JohnK's Training Log

[handoferebus]

Hello all, my name is John K., and I'm here to build strength.

Biology: (when I started)

Gender: Male
Age: 23
Height: 5'11
Weight: 121lb
Body-Fat %: Did not measure. It was VERY low. I had been tested a few months prior at ~4%. (Extremely high metabolism)

So, the figures above are when I started in early November. I figure I should give some background here. I actually started Stronglifts 5x5 (seriously) in early November, 2009. I've been going at it for 2 1/2 months now, with a one full week break, and 3 or 4 missed workouts. I, unfortunately, haven't kept track of any progress on paper. I can tell you, however, what my starting workouts were, and where I am now.

Following is my highest 5x5 weight achieved when I started on 11/09/2009.

Squat: 115lb
Deadlift: 125lb (5x1)
Bench Press: 95lb
Overhead Press: 45lb
Pull-ups/Chin-ups: 15 total (failx3)
Weight: 121lb

I dabbled with the Stronglifts 5x5 workout A and B for a couple of workouts prior to getting these figures. These are the best lifts i could do with proper form for full 5x5 sets. When I got these figures is when I started the routine regularly.

Following are my current stats, as of 01/26/2010.

Squat: 200lb
Deadlift: 210lb (5x1)
Bench Press: 140lb
Overhead Press: 95lb
Pull-ups/Chin-ups: 29 total (failx3)
Weight: 137lb

More Information

• My squats are going well. I've got another 5lbs to add to hit 1.5x my BW, and I see no problem being able to do that 5x5. I know that I'm getting close to my max 5x5 squat, though. I think I'll stall at 215lb.
• I've got A LOT left in me for deadlifts. 210lb feels very easy at this point. HOWEVER, I've been having to progress slower than I would like because I'm having issues with my left shoulder muscles. Either my trapezius muscle, or rhomboids, are giving me a pain as I've progressed with deadlifts. By the 5th rep, I can feel a stinging in one of those two muscles. It feels as though if I got another 3 or 4 reps I would injure the muscle. I've done repeat workouts with the same weight to strengthen that muscle, and it's definitely working. The muscle is getting stronger, and better adept to supporting the weight. It just makes for slower going.
• I've stalled at 100lb OHP on the 4th rep of the 5th set. Will hopefully get passed that barrier next workout.
• I plan on buying a body-fat measuring device. Any recommendations?

Thanks for reading, and I'm looking forward to getting to know the people around here!

[handoferebus]

I should also state what my goal is. I don't have any particular weight lifting goals in mind, however I have a personal weight goal in mind: 165

I haven't mapped out how I'm going to get there yet, but I know Stronglifts 5x5 was the right place to start. That's my goal for the end of 2010.

[hamfactorial]

Hey homie! I'll harass you via your training log. Funny, 165 is close to my high school weight, when I was in boss shape. I've made 15% body fat my long-term goal, but I'm focusing on strength for now. There's no point doing a calorie-restricted diet and cutting down to the bones if there are no muscles under there, right?

I picked up the Accu-Measure 3000 bodyfat caliper from Amazon. It's a really cheap item, so I picked up the MyoTape along with it to take measurements as I go. $15 will get you all you need for bodyfat calculation, and there are lots of skinfold tests you can do, depending on your desired level of accuracy and partner availability.

[handoferebus]

Workout B day. 01/27/10

Squats: 200lbx5x5
Deadlift: 210x5x1
Overhead Press: 95x5x3, 95x3x1, no 5th set.
Pullup: 16, 9, no 3rd set.
Proned Bridges: 60sec.x3
Side Crunches: 25x2

Today was a rough day. I didn't go up in squat weight because of some knee pain I was having (unrelated to lifting). Didn't want to stress it anymore than it already was. Same with deadlifts. The good news is I feel very comfortable with 200lb on squats, and definitely have room to continue progressing. The only thing holding me back right now is a bit of knee pain. I've been going at this program progressively full steam for 4 weeks in a row, and my body is just tired. This caused me to stall on the OHP. I was just too tired to do my 3rd set on pullups, was close to passing out.

I think the issues I'm having stem from calorie and carb intake. I haven't been eating enough, and I haven't been getting enough carbs before the gym. I'm upping my carb intake due to this. I'm also taking it easy on Friday, just to rest a bit. Going to do 25% of work weight. My body definitely needs it.

[handoferebus]

I just did a body fat % with the Accu-Measure Caliper and I'm between 11.6 and 13.6%. Quite a bit higher than I thought it would be, but that makes me glad. If I can keep it within that range throughout my strength progression, I would be happy. I can see it going up as I continue to eat a ton, though.

[handoferebus]

Wow, I measured wrong. Forgot to slide the slider over. I'm actually 4.9% body fat, according to the scale. Is this abnormally low?

[handoferebus]

Workout A day. 01/29/10

Squats: 205lbx5x5
Bench: 140x5x3, 140x3x1, 140x3x1
Elevated Inverted Row: 17, 9, 7.
Pushups: 22 switching medicine ball per hand, 13 explosive off the ground bosu ball, 9 rotating, holding 3 seconds in each position.
Reverse Crunches: 12x3
Forward bicycles: 25x1
Reverse bicycles: 25x1
Mason Twists: 50x1

Decided not to take it easy on Friday like I said I would, and went up 5lb on squat. Felt great. Truly at 1.5BW, and proud to be there. the 5th rep on 5th set was a bit tough, but got it up without any issue. I think I can keep progressing per workout, atleast for another 2-3 workouts.

Bench was extremely tough. I got 140x5x5 last bench day, but I simply couldn't do it tonight. I think I need to drop down to 125lb for a couple of workouts, and work on my form--it doesn't feel right.

By the end of the workout I felt like I had quite a bit of energy left in me, however my muscle groups felt completely spent. I think this has to do with the massive amount of carbs I've been intaking for the last two days. Before, my energy would be completely spent, and I'd be ready to sleep by the time I got home. Now, I feel good. It's definitely going to help with endurance during workouts. Now to enjoy a much needed weekend, with tons of rest.

PS: I weighed myself at 138lb tonight.

[Evilfishtank]

Wow dude you life a lot for your weight! I weight 148.25 and I couldn't even squat 95lbs without screwing up the form and having to deload. Nice work man!

[handoferebus]

Thanks man. I've been doing SL 5x5 for close to 3 months now, and I've seen awesome improvements in strength since I then. Still a long way to go though

[hamfactorial]

John is a machine, a sexy heterosexual machine.

[handoferebus]

*strokes ham's factorials gently*

[muddy]

I'm not sure what to make of ham's factorials, but that's some solid lifting, John. Yes, 4% would be incredibly low. Dangerously low, even. When I used to wrestle, even psychotic wrestling coaches would prevent wrestlers from cutting below 5%. I'm hoping your measuring tool is just inaccurate. Otherwise, time to start eating more!

[handoferebus]

Yeah, 4.9% seems low, but I've never been higher than that. The most fat I've ever had is right now. What would you suggest, simply upping my fat intake? Right now I eat between 3500-4000 calories, however I haven't been paying the greatest attention to fat intake. My protein intake is around 120-150g/day. About 200g carbs/day.

[handoferebus]

Measurements:

Neck: 14.5"
Shoulders: 42"
Bicep: 11.2" Arm relaxed, bent. 12.5" Arm flexed, bent.
Chest: 38"
Waist: 30.5"
Hips: 36"
Thigh: 21"
Calf: 13"

All measurements based off of http://www.gain-weight-muscle-fast.com/ ... ments.html as instruction.

[hamfactorial]

I'm surprised that your shoulder measurement is only 4" larger than your chest. Something strange is going on with that one.