lovestolift training log

[lovestolift]

Hello all. I decided to post a log on here so that you'll help keep me on task. I've tried other programs, some that didn't work, others that did, but at the end I was always left wondering 'What's next?'. As I have had some experience with 5x5 work before I knew that this was the way to go, but what really hooked me was the linear progression that this protocol utilizes. I was always told to switch reps/sets/exercises every four weeks or else I'd never make gains. This is probably why I never made the gains I was after.

On to the numbers:Male, 25 yrs old, 5'10", 198 lbs, 23% body fat- 151.5 lbs lean mass, 46 lbs fat mass.

As you can see I can certainly stand to lose some fat, and gain some muscle. Since starting the SL5x5 program last Monday I've gotten back on John Berardi's Precision Nutrition program, eating 3500 cal on a non-workout day and 3900 on a workout day. My focus right now is on muscle gain and strength. I'm not worried about the extra fat until next year or the year after (depending on the gains I make here and whether I move to Florida before or after I finish my prerequisites for nursing).

I've done three sessions so far (Mon,Wed,Fri), basing my weights on 60% of what I'd normally use for 5x5 (I know Mehdi suggests 70%, but I felt an extra cushion was in order to make sure my mechanics were sound). I'll be working out in my apartment using my home made squat stands (so no power cleans for now, my neighbor downstairs won't appreciate it).

Monday-Workout A
Squat- 115/5/5
Bench Press- 85/5/5
Inverted Row- bw/3/7
Dips- bw/3/4,4,3
Reverse Crunch- bw/3/10

This session felt very easy, and as you can see I went with the dips from the older version since: I like dips better and I have a set of bars I'd just built. The body weight exercises were kind of challenging since I've put on 20 lbs since the last time I'd dipped or done inverted rows.I really focused on breaking parallel on the squats, and since I'm used to front squats it was a little different. All in all felt good.

Wednesday-Workout B
Squat-120/5/5
Press- 55/5/5
Deadlift- 145/1/5
Pullups- bw/3/3,2,2
Prone Bridge- bw/3/20sec

The real challenge on this one was the Pullups for the same reason as the dips, I'm much heavier. Strange though since I used to load 15-20 lbs onto a belt when I was 180 lbs and bust 5x5 without too much of a problem. Maybe it's a mental thing. The Deadlifts felt WAY too light. I can't wait to get these up and over my previous lifts as these were always my best. Is it a good or bad idea to add 10 lbs to them every session, or stick with 5 lbs?

Friday-Workout A
Squat- 125/5/5
Bench Press- 90/5/5
Inverted Row- bw/3/8,7,7
Dips- bw/3/5,5,4
Reverse Crunch- bw/3/10

Squat/ Bench still feel light (as they should at this point). The rows are causing me some grief as I can't quite touch my chest yet, maybe the bar is too high? I can only set it at hip height right now. Let me know what height works best for you. I'm happy that the dips went up on all sets. I felt no strain on my shoulders, due in part to the shoulder dislocations I've been doing nightly.

Well that's it for now, thanks for reading.

[lovestolift]

Just finished another session. Here is the breakdown:

01/12/2009
Monday-Workout B
Squat-130/5/5
Press- 60/5/5
Deadlift- 150/1/5
Chinups- bw/3/3,2,2
Prone Bridge- bw/3/21sec

Squats felt good, I really focused on hip drive this time. The OHP felt really good, I think that the grip I'm using now has helped quite a bit (thanks to Mehdi's HOW TO.... pages). I'd never really felt OHP's in my medial and posterior Delts when I used to do them, this time it was like a Eureka! type moment, I just felt it. Still patiently waiting to put some pounds on the bar for the deadlift, for now I'll just be happy with these 5 lb increments. The chin's went well until the third set where my body just started swinging back and forth, so I called it a fail and stopped at two. I'll have to really work on keeping that last set tight, I don't like to start getting into those borderline-cheating movements.

See you in the forums, thanks for reading.

[lovestolift]

Finished another one:

01/14/2009
Wednesday-Workout A
Squat- 135/5/5
Bench Press- 95/5/5
Inverted Rows- bw/3/8,8,7
Dips- bw/3/6,5,4
Reverse Crunch- bw/3/11

I feel that I'm really getting the hang of the squats since watching this video from Rippetoe: http://www.youtube.com/watch?v=yha2XAc2qu8&feature=related The bench was causing a strange feeling in my left pec, not a pain, just a twinge on all but the last set. The weight didn't feel heavy and I always perform warm-up sets before the 5x5 lifts (and the deadlift). I don't know what that was about. I'm still not touching chest to bar on the rows, but I used a false grip and focused on initiating the pull with my back. I only managed one extra rep on the dips, but the last set was a killer. My arms gave out when I tried for a fifth rep (definitely reached failure on that one). When I completed the reverse crunches I just had to lay there for a minute or two before standing up, they really kicked my ass. I focused on repping a bit slower and more controlled so I really felt them.

I've got to go, I've got a big plate of chicken, spinach and quinoa to eat.

[lovestolift]

Here's today's session:

01/16/2009
Friday-Workout B
Squat-140/5/5
Press- 65/5/5
Deadlift- 155/5/5
Pullups- bw/3,3,2
Prone Bridge- bw/3/22sec

I started out feeling a little lethargic but by the 4th set of squats I felt great. The press was good today. The 3rd,4th,5th sets I was just shooting the bar up like it was nothing. I almost lost count due to my overzealous pressing. This is quickly becoming a lift I look forward to. The deadlifts went well, though they still feel light right now. I managed one extra pullup in set two, but these are still tough. Oh well, one rep at a time. The bridge is okay, I'm just slowly working up the numbers, really focusing on keeping my body rigid.

That's it for today, I'll be posting my weight and body fat percentage along with Monday's workout (I weigh/measure every two weeks on Monday morning, upon waking).

[lovestolift]

First off, due to the reasons I stated here: http://stronglifts.com/forum/average-muscle-fat-gain-on-gomad-t13439.html, I will be adopting the GOMAD lifestyle for an unknown amount of time. I have cut my whole food calories down to 2100 and will make up the rest with the milk. I'll be getting 4650 on a non-workout day and 5050 on a workout day. I started today. It's about 3:45 here, still two liters to go.

The second item is this: I have spent the Saturday, Sunday and today in a state of sickness that is very unusual for me. I've been coughing, feverish, dealing with chest congestion and a runny nose. I could barely get any food down over the weekend so I decided to forgo the weight/ bf % check today as I feel it will be dubious at best. Because of this sickness (like I said, it's unusual for me to get sick, so I don't know if it's the flu or just a cold), I assumed that I would have a very bad workout, possibly not even matching my last sessions numbers. I decided to go ahead with it though and I'm glad I did.

01/19/2009
Monday-Workout A
Squat- 145/5/5
Bench Press- 100/5/5
Inverted Rows- bw/3/8
Dips- bw/3/6,6,4
Reverse Crunch- bw/3/11

As you can see I was able to up the 5x5's by 5lbs each. I felt really weak on the first two sets of squats, but I forced myself to go on and I started to feel better on the third. The rest of the workout went well, I got much closer to the bar on the inverted rows, and managed an extra rep on the last set. I also squeezed an extra rep in on the second set of dips. All things considered I'm really glad I made myself do the workout.

[lovestolift]

Still sick with what I am now certain is the Flu. Oh well, life goes on and so must my training. I noticed that on last Friday's post I listed Deadlifts as 5x5, I actually did 1x5 as per the program, this was a typo. Anyway, here is today session:

01/21/2009
Wednesday-Workout B
Squat-150/5/5
Press- 70/5/5
Deadlift- 160/1/5
Chinups- bw/3/4,4,3
Prone Bridge- bw/3/23sec

Everything went well, but the Chinups were brutal today. I did manage to add one on to the last set, but that really took it out of me. The weight still feels light enough on the other exercises, so the body weight ones are the roughest right now. I have decided not to bother posting my weight until I've got two weeks on GOMAD, since I'm still sick now and that I'm sure would mess with my numbers. I should report back as a heavier, stronger version of myself when that time comes.

[lovestolift]

I am on the mend! Most of the symptoms I have been dealing with are gone now, so I should be at 100% by Monday's session. Here's today's session:

01/23/2009
Friday-Workout A
Squat- 155/5/5
Bench Press- 105/5/5
Inverted Rows- bw/3/9,8,8
Dips- bw/3/6,6,5
Reverse Crunch- bw/3/12,12,11

The squat and bench are still going smoothly. The inverted rows are still a problem; when I get into the proper position and can touch chest-to-bar my uprights start to rock back and forth. So I will give them one more session, then I'll probably switch to barbell rows for 5x5 (like the old program). I like barbell rows and I have no problem performing them. I feel that I can also benefit from the isometric workload on the lower back. The dips were tough, but I eked out one more rep on the last set. The body weight exercises are going to get tougher as I have gained a couple of pounds in the last few weeks (let us hope it is mainly muscle).

See ya.

[lovestolift]

My flu is in the ending stages, but it just won't go away. Today marks the longest I've been sick in over 15 years. It's made for a frustrating week. Anyway, here is today's session:

01/26/2009
Monday-Workout B
Squat-160/5/5
Press- 75/5/5
Deadlift- 185/5/5
Pullups- bw/3/3
Prone Bridge- bw/3/24sec

The squat felt more challenging today, so I bumped up my rest time from two minutes to three. Press went well, still only two minutes between sets with no problem. The biggest change was the deadlift; after some thought and discussion on the forum, I've decided to start adding 10 lbs each time. However, I decided to get the weight up to where it would be if I had been adding 10 lbs from the start. This meant a 25 lb increase from last time. I knew I could handle it since I used to do 5 x 5 deadlifts with more weight than 185. So, for the first time since starting Stronglifts, I feel like I'm actually deadlifting. It felt good. I'm still using a double overhand grip. I'll consider the mixed grip once I need it. Minor increase on the last set of pullups, I'm happy that I've been steadily doing an extra rep every time.

[lovestolift]

Here is today's session:

01/28/2009
Wednesday-Workout A
Squat- 165/5/5
Bench Press- 110/5/5
Inverted Rows- bw/3/9,8,8
Dips- bw/3/5,4,4
Reverse Crunch- bw/3/12,12,11

The squats actually felt tough today. I had to really get focused. I was hoping I could breeze past this weight, but obviously it wasn't going to be that easy. I think I need to focus on glute activation like I did in the last two sets. That seemed to make it easier. The bench was really easy today as I have now widened my grip slightly (about 4 extra inches between my hands). I realized while watching a Rippetoe video on YouTube that I was placing them too close and almost making it a close grip bench press. As for the inverted rows - they have become a liability since I can't safely hang my bar from my squat stands. I'm switching to 5 x 5 barbell rows on the next session. The dips disappointed me since I couldn't get as many as last time, but it's an assistance exercise so it's not that big of a deal. If I fail at a lower rep, I still hit failure.

[taifun]

Your dips numbers probably suffers from the increased volume on the other exercises, mainly the bench. I usually take a little rest time between the lifts and the bw stuff.

[Freddy]

Nice progression with the weights, LTL! I'm interested to hear how the transition from Inv. Rows to Barbell Rows goes. I like the idea of doing the barbell version more....

[lovestolift]

@taifun - Thanks for the input, I think you are right, I'll try to rest a little longer before hitting the dips.

@Freddy - Thanks for the encouraging words, it's nice to hear. I'm looking forward to the rows myself, check back next time to hear how they went.

Without further ado:

01/30/2009
Friday-Workout B
Squat-170/5/5
Press- 80/5/5
Deadlift- 195/1/5
Chinups- bw/3/4,4,3
Prone Bridge- bw/3/25sec

The squats are getting tougher. I'm glad that I workout at home since I like to get myself worked up before a tough set, almost to the point of snarling and foaming at the mouth. Might draw a few looks out in public..... but whatever gets the job done. The press is still good, no problems yet. The deadlift is just feeling great, though my grip was slipping a bit on the work set. I may only have one or two sessions before going to a mixed grip, but my back feels strong. I tried resting a bit longer before hitting the chins. I didn't get more reps than last time, but I got 'better' reps, meaning more of a dead hang, more height at the top.

[lovestolift]

Alright, I measured my weight and bodyfat today and here is what I've come up with:
Weight:206 [+8 lbs]
Body fat: 24% [+1%]
Lean:156.56 [+4.694 lbs]
Fat:49.44 [+3.03 lbs]

So I've gained almost five pounds of muscle, very nice. I'm noticing it on me now. My arms are a bit bigger, my quads are more defined and even my chest is fuller than before. I've also gained 3 lbs of fat, not so nice. Meh, what can you do? You take the good with the bad. It'll be easy enough to lose it later. I'm looking forward to the next two weeks of GOMAD and stronglifts, hopefully it'll yield the same amount of muscle gain.

I spent Sunday morning moving to a new apartment (much nicer, and bigger) and Sunday night watching the Steelers. I was very sore this morning from all the lifting (especially lugging all three hundred + pounds of weights that I own) and I didn't eat properly on Sunday. I did GOMAD, though, just all the other food was in the form of chicken wings and pizza at my friends Superbowl party. At this point it probably seems like I'm going to tell you that I skipped today's workout , but hell no. It crossed my mind. I had valid excuses (I do have boxes to unpack....), but they are just that, excuses. So here it is:

01/28/2009
Wednesday-Workout A
Squat- 175/5/5
Bench Press- 115/5/5
Barbell Rows- 65/5/5
Dips- bw/3/6,5,4
Reverse Crunch- bw/3/12

I had a great workout. I felt like a beast. The squats were like nothing. I was breaking parallel on every rep, and driving up like the weight didn't exist.The bench is benefiting from the wider grip. I replaced the Inverted rows with Barbell Rows and I really like them better. I started light at 65 lbs to work on 'killing' the bar on the ground. I even reclaimed some of my lost reps on the dips. I got all 12 reverse crunches on all three sets, but the last was tough. I think I'll keep doing these until I reach 15 reps across, then switch to the unanchored style.

[lovestolift]

Amendment to above post:
Actual date was 02/02/2009, Monday. I copied and pasted from a previous day and forgot to change the date.

[lovestolift]

Here we go with today's numbers:

02/04/2009
Wednesday-Workout B
Squat-180/5/5
Press- 85/5/5
Deadlift- 205/5/5
Pullups- bw/3/3,3,2
Prone Bridge- bw/3/25sec

The squats felt much tougher than last time. On the third set I could feel my form slipping, with the bar kind of moving about in space. I was not pleased with this. I forced myself to focus more on the last two sets, really utilizing the Valsalva maneuver to keep everything tight. I am hoping that I can make it to body weight squats before failing. If I don't, it's no big deal. The press was hard today, the last reps in each set were difficult, but doable. What can I say about the deadlifts? I love them. I am glad that I bumped the weight up when I did. However, I am going to switch to the mixed grip next time, since I noticed the right side slipping a bit. The pullups...... I may start doing negatives from now on. They are getting sloppy since I gained more weight. I don't think my lats are keeping up with the rest of my body. I barely got over the bar and I had to stop short of a dead hang. Unimpressive, indeed.