ups: 8, 4, 3, with BW

Woot! was able to do 8 Pull ups!! Looking forward to getting my Pull ups to 10 reps on my first set. If I can do that than I will switch to 3 X 5 with weighted pull ups. Can't wait!!

Overall: Work out went well. Going to Korea next monday for about 10 days. Hopefully I can find a gym over there. If not, I guess its God telling me that my body needs a little break from it all.

GoinThruIt: Thanks!! I hope you are achieving your goals as well!!! I love the gym!!

[fkx414]

12/10/08

Squat: 5 X 5 with 245 lbs PR!!!

Squats were tough. The weight felt heavy. Really had to concentrate and get out of the hole. Form was good as well as depth.

Barbell Row: 5 X 5 with 140 lbs

Start of my deload. Nothing much to report. Just concentrated on form.

Bench Press: 5 X 5 with 190 lbs

Start of my deload. Nothing much to report as well.

Dips: 3, 3, 3 with BW + 90lbs PR!!!

Damn. I couldn't get 3 X 5. I think it mainly had to do with doing weighted dips right after I did my bench press. I had to change the order of the exercises in my workout today because EVERY bench press was occupied by people and I couldn't afford to wait until one was open as I was pressed for time because I had to go to work after the gym. As a result, instead of doing squats, than bench, than rows, and than dips... I had to go squats, rows, bench, and than dips. I feel like I can do 3 X 5 next time if I keep the proper order of exercises in my Stronglift workout routine.

Turkish Get Ups: 5, 3, with 20 lbs dumbell with each arm

Wanted to do more but was pressed for time. My shoulders felt like they were burning. Is that normal?? I don't feel it in my core as much as my shoulders...hmm...

Overall: Good Workout. Wished I didn't have to change the order of my exercises today but I can see slowly and surely some improvement..

[GoinThruIt]

great job man.

your turkish getups you do with 2 dumbells?

[fkx414]

Thanks.

Lol. I meant "with each arm" not both arms. Sorry for the confusion. Will correct next time. haha

[Dada]

Your dips are impressive.

[fkx414]

12/12/08

Squats: 5 X 5 with 250 lbs PR!!!

Man these are HEAVY. Was able to get good form on almost all of my reps except for like 2 or 3 because I felt the weight wobble around a little bit. I am going to redo this weight so that I can complete 5 X 5 while keeping very tight form without the wobble. But overall, it went well.

Overhead Press: 5 X 5 with 115 lbs

Start of my deload. I busted these out quicker than I normally do. The only rep that was REAL TOUGH was my last rep on my 5th set. I think it was due to trying to quickly go through all of my sets with less rest time than usual. Won't do that next time.

Deadlift: 1 X 5 with 275 lbs

Felt heavy. But I was able to do them well. Nothing else much to report.

Chin Ups: 9, 4, 4, 4, with BW (my body weight is 187 lbs)

Wasn't able to increase my chin ups from the last time i did chin ups. I am still happy though. Can't wait to get that extra rep for 10 chin ups so that I can go 3 X 5 with weighted chin ups.

Prone Bridges: 1 minute, 1 minute, 45 seconds,

Nothing much to report on this.

Overall: Workout went well. Today is Friday and I am going to go to korea on monday morning at 6:30 am. I am going to workout on Sunday at midnight to make up for the monday morning workout that I usually do. Found out that there will be a gym nearby at the place that I am going to in Korea. Don't think I will be able to go as much as I want but hopefully I will be able to squeeze a workout or two during my 10 days in Korea. If not, I guess its time for my body to get a little rest.

[fkx414]

12/14/08 Sunday night workout since i am going to the airport EARLY monday morning so i won't be able to do a monday morning workout like i usually do.

Squats: 5 X 5 with 250 lbs

Bench Press: 5 X5 with 195 lbs

Barbell Row: 5 X5 with 145 lbs

Dips: 4, 3, 3, with BW + 90 lbs (second attempt)

Turkish Get Ups: 3 X 5 with 20 lbs dumbbells

Looking forward to do 22.5 lb dumbbells on this exercise.

Overall: Good Workout. Nothing much to report. Played basetball on saturday with friends for hours. Sunday I was SOOORRREEE especially my legs, shoulders, and core. Still decided to lift because I was going away to Korea for awhile. Trip should be a good break from lifting since I haven't had a break in awhile. Hope it does my body some good.