Owen's Training Log

[owen79]

Hi

I came across Strong Lifts the other week when I was looking for information about squats and weight loss. November 08 I was just shy of 20stone and a 42" waist. I started going to the gym and spent 12 sessions with a personal trainer I knew to try and get the motivation in. After the kick start I was happy to go it alone and was doing Kettlebells 3 times a week and half an hour on the treadmaster which helped dump the first 2 stone.

About 2 months ago I started doing Squats and deadlifts with a mate on Thursdays and remembered how much I used to enjoy them. 3 weeks ago I was finishing my 4 sets with 2 sets at 120kg (264lb) but I wasn't going hip past knee, just down to 90 degrees.

The other two sessions in the week had no real structure and I wasn't getting anything done, kettlebells here, cardio there, bit of powerplate. I was doing over an hour session of mixed up stuff.

I've recently tried to start a press up program and a pull up program, both were pointless and now I think 5x5 seems to be the answer, at least for the next 12 weeks.

So, my stats;

Bodyfat: 24.9%
Weight: 109kg (240lb)
Height: 1.85m (6'1")
Height: 1.85m (6'1")
Neck: 43cm (17")
Chest: 109cm (43")
Waist: 99cm (39")
Thigh: 62cm (24.5")

My Goals;

Bodyfat: 18%
Weight: 95kg

I did my first 5x5 session on Thursday and I dropped the starting weight of the Squats to 80kg and went hip below knee (stiff as hell on Friday), I'm using the spread sheet and that has me doing 167.5kg (369lb) by the end of the 12 weeks.

My starting weights, as of Thursday 24/09/2009 are

Squats: 80kg
Deadlift: 70kg
Push Ups: about 45 in total
OP: 40kg
Bench Press 42kg

I'm doing Tuesdays, Thursdays and Sundays so we'll see how it goes...

[owen79]

Well, I did session 2 today and which was the squats, bench, inverted row and reverse crunch and it went well.

The 2.5kg increase wasn't so bad but its the first time in a long while that I've done bench press and 5x5 didn't seem that many... but I'll stick with it.

The inverted row was a new one for me, I didn't manage to many, x12, x8 then x4. I've always been rubbish at chin ups and claimed it's because I'm so heavy. I got x10, x4, then x2 but that was the assisted machine at 50kg.

How do other people go about the chin ups when you can't lift yourself for a single one unaided.

Feeling positive about this problem, if only because I enjoy squats so much.

[owen79]

I'm playing catch up now.

Tuesday's session was a very quick one. Hammered out the squats and deadlift. Found the overhead press hard going but managed it.

I hate pressups so broke it up with a circuit of press ups, plank and some kettlebell exercises. Felt like a solid, quick workout.

Today wasn't so great. I made a mistake with the Bench Press and ended up benching 20kg more than I was supposed to. I decided to keep going to see and it was okay. I think it would be best if I got back to the proper weight as it'll get heavy quick if I jump to 67.5kg and continue from there.

Squats were good, Inverted Row wasn't great, x10, x7 then x4. Chin ups still poor. Anyone, please help me out with the chin ups how can I improve.

Liking the program (not problem as previously typed)

[owen79]

Sunday was a good session.

Squatting 92.5kg, totally different workout going hip below knee, really feels like its working.
Deadlift 100kg, read a post on the forum saying if you felt you could so morw thank 1x5 you weren't lifting enough, so I upped.
Overhead Press is up to 50kg, it's getting heavy quick in the final set. Hopefully I can keep up and move forward.

Tomorrows session has pull ups again, still not sure how to progress them....

[owen79]

Tuesday and Thursday down...

Only thing I'm wondering if I've got it right on the OP's and the BP's does the increase work together? At the moment each of the exercises is effectively going up 5kg a session which is fine for the bench but I just struggled with 55kg. I did all 5 sets but I'm thinking come Tuesday it's going to be 60kg and that going to be tough.

Have I got it wrong?

[bkklift]

SL5x5 allows a certain leeway. If you're finding the OHP tough, increase by 2.5kg instead of 5. Same goes for the bench press.

You are going to stall on the OHP well before the BP so don't worry about it.

Looks like you're making good progress thus far, keep it up!

[owen79]

Thanks for that bkklift, I think I'll do that with the OP and keep the same movement on the BP.

I did sunday today at 97.5kg which wasn't to bad. Like I said at the start, I was able to do 2x8 at 120kg but now I'm doing them properly (hip below knee) its tougher but more satisfying.

I also think I've cracked the pull up. I read somewhere to think of it as trying to touch my ribs with my elbows rather than trying to pull my head above my hands. I'm no better at them but it felt a lot less demoralising to hang there stuggling. maybe by week 36 I'll be doing my 3x12, hope so.

I've eaten crap this weekend, but I'm back on the waggon tomorrow and I regret *some* of it. I read somewhere that as you start to lose the weight and then each junk that makes you bloated you start to notice the effect its having more, which is certainly true. There's no more wondering why I feel bloated, I know exactly how I caused it. It's a definate motivator.

Tuesday is end of week 3 and I'll do some measurements and body fat recordings, depending on how good or bad they are, I will post them. My wifes going to take some pictures so I can build up a log so by Christmas there should be some noticable changes.

[owen79]

I did some fat measurements last night and it came out at 19.9% (averaged over 3 attempts) I'm not sure that I'm doing it right but I figure if I consistently do it wrong but the same way, it's still consistent.

Tuesdays are always a little tougher than any other day. When I pull out of the train station car park I need to turn left to the gym rather than right to go home. (I work at home Thursdays and train over lunch which is easy!) I spend most of the day drifting between going and not going.

I woke up feeling stiff and sore this morning, but I've got a massage tonight so I'll do my thing at the gym then see if that helps.

I've started doing cardio at the end, upping it 2 mins every session. Tonight I'm on 14 mins.......

[adamr]

Good start to stronglifts Owen. By the way, I don't think chins ever get easier, you just get harder!

[Tintin]

Nice going Owen. Chins and pull-ups don't get easier. Just do as many as you can unassisted. Read Mehdi's blog for some tips on how to improve it. For some more tips you can check this site:
http://relativestrengthadvantage.com/in ... -pull-ups/

Nice going on the squats!

[owen79]

Today marks the end of week 3 so I thought I'd do some measurements

Body Fat: 19.9%
Weight: 109kg
Neck: 41cm (16.25")
Chest: 109cm (43")
Waist: 99cm (39")
Thigh: 66cm (26")

Squats: 100kg
Deadlift: 115kg
Push Ups: about 45 in total
OHP: 60kg (although about to be dropped .... read on)
Bench Press 57.5kg
Pull Ups: 1x12, 1x8 1x4-6
Press Ups: 1x20, 1x15, 1x15

The OHP was a concern earlier and tonight I think it became an issue. When people 100m from you are moving out the way, you know your form is bad.

I managed 5x5 of 60kg but I know my form was awful, I was getting looks to prove it. Normally I wouldn't give a toss about being glared at, but this time I deserved it. I had a chat with one of the instructors at the gym to see whether it would be better to go to seated shoulder press or drop weight. He said what I was thinking that seated removed core from the workout so was a bad idea. He recommended dropping the weight a little and starting from there.

So, OHP from next time, in the interest of safety, is back to 50kg (maybe 40, will see when I lift)

The fat round my middle (around 4 years in the making) is proving really stubborn. I know you can't do targeted weight loss, but it's starting to p1$$ me off a bit.


Lessons learnt today. if it feels bad and looks bad it's not going well. The other lesson was to switch on. I left work and was clumsy from the moment I walked out the door. When I got to the gym 2 hours later it was no better. I think this affected my performance in the OHP as well.

Sorry it's so long winded today (in case anyone is reading still )

[bkklift]

Your gym instructor definitely gave you good advice there. Deload on the OHP slightly and then build your way back up. Next time you hit 60kg you'll only be getting looks of admiration for your form, rather than people cowering under the safety bar in fear

[owen79]

Thursday done.....

Did chin ups by jumping to the top position then lowering over 5 seconds.... I can confirm that it hurts, but at least I performed more reps. I'll try once a week with convetional ones to see if this has improved things.

This time next week I'll have cleared my 1xBW on squats, which whill be a nice milestone.

Not much else to tell really

[owen79]

Yesterday was OHP day again. Following my struggles last week I decided to drop the weight down to a shoulder friendly 40kg.

I followed the gym blokes suggestions and adopted a modified split stance. I was previously stablising by standing one foot forward one back but he said that didn't work the core as well. He suggested a diagonal stance which has the stability and still works the core.

My form felt and looked a lot better, so it was certainly the wisest decision.

Two sessions to 1xBW.... which will be nice.

[owen79]

Tuesday done.... end of month 1.

Pull ups seem to slowly coming along but the chest press is a concern now. Is the intention to be hitting failure at rep 25? I've only got a training partner on Thursdays and I have to use common sense with the bench press.
At the moment it's only 65kg so it's not causing any problems, but sometime very soon it's going to get to where I need to make a judgement call on whether I can push out another rep. With a partner, they could pull me out of failure if I got stuck, but without a power rack in our gym, it's Smith machine or bench.

If the intention is to be hitting failure, what's the best advice? Move to the Smith Machine or stick with being cautious? I don't use the spring clip so if I did come unstuck I could drop the weight sideways, but who wants to rely on having the strength to tilt the bar when it comes down to it.

Any thoughts are very welcome.....