klue's training log

[klue]

Hello everyone!

My name is Chris, and this is my new training log.

Here are my stats:

Age: 24
Height: 184cm
Weight: ~78kg
Bodyfat: ~13%

I will follow the beginner stronglifts 5x5 program. I'll be starting with the recommended weights.

My only goal is to follow the program until I can squat 1.5x BW.

Here is my most recent picture (13 apr):

[klue]

Day 1:

Dynamic hip mobility & glute activation

Squat
5x5x20

Bench press
5x5x20

Barbell row
5x5x20
Decided to start with 20kg instead of 30 to keep it equal to the bench press.

Dips
4/4/3
I never do dips, so they were challenging.

Cardio
16 min bike
I normally do HIIT, but for this I'm following Jay Ferruggia's HIIT program which starts with 2 weeks of 16min cardio.

Static stretches

[mjh]

Welcome Klue.

Well done on starting with a bar. That's one of the hardest things for many guys to do, especially ones that are reasonably strong already, as you seem to be from your pic. But it really is for the best, and you'll be surprised at a) how much work 5x5 is even at lower weights and b) how quickly the weights climb. Keep posting, will follow with interest.

[Lathiel]

Welcome to the forum! You and I have sort of the same body make up, it'll be interesting to see how you do on SL5x5. You look pretty strong already, did you do any lifting before?

[klue]

Mjh and Lathiel,

Thank you both for the kind words. I'm looking forward to the next months here .
I do have some weight lifting experience, but not much barbell experience. I only recently joined a gym with olympic stuff, so before that I was limited to dumbbell exercises. I have done some of the big exercises before, but never really built up to them, and so I thought it'd be best to start easy. It's also very convenient, since I'm quite busy for the next 9 weeks, and stronglifts fits my schedule nicely, especially since the workouts are so short at this point in time.

[klue]

Day 4:

Dynamic hip mobility & glute activation

Squat
5x5x22.5
Quite embarassing doing squats with measly 1.25kg plates on.. but I stuck to my guns and didn't worry about others

Press
5x5x20

Deadlift
3x5x40
did 3 sets instead of 1 since it is very light, and want to practice form.

Pullups
5/4/4

Cardio
16 min bike

Static stretches

My workout should have been yesterday, but I've been very busy, and just try to workout whenever I can. This will probably happen more often in the coming weeks.

[klue]

Day 6:

Dynamic hip mobility & glute activation

Squat
5x5x25

Bench press
5x5x22.5

Barbell row
5x5x22.5

Dips
4/4/4
+1 since last time.

Cardio
None, I need to play tennis later.

Static stretches

[klue]

Day 8: (22 April)

Dynamic hip mobility & glute activation

Squat
5x5x27.5

Press
5x5x22.5

Deadlift
3x5x45

Chinups
5/5/5

Cardio
None, had no time.

Static stretches





Day 10:

Dynamic hip mobility & glute activation

Squat
5x5x30

Bench press
5x5x25

Barbell row
5x5x25

Dips
5/4/4
+1 since last time.

Cardio
16 min bike

Static stretches

[klue]

Day 14: (28 April)

Dynamic hip mobility & glute activation

Squat
5x5x32.5

Press
5x5x25

Deadlift
3x5x50

Pullups
5/4/5
My left hand was slipping in the 2nd set, which didn´t let me manage the 5th rep. I rested a bit extra and did 5 in the 3rd.

Cardio
None, had no time.

Static stretches


I´ve been very busy with other stuff, and this was the only workout that I managed to get in this week. Things should now be back to normal, so hopefully I can continue from here with 3 workouts per week.

[klue]

Day 21:

Dynamic hip mobility & glute activation

Squat
5x5x35

Bench press
5x5x27.5

Barbell row
5x5x27.5

Dips
5/5/4
+1 since last time.

Cardio
16 min bike

Static stretches

Today was a difficult workout since I haven´t worked out since last week, and hence took some getting used to. Last week was a week of partying, and I´m now starting to catch a cold, so I wasn´t 100% today. I did do everything I had to do, and will hopefully be back on track by the end of the week.

[klue]

Day 23:

Dynamic hip mobility & glute activation

Squat
5x5x37.5

Press
5x5x27.5

Deadlift
2x5x55

Chinups
6/5/5
+1 from last time

Cardio
None, gym was very busy, and had to wait 25 min for the only squat rack..so skipped cardio

Static stretches

[klue]

Day 29:

Dynamic hip mobility & glute activation

Squat
5x5x40

Bench press
5x5x30

Barbell row
5x5x30

Dips
5/5/5
+1 since last time.

Cardio
16 min bike (resistance 13)

Static stretches


The workout went surprisingly better than expected. I was gone all weekend, and had only 4-5 hrs sleep the past 3 nights. The weight exercises still aren't a challenge, the cardio was however. Hopefully this week I'll be able to get in 3 workouts.

[klue]

Day 31:

Dynamic hip mobility & glute activation

Squat
5x5x42.5

Press
5x5x30

Deadlift
2x5x60

Pullups
5/5/5
+1 from last time

Cardio
16 min bike intervals.
20 sec active rest @ resistance 5
10 sec sprint @ resistance 16

Static stretches

[klue]

Day 33: (17 May)

Dynamic hip mobility & glute activation

Squat
5x5x45

Bench press
5x5x32.5

Barbell row
5x5x32.5

Dips
6/5/5
+1 since last time.

Cardio
16 min bike intervals.
20 sec active rest @ resistance 5
10 sec sprint @ resistance 16

Static stretches

[klue]

Day 35:

Dynamic hip mobility & glute activation

Squat
5x5x47.5

Press
5x5x32.5

Deadlift
2x5x65

Chinups
6/6/5
+1 from last time

Cardio
16 min bike intervals.
20 sec active rest @ resistance 5
10 sec sprint @ resistance 16

Static stretches


Today was a tough workout, my left shoulder/arm was bothering me a bit, and I especially felt it when trying to narrow my grip on the squat with a low bar position. It wasn't really pain, just discomfort. I might have slept wrong, because I haven't really done anything out of the ordinary. I did play tennis yesterday, but I'm right handed, so that wouldn't explain it..
The squats felt a little awkward, but I managed to do what I had to do.
Chinups went very well, I had a real struggle squeezing out the last reps on the last 2 sets, but I'm happy that I got them!