Solaril's training log

[Solaril]

I don't like writing long post, but I will force myself to do it so you'll know more about me.

I am a 22 years old guy who is studying computer science in university. I live in Quebec, Canada.

I started training when I was 18, during college. It wasn't always regular as I was skipping workout when end session exams/works were coming and didn't train during summer. I know that I have been stronger than today.

However, when I was 18 I had strong legs and upper back and weak arms. I tried to change this and now at 22 I have stronger arms but my legs suffered from my training because I wasn't working them enough (Was playing hockey 3 times/week for 14 years and doing at least 20 km of bike everyday).

Last year was very depressing for me. I think this is because I didn't slept enough and I ate too much, not always healthy food either. Last autumn, I trained 0 or 1 time a week. I wasn't getting motivated as I went back from work(university stage). This winter was a little better, I was going to the gym 2 times a week but wasn't getting time to get there a third time. But I was progressing very slowly. I didn't even took the time to train during april and may.

By the way, I am still in better shape than most people I know. I often do mountain hiking, some bicycling, kayak, etc...

Back in june, I started to get back training seriously to get stronger and lose fat. I went back to my old training for starting. Then I search for a program that would make me really progress. I came across stronglifts.com and I decided to give it a try. To give me more motivation, I do my workout in the morning before work/school. There is a lot less people and I feel better the rest of the day.

I am 5f11 tall and my weight is 210 pounds. This is now my fifth week on the program. I only missed a workout, because I was still drunk from Quebec's national holiday and I was tired. I felt sorry for it after as I feel like I would be able to do my workout as usual.

I didn't lost any pounds but I know that I gained muscles and lost some fat. The only exercice I didn't do is deadlift. I was not sure if I could do deadlift and was a bit shy to ask and never really saw someone doing deadlift. But I will give it a try this friday.

Monday :

Squat : 5x5 at 82.5 kg (last 2 reps was done incorrectly)

Bench press : 5x5 at 65 kg

Barbell rows : 5x5 at 45 kg

Dips : 10, 6, 4

Chin up : 5, 2, 2

Pull up : 2, 1, 1

I'm doing chin up and pull up every workout since I want to get stronger at these exercice. (I was doing 1 and a half chin up and no pull up when I started)

Wednesday :

Squat : 5x5 at 82.5 kg (was able to do all of them properly)

Overhead Press : 5x5 at 45 kg

Barbell rows : 5x5 at 45 kg

Chin-up : 5 and a half(bar to forehead), 3, 2

Pull-up : 2, 1, 1

Any comments, toughts are welcome!

I also wanted to thank Mehdi for this great website with a lot of informations and updates. Keep up the good work!

[Love_Deadlifts]

Don't be afraid to try deadlifts. You won't see that many people doing them because of the bad rep they've gotten (plus a lot of people don't want to work hard in the gym). Make sure to start with very low weight (i.e. the empty bar) and progress slowly paying a lot of attention to form. If you can post a video of your deadlift on the site people will be more than happy to give advice. Best of luck to you and welcome to the site.

[Solaril]

Thx for the reply!

The more I read about deadlift the more I feel like I will love this exercice. For the technique, I watched some video. I know this is very important, this is one of the first thing that I've learned and I always stick to get proper form . I always find it funny when I saw a big guy doing biceps curl with a barbel(wonder what the name is) arching is back like hell to get the bar up. I feel like I should say that they are doing bad ahah.

So yeah tomorrow morning will try deadlift for the first time.

I can't wait to get to Squat 5x5 BW, never tought I could get back the strength I had in my legs in that amount of time.

The OHP start to be tough by the way. I think I have some shoulders imbalance. Front half of my shoulder is very developped compared to back half. I seem to have some difficulty to power clean the bar up. I tried to power clean 50kg for OHP but I could only do it one time. I think my upper back is not strong enough. I know that my power clean technique is ok tough. I suppose this will be corrected overtime.

I know I was better doing dips during my ancient program but I was doing them the workout I wasn't doing BP so I think im already better.

My last PR for chin up was 4, I couldn't get it to 5. When I started back I was only able to do 2 but now I almost did 6, so I am very proud as I said earlier I never had strong arms.

For the pull up, I never tried it and I found it to be quite hard. Specially right after the barbell rows. But I will try hard to get it up!

[Solaril]

Friday

Squat : 5x5 85 kg (got all rep but that was a bit hard, I am tired this morning, only slept 4h ahah)
Bench press: 5, 5, 4, 4, 3 67,5 kg (mmm I will get it on monday for sure!)
Deadlift : 1x5 30kg (I started with empty barbell and I think my technique was ok, so I went to 30 kg but it was easy. I'll go slowly to get the be sure to get the technique correctly)
Dips: 8, 6, 3
Chin up: 5, 4, 2
Pull up: 2, 1, 1

[Solaril]

Week 6

Monday

Squat: 5x5 87,5 kg

OHP : 5x5 45 kg

Deadlift : 1x5 60kg (I think my technique is ok and I am sure I can do a lot more)

Chin-up : 5, 4, 3 (Wasn't able to get another on the first set)

Pull-up : 2, 1, 1, (Still can't do more than 2)

Overall a good workout but I felt like I didn't had my full strength.

[eury13]

If you're doing both pull-ups and chin-ups every time, you're going to have a hard time getting more pull-ups done. A lot of the same key muscles are worked by these and so you end up going into your pull-ups already worn out from the chin-ups.

I'd suggest if you're going to include them each workout day, you can still alternate between the two. You'll probably have an easier time seeing improvement on both if you can focus on doing just one of the two at a time to the best of your ability.

[Solaril]

week 6, wednesday

Squat : 5x5 94,9 kg

Wow I'm almost there to my BW! Since im weighting 95,9 kg, this is only 1kg left! Btw it was pretty hard, I took more rest on the last set.

I would have love to known this exercice when I was in college, I was able to do all the weight on the horizontal leg press machine (250 lbs) and was starting to find it pretty easy. So I just dropped this exercice. There was no squat rack in this gym either... After I didn't do leg exercices and lost all my strength. I am very proud that I got a lot of strength back in my legs. I used to have knees problems and now it is gone for good I hope!

Bench press : 5, 5, 5, 4, 3 70kg

I tought I was at this weight, I was wrong. Well no wonder I would have been able to get 5x5 at 67,5kg as I did better with this weigth.

Barbell rows : 5, 5, 4, 4, 3 47,5kg

I hate so much this exercice I don't know why! Maybe my upper back suck this much but well. I find this exercice pretty hard. Even more than the OHP.

Dips : 10, 6, 3 BW

I hit a wall on my second set ahah my fifth rep was really hard and I manage to get a sixth. Should I get to 5x5 + weighted dips now? Or continue until I can get past 5 on all my sets?

Oh well good training overall. Time to work now!

[LiftingNerd]

Glad to see you like the program. If you have any questions feel free to ask.

[Solaril]

Week 6, training 18, Friday

Squat : 5, 5, 4, 5, 5 @ 97.4kg

Couldn't manage to get the fifth one on the third set. Then on the set 4 and 5 I found myself trying to round my back on some lift. I will focus on form next time.

OHP : 5, 5, 3, 5, 2 @ 47,5 kg

Wonder what happened on third set, I just hit a wall and couldn't get that 4 rep. Took 3 minutes rest and on the fourth set I manage to get it done tough on the last rep, my left arm wouldn't go up at first ahah. Was exhausted on the last set, too bad I'll try again next week.

Deadlift : 1x5 @ 100kg PR

I continued to add weigth and focus on the form. I manage to get to this weight. On the last 2 rep, I feel like the weight would get off my hands but I manage to do it.

Didn't had time for pull up and dips as I was already late too work ahah. Overall a not that bad session but I tought I would be better!

[Chris]

Great work you're doing on the DL! It is such a great exercise

[Solaril]

@Chris Thx a lot!! I was a bit afraid of this exercice at first but I really like it! I will have to train my grip to get heavier weigth. Probably going to try alternate grip.

week 7, training 19, Monday

Squat : 5, 4, 3, 3, 3 @ 97,4 kg

I only counted those with proper form. When I get too tired, I tend to try to round my back a bit to get the weight up. I will give it another try then went down a bit to do it properly.

Bench press : 5x5 @ 70 kg PR

Fourth set was hard. I tought I would not be able to finish the fifth one. Last one was really hard but I manage to get the weight up!

Barbell rows : 5, 5, 5, 4, 3 47,5kg

Couldn't get much more than last time... Oh well I will try to get it one more time!

Dips : 10, 6, 5 BW

It went ok.

Not bad work out. I start stalling on some exercices but I made some progress on other! Can't wait to train on wednesday!

[Solaril]

week 7, training 20, Wednesday

Squat : 5, 5, 4, 4 @ 94.9kg

Didn't know what happened today but when I woke up I didn't feel so well, tough I slept 8 hrs. I still decided to get to the gym and do the work! I just lowered the weight to previous one. After the fourth set I feel like I would faint. Just skipped the last set and went to next exercice.

Overhead press : 5x5 @ 40kg

I saw that I wasn't doing it with the correct technique, my elbows were not going out, because I didn't knew I had to. So I corrected my technique and lowered the weight a bit. Manage to do it, only last rep of last set was really hard. I was feeling better than during the squat.

Deadlift : 1x5 @ 100 kg

Didn't feel to add more weigth today so I just went with previous weight. My grip is not as solid as I want but it was better than last time.

Chin-up : 5, 3, 2 @ BW

Didn't went well, could barely get the fifth one on the first set. It's been a time since I have seen progress here. My biceps aren't sore anymore from this exercice, but I have not enough strength to get some other rep.

Dips : 11, 8, 6

Getting better at these. I will probably switch to weighted next week.

Will sleep more till friday, hope to feel better!

[Solaril]

week 7, training 21, friday

Squat : 5x5 @ 90 kg

Lowered the weight again as I am not feeling better than wednesday. I manage to do it, but it was hard.

Bench press : 5, 5, 3, 3, 4 @ 72,5kg

Went to next weight. Good work. I would probably have been able to get 4 rep on set three and four but I wasn't being spotted. I gave all I've got on the last set and got it.

Barbel rows : 5x5 @ 45 kg

Strong form. Felt a bit too easy maybe. My back is getting stronger!

Dips : 10, 8, 6

Really getting weighted dips next week. I wonder what weight I should start.

Overall not a really good week, wasn't feeling very well. I will sleep a lot this weekend to be ready to rock next week!

[Solaril]

Week 8, training 22, monday

Squat : 5X5 90 KG

I took the same weight as my form wasn't feeling solid. Got it down, ass to grass. I will get the weight up again next time!

Overhead Press 5, 5, 5, 3, 4 @ 42,5kg

It went good. Got tired on the last rep. Gave all I had to get 4 rep on the last set. My right arm is stronger than my left one.

Deadlift : 1x5 102,5kg PR

Grip felt a bit stronger than last time. It is still pretty hard. I am glad that I made it!

Pull-up : 3, 3, 1

Almost got a fourth one but couldn't manage to get past my forehead.

I am still feeling that I am not top shape like the last month but it was a good work out.

Oh never posted my weight I think. I am still at 210 pounds. But my fat % went down, I am sure. My waist is getting back to normal and almost sure it is getting down as well everywhere. I just received my fat caliper at my mom's house. But I won't get there till two weeks! ahah I will have to wait!

[Solaril]

Week 8, training 23, wednesday

Felt tired again this morning. It is starting to get annoying. It has been near two weeks that I am not feeling too good.

Squat: 5, 5, 4, 4, 4 @ 94.9 kg

Didn't tried the last rep of set 3,4,5. I was feeling like I would not get them with proper form. It was hard. I feel that my legs are getting stronger even if I am not top shape. I will have it on friday!

Bench Press: 5x5 @ 72,5kg

Wow, it went like a breeze. As hard it was on friday, as easy like hell it was today. Felt like I could have lifted a lot more. Will see on monday!

Barbel Row : 5x5 @ 47,5kg

Form felt good. Was a bit hard. I will get better at these!

Didn't had time for dips/chin-up. Only did a quick set of chin-up with 5 rep.

I think it is a good workout even tough I am not feeling well! Let's get to work now!