sjl's training log

[sjl]

I started Strong Lifts Beg. on my cabled machine on 7/22/09. i got a power cage, bench, and weights on 8/10/09.

Logs: all lbs.
WED 7/22/09 machine
squat 46,5x5; bench 46,5x5; BB row 46,5x5; push-up 15,10,9; rev. crunch 3x12
FRI 7/24/09 machine
squat 64,5x5; OHP 46,5x5; DL 82,5; rev. pull-up 8,8,8; prone bridge 3x30s
MON 7/27/09 machine
squat 82,5x5; bench 48.5,5x5; BB row 48.5,5x5; push-up 16,14,9; rev. crunch 3x12
THU 7/30/09 machine (re-calibrated with bathroom scale)
squat 79,5x5; OHP 53,5x5; DL 89,5; rev. pull-up 5,5,5; prone bridge 3x30s
SAT 8/01/09 machine -calibrated
squat 82,5x5; bench 46,5x5; BB row 46,5x5; push-up 12,8,5; rev. crunch 3x12

real weights: all lbs.
Continued with step in weight from machine, but was harder/seemed heavier to do.
Logs:
MON 8/10/09
squat 85,5x5; OHP 50,5x5; DL 95,5; rev. pull-up 5,8,6; prone bridge 3x30s
WED 8/12/09
squat 60,5x5; bench 45,5x5; BB row 45,5x5; push-up 15,12,10; rev. crunch 3x12
FRI 8/14/09
squat 65,5x5; OHP 50,5x5; DL 90,5; pull-up 3+rev. 3,6,6; prone bridge 3x30s
MON 8/17/09
squat 70,5x5; bench 55,5x5; BB row 55,5x5; push-up 18,8,3; rev. crunch 3x12

that 85lb 1st squats with BB made me sore for 2 days, could feel it in quads while doing them. I reset weight back just to be fair with program because machine was too easy compared.

[sjl]

THU 8/20/09
in LBs
squat 75,5x5; OHP 55,5x5; DL 105,5; chin 3+5rev,2+5rev,1+5rev; prn.brdg. 3x30s

[sjl]

THU 8/20/09 session notess: squat=easy, OHP & DL a little taxing(especially OHP= some challenge).

[sjl]

Sort of adjusting my short-term goals as I learn what I'm capable of--I know I'm nowhere near working weight yet. Note: OHP and DL on 8/20 were very doable, just felt like exercise today at this weight.

I was cycling for about a month b4 SL5x5, and I remember the endurance and strength gaining there. So, this might progress the same way!

[sjl]

SUN 8/23/09
in lbs.
squat 80,5x5; bench 60,5x5; BBR 60,5x5; push-up 21,13,13; r.crunch 3x12

still easy weight; adj BBR to pull to just above navel, back not horiz. (about 15 deg. from), bar at 12" from floor.-- seems no added pain from mild existing today.

[sjl]

TUE 8/25/09
B: in lbs.

squat 85,5x5; OHP 60,5x5; DL 110,1x5; chins 3+5rev,1+5rev,1+5rev; p.bridge 3x30s

BW 175 lbs.

[sjl]

THU 8/27/09

A: in lbs.

squat 90,5x5; bench 65,5x5; BBR 65,5x5; push-up BW+5,3x5; rev.crunch 3x12

change in form on BBR to about 25 deg. from hor. back, and rowing to belly button seemed to fix lower back pain ( need to wait 'til tom. and 2nd day).
All exercises seemed light weight. Seems I could do a bit more weight. Feeling stronger, and more controlled.

[sjl]

SAT 8/29/09

B: in lbs.

squat 95,5x5; OP 65,5x5; DL 115,2x5; chins 3+r5,1+r5,r6; plank 3x45s

Felt like adding 10 to a round of A/B, but didn't-- I like the exercise to get in condition--never did these b4, and been 25 yrs.
damn chins are hard!!; did xtra set DL for more strength gain, I hope.; did xtra set squat cuz not going deep to calves touch hams (must wake-up and pay attention to pointers/cues/good form on EVERY POINT AND EXERISE--don't be sloppy, there is a technique.)

[sjl]

MON 8/31/09

A: in lbs.

squat 100,5x5; bench 70,5x5; BBR 70,5x5; push-up +15,3x5; r.crunch 3x12

push-up hardest, then bench, squat, BBR

[sjl]

SAT 9/5/09

B: in lbs.

squat 110,5x5; OHP 70,5x5; DL 125,1x5; pull-up 4+5rev,1+5rev,1+5rev; r,l leg pronex1x30s, +prone 1x30s

Pull-ups hardest, OHP 2nd -- with lower back unstable some on OHP + DL, may need additional core work. --curls to help chins?

[sjl]

MON 9/7/09

A: in lbs.
squat,bench,BBR,push-up,rev.crunch,glute bridge

squat 120,5x5 - bench 85,5x5 - BBR 85,5x5 - push+15, 6,6,12 - rc 3x20 - gb 3x30s

squat hardest(not too), then push,rest easy, 1st gb(flexing throughout) was like 1st planks(count 22 breaths and look for clock)
felt good; increased weights more-(seems most say if not tired, then not enough work)
did glute bridges, off day barbell curls, for assist with low back and biceps.

EDIT: making my 1st "baby" goals (goal/last: squat 125/120, DL 130/125, bench 80/85, OHP 80/70) _ I'll make new s.goals this week with date by.

[sjl]

WED 9/9/09

B: in lbs.

squat 130,5x5
OHP 80-5,5,5,5,4 (seems tri.s were sorest/pumped)
DL 145x5
chin 5+4rev,2+5rev,1+5rev
rt.,lft.,both leg p.bridge x1x45s

bent leg glute bridge 3x30s

1st fail on any

-I have ALL "baby" short goals beaten, except OHP and BW of 190lbs.
-I'm going to wait on updating short goals until I beat OHP goal.

[sjl]

FRI 9/11/09
A: in lbs.

squat 135,5x5
bench 90-5,5,5,10,10
BBR 90- 5,5,5,5,10
push-up BW+15,3x8
rev.crunch 3x20

glute bridge 3x30s

feeling weak, except bench & BBR
glute bridge from last WO has given me DOMS and tight hams

[sjl]

SUN 9/13/09

B: in lbs.

squat 140,5x5
OHP 80,5x5 a bit easier than last time
DL 155,5x5
PULL-up 2+4r,5r,4r first on pull-up,rather than chins
prone,l,rt.side bridgex1x30s

glute bridge 3x30s

[sjl]

TUE 9/15/09

A: in lbs.

squat 145,5x5
bench 95,5x5
BBR 95,5x5
push-up +20,3x5
rev.crunch 3x15

glute bridge =2.5,3x30s

Increasing short term goals since I've made all my current ones.

BW up to 176 lbs.

New short goals:
squat BW (now 176 lbs.)
bench 150 lbs.
DL 225 lbs.
OHP 110 lbs.
BBR 140 lbs.
pull-up/chin-up 10
before 11/01/09