Jeff's Training log

[jethro]

This looks like a great program, so I've decided to give it a try. First, a little about me:

30 yrs old, 6 foot, 165 lbs, live in nyc. I'm not in "awesome, ripped" shape, but I think I'm pretty good. Was going to the gym 4 or 5 times a week until a month ago when I got hurt overexerting myself. Took awhile to get better. Still not 100% but much, much better. While I was down, I decided to start over, hence my decision to join the stronglifts 5x5 program. My goals are a bit vague, since I don't really feel like I need to lose or gain weight. I think I just want to look good and be strong, which I know isn't quantifiable..... I think I'll start with being able to bench press my body weight and go from there.

Was finally feeling good enough to go to the gym today and started the program. Figured I'd give myself a nice easy day as my first day back.

Squat: 5x5 @ 55lbs
Bench Press: 5x5 @ 65lbs
Barbell Row: 5x5 @ 65lbs
Dips: 6x5x5 (Probably could have done more, but didn't want to overdo it.)

I was a bit worried that the squats were going to hurt my knees, but they feel fine so I'll just continue on. All in all a pretty easy workout, most of the time I was focusing on technique. Also did some situps and worked on my calves a bit. I'm really looking forward to getting a great workout from this program. I've also joined fitday and started to document my food intake (we'll see how long that lasts.)

-Jeff

[jethro]

Oh, I have a question too. Do you think it's better to do the exercises in the beginners program in the same order you list or is it fine to mix them up?

Thanks.

[Mehdi]

Welcome Jeff.
Have you done Squats before or not? If not feel free to start with an empty barbell, you'll see your knees will be ok.
Squats are the hardest & most productive exercise, start with them. Then bench press/overhead press to give your legs a break. Then deadlift/back. Then assistance exercises. Best is to stick to the order of exercises, works best Jeff.

[jethro]

Thanks Mehdi.

Never done these kind before. Although I've done a fair share of gobble squats and lunges. I think I'll be okay, but I want to stay at 55 lbs until I feel comfortable enough to continue, I certainly don't want to get hurt again. They're still a bit on the sore side from yesterday's workout.

Thanks again,

Jeff

[Mehdi]

Jeff
Do the Squats with an empty barbell for 1 or 2 weeks in that case. Best way to work on technique. When they feel good start adding weight.

[jethro]

I'm okay doing the 55 lbs squats for now. A little sore, but that's to be expected when you're inactive for a month.

Here's my log for 1/15/08

Squat- 5x5 @ 55lbs
Overhead Press 5x5 @ 55 lbs
Deadlift 5x5 @ 65 lbs
Pull ups- 3x1x1

I'm planning on doing some more pull ups at home, so hopefully I'll get better at these real quick.

[jethro]

1/17/08

Squat- 5x5 60 lbs
Bench Press 5x5 70 lbs
Barbell row 5x5 70 lbs
Dips 6x5x5

Except for the dips this workout was relatively easy, even the dips really weren't that bad. I can feel myself getting anxious, but I need to restrain myself from putting too much weight on too soon. Patience, grasshopper.

[jethro]

Had a great workout today. Broke a sweat. I LOVE doing squats... I can't believe I hadn't done them before. Feels like one big body flex.

1/19/08

Squat- 5x5 65 lbs
Overhead Press- 60 lbs
Deadlift- 5x5 70 lbs
Chin ups- 6x5x4

I can tell that the overhead press is going to be trouble real soon. I need to review the deadlift again... doesn't really feel like I'm doing much. Just lifting a barbell and putting it down. I want to make sure I'm getting everything I should from it.

I worked out in morning as opposed to my usual evening workout. Feels a little better. What does everybody think? Is it better to workout fresh in the morning or afterwork in the evening?

[Mehdi]

Remember weights are light, that's why you're not always feeling something. Deadlift weight is definitely light. Continue working on technique, weight will come. Oh press stalling will indeed happen soon, but they're a tough exercise, so it's normal.
You can workout whenever you want. I like working out in the morning, gives you the rest of the day to do other stuff. however for heavy workouts it feels better in the afternoon.

[jethro]

01/21/08

Squat- 5x5 @ 70lbs
Bench Press- 5x5 @ 75lbs
Barbell Row- 5x5 @ 75lbs
Dips- 7x6x5

01/24/08

Sqat- 5x5 @ 75lbs
Overhead Press- 5x5 @65lbs
Deadlift- 5x5 @ 75lbs
Pull ups- 5x3x2

[jdurando]

Good Work Jeff  adding weight as you go, and you're a fellow New Yorker a big plus in my book - Keep at it and remember Tehcnique Technique Technique - this is the place for your questions - make sure you do a little searching for links to videos etc in here so that you can see and understand for yourself.
The squat will actually strengthen your knee.
Best of Luck to you -
 

[jethro]

Hey man, thanks for the encouragement it's nice to see another New Yorker here. The great thing about this program is how simple it is. I've done plenty of searching around of this site and others, luckily there's plenty of info out there.

Had a pretty good workout today. Here's the stats:

Squat- 5x5 @80lbs
Bench Press- 5x5 @ 80lbs
Barbell Row- 5x5 @ 80lbs
Dips- 7x6x4

One thing that kind of freaked me out today was that during my 4th and 5th sets of squats, my knees started making this quiet popping sound. There was no pain, just cracking or popping sounds. Has anyone else ever experienced this? I usually don't go to nuts with the stretching before starting my routine... could that be the cause? Not enough stretching?

Jeff

[jdurando]

No Big Deal with the cracking sounds -
You might want to take a look through the EBook on what weight you should be lifting on each lift - things seem to be a bit out of proportion in your workout.

[jethro]

Hmmm, you're right... not sure what happened. I'll have to figure out what to do... Maybe restart week 3.

[jethro]

ok here's my workout revamped might seem a little crazy how far I jumped on the deadlift... but everything felt fine. and I didn't want to lose any progress with my squats by jumping back.

1/28/08

Squats- 85
Overhead press- 60
Deadlift- 115
Pullup- 3x2x1