Joesterizer's Log

[joesterizer]

Started 5x5 today after researching the program and realizing that the bodybuilding routine I was doing was getting me nowhere.

This will be an exercise log only, not food etc. so I'll just mention my diet at the outset. I want to gain some weight, so I've increased to 3300kCal distributed 45% protein 35% Carb and 20% fats, supplemented with X-pand creatine for recovery.

Stats:
21 years old
5'11" (180cm)
165lbs (75kg)
12-13% BF

1st workout:
Squat: 5x5 45lb
Bench Press: 5x5 95lb
Inverted Row: 3x 14, 11, 8
Pushup: 3x 24, 14, 10
reverse crunch: 3x 12


Everything felt light, I'm used to benching 3x8 of 180lbs. The squat weight is so low because I have never done proper squats before, and my hip flexibility is still lacking... Doing lots of stretching, hope the tightness will go away.

[joesterizer]

Having done some more research and playing around on fitday, I have switched my diet to 40% carbs, 30% protein 30% fats. I was taking in far more protein than I needed (up to 300g!!)... Chicken and salmon are expensive for a college student.

2nd workout today:

Squat: 55lb 5x5
Press: 45lb 5x5
Deadlift: 135lb 5x5
Pullups: Body weight, 8,6,6
Prone bridges: 3 sets of shifting the 2.5 lb plates back and forth
Cardio: 10min treadmill at 6mph (more of a cooldown than anything)

squat and press felt light still, but my squat form is improving, I'm not leaning my shoulders as far forward now. reducing my duck-feet also relieved stress on my hip flexors, which was nice. Deadlift is my new favorite exercise, this was the first time doing it, and it feels GOOD.

Goals by july 13 (12 weeks): Squat 175, bench 165, press 110, deadlift 225

[thunderdownunder]

Welcome along joe. If you have some flexibility issues make sure you check out the related excercises on this site. Ensure you only stretch AFTER YOUR WORKOUT The article(s) will explain why.

[joesterizer]

End of week 1.

Squat: 65lb 5x5
Bench Press: 105 5x5
Inverted Rows: BWx3 15,10,8
Pushups: 10lb plate on my backx3 10, 8, 6
Dragon Flags: 7,4,3
Cardio: 10 min elliptical

Starting to get the form for squats, they make me hurt where they are supposed to now. Continuing to do squat stretch and shoulder dislocations to improve flexibility. As a semi-experienced lifter, I am increasing weight by 10lb a workout, and everything is still pretty easy weight wise.

[joesterizer]

Nutrition Update: Just finished reading Berardi's precision nutrition book. Makes a lot of sense. Going to try it out; the healthy meals in the cookbook look delicious. Will keep track of weight/BF when my calipers come in the mail.

[joesterizer]

End of Week 2:

Squat: 95 5x5
Bench: 115 5x5
Press: 65 5x5
Deadlift: 165 5x5
BB Rows 90 3x5


I'm still increasing everything 10lb every workout, except for the overhead press, because it's the hardest. On the advice from the forum, I will be switching from BB rows to hang cleans.

I also bought a scale, officially weighing in at 160.8 lb. I am skinnier than I thought.

P.S. John Berardi's suggested breakfast omlettes have changed my breakfasts forever. Deeeelicious.

[joesterizer]

I'm prematurely posting for this week. Today, due to a miscalculation (thought the KG plates were pounds) I accidentally deadlifted 200 lbs 1x5. Of course i noticed my mistake as soon as i started, but did the whole set with good form. Totally freakin awesome.

I also started warming up with front squats to help my form and practice clean grip.

Full details for this week on friday.

[joesterizer]

End of Week 3

Squat: 115 5x5
Bench: 135 5x5
Press: 70 5x5
Deadlift: 200 5x5
Hang Clean: 3x5

New Number: Weight 161.4, BF 13.6%

I'm happy about my lifting numbers. Not so much about my body composition. I'm both lighter and fatter than I thought!

Guess I'll just stick with it. Hang cleans are a good addition, and fun to do. Still tough on my wrists, but I'm stretching alot.

[joesterizer]

Great workout today. Two more days until a month on Stronglifts! I'll post my stats then.

Only problem is i hurt my left hip doing squats today. I can't believe that 130lb squats hurt me, I'm still so weak it sucks. Hopefully, I'll be better by saturday when i can finally graduate to the big boy plates (45lb). Thats been a goal since i started with the wimpy 5'ers!

[joesterizer]

End of my first month on SL.

(all weight in pounds, 5x5)

Squat 135
deadlift 220
Bench 150
Press 80
Clean 100

BF: 13.6%
Weight: 162.4

I've gained two pounds in the last two weeks by eating 3500Kcal a day. Started drinking more milk, with breakfast mostly. Still not ready to commit to the body fat gains of GOMAD. Bought some knockoff chucks to replace my running shoes, a present to myself.

I feel good. Especially on the squats, I feel strong with those 45 pound plates on the bar.

My goal is to continue to add 5lb a week to my lifts, and continue to gain one pound a week in body mass. That means by the end of summer I'll weigh 177, which is damn close to my goal of 180.

[joesterizer]

So a few things have changed. I'm off the creatine, and I feel better actually. I think it was responsible for the chronic headaches I'd been getting for the last few weeks. Yet I'm still gaining weight, eating according to Precision nutrition guidelines and drinking a LOMAD. Slowly, but that ok.

Also, today saw my first failure, with OHP.

Squat: 145lb 5x5
OHP: 85lb 5,5,5,4,2
Deadlift: 225lb, 1x5
Pullups: 10lb 3x5
Bridges: 5x 30s

I hope this is a temporary failure, not a real "stall." Stalling 5 weeks into SL would depress me.

[joesterizer]

Goals by july 13 (12 weeks): Squat 175, bench 165, press 110, deadlift 225

Its only been 5 weeks, and I've already hit my Deadlift goals as well as bench press. 25 lbs until i get my squat... and I think I aimed a little high on the press.

New goals for July 13 (7 weeks): Squat 200, bench 185, press 110, deadlift 250

[joesterizer]

Week 6: hit 1xBW on my squat, it will finally overtake my disproportionally strong bench press.

[joesterizer]

today was another good workout... They have been running so smoothly i hardly feel the need to log.

Squat: 170 5x5
Bench: 170 5x5
Power clean: 145 3x5 (wobbly at times)
Dip: 40 3x5
hanging leg raises: 7
hand-to-toe crunches 2x12

My squat is starting to stress my lower back... I might have to take a video soon.

Otherwise, I'm still gaining about 1lb per week, and my BF isnt going up. This program rocks.

[joesterizer]

Measured my (unflexed) bicep. It is now 13 inches, up from 12.5 when i started. No curls, 7 weeks, a half-inch and counting.