Grole's Training Log

[grole]

Having just introduced myself (http://stronglifts.com/forum/hello-from-cambs-uk-t17328.html), I figure I had better start a training log as promised.

I have just completed the first 4 weeks of SL5x5 (sort of), and for the sake of completeness I guess I had better log those 1st 4 weeks.

BF 28%
BW 98.4kg

26/5 Tue
Squat: 5 x 5 Empty 20kg bar
Bench: 5x5 Empty 20kg bar
Inverted row : 3xF (Didn't take note of numbers)
Push ups : 3 x F (Didn't take note of numbers)
Reverse Crunch : 3 x F (Supposed to be 3 x 12 but way less than 12 and didn't note numbers)

28/5 Thu
Squat: 5 x 5 22.5kg
Press: 5x5 Empty 20kg bar
DL : 1x5 40kg
Ring pull ups : 3 x F (2,1,-)
Prone Bridges : -

30/5 Sat
Squat: 5 x 5 25kg
Bench: 5x5 22.5kg
Inverted row : 3xF (3,2,3)
Push ups : 3 x F (3,2,1)
Reverse Crunch : 3 x F (3 x 4)

02/06 Tue
Squat: 5 x 5 27.5kg
Press: 5x5 22.5
DL : 1x5 45kg
Ring pull ups : 3 x F (2,1,1)
Prone Bridges : -

06/6 Fri
Squat: 5 x 5 30kg
Bench: 5x5 25kg
Inverted row : 3xF (3,3,2)
Push ups : 3 x F (2,5,3)
Reverse Crunch : 3 x F (3x5)

07/06 Sun

Maxwell's daily dozen. http://www.maxwellsc.com/articles.cfm?art_id=3000&startrow=1

Squat: 5 x 5 30kg
Press: 5x5 25kg
DL : 1x5 50kg
Ring pull ups : 3 x F (2,2,1)
Prone Bridges : 30s,20s,20s

BF 30%
BW 98.6kg


9/06 Tue

Maxwell's daily dozen.

Squat 5x5 35kg
Bench 5x5 27.5kg
Inverted rows 3,3,2

11/06 Thursday

Squat 5x5 37.5kg
Press 5x5 27.5kg
DL 1x5 60kg

15/06 Mon

Mexwell's daily dozen.

Squat 5x5 40kg
Bench 5x5 30kg

17/06 Wed

Maxwell's daily dozen.

Squat 5x5 42.5kg
Press 5x5 30kg 5, 5, 5F, 3, 3
Total form failure on last rep of 3rd set, then only managed to get the weight up 3x on last 2 sets. FAIL!
DL 1x5 65kg

19/06 Fri

Maxwell's daily dozen.

Squat 5x5 45kg
Bench 5x5 32.5kg
Inverted row 4,3,2
Push ups 2,2,1

21/06 Sun

Maxwell's daily dozen.

Squat 5x5 47.5kg
Press 5x5 30kg
DL 1x5 70kg
Chin ups 2,1,1

BF% 31%
BW 99kg

Overall still in the program and moving forwards, but disappointed with my pressing on Wednesday. Still not feeling great about sunday's presses. I managed the 5x5, but it was a real struggle and didn't feel right so I assume my form was off in some way or other. Going to have to figure out some way of video recording my lifts.

Time is also a major issue as I am not managing to get the full prescribed workout in, before I have to stop and get ready for work.

Going to try to put together a few questions and post them in the appropriate section of the forum (assuming I can't find previous answers).

[treunlneiss]

Don't worry about the press it's far and away the most difficult to make steady gains on. Plus you pounded them out the within the next few workouts. When it gets too heavy after 3 attempts just deload and start the climb again. As your other muscles strenghten you'll find your press will improve.

[grole]

Don't worry about the press it's far and away the most difficult to make steady gains on. Plus you pounded them out the within the next few workouts. When it gets too heavy after 3 attempts just deload and start the climb again. As your other muscles strenghten you'll find your press will improve.

Thanks for the encouragement. I am going to leave the weight on the press the same next time it comes up, and hopefully things will 'feel right'.

In the mean time I am going to try to arrange some time with someone I know in London to assess my form on the lifts and give me some pointers.

[treunlneiss]

Yea strict form on OHP is difficult. Much more difficult than if you "cheat" a little. However if you "cheat" you won't actually be working your shoulders as much and put your back at risk.

[jdcooper]

congrats on completing your first month of 5x5. Try to be as consistent as possible despite your busy schedule.

[pagangoddess]

When time became an issue for me I switched to 3x5. It might be an option but definitely get the opinion of others more informed than myself.

[grole]

Better post yesterdays entry.

24/6

Maxwell's daily dozen (more like half hearted 5 or 6)
Squat 5x5 50kg
Bench 3x5 35kg

Discovered exactly why late nights involving alcohol are a really bad idea before morning workouts. Woke up feeling a bit worse for wear, and forced myself (later than planned) out to the barns for the scheduled workout. Although I didn't really struggle with the weights, it did feel like the contents of my stomach wanted to come out to watch me lift the weights .

Stopped after 3 sets of bench and rushed to work.

[grole]

jd: Will do, just trying to figure out how to fit things around work which doesn't follow a regular weekly schedule (in terms of hour). Beginning to think a two week cycle may fit in better rather than the same days each week, as I often have to start work early on Mon, Tue, but always start late on Wednesdays..

eg Mo, Wed, Fri, Sun, Wed, Fri (Repeat)

PG: Funny you should say about 3x5 as that is effectively what I had to do yesterday.

[grole]

26/6 Fri

Maxwell's daily dozen (Mobility exercises)

Squat 5x5 52.5kg

Press 30kg 1xF, 1xF

DL 75kg 1x5

Ring pull ups 2, 1, F

Time to deload on the press I guess. Warmed up with 1x5 20kg & 25kg and the weight was going up smoothly and easily and was expecting the same to happen at 30kg. On the first rep of the first set it just wasn't going up. Walked away from the bar for a few minutes and had another go, with the same results. I think it must be a mental thing as I know that physically I can lift the weight (I did on Sunday)

[pagangoddess]

Press 30kg 1xF, 1xF

Whenever I find myself stuck with OHP I push press instead. Then I repeat that weight next time. It's helped me get past a couple of sticking points.

[grole]

Press 30kg 1xF, 1xF

Whenever I find myself stuck with OHP I push press instead. Then I repeat that weight next time. It's helped me get past a couple of sticking points.

I didn't think of that, but it sounds like a great idea. Much better than dealing with mental setback of a total failure.

I will still deload on my next OHP session though.

Thanks!

[grole]

28/6 Sun

Maxwells daily dozen.

Squat 5x5 55kg
Bench 5x5 37.5kg (Struggled on 2nd and 5th sets)

Ring row 3xF 5,3,3

Press up 3xF 5,3,0

Found today's workout quite tough. Squats didn't feel as fluid as they usually do, 2 of the bench press sets were a struggle. The ring rows were better than last time, and the press ups started better but I seemed to suddenly run out of steam when I went for the last set.

[grole]

It's about time I brought my log up to date.

29/6 - 7/7 No SL workouts. On road with work / away with family.

About all I really managed was a visit on 1/7 to Crossfit Tyneside

Intro session doing

CrossFit Tyneside Lateral Kettlebell Circuit
5 Rounds:
5 Deadlift
5 Sumo Deadlift High Pull
5 Front Squat
5 Press
5 Thruster

+ A form check on my Squats with an empty bar. Only issue raised was a tendancy to loose my lumbar curve slightly at the bottom of the squat, which I knew about and am working on.

We 8/7 Back to SL programming
Sq : 5x5 57.5kg, Pr 5x5 25kg, DL 1x5 80kg

PM - Another work trip to Newcastle, so visited CF Tyneside again. Can't remember workout, can remember the sweat soaked clothing and shortage of breath at the end. There were burpees in there somewhere.

Fr 10/7 Sq: 5x5 60kg, BP: 5x5 40kg, Inv Row (Rings) 3,2,2

Su 12/7 Sq: 5x5 62.5kg, Pr 5x5 27.5kg, DL 1x5 85kg, Pull ups 2,1,0

Th 16/7 - Minor op to remove sebaceous cyst from my chest. Strict instructions from doc not to lift weights for a week.

Sa, Su 18-19/7 Crossfit Oly lifting cert in Northern Ireland.
Didn't exactly follow doc's instructions, but never lifted anything more than 20kg bar and stitches held out.

We 22/7 Sq: 5x5 65kg, Bp: 5x5 42.5, Ring Rows 5,4,2

Sa 25/07 Sq: 5x5 67.5kg, Pr: 5x5 30kg, DL 1x5 90kg

Mo 27/07 Sq: 5x5 70kg, Bp: 5x5 45kg, Ring Rows: 6,3,3

Tu 28/07 In newcastle again. CF Tyneside

CrossFit Tyneside Lateral Kettlebell Circuit
3 Rounds:
10 Deadlift
10 Sumo Deadlift High Pull
10 Front Squat
10 Press
10 Thruster
- About 18 minutes

3 minute one-hand swing test (reps) - 60 something swings

--
So, in summary I have only completed 2 weeks of SL 5x5 over the course of the last 2 weeks, done a few other bits and pieces. I had expected to have some issues with the program having twice missed a week of workouts but was suprised to find that if anything things improved a bit with the breaks.

I managed to pin the 30kg press that was causing me problems a few weeks back, managed the prescribed 5x5/1x5 on each workout that I actually started and now have my two biggest plates on the bar for the deadlift.

My weight is still creeping up (100kg) and bodyfat about the same.

[grole]

That last post should have said

I have only completed 2 weeks of SL 5x5 over the course of the last 4 weeks

in the summary paragraph

[grole]

Su 2/8 Sq: 5x5 72.5kg, Pr: 5x5 32.5kg, DL 1x5 95kg

Overall felt good. The squats felt smooth and for the first time I noticed that my calves and thighs were actually touching at the bottom, so I think my flexibility is improving. The presses were a struggle as always and for the first time the deadlifts felt a bit tough.