Jables' Log

[jables]

Three months in is not the ideal time to start a training log, but I guess it's better late than never.

I started SL 5x5 around three months ago at a bodyweight of 203 lbs at 6'1''. I am now at 197 lbs, but a lot stronger. I'll start with Wednesday's workout in the next post.

[jables]

Wed, Aug 6

Warm-up
Leg swings and kicks
Squat stretch
Shoulder dislocates
Cossacks
A couple of glute activation exercises

Squat: 110 kg - 5x5
Bench press: 90 kg - 5/5/5/4/2
Row: 75 kg - 5x5
Dips: bw+30 kg - 3x5

Not happy (but not discouraged) about the bench because I've hit it at that weight before. I'll smash it next time.

[jables]

Fri, Aug 8

Warm-up
Leg swings/kicks
Cossacks
Shoulder dislocates
OH Squats w/ 9kg bar
Ankle mobility thing
Glute stuff

I felt like doing some singles today for a couple of reasons. I have been destroyed by fatigue once before on squats (hard deload was required), and I felt like I was getting there again. So a volume reduction for one day seemed to be in order. Also, I am nearing the 1.5xbw squat that is the sacred cow of this program, so I wanted to give it a go.

Squat
I did some front squats (first time) to get the blood flowing - 60 kg x 10
100 kg x 3
120 kg x 1
130 kg x 1
135 kg x 1 (sweet)

OHP
55 kg - 5x5

Deadlift
70 kg x 10
160 kg x 3
170 kg x 1
180 kg x 1
182.5 kg x 1 (missed at 185)

Pull-ups (these need work)
bw - 5/5/5/5/3

It felt good. I was shocked at how much more draining high volume work is compared with lower volume at heavier weights. I'm usually soaked in sweat after squats. Not so this time. Back to the regular 5x5 on Monday!

[jables]

Mon, Aug 11

I wasn't looking forward to this workout - my joints have been aching a little, so I thought I'd see how things feel and take it from there.

Warm-up
Leg swings/kicks
Shoulder dislocates
Cossacks
Kneeling glute squats
Potato sack squats
Extra soft-tissue work with tennis ball (focus on IT band and glutes)

After doing a couple of squat sets with just the bar, I felt good and loose and figured I'd give the regular 5x5 a shot. Glad I did.

Squat
112.5 kg - 5x5
Smashed these bastids out the window. Knees feel fine now. Ah, that soft tissue work is amazing.

Bench
90 kg - 5x5

Row
75 kg - 5/5/5/4/2
This is just 2.5 kg more than the last time I stalled, but I have a couple more tries at it

Dips
bw - 3xf (15/10/10)
The weight belt was mysteriously missing from the gym, so I just did bodyweight.

[jables]

Decided to go to the gym on my off day for some dynamic stretching, mobility stuff and soft-tissue work.

I did one set of 10 for each (10 for each side on single-leg stuff)
Started with soft-tissue stuff with tennis ball (calves, IT band, glutes, pecs, rotator cuffs, thoratic spine)
Leg swings
Split squats
Lateral squats
Reverse crossover lunges
That shoulder thing that involves standing against the wall with hands up, moving arms up while holding them against the wall
The thoratic movement while sitting indian-style
Bulgarian squat stretch with rotation
Ankle mobility

This was followed by 15 minutes in the sauna. It all felt fantastic.

[jables]

Wed, Aug 13

Today was kind of the opposite of Monday. I went in know that this is my last workout before a two-week vacation, so I was ready to destroy the weights. But after dynamic stretching and a couple of warmup squat sets, my body was telling me that it wanted vacation one day early. So, I changed things up a little:

Squat: 60 kg x 15
Front Squat: 60 kg - 3x5
OHP: 57.5 kg - 5/5/4/1/1
Deads: 165 kg 1x3 (argh)
Pullups: bw - 5x5

Time for a rest.