Ghost's Training Log

[Ghost]

Been on the SL5x5 for 7 weeks right now and thought I'd start a training log for the fun of it

Right now my stats are as follows:

Height: 1,75m
Weight: 73 kg
Age: 20

Squat 5x5: 80kg
Bench Press 5x5: 60kg
Press Row 5x5: 50kg
OHP 5x5: 35kg
Deadlift 1x5: 87,5kg
pull up/chin up 3x5: 13,75kg

Went to the gym today for the workout A.
Squat 5x5 at 80 kg: starting to feel a bit heavy but nothing major yet. Pretty well on my way to 1.5xBW. No stalling in sight, at least in the near future. Asked a guy who's been lifting about 10 years to check on my form and said it was good, commented that I was doing some very deep squats too
Bench press 62,5kg 4,3,3,3,2: Complete and utter failure on this one for some reason. 60kg didn't feel that hard so was surprised how this didn't go up. Got myself a nice reminder why a spotter would be a good idea once in a while though. Was on the last set and tried to go for a third rep, and about halfway through the lift noticed it's not going up so tried to drop it to the safety pins that are in the rack. Right side went but the left didn't and got the bar straight to my face.. Might start to use a spotter/those safety thingies that are placed to the rack's sides
Press Row 5x5 50 kg: Finally! Third time with these weights and got the bar to touch my chest with every rep, started to frustrate a tad last time when I missed two reps.
Dips 13, 7, 6: Been progressing pretty nicely with these since I replaced push ups with this one. Gone from 10 reps to 13 for the first set in four workouts, so gotten a 1 rep every workout As soon as I hit 15 in the first set, I'll start to do 3x5 weighted.
Reverse Crunches 3x12: Nothing groundbreaking in these, been trying to do them properly to get the max effort, starts to feel a tad easy though so might have to switch to dragon flags soon.

[Ghost]

Gym day, weird, saw a chick working out with weights. Rare to see a girl at the gym I go to, and even rarer for one to use BP..

Squats 5x5 82,5kg: Lost form a bit on the last reps, thinking of doing another set with this to work on form before adding weight.
OHP 5x5 37,5kg: Search in the forums for advice on form seems to have done the trick. Realized I was putting my elbows too high and turning this into a tricep exercise instead of working the shoulders. That's fixed now.
Deadlift 1x5 90kg: For some reason warming up on 70 kg felt harder than the actual lift with 90kg, probably due to not putting 100% effort on lifting the thing. No problems with this so far.
Pull up 3x5 (5, 3, 3,) 15kg: Second time stalling with this, though improved from the last time by 1 rep on each sets. Still probably have to deload in order to keep progressing.
Prone Bridge 3x35s: Nothing special, going to keep adding 1 sec every workout, will start doing variations when hitting 1 min mark I think.

[paalpot]

Welcome Ghost! Great numbers. Impressive after only 7 weeks
Especially the pull up's, I hardly manage 3x5 with body weight only.....

[Ghost]

Thanks a lot paalpot! Your OHP is pretty impressive too. I was dying on the last reps with 37,5 kg so can't really imagine how I'm supposed to lift that 45 of yours.
About the pull ups, I started to do them when I was 13 or 14. We had strength and endurance tests annually at the school I went to for 3 years. First year I didn't get single chin up and was so frustrated that I started doing them at home with a pull up bar, next year I managed to do six and on the third year 16 beating everyone else but one guy from our class. So I guess it's just down to plain old hard work. My best was 23 reps but I weighted like 55 kgs back then

[Ghost]

If only I could do all my workouts near 12pm. Absolutely no one at the gym so I'm free to blast Godsmack as loud as I want while lifting some iron

Squat 5x5 85kg: Turns out running stairs up and down for 2 hours is not a good idea to do prior to squatting. The fatigue was killing me..
Bench Press 5x5 (5, 4, 2, 1, 2) 62,5kg: Still can't get this up and it's starting to be frustrating.. At least this time I was wiser and used the safety pins so didn't smack the bar to my face
Press Row 5x5 52,5kg: Few reps didn't touch the chest but otherwise felt pretty good.
Dips 3xF (9, 4, 2): WTF?! how can I lose 4 reps on this one? Another good thing about an empty gym, no one is bothered no matter how much you swear.
Dragon Flags 1x5: WOW, now here's an exercise that kills the abs. One half assed five rep set felt more than any of the reverse crunches have. Going to replace crunches with this one from now.

[Ghost]

Hey all! Due to a bit of a personal crisis accompanied by sleep deprivation I missed a couple logs and two workouts, but I'm back in the gym pumping iron again.

Squat 5x5 90kg: Was a little surprised how easily this went up compared to the 87,5 lift. Sleeping properly might have done something about it though
OHP 5x5 41kg: Since 40 kg felt like a total killer, thought to use a smaller increase than 2,5kg. Will start doing the normal increase after getting 42,5 kg up
Deadlift 1x5 95kg: Still fairly easy, though the weight is definitely starting to feel.
Pull up 3x5 15kg: Woohoo!! Finally managed to get this done.
Prone bridge 3x36s: After doing 3x5 dragon flags on the previous WO this was a bit painful. Not funny when your abs hurt if you just cough or sneeze.

[Ghost]

Sigh.. The first time I see someone else use the squat rack other than me and they both did pretty much everything wrong.. Started to do 80kg squats without warming up, not breaking parallel and bending knees to the inside so much I thought one of them was going to pop a kneecap right then and there.

Squat 5x5 92,5kg: Damn, almost stalled on the 4th rep in 4th set. Lost my balance a little and my form went all over, and the fact that I nearly started laughing because of how I looked in the mirror wobbling the weight upwards didn't make it any easier. Been wondering a little if I'm doing everything right. My back always feels like it's doing a heck of a work when squatting, no pain at all, just that burning feeling in the muscles..
Bench Press 5x5 62,5kg: Yay!! Managed to get this up! That last rep was ugly as hell though. Funny how 60 kg never felt that hard and this one was such a battle.
Press Row 5x5 55kg: And once again some reps not touching the chest, one try left before deload.
Dips 3xF (12, 6, 4): Felt pretty good up until 10th rep and then died completely. Decided that I'm going to switch to 3x5 weighted even though haven't managed to do 15 in a row yet.
Dragon Flags 3x5: Don't have enough strength to do proper ones just yet so I was doing negatives. These just kill my abs.

[Ghost]

Going to the track yesterday sure felt on today's workout. Fatigue, fatigue, fatigue...

Squat 5x5 92,5kg: decided not to increase the weight because of riding yesterday. Turned out to be the right decision, it was harder than the last squat session.
OHP 5x5 42,5kg: Starting to get some progress with this. Good thing pain works as a motivator for me..
Deadlift 1x5 97,5kg: The usual run-of-the-mill DL session, starting to get heavy a little though.
Chin up 3x5 (4,3,3) 15kg: Way harder than pull ups, looks like I'll have to deload for chin ups before getting that 15kg.
Prone Bridge 3x37s: Nothing remarkable with these.

[Ghost]

Not a good day at all... Really tired when I finally got to the gym, and a bad feeling on my stomach the whole time. Actually felt so bad that decided to call it a day after squats and dips. Sucks..

Squat 5x5 95kg: Don't know if it's the combined stress of riding and squatting or if I did something wrong but felt a mild pain in my left hip joint during a couple of reps. Still, got one step closer to 1.5xBW squats though, some 15 kgs left to go.
Dips 3x5 5kg: Started the weighted dips, though 5kg didn't feel much, I'm willing to bet it will get heavy soon.

On a brighter note, while I was changing clothes, looked into a mirror and went "Holy s*** my ass has gotten big! And I like it!!"

[Ghost]

Squat 5x5 97,5kg: Grr.. getting increasincly difficult and my form is suffering big time. Really frustrating when I could increase the weight strength wise but have to keep the same weight on the next wo because of form..
Bench Press 5x5 (5, 5, 4, 2, 3) 65kg: Seems like I'm gonna have to struggle with this everytime I manage to increase the weight. Tried a little chalk and it made a huge difference, the bar is so worn out that my hands started to slide apart when I didn't use chalk.
Press Row 5x5 55kg: This is another exercise that I'm beginning to hate, no matter how hard I try I just can't seem to get all of the reps to touch my chest. Always missing at least a couple..
Dips 3x5 6,25kg: Nothing remarkable, think I'll have to reach 10kg before getting this challenging.
Dragon Flags 3x5: No proper ones yet but my abs have definitely gotten stronger.

[Ghost]

When I went to the gym today there was a guy doing past parallel squats with 170 kg. Now that's f***ing insane.

Squats 5x5 97,5kg: Didn't increase the weight due to problems with form, might have to do a third wo without increase.
OHP 5x5 45kg: After almost stalling on the first set I was pretty sure I wouldn't be able to lift all reps but somehow managed to do it. Next time will be an absolute killer.
Deadlift 1x5 100kg: Woohoo! Can't really believe how fast I managed to get to the magical number, but here it is. I was so happy afterwards.
Chin up 3x5 (5,4,3) 16,25kg: Realized today that I've mixed pull up/chin up so, I've managed to do 15 kgs in chin ups but not in pull ups.
Prone Bridge 3x38s: All of a sudden this is starting to get challenging.

[rere]

Good set. Similar to what I am on.
Glad you had vigilance on the Squat to try again when your form was off.

[Ghost]

Thanks, the weight's starting to be so heavy that I don't want to progress if my form's not good.

Squat 5x5 97,5kg: I think I got my form fixed enough to be able to increase the weight next time.
Bench Press 5x5 65kg: Was a bit surprised how easy this was after stalling on it last time.
Press Row 5x5 50kg: I think a deload to 40kg is in order, can't seem to get any progress.
Dips 3x5 7,5kg: Pretty easy still.
Dragon Flags 3x5: After starting to do these my abs have definitely gotten stronger, almost managed to do one properly.

[Ghost]

Got a little time pressed at the gym so had to drop the prone bridges from this wo. All in all a good workout none the less..

Squats 5x5 100kg: Woo I did it! Another magical number broken Would've never guessed that after 3 months from stumbling upon stronglifts.com I'd be squatting 100kg, thanks a hell of a lot Mehdi for keeping this site up!! Doing the 97,5kg three times was a good choice, form was almost spot on.
OHP 5x5 (4, 2, 1, 1, 2) 47,5kg: Didn't surprise because of the struggle at 45kg. Oh well, it'll come eventually.
Deadlift 1x5 102,5kg: Didn't rest enough between ohp and this, felt really heavy and got a little lightheaded but nothing major. Or that simply my grip strength is starting to be not enough.
Pull up 3x5 (5, 5, 4) 15kg: AARRRGGHH!! Felt like punching a brick wall after failing the last rep. No doubt this will come at the next time.

[rere]

Congrats on the Squat goal.
I got my attempt tomorrow at that weight, just to put four 20kg plates on the bar will be awesome.