Miguel's Training Log

[migwickert]

About Miguel

Hi Folks, I'm Miguel Wickert, from Chicago, IL USA but live in Tulsa, OK for about 6 years now. My Story: Grew up in inner city Chicago, got into organized football at age 12, played until 2nd year of high school. Eventually, I came out to college in Tulsa, my weight then was 72kg. Forced to take weight conditioning/training courses because that's what they do. Anyhow, here's my current status:

Age: 26
BodyWeight: 83kg
Height: 5' 8

Plan: StrongLifts 5x5

For now, Workouts are M-W-F w/ Eat Stop Eat on Sundays 8pm to Monday 8pm and Tuesday 8pm to Wednesday 8pm

Where I'm at now: Need to determine those numbers, haven't recently attempted to max out.
Bench (Use Dumbells) 5x5 80 Ibs set
Dead Lift: 1x5 180 Ibs
Squat: 5x5 155 Ibs
OHP: 5x5 90 Ibs
Rows: 3xF 155 Ibs
Pullups/Chinups: 3xF 9-10, 6-7, 4-5

Goals
Overall, to move unto SL advance. Continue to see strength increases in every area. Especially, lower body.
Bench: 5x5 90 Ibs set ( w/barbell 205 Ibs )
DL: 225 Ibs
Squat: 205

Deadlines: Not sure on this one? I wanna be realistic. Lets go with end of March. What do you guys think?

[migwickert]

The workout went well today but the only downside, didn't allow enough time and couldn't do prone bridges set. Had an appointment to keep.

Here's the rundown: 5x5 (Workout B)

DL: 1x5 185 Ibs
OHP: 5x5 195 Ibs
Squat: 5x5 165 Ibs
Chin-ups: 3xF (10, 7, 4-5)

I blasted through this workout. My strength is climbing fast. Will rest this weekend, might run 4-5 miles on Sunday. Pick back up my routine on Monday with SL 5x5 workout A.

[mpetry]

hey, miguel

welcome to the forum! good to see a fellow oklahoman around here (I don't know if I can call myself one yet, just moved to norman). good luck with your goals!

[migwickert]

Hey Mpetry

Thanks! Yeah, I've been here in Tulsa for almost six years now. I'm a Chicagoan. Back at ya man. All the best with your goals.

[migwickert]

The aim this week is to continue the consistency started two weeks ago. Today's workout was smooth but took longer.

I took a moleskine notepad with me to record and remember my stats. I'll keep doing this from know on.

SL 5x5:

Dumbell Press: 80 Ibs -in each hand: 160 total ( one set before switching to actual Bench Press )
Bench: 4x5 180 Ibs
Squats: 5x5 175 Ibs
Rows: 3xF 155 Ibs
Push ups: 3xF
Reverse crunch: 3x12

Overall, another solid workout. Most importantly, I saw strength increases and avoided injuries. With consistency comes improvement. I haven't felt this good in some time- my conditioning is better, soreness isn't as bad, for one, it leaves quicker. Lastly, I started this weeks Eat Stop Eat Sunday @ 6:30pm and ends 6:30pm tonight (Monday). My energy and endurance was unaffected.

[Mackadocious]

Miguel
I think your goal is very conservative. End of March should be no problem.
I noticed your using dumbells for your bench. Why is that? I have tried doing it in the years past and found it to be very heavy even when I don't think it should be.
How is "eat stop eat" going? I have no desire to even try it but I am interested to know about it from those who do. I find that I am way to hungry all the time to not eat as soon as I get out of bed.
Good luck with that.

Mack

[migwickert]

Hey Mack

I agree with you about my goals. My strength is climbing faster than I expect, and maybe I'm underestimating my potential. As far as Dumbells, I'm down with it and already switched over to the Bench Press (with barbell). Eat stop eat is great, hard and it gets easier with practice. I'm considering the 16/8 approach.

I keep myself moving, being productive to help with the hunger pains, thoughts and so on. I drink as much tea, water (mostly) and black coffee as possible.

Thanks for sharing your thoughts. I always appreciate feedback.

[migwickert]

Here's the numbers from tonight's workout.
SL 5x5:

Beach Press: 5x5 180 Ibs (about my body weight)
Rolls: 3xF: 185 Ibs
Reverse crunch: 3x12
Dips: 3x10
Squats: 1x5: 135 (Saving the legs for a mountain bike outing tomorrow morning!)

[migwickert]

The mountain bike outing went great saturday morning. We did a little over 4 miles on the trails. My legs and core felt great throughout. I've been lifting with SL 5x5 consistently now for several weeks or so, I certainly felt the difference. I was able to power up and through tough spots out there. A workout indeed. Looking forward to today's workout which is Workout B. Until then.

[migwickert]

Today was a solid day for me on the activity front. Ran two miles at a 9:27 pace (@ 2pm) and I completed SL 5x5 workout B (@7pm or so) . Also, I went with the 16/8 fasting approach, which ended at 3pm.

Here's the stats:

Squats 5x5: 185 Ibs
Dead Lift 1x5: 185 Ibs
OHP 5x5: 95 Ibs (not 100 Ibs- need to adjust my signature)
Pull-ups: 3xF (9,7,4)
PB: 3x30 sec

Observations:

Continue to see strength gains but taking my time while not jumping more than 5 Ibs the following workout.
Energy was fine during run and after breaking fast before lifting.
Completed the entire SL 5x5 workout B in under 45mins; set a timer, do no talking, no seeking eye contact from friends or whoever. No excuses, make time and consider using a timer.

[migwickert]

The workout today was rough but it's Strong Lifts, so that's expected. I picked up a pair of Chucks "All Stars." Not too shabby, anyhow. Here's the stats: SL 5x5 WORKOUT A

BP: 3x5 185 Ibs; (stalled on last two sets: 4th only completed 4 reps & 5th only could do 3 reps). Will stay at this weight until I'm able to do the entire 5x5.
Squats: 5x5 185 Ibs
Rows: 3xF 185 Ibs (8, 6, 4)
Push-ups: 3xF (20, 10, 6)
Reverse Crunch: 3X12

[migwickert]

Friday's workout: 5x5 SL B:

Squat: 5x5 185 Ibs
OHP: 5x5 95 Ibs
DL: 1x5 190 Ibs
Pull-ups: 3xF (9,6,5)
PB: 3x30sec

[atypical1]

Good lifts. Those are some really good rows!

james

[migwickert]

Hey James,

Thanks man. I'm trying to consistently put the work in. Thanks for commenting.

In other news: A group of us went mountain biking yesterday, and completed 6.4 miles on Turkey mountain here in Tulsa. The ride was amazing, challenging and all that good stuff. My legs took a beating and my knees are sore from hitting em a few times during the ride. This week, I'm moving my SL workouts to Tues, Thurs & Sat.

This change gives me some needed rest, plus it allows me to get in on days with a more open schedule. Thanks to SL workout I've been following for over a month now, at least consistently, my legs are stronger, I feel faster on the bike and when running. After this rough bike ride, my legs and body aren't as jacked as I thought they would be.

[Mackadocious]

It's great to see some of the benefits of strength training in other parts of life. What's the point of doing it if your not going to use it for anything, right?