Marlood's Training Log

[Marlood]

Hi all,

I have been doing Stronglifts 5X5 since last October as well as my schedule would allow me to. As a result of a work mistake (I refer to it as a mistake because it was completely my fault) I was off my feet for the better part of a month and had to start with really low weights. My starting stats back then were:

Age: 23
Height: 6 feet
Weight: 145 pounds

Squat: 10 lbs
Bench: 30 lbs
BB row: 20 lbs
Dip: BW + 5 lbs
Press: 15 lbs
Deadlift: 25 lbs
Pullup and chinup: BW + 5 lbs

At the end of April I felt I got as far as I was going to go doing the 5X5 program mostly because I kept on deloading but still couldn't progress any further on the squat. This training log is to track my progress on the Texas Method.

Starting Stats: (all 3RM)
Age: 24
Weight: 145 lbs

Squat: 160 lbs
Press: 100 lbs
BB Row: 135 lbs
Bench: 155 lbs
Deadlift: 200 lbs
Pullups and chinups: BW + 15 lbs
Dips: BW + 50 lbs

For the new program I am mostly following the program outlined in Mark Rippetoe's Practical Programing. My goals are to get my Squat to 225 lbs and my Press to BW. Minor goals are to get Pullups and Chinups to BW + 35lbs.

[Marlood]

Here are the results from my first week, I am going to try to post them on the days I actually do them on. The numbers behind the weights is my target work volume for the day, and I will tag it if I miss the target. For PR's I am shooting for 3RM before increasing the weight the following week. Once I learn the proper Power cleaning technique I will be advancing it on a regular 5X5 cycle until it too needs to go on an intermediate program.

May 3, 09 - Volume Day
Squat (150 lbs): 5X5
Deadlift (195 lbs): 5X5
Press (90 lbs): 5X5
Pullups (20 lbs): 3X5 - failed

May 6, 09 - Light Day
Squat (120 lbs): 2X5
Press (80 lbs): 2X5
Power cleans (95 lbs): Learning how to do these still
Dip (55 lbs): 3X5
Pullups (15 lbs) 2X5 - failed

After this workout I decided to move around the pullups and the Dips. I am not going to be attempting PR's on them just volume days and light days. The dips I am planning to hold at 55 lbs for awhile and continue to work on the pullups. The will remain on the same days, Volume pullups will move to the PR day, and the light pullups will move to the volume day.

May 9, 09 - PR Day
Squat (165 lbs): 3RM
Press (105 lbs): 3RM
Deadlift ( 205 lbs): 3RM
Powercleans (95 lbs): Practicing
Dips (45 lbs): 2X6
Pullups (20 lbs) 3X5

[Marlood]

May 10, 09 - Volume Day

Missed my squat target today. This is the hump I can't seem to get over. It had to go after my heavy day because of my upcoming schedule for this week, so that probably factors in. I am going to just try it again next week and try to hit 5X5. Other than that everything went well.

Squat (155): 5X3
Deadlift (200): 3X3
Press (95): 5X3
Pullups (15): 2X6

[Marlood]

May 13, 09 - Light Day

Squat (125): 2X5
Press (75): 2X5
Power Cleans (105) 5X3
Dip (55) 3X5

[Marlood]

May 15, 09 - Heavy Day

Didn't hit the 3RM on the squat today, I will see how it goes over the next too weeks on them. I have my volume day today and I will see if I can get all 5X5 in, if not, I don't know what is going on. Everything else went really well.

Squat (170): 2X2 - failed
Deadlift (210): 3RM
Press (107.5) 3RM
Power Cleans (110) 5X3
Dips (45) 2X6
Pullups (25) 3X5

[Marlood]

May 17th, 09 - Volume Day

Stepped back the squat to a weight that I could just barely do today. I am thinking it will be a little while before I get my starting weights figured out for this program.

Squat (145): 5X5
Deadlift (205): 3X3
Press (97.5): 5X3
Pullups (20): 2X6

[Marlood]

May 19th, 09 - Light Day

Squat (120): 3X5
Press (77.5): 2X5
Power Clean (115): 5X3
Dip (60): 3X5 - failed

May 21, 09 - Heavy Day

Form was a little sloppy today on the squat, but I am correcting my form a little. I am going to hold this again for next week and see how it goes. I think I finally have my form nailed down, knees are not sliding forward any more, and my glutes/hams/adductors are getting much more involved. Power Cleans will be dropped back down to 95 lbs and I am going to start back up from there. I am doing this to make sure my form is perfect before moving up again. I have a feeling I am using my arms a little, but I was very tired today. I am also going to start doing lighter versions of Power Cleans on heavy days, I have nothing left after the deadlift and squat.

Squat (170): 1X3,1X1
Press (110): 2RM - trying for 3RM next week
Deadlift (215): 2X3 - not my true 3RM weight, grip is being a limiting factor. Haven't switched to alternating grip yet, want to wait until I hit 225 lbs for that.
Power Cleans (120): 3,3,1,1 - failed
Dip (45): 2X6
Pullups (30): 3X4

[Marlood]

May 23, 09 - Volume Day

Failed the squats due to bad form. Going to step it back to 135, correct my form and go up from there starting with a 5x5 for two days and attempt PR's on the heavy days.

Squat (150): 5X5 - failed
Deadlift (210): 3X3
Press (100): 5X3
Pullups (25): 2X6

May 25, 09 - Light Day

Squats felt really good, getting sore adductors and hamstrings, which never really happened before. More confident that I am doing them right now. Passed dips at BW+60lbs, personal best.

Squat (135): 5X5
Press (85): 2X5
Power Cleans (95): 5X3
Dip (60): 3X5 - PR

[Marlood]

May 27, 09 - Heavy Day

Squats are feeling really good to do. I am finally feeling my hams and glutes get involved and they are really sore after I do them. I suppose I was leaning too far forward and having my knees slip forward that I never had them work before. I am going to continue on a beginner's progession until I stall again. Hopefully it will be over the 155 lbs mark.

Squat (140): 5x5
Press (110): 3RM
Deadlift (225): 3RM - regular grip - PR and a personal goal reached
Power Clean (95): 2X5
Dips (45): 2X6
Pullups (30): 5,5,3 - Failed, one more week to pass it.

[Marlood]

July 6, 2009

After a 4 week hiatus, (2 of which I was sick and the other 2 I was on vacation) I am back at it again. This was a warm up day to get back in the groove. After next session I will see at which weight I will start from again. For the summer, I think I am going to drop Dips and do Pullups to progress them and give my arms a little more of a break to bring my Press up to my body weight. Dips will be done once a week to maintain them.

Squat (115): 5X5
Press (85): 5X3
Deadlift (185): 3X3
Pullups (BW): 3X5

I am also starting to do GOMAD. The flu made me lose close to 10 pounds and I am starting today at a bodyweight of 138. Hopefully this will help me get back my weight and more, and progress on the squat faster than I have been. This week I will be consuming 1.3 Litres of milk a day, increasing to 2.6 litres next week

[Marlood]

July 14, 2009
Squat (135) 5X5
Press (95): 5X3
Deadlift (195): 3X3
Pullups (10) 3X5
Power cleans (95) 3X4

[Marlood]

July 18, 2009

Squat (135) 5X5
Deadlift (200) 3X3
Press (100) 5X3
Pullups (15) 3X5 - failed

[Marlood]

July 21, 2009

Squat (140) 5X5
Press (95) 3x5
Power Cleans (100) 5X3
Pullups (15) 3X5 - failed

July 25, 2009

Squat (145) 5X5
Press (105) 5X3
Deadlift (205) 3X3
Pullups (15) 3X5

[Marlood]

July 28, 2009

Squat (150) 5x5
Press (90) 3X5
Power Cleans (105) 5X3
Pullups (20) 3X5

[Marlood]

July 30, 2009

Squat (155) 5X5
Press (115) 2,1 ; Will be attempting 3RM next week
Deadlift (210) 3X3
Pullups (25) 3X4 ; Failed

August 2, 2009

Squat (160) 5,5,4,4,5 ; form was a little sloppy, will be repeating this one.
Press (90) 3X5
Power Cleans (110) 5X3
Pullups (25) 3X5

Not a bad day today considering I just sat on the couch all day and then went to the gym before supper. I am never at my best after one of these days. The squat was heavy but this is the most I have ever done at this weight so it is still progress. I should pass it next week and be able to keep on going. I want to hit 180 before mid September, which will be my 1 year mark and a nice goal to reach.