Kib's Numbers - Training Log

[KIB]

Well, the big news today is that I haven't been including the bar weight in my record-keeping. I just thought, because it was standard, it was left out of the equation. Thanks to the Stronglifts forum for setting me straight and for adding 20kg to my numbers!
First thing I did at the gym today was weigh the bars. One was 19 kg, all others were 20. So that means:
squats 62.5kg 5x5
oh press 45kg 5/5/5/3/4
The secret for me is a slightly longer rest between sets (60-90 sec) and really activating the glutes on the lift.
deads 80kg 1x5
leg lifts +6kg 3x15
situps +5kg 2x20
pullups +10kg 7/5/4
181lb / 82kg
I'm going back through my previous numbers to include bar  weight!

[mackanno]

Keep the fun going Kib! Hopefully we'll find out we also have to add the watch and t-shirt weights, that would totally change it all, LOL
 

[KIB]

squat 67.5kg 5x5
Started off looking at the wrong place in my notes and skipped ahead one work-out on the squats. Should have been lifting 65kg today. Noticed halfway through and stuck with it. That explained why the weight felt heavier than expected. Starting to feel the weight. Not struggling, just feeling it's getting serious.
bench 52.5kg 5x5
Feeling really good here. Thinking about adding a bit more.
bb row 62.5kg 5x5
Better form in the legs. Really feeling good on these. Still doing them underhand.
oh press 45kg 5x5
YEAH! Got 'em! It took me four workouts, but there they are. I feel stronger each time I do 'em. So rewarding.
leg lifts +10kg 3x15
sit-ups +5kg 2x20
dips +10kg 13/9/5
13 is a PR.
182lb / 82.72kg

[jdurando]

Nice work KIB -

[Mouse]

Great lift on the 45kg Press.
Just stalled for the first time on 42.5kg tonight  - so i'll be fighting like you to get my 5x5 back !
How do you find the underhand rows? Think these were a favorite of Dorian Yates.

[mackanno]

Good work Kib. I had a crappy squat time today.

[Young Athlete]

Overhead press is my favorite exercise to do but is also the one I struggle the most on I know what you mean by I feel stronger every time I do them

[KIB]

Thanks for the comments, guys.
@Mouse: I want bigger biceps. I know the chin-ups are good, and I'm sure oh presses, too, but when I read that doing underhand rows would work them, I decided to do rows that way. It's an odd position, but I like 'em. I'm going to go look up Yates.
@mackanno: As a teacher of mine used to say, congratulations on having a low point. The rise from there is going to be sweet! And I've got a paper wrist band on my right wrist (the daily gym pass), do you think I should switch it to my left hand to work my weaker side more?
@YA: I was really ashamed of my weakness, and it's clear to others at the gym that I'm struggling on these. But after having fought back to get the 42.5 and now the 45kg, I look forward to this one. It's a toughie, to be sure, but the progress speaks for itself.

[KIB]

squats 70kg 5x5
Okay, starting to feel these on the last few sets. No longer easy.
oh press 47.5kg 5/5/4/2/3
A good start with the first two sets. Going to wait till next scheduled oh press before next attempt as I have been doing them each workout recently.
deads 85kg 1x5
Body weight +3kg!
leg lifts +6kg 3x15
sit-ups +5kg 3x20
PR
chins +10kg 9/5/4
9=PR
181.5lb / 82.5kg
Had a great session with the foam roller afterwards. Oh man that felt good.

[KIB]

Hey Mehdi,  I was looking back over my stats and goals and just want to drop you a real, heartfelt thank you for providing this site. I know I wasn't in bad shape before starting 5x5, but it has given me focus and information that I have just found to be too difficult to get anywhere else. Stronglifts is really the right thing at the righ time for me, and I can't believe how good I feel on this program. It's not what I imagined myself doing at this age, but I can't argue with the results. The combination of mental and physical benefits from this program are truly life-changing, and I don't know what kind of thanks is really appropriate for that, other than to let you know that your efforts are really paying off in real results. My hat is off to you, Mehdi. Many thanks.

[Mehdi]

Glad to read that KIB, thanks for sticking by, appreciated.

[mackanno]

Kib, those at your gym will see what determination is about, keep it up!
The wrist band can seriously affect the lifting on the overhead, LOL
 

[KIB]

squats 72.5kg 5x5
Heavy. Harder to keep perfect form. Faster descents helped.
bench 55kg 5x5
Not heavy.
bb row 65kg 5x5
Good. Feeling it on set 5.
dips +10kg 15/9/8
Wow! Where did those numbers come from? I used to do dips each workout but now I only do them when they are on the 5x5 schedule. Looks like the rest between workouts really helps.
leg lifts +6kg 3x15
sit-ups +5kg 3x20
182.5lb 82.75kg
Feeling great!
Got halfway home and realized I'd forgotten to do the foam roller stuff. Tried a few tennis ball trigger points at home. Will remember the rollers on Wed.

[mackanno]

Good numbers Kib.
I did the workout today wearing those shoes for walking on the sand, they felt good, but I guess they wil not last long since they are made of a stretchy fabric. One of the rainers at the gym suggested to go barefoot so it seems there is no problem with that.

[Mehdi]

Good stuff kib. Tried turkish getups for your abs yet?