Secretlemonadedrinka's training log

[secretlemonadedrinka]

Height: 175cm
Weight: 69kg
Age: 40

Aim: Gain 12kg+

Joined a gym two months ago but only started the 5x5 beginner program this week.

15 July 2008

Squat: 5x5x50kg
Bench Press: 5x5x47.5kg
Barbell Row: 5x5x40
Dips: 1x3, 1x2, 1x1


18 July 2008

Squat: 5x5x55kg
Overhead Press: 5x5x30kg
Deadlift: 1x5x65kg
Pull-ups: 1x2, 1x2, 1x1

[secretlemonadedrinka]

20 July 2008

Squat: 5x5x57.5kg
Bench: 5x5x50kg
Barbell Row: 5x5x42.5kg
Dips: 0,0,0 (could only manage partial ones)

Comments:

Think I am going to do a soft deload on the squats as 57.5kg feels too heavy - I was leaning forward too much and also getting intense pains in my wrists and elbows. The instructor insisted that this was due to me having the bar too low and told me to use the high bar position. I think it's because the weight was too heavy plus my grip was too narrow. Any comments gratefully received

Can't quite get the last rep of every barbell row set to my chest so might stick with 42.5kg for the next workout.

Have realised after studying the 'Dips' guide I am unable to do a complete dip, so the ones listed in the first workout can also be ignored

At least I'm not having any problems with my bench press

[Mouse]

Welcome to the forum

Shoulder disocations for you I think.
Go back to just the bar to start with (45lbs) and work on form.
No reason not to use low bar style for your squats and a wide grip is not necessarily too bad - this will improve as you get better with the shoulder dislocations.
Remember to keep your wrists in line with your forearms to relieve the pressure on them.

The main thing is to stick at it and have a good read of the blog posts for technique tips.

Happy lifting

[secretlemonadedrinka]

Thanks for the reply/advice. I have been doing shoulder dislocations but maybe I need to do more of them. Think will do two or three sets with the bar only then do 5x5 with 50kg. Have re-read Mehdi's squat guide and the info on squats in Starting Strength as well.

[secretlemonadedrinka]

23 July 2008

Squat: 5x5x55kg
Overhead press: 5x5x35kg
Deadlift: 1x5x62.5kg
Chin-ups: 3, 2, 3

Did a couple of squat sets with the bar only and dropped the weight by 2.5kg (meant to drop by 5kg but ego got the better of me ) to improve form. Also asked the instructor for help/advice. Form a lot better (no leaning forward) but still getting elbow pains even after widening grip. May switch to high-bar squats if the pain doesn't go away.

Wobbling all over the place on the overhead press. Think may stay at the same weight for the next workout to improve form.

Realised I should have been lifting 65kg on the deadlift after checking my excel stronglifts spreadsheet when I got home. Will just have to add 7.5kg next workout to make up for it

Lost focus on the 2nd chin-up set so only managed 2.

[secretlemonadedrinka]

25 July 2008

Squat: 5x5x57.5kg
Bench Press: 5,5,5,5,1 (failed on 1st rep of last set) 52.5kg
Barbell Row: 5x5x42.5kg
Dips: 3,3,3 (all partial only)

Elbows still sore from last workout so squatted with a high bar position and a wide grip - much more comfortable. Will switch back to low bar when elbow pain subsides.

Failed on the first rep of my last set on the bench press so will try again with same weight next workout.

Barbell Row ok - does not quite touching the bar to your lower chest on a rep count as a failure?

Still can't do a proper dip.

[secretlemonadedrinka]

Squat: 5x5x60kg
Overhead Press: 5x5x32.5kg
Deadlift: 5x5x60kg
Pull-ups: 1,1,1

Am going to stay at this weight for squats for the next workout as form deteriorated in the later sets.

Still struggling to complete reps in the later overhead press sets. Am going to stick with this weight for the next workout. Bit crap to be stalling so early on the op, but then I remember a month ago I was struggling with 25kg

Not happy with deadlift form either so sticking with 60kg for the time being.

[secretlemonadedrinka]

30 July 2008

Squat: 5x5x60kg
Bench: 5x5x52.5kg
Barbell Row: 5x5x42.5kg
Dips: 2,2,2 (all partial)

Concentrating on improving form this workout so didn't increase weight on squat & barbell row. Better than last time although I'm beginning to think I need a week off. Still using high bar position on squat as aches and pains in elbows haven't completely disappeared.

Did the bench press at the same weight as last time,and this time managed to do 5x5 with no failure. After reading Mehdi's warm-up guide I think the reason I failed last time was I was warming up with too heavy a weight so one of the warm-up sets was practically a work set. Also breathing properly - between reps rather than during - seemed to help.

Dips are improving, I can almost do a proper one

[secretlemonadedrinka]

Squat: 5x5x60kg
Overhead Press: 3,3,2,3,2 32.5kg
Deadlift: 1x5x75kg
Chin-ups 3,3,3

Started squatting with 62.5kg but form was all over the place. Still wasn't that great after reducing to 60kg. Sticking with 60kg next workout and will deload futher if no improvement.

Overhead press is actually getting worse, couldn't complete a single set at the same weight I used last time...!

Deadlift was ok, struggled to get the weight off the ground until the instructor pointed out my shoulder blades weren't over the bar. Also said I had good technique once I got the starting position correct which was encouraging.

Slight improvement with chin-ups.

[secretlemonadedrinka]

Squat: 5x5x60kg
Overhead Press: 5x5x32.5kg
Deadlift: 1x5x70kg
Pull-ups: 1,1,1

Am going to stay at this weight for squats for the next workout as form deteriorated in the later sets.

Still struggling to complete reps in the later overhead press sets. Am going to stick with this weight for the next workout. Bit crap to be stalling so early on the op, but then I remember a month ago I was struggling with 25kg

Not happy with deadlift form either so sticking with 70kg for the time being.

Corrected post

[Chris]

Hi!

Sounds great with your goals and everything! However I think you start out with to much weight. Why not let you're body get used to the load, work on the form and so on --

The progress of the 5x5 program is so fast anyway - so you'll be screaming past your bw in a short time anyway

[secretlemonadedrinka]

However I think you start out with to much weight. Why not let you're body get used to the load, work on the form and so on --

Hi

Good advice. I had been going to the gym for two months prior to starting 5x5 so didn't start with just the bar. In hindsight this was probably a mistake. Am going to knock 20% off the squat weight if form doesn't improve next workout. Will also reduce the ohp weight by a similar amount if no mprovement. Also, as well as starting out too heavy, I think I failed on the ohp because until today I was using the wrong technique - elbows pointing down rather than out in front.

[secretlemonadedrinka]

3 August 2008

Squat: 5x5x60kg
Bench Press: 5, 5, 3, 2, 3 55kg
Barbell Row: 5x5x45kg
Dips: 3, 3, 3 (partial)

Lot happier with squat form. Am going to start adding weight again next workout.

Failed on the Bench Press.

[secretlemonadedrinka]

6 August 2008

Squat: 5x5 62.5kg
Overhead Press: 5,5,3,2,3 32.5kg
Deadlift: 1x5 80kg
Pull-ups: 1,0,1

Squat ok, struggled to make one of the reps in the last set though.

Failed on the OHP again but at least I did more reps than last time. Third time lucky hopefully.

Deadlift felt much heavier than it was. Had to check whether I'd added 10kg instead of 5kg. Might start going up in smaller increments.

Pull-ups must be the hardest of the three 'accessory' exercises.

[KIB]

Great progress, SLD. I'm always especially impressed by people who start out unable to do pulls/chins/dips and pick away at them. Keep up the good work!
And I have to confess that your name has become a bit of a catchphrase around this house. My wife and I both just laugh our guts out whenever we say it. Thanks for that!