Lefty´s Training Log

[Lefty]

Hi everyone,

i started SL 5x5 around 6 weeks ago and so far, i really enjoy it.
im also really impressed by the knowledge spread around on this forum
and i´ve already learned allot and got myself more interested into the world of weightlifting.
and so, i decided to keep a training log on this great site.

a few words about me...

i´m Male, 29 years old and i´m from Germany.

i´m already exersicing for a few years but not yet with a special goal, and not really within the range of 5 reps.
in general just more or less to stay somehow in shape.
i also didn´t really squat or deadlift before. i know, i know...
so i lack a bit on strength on those lifts compared to other exercises but time will fix this gap i hope.

My Stats:

* 191cm / 6.2 ft
* 93Kg / 205 lbs
* 16% BF

Goals:

getting squats and deadlifts above the 100KG mark till the end of this year is my primary goal.
lose 2-3 % BF (longterm goal)

aight, so here we go ...

[Lefty]

Squats 65KG
5/5/5/5/5

BP 75KG
5/5/5/5/5

Inverted Rows
12/11/10

Dips +7,5 KG
9/8/7

Rev. Crunches
15/15/15

[Lefty]

today was a beautiful late summer day and i was charging up my energie in the sunlight,
which brought me in a very positive state of mind and after todays workout i felt even better...

Squats 67,5KG
5/5/5/5/5

seated Overhead Press 40KG (sadly i have to do it seated since my ceiling is only 7 ft and i´m 6.2 ft high)
5/5/5/5/5

Deadlifts 80KG
5/5

Chin-Ups (i stalled on 8/7/6 reps, so i decided to try something different and see if i can improve that way)
10 sets of 3 reps (30 secs rest between first 3 sets, 45 secs between the next 3 sets and 1 min rest between the last 4 sets)

Prone Bridges
3 x 60secs

[Lefty]

for middle October it was another beautiful day weather wise
so i choose to went out biking for an hour before hitting the iron ...

Squats 70KG
5/5/5/5/5

BP 77,5KG
5/5/5/5/5

Inverted Rows
10/9/7

Dips +10KG
8/7/7/6/6

Rev. Crunches
15/15/15

sucked a bit on inverted rows today, but besides that everything else went satisfying.

[Lefty]

Mo 12.10.09

Squats 72,5KG
5/5/5/5/5

seated Overhead Press 42,5KG
5/5/5/5/5

Deadlifts 85KG
5/5/5

Pull-Ups
10 sets of 3 reps (rest period between sets below 60secs)

Prone Bridges
3 x 60secs

[bkklift]

Good lifting Lefty. You're obviously making good progress on SL. Looks like you'll be hitting your goals of 100kg squat and deadlift well before the end of the year.

[kidsoftheblackhole]

good stuff Lefty, i'm new to stronglifts too so i'll be keeping an eye on your log. btw 16% bodyfat at 91kg doesn't sound bad to me

[Lefty]

Good lifting Lefty. You're obviously making good progress on SL. Looks like you'll be hitting your goals of 100kg squat and deadlift well before the end of the year.

thank you bkk,
so far im really happy with my progress on SL and on a good way to to achieve my squat and deadlift goals a bit earlier then expectet.
by the way, sick stats you´ve got there. keep on rocking

good stuff Lefty, i'm new to stronglifts too so i'll be keeping an eye on your log. btw 16% bodyfat at 91kg doesn't sound bad to me

thank you kotbh,
just dropped by on your log. nice progress there as well buddy. keep the good work going

[Lefty]

Mi 14.10.09

Squats 75KG
5/5/5/5/5

BP 80KG
5/5/5/5/5

Inverted Rows
12/10/9

Dips +11,25KG
8/8/7/7/6

Rev. Crunches
15/15/15

[Lefty]

Fr 16.10.09

Squats 77,5KG
5/5/5/5/5

seated Overhead Press 45KG
5/5/5/5/5

Deadlifts 87,5KG
5/5

Pull-Ups
4/4/4/4/4/3/3/3/3/3

Prone Bridges
3 x 60secs

[Lefty]

Su 18.10.09

today the weather was pretty nice and i decided to go out for some interval training

10min jogging (warmup)
6 x 100m uphill sprints
10min jogging (cooldown)

[Lefty]

Mo 19.10.09

today my legs felt very tired and also a little bit sore from yesterday sprinting.
well to be honest, i felt pretty tired overall.
but anyway, skipping todays workout wasn´t an option for me.

Squats 80KG
5/5/5/5/4

BP 82,5KG
5/5/5/5/5

Barbell Rows 50KG
12/12/11

Dips +12,5KG
8/7/6/5/5

Rev. Crunches
15/15/15

[Lefty]

Wed 21.10.09

Squats 80KG (didn´t manage 5x5 on monday, so the same weight again)
5/5/5/5/5

seated Overhead Press 47,5KG (becomes tough)
5/5/5/5/5

Deadlifts 90KG
5/5

Pull-Ups
4/4/4/4/4/4/3/3/3/3

Prone Bridges
3 x 60secs

[Lefty]

Fri 23.10.09

Squats 82,5KG
5/5/5/5/5

BP 85KG
5/5/5/5/5

Barbell Rows 52,5KG
14/12/12

Dips +13,75KG
8/7/6/6/6

Rev. Crunches
15/15/15

[Lefty]

Mon 26.10.09

monday, bloody monday ...
yesterday i went for an 5KM run and i think i should either stop running on sundays
or skip the squat on mondays workout. both does not seem to work out quite well since i also failed the squat on last monday.
anyway, i will probably skip running for now unless the weather will be nice what is dubious anyhow for this season.

Squats 85KG
5/5/3/2/2

seated Overhead Press 50KG
5/5/5/5/5

Deadlifts 92,5KG
5/5

Pull-Ups
4/4/4/4/4/4/4/3/3/3

Prone Bridges +5KG Backpack
3 x 60secs