Mack's Training Log

[Mackadocious]

I've finally come around to starting a log. I have been doing SL for about three months. I have felt some great impovements in my strength since starting the program. First off here are my goals...

Squat body wieght 200 lbs.
OHP 135 lbs
Bench Press 185

These are my first goals and I am very close already to achieving them. As a matter of fact I have already squatted 200lbs for 5x5 but my form was off and as a result of that I suffered some pain. I deloaded 20% and found that 160lbs with good form is still pretty heavy for me. My workout today...

Squat 170lbs 5x5
OHP 95lbs 5x5 (second try after a stall, pulled it off this time)
DL 205lbs 1x5
Pull ups 10x2 (trying to increase my pull ups)


The squats are feeling very heavy and hurt. The OHP is very heavy I have not stalled three times on it yet. I am looking forward to Monday's workout because I have been struggling with my Bench Press. Last workout was at 170lbs and I did not stall, hopefully I will be able to get through 175lbs for 5x5. We shall see...

[Mackadocious]

Today I was looking forward to my bench press. I was not sure if I would be able to do 175lbs for 5x5. I didn't, I actually forgot my notebook and didn't remember what I was supposed to lift. I benched 170lbs again. I did it and it was a bit easier than it was last week.

Today's workout...

Squat 175 5x5 (I almost felt like I was about to pass out after my fouth set. I took some extra rest time and did the 5th set just fine)
Bench 170 5x5
RR 12 - 10 - 6
Push up with 30lbs. 15 - 10 - 6 (I have been adding 5lbs every time this was the first time I only did 15 on the first set previously I was getting about 20)
Rev. Crunches 3x12 (I have been doing 3x12 and sometimes it's harder than others, today it was hard on the last two)

Mack

[Mackadocious]

Today was hard. My squats sucked and my form was all off. I kept getting too far forward and my heels kept comming up. I stalled real good on my OHP too.

Here are the numbers

Squat 180lbs 5x5 (I will be doing this again since my form was terrible)
OHP 100lbs 5 - 5 - 3 - 3 - 0 (this was the first time I could not complete 5 sets)
DL 215lbs (I have been increasing by 10lbs because 5lbs was not enough, today it was heavy so I will start adding 5 from now on)
Pullups 10x3 (this was way harder than 10x2 I doubt I will be able to do 10x4 but we shall see)
Bridges 3 sets 1 minute each with 30 seconds rest.

Mack

[Mackadocious]

Better today. The squats where not as hard this time. Form was good too.

Squat 180lbs 5x5 (second time due to poor form)
Bench Press 175lbs 5x5 (this one is beginning to get very difficult I ask someone to spot me everytime now, but have yet to need an assist)
Push ups 35lbs 16 - 8 - 5
Reverse Crunches 3x12

[Mackadocious]

I didn't get to the gym on Monday so I went Tuesday and Thursday. Here are my lifts for the week.
Tuesday
Squat 185lbs 5x5
OHP 100lbs 5 - 5 - 5 - 0 - 0
DL 220lbs 1x5
Pull up 4 - 4 - 4 - 4 - 4 - 4 - 2 (I tried to do 10x4 but failed on my 7th set. I would have like to still do 40 pullups total but didn't think I would have time)
Bridge 3x1min

Thursday
Squat 190lbs 5x5
BP 180lbs 5 - 5 - 5 - 0 - 0 (I had a spotter for the last three sets. The guy who helped on the 4th lifted the bar more than I did. The guy on the 5th set did the same. This really pissed me off.)
RR 12 - 8 - 6
RC 3x15

I was very pleased with my performance with my squats. I was not surprised I failed on OHP and I am not sure I will get it next week either which will make for my first deload on OHP. Today was my first stall at BP, I am confident I will be able to break through but it may take three trys.

Mack

[JohnAnthny]

Hi Mack. Looks like you've got a solid thing going. Nice job. How tall are you and how much do you weigh?

[migwickert]

Hey Mack,

I too recently started a log. I've been doing SL 5x5 for some time now. At least several months, maybe more but I haven't been as consistent as I'd like so I decided to use the log for accountability, keep record of gains, to learn from others and so on. Anyhow, keep at it.

[Mackadocious]

Hi Mack. Looks like you've got a solid thing going. Nice job. How tall are you and how much do you weigh?

I am 5'10' and weigh 205lbs. When I started SL I was about 188lbs. I got a caliper and the body fat has been the same so it has all been muscle gains.

Hey Mack,

I too recently started a log. I've been doing SL 5x5 for some time now. At least several months, maybe more but I haven't been as consistent as I'd like so I decided to use the log for accountability, keep record of gains, to learn from others and so on. Anyhow, keep at it.

I started my log for the same reasons. I have been keeping it in a note book but I wanted to post it for accountability. You know, if I miss a few days hopefully someone would be willing to chime in and say "Mack, where ya been?" Also I have been looking at other logs to see people who are lifting near the same weight as me to see when they stalled and deloaded. Hopefully my log can searve a similar purpose to others.

Anyway, here are todays numbers

Squat 195lbs 5 - 5 - 5 - 5 - 5 (this was hard and my form suffered, I will not step up to 200 for my next workout)
OHP 100lbs 5 - 5 - 5 - 3 - 1 (thats three times for this one, looks like I'm going to 90 next workout, first deload for OHP)
DL 225lbs 1x5 (225 is freakin heavy, I felt that in my whole body)
Pullups 4 - 4 - 4 - 4 - 3 - 2 (going for 10 sets of 4 again and no luck, I think I will go back to 3 sets to failure and see if am doing more than I was before)
Bridge 3 sets 60 seconds with 30 seconds rest

I had a long weekend with a lot of beer. I am sure that I was not as strong as I would have been otherwise. Oh well, I don't do it every weekend, sometimes you got to pay if you want to play.

[JohnAnthny]

Nice Mack, 17lbs of muscle is impressive results. Keep it up. Thats actually pretty good size I would think. Do you plan to add some more weight or maybe just add muscle and get leaner and hover around that weight? Whats your bodyfat? I just found this link: http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html Its got me at 21.5% BF. This is my 10th week on SL's and do it without fail. Let the good times roll!


Im personally working on adding muscle (of course) and actually losing some weight from fat loss as I have plenty that is coming off. So its always interesting looking at it the other way of gaining weight. I do understand that weight is not the best or preferred measurement to track progress/fitness/etc. but I last weighed at 275lbs and prob wont be surprised if i come to 250 ish.

Interesting to see how we shall progress..

[Mackadocious]

Today was great my lifts felt good although I stalled on my Bench. Here are the numbers.

Squat 195 5x5
BP 180 5 - 5 - 5 - 5 - 4 (second stall on bench sure I'll get 5x5 next time)
IR 10 10 8 (these don't seem to have much progression. I started over with them from the floor, now I have my feet on a bench)
PU with 40 lbs 15 - 3 - 4 (seemed kind of wierd that I had one more rep on the last set. next time I'll have a plate on my back. I love this exersize because it draws attention)
Reverse Crunches 3x15

[Mackadocious]

Nice Mack, 17lbs of muscle is impressive results. Keep it up. Thats actually pretty good size I would think. Do you plan to add some more weight or maybe just add muscle and get leaner and hover around that weight? Whats your bodyfat? I just found this link: http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html Its got me at 21.5% BF. This is my 10th week on SL's and do it without fail. Let the good times roll!


Im personally working on adding muscle (of course) and actually losing some weight from fat loss as I have plenty that is coming off. So its always interesting looking at it the other way of gaining weight. I do understand that weight is not the best or preferred measurement to track progress/fitness/etc. but I last weighed at 275lbs and prob wont be surprised if i come to 250 ish.

Interesting to see how we shall progress..

Most of my gains seem to be in my legs. I'll take it where ever I can get it though. I don't think I look big enough although I do think I weigh enough. So I think I still need to put on much more muscle then focus on cutting. I am at 21%BF right now so pretty close to yours. I'll check that link and see if it is close to my calculation with the caliper.
With your hight I would think 250 would be perfect. I guess it all depends.

[Mackadocious]

Nice Mack, 17lbs of muscle is impressive results. Keep it up. Thats actually pretty good size I would think. Do you plan to add some more weight or maybe just add muscle and get leaner and hover around that weight? Whats your bodyfat? I just found this link: http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html Its got me at 21.5% BF. This is my 10th week on SL's and do it without fail. Let the good times roll!


Im personally working on adding muscle (of course) and actually losing some weight from fat loss as I have plenty that is coming off. So its always interesting looking at it the other way of gaining weight. I do understand that weight is not the best or preferred measurement to track progress/fitness/etc. but I last weighed at 275lbs and prob wont be surprised if i come to 250 ish.

Interesting to see how we shall progress..

Tried the body fat test and got 14%. Seems kind of off to me. I probably don't know how to use the caliper that I have but I consistantly get 21% from it. It is probably safe to say that I am somewhere inbetween.

[Mackadocious]

Squat 200lbs 5 - 5 - 5 - 5 - 5 (this was hard but I did it, I think I will do 200 again and take it slower)
OHP 90lbs 5 - 5 - 5 - 5 - 5 (even after de-loading to 90 it was still tough, I'll do this again too)
DL 230lbs 1x5
Pull ups 3 to failure 6 - 6 - 3 (I really need to get these numbers up)
Bridges 3 x 1min with 30 sec rest (these still seem to challenge me every time)

[Mackadocious]

Todays numbers

Squat 200lbs 5x5
Bench 180lbs 5x5 (my spotter helped a little bit on my last one and I know I would have had it)
Inverted Row 12 - 8 - 8 (i am starting to hate these. i started SL 5x5 in July and did 12 - 10 - 8. where is the progress? i almost never touch the bar with my chest and think it's just lack of flexibility?)
Pushups w/ 45lbs 10 - 5 - 4 (it's cool to have the weight on my back doing these but using a plate was too big, I am switching to dips as soon as I can to 15 with this weight)
Rev Crunches 3x15 (I did these on a bench today and gripped the bench under my head. It felt much better)

Mack

[Mackadocious]

Thought I was going to die today. Here is what I did.

Squats 205lbs 5x5
OHP 95lbs 5x5 (felt heavy and almost didn't get the last rep. thought that was odd since I have deloaded from 100)
DL 235lbs 1x5 (this felt great)
Pullups 3x5
Bridge 3 sets 60 seconds with 30 second rest

Finished of with THE BEAR. Man, what a workout! I did 4 sets of 7 with 30 seconds rest. This felt like a near death experience. There were some people watching me try to kill myself with this bar bell complex. One guy asked me what I was doing. I couldn't even talk straigh. Then he turned to his workout partners and said "that is what we are going to do tomorrow."