Leanstrong's Training Log

[Leanstrong]

Hey guys and gals-
I've been on a couple different programs in my life, but no program had the consistent results and simplicity of the 5x5. So rather than listening to my college friends brag on about splitting body parts and "proper" rest, I am going back to Mehdi's original 5x5 plan. Here are my current stats:
Weight: 180 lbs / 81 kilos
Bench Press 5RM: 210
Squat 5RM: 185 (high bar, I am going to switch to a PL's squat like Mehdi describes)
Deadlift 5RM: 285
Barbell Row 5RM: 165
Dips 5RM: 55 (added with a belt)
Pull-Ups: 14 bodyweight
Waistline: 31"

Here are my goals to achieve by May 20th, 2005 (the last day of my sophomore year)
Bench Press 5RM: 250
Squat 5RM: 225 (have never done PL squats, so I am not sure what to aim for)
Deadlift 5RM: 315
Barbell Row 5RM: 185
Dips 5RM: 90 (because dipping two plates would just be awesome)
Pull-Ups 5RM: 25
Waistline: 31" (sometimes this goes up while I'm pushing for strength, but I can easily cut it back down)

To do this, I am going to do stronglifts 5x5, run two miles at least 5 times a week, try to cut back on alcohol (I am in a fraternity here in the US, and on this side of the pond, we drink to get smashed), and try to eat generally healthy. I also have omitted supplements from my diet, and have chosen to not take steroids.
I will keep you all updated. Here I go!

[Leanstrong]

First two workouts were great! Starting with a light weight is a pain, but throwing the weight up as fast as I can seems to still make me sore. Here are the starting weights I used:
Monday - Workout A
Squat: 135
Bench: 135
Barbell Row: 135
Dips: 25

Wednsday - Workout B
Squat: 140
Shoulder Press: 65
Deadlift: 225
Pull-Ups: 5

I should be able to add weight for a couple weeks without any stalling. Yes, I realize that I might stall sooner than if I started with an empty bar, but I am willing to deload if I find I rushed it. Will add 5 pounds to each exercise every workout, except for pull ups and dips, which I will add 2.5 pounds.

[Leanstrong]

December 10, 2008

I'm going to start posting my workouts, here it goes:
Squat 165 lbs 5/5/5/5/5
Shoulder Press 75 lbs 5/5/5/5/5
Deadlift 235 lbs x 5
Pull-Ups 12.5 lbs 5/5/3 (first time stalling)

Cardio: 20 minutes @ 7mph, was kind of hard

I'm about to post a video of my squat into the exercises forum, check it out

[Leanstrong]

Hey, check out my squat form thread here, and let me know what you think please. All comments/criticism welcome!

[markg]

Hey leanstrong,

I watched your form vid. You've got the same lower back thing going on that my training partner has. I have seen this posted on quite a few threads but noone ever seems to have the definitive answer on curing it! Let me know if someone gives you any good advice on it.

We drink to get smashed over this side of the pond too you know. Our government even has a name for it. 'binge drinking!'.

Good choice on doing the 5x5 mate and good luck.

Mark

[clavelle]

Here are my goals to achieve by May 20th, 2005 (the last day of my sophomore year) To do this, I am going to do stronglifts 5x5, run two miles at least 5 times a week, try to cut back on alcohol (I am in a fraternity here in the US, and on this side of the pond, we drink to get smashed), and try to eat generally healthy. I also have omitted supplements from my diet, and have chosen to not take steroids.
I will keep you all updated. Here I go!

Do you realize your GOAL date has come and passed by 3 years? Are you working out in the past and coming back and posting it in the present? If so can I barrow your time machine so I can go back and ask out one of my HS crushes and see if I can change a few things?

Good numbers on your max sets....but only question I have is your 5RM on pull ups, did you do 5x25 or one set of 25?

Welcome to the site again, Christian..or maybe you have been here from the start and we are behind....time travel can be tricky, how did you accomplish this, if you can talk about it? Was it during one of your drinking binges? LOL ( I figured it was a typo, but still funny as hell to see your goals in reverse)

[Leanstrong]

I watched your form vid. You've got the same lower back thing going on that my training partner has. I have seen this posted on quite a few threads but noone ever seems to have the definitive answer on curing it! Let me know if someone gives you any good advice on it.

Will do man, I just bought Starting Strength, I'm gonna try some different things and then post another video after I think it is fixed.

[Leanstrong]

Here are my goals to achieve by May 20th, 2005 (the last day of my sophomore year) To do this, I am going to do stronglifts 5x5, run two miles at least 5 times a week, try to cut back on alcohol (I am in a fraternity here in the US, and on this side of the pond, we drink to get smashed), and try to eat generally healthy. I also have omitted supplements from my diet, and have chosen to not take steroids.
I will keep you all updated. Here I go!

Do you realize your GOAL date has come and passed by 3 years? Are you working out in the past and coming back and posting it in the present? If so can I barrow your time machine so I can go back and ask out one of my HS crushes and see if I can change a few things?

Good numbers on your max sets....but only question I have is your 5RM on pull ups, did you do 5x25 or one set of 25?

Haha I didn't even realize that....Yeah I meant to say 2009, I would have been a beast 15 year old if I could put up those numbers in 2005
My pull-up max goal is one set of 5 reps with a 25lbs plate on my weight belt

[Leanstrong]

Friday, December 12, 2008

Squat 170 lbs 5/5/5/5/5
Bench 165 lbs 5/5/5/5/5
Barbell Row 165 lbs 5/5/5/5/5
Dips 30 lbs 5/5/5

Easy workout, working on squat and bench form

[Leanstrong]

Monday, December 15, 2008

Squat 170 lbs 5/5/5/5/5 (trying to get form correct)
Press 80 lbs 5/5/5/5/5
Deadlift 240 lbs x 5
Pull-Ups 12.5 lbs 5/3/2 (Went down in reps, which sucks)

Need to do something about the pull-ups, I have a bar over my doorway but I stopped doing body-weight pull ups in fear that I might be fatigued for my workout. Might start adding more bw pull-ups at end of these workouts to add some volume and hopefully some more strength.

[GoinThruIt]

Looking good man!

[Leanstrong]

Wednesday, December 17, 2008
Missed workout today, was way too tired from studying for finals this week=(

[Leanstrong]

Monday, December 22, 2008

Squat 135 lbs 5/5/5/5/5 (pretty big deload to work on form, I have a back rounding problem)
Bench 170 lbs 5/5/5/5/5
Barbell Row 135 5/5/5/5/5 (also deloaded)
Dips 32.5 5/5/5

Really need to work on squat form, any time I start going up in weight, my back starts rounding

[Leanstrong]

Wednesday, December 24, 2008

Squat 140 5/5/5/5/5
Press 95 5/5/5/5/5
Deadlift 245 5/5/5/5/5

Made a big jump on presses and completely forgot to do pull-ups because I forgot to check my log before I left. Squat form is getting better, I am doing squat stretches and overhead squat with the bar(3x5) to warm up, and 10 minutes of static stretches after the workout. I am going on vacation tomorrow (xmas day), but I am going to try to find a gym with a squat bar. I hate how even the nicest hotels won't have a squat rack because they don't want the liability of old men/kids hurting themselves.

[Leanstrong]

Squat 145 lbs - 5/5/5/5/5
Bench 175 lbs - 5/5/5/5/5
Barbell Row 140 lbs - 5/5/5/5/5
Dips 35 lbs - 5/5/5

Cardio: 20 mins on treadmill, 7.0 mph

Benching is starting to get heavy, and the problem of my right arm folding in more than my left becomes more and more apparent. Squat form is getting better, I am a little more flexible and can more easily keep my chest up and back inward while I descend. Overall good work out, I am in Florida on vacation so I am proud of myself for not skipping my workouts.