summerss training log

[summerss]

Hi All

I’ve been following stronglifts 5x5 for a month now having previously trained using machines and isolation machines. Luckily now I know better now and use barbells, a set of rings and a homemade rack which looks like a climbing frame. While I’m not working I’ve been using my time to regain some strength and fitness as I’ve been battling with the skinny-fat look of late. I recently managed a 1.5 X bodyweight squat and I now workout 4 days a week Monday, Tuesday, Thursday, Friday with workout A and B respectively. I've noticed improvement everywhere except for my arms. When I've made meaningful progress I will post some before and after pictures.

My stats:

Age - 26
Body Weight – 68kg
Body fat – 15% guess
Height - 5 ft 7 in

Lifts:
• Squat - 5 x 5 – 80kg
• Deadlift – 1x5 – 95kg
• Bench press - 5 x 5 – 62.5kg
• Muscle ups - 3 x 3 unassisted
• Inverted Row – 3 x 10 unassisted
• Clean & Press - 5 x 5 - 45kg still working on technique

Targets: for next birthday (14th November)
• Squat - 5 x 5 – 180kg
• Deadlift – 1x5 – 200kg
• Bench press - 5 x 5 – 150kg
• Muscle ups - 5 x 5 – 30kg added weight
• Inverted Row – 3 x 5 40kg added weight
• Clean & Press - 5 x 5 - 100kg
• Bodyweight 80kg @ 10% fat

Workout A
• Squat - 5 x 5
• Deadlift – 1x5
• Bench press - 5 x 5
• Inverted Row – 3 x F
• Leg raises – 3 x F

Workout B
• Squat - 5 x 5
• Deadlift – 1x5
• Muscle ups - 5 x 5 when ready
• Clean & Press 5 x 5
• Leg raises – 3 x F

[Dada]

Workout looks good. Except if you are doing it M-T-TH-F you're doing squats and deadlifts 2 days in a row which you should avoid. Better off doing it M-W-F.

[summerss]

Thanks dada I'm still working on balancing my workouts since managing the 1.5 x BW squat. I may end up removing the deadlift from workout A and replacing the squat in workout B with a lunge. I will probably keep changing my workout though I'm not good at keeping to routines.

[Dada]

Thanks dada I'm still working on balancing my workouts since managing the 1.5 x BW squat. I may end up removing the deadlift from workout A and replacing the squat in workout B with a lunge. I will probably keep changing my workout though I'm not good at keeping to routines.

You know, you might want to look into Westside then. They constantly change the exercises and it's usually 4x a week if you like that schedule. You'd probably like it.

[summerss]

Dietary changes for my workouts - Anything that has the words "hydrogenated" "corn syrup" or E numbers (artificial flavourings and/or colourings to non EU residents) have been removed. Sugar is being steadily cut down as is saturated fat. Snacks now consist of fruit and nuts and meals are every 3 hours. I only eat home made bread

My method for determining whether or nor food is bad is to choose products with a short list of ingredients, chicken, apples etc all have 1 ingredient and are healthy. Cereal bars, fizzy drinks, pizzas etc have long lists of ingredients and are usually bad. Alcohol consumption is now virtually non existent as I drink mainly water and home made fruit juice.

My basic philosophy is if it was around 1000 years ago, it is probably good food.

[summerss]

Workout A
• Squat - 5 x 5
• Deadlift – 1x5
• Bench press - 5 x 5
• Inverted Row – 3 x F
• Leg raises – 3 x F

Workout B
• Squat - 5 x 5
• Deadlift – 1x5
• Muscle ups - 5 x 5 when ready
• Clean & Press 5 x 5
• Leg raises – 3 x F

In workout B, the Clean & Press has been replaced by snatch & Arnold Press and the deadlift has been discarded, Clean & Press will be reinstated once my shoulder gets better. In workout A, the deadlift has been replaced with RDL 5x5 until I acquire more weights and the Bench Press will be done with dumbells until plateau. Also I will stop workouts after 45 minutes, here's why.

[summerss]

I've finally got some more 20 kg weights. At last I've got the first signs of a 6 pack. I'll keep cardio until my bodyfat is where I want it. For the cardio side of things I am trying to alternate swimming and running. I swim 2 kms and I do a treadmill bleep test which will be scrapped when I find somewhere with walls 20 metres apart that I don't have to pay to use. My treadmill score is 13 which I need a longer treadmill to beat and isn't very realistic as I don't have to change direction.

[summerss]

Still making slow progress, I've had to deload my squats back to 65kgs 5x5. My arms are lagging behind the rest of my body so I'm doing 5XF on pullups and inverted rows while splitting muscle ups into dips and pullups for the rest of this week.

[summerss]

Workout A
• Squat - 5 x 5
• Deadlift – 1 x 5
• Bench press - 5 x 5
• Inverted Row – 3 x F
• Dragon Flags – 3 x F

Workout B
• Squat - 5 x 5
• Muscle ups - 5 x 5 when ready
• Clean & Press - 5 x 5
• Dragon Flags – 3 x F

I can now do dragon flags, the range of motion is poor and my arms feel like they're doing some of the work but it's a start. I'm still altering my workouts to achieve the right balance and my shoulders feel like they're back to normal. I've progressed up to 5x5 50kg for barbell row after previously hitting a plateau on 42.5kg. The squat is still recovering from a deload.

[summerss]

Shoulder pain has returned again for benchpress. I may have to make changes to address this problem. The rest of my body apart from my arms is progressing nicely though.

[summerss]

I've finally decided on the balance to my workouts as follows:-

Workout A
• Squat - 5 x 5
• Deadlift – 1 x 5
• Bench press - 5 x 5
• Inverted Row – 3 x F
• Dragon Flags – 3 x F

Workout B
• Muscle ups - 5 x 5 (when ready)
• Power Clean, Front Squat & Press - 5 x 5
• Dragon Flags – 3 x F

I won't change it until injury of severe plateau forces me.

[summerss]

I started my revamped workout B today. The Clean Squat & Press is very tough so I had to drop the weight right down to 30kg to manage 5x5 improvements should follow though. Found the dragon flags tough today so went back to reverse crunch and weighted prone bridges. Weighted pullups and dips are still progressing until I attach my rings to the rack.

[summerss]

Decided to go for a wokout B again today, front squat is going well but shoulder started to hurt during power clean and shoulder press. I'm going back to dumbells for shoulder press for the time being .

[dylanamus]

Hey man. You reached 1.5bw squat really quickly. I'm guessing you started at body weight or increased weights by a lot? Your november goals are anything but conservative... What weights were you pushing around prior to stronglifts?

[summerss]

Hey man. You reached 1.5bw squat really quickly. I'm guessing you started at body weight or increased weights by a lot? Your november goals are anything but conservative... What weights were you pushing around prior to stronglifts?

I had a bit of a naive start to weightlifting, firstly it was once a week 3x10 on machines, I could pulldown my own weight, leg press twice my own weight. I could then smith squat 70kg and smith press 65kg. Luckily I then found stronglifts and learnt the error of my ways and I've surpassed my old smith machine weights. My November goals are 1RMs and I may not reach all of them.

Good to see that there are other short people out there showing that we can punch above our weight, hope to see you doing your 3xBW squat soon.