Transformer's Training Log

[Transformer]

Started with the SL5x5 program today (for the past 6 weeks I have been doing mixed workouts on a "Total Gym")

Current stats:
67kg / 175cm / % fat ?? (ordered a fat calliper, not here yet)
(149lbs / 5feet9)
Starting with the advised weights. (20kg on all exercises except 40Kg for DL)

Goals:

* Complete the 5x5 program within 6 months
* Lower body fat to 9% (I was informed that anything below 10% can show some ab definition)
* Skip no workouts except in life threatening situations meaning if I really have no other choice
* Measure and compare progress to Grecian ideals (just for fun, not really a goal)

Grecian ideals comparing to my wrist size:
Chest
107 cm (current: 92.5 cm)
Waist
75 cm (current: 89.5 cm)
Biceps
39 cm (current: 27.5 cm)
Forearms
31 cm (current: 25 cm)
Thighs
57 cm (current: 53.5 cm)
Calves
36 cm (current: 36 cm)

[Transformer]

First workout completed, started with workout B. As I don't have hard shoes I did the workout barefoot.

Squat and OHP completed with bar only 20kg, DL with 40kg

Man I have to learn sooooo much, there are a million things to think about. Squeezing glutes is really good advice. My back felt locked straight during the whole OHP.

I felt a lot of tension on my left wrist during squats so I focussed on pushing the weight with my body instead of hands.

Unfortunately the press rack I bought is not suited for pull ups so I am looking into a solution. Meanwhile I did pull ups on my total gym on the highest slope which should equal 50% body weight. I did 54/34/24.

I will re-read the instructions every time I workout because there is so much technique involved, it is mandatory start light, respect to all you guys who are lifting heavy, I have a long way to go.

[Bluegreyhound]

Check your grip on the bar. No curled wrists.

Tense glutes are a must on the big lifts. But don't forget to brace your abs and lower back to keep your torso in a neutral position.

Another thing. Never, ever strain your neck in any lift. Keep everything as neutral as possible.

Happy lifting.

[Transformer]

SL 5*5 beginner training

thanks for the tip Bluegreyhound, keeping my wrist straight was the problem with the squats, I had to take a wider grip on the bar to be able to keep them almost straight, enough at least to relieve the tension, also easier to push with the shoulders this way

Today:

Squats 5x5 22kg
BP 5x5 22kg
Inverted Rows 3*F: 5/5/4 (feet flat on ground, pushing with heels to do last reps, hard to touch bar with chest)
Push ups 3*F: 15/12/10 (partial with knees instead of toes on the ground)
Reverse crunches 3*12 (bed as contra weight, first reps without needing contra weight)

[holvoetn]

Just noticed your log

Question on your goals: "Complete the 5x5 program within 6 months"
This is imossible unless you define what 'complete' means ?
Better to define SMART goals for some of your lifts as well:
Specific
Measurable
Attainable
Realistic (but don't make them too easy)
Timely

E.g.
Where do you want to be x time from now with your squat ? Example: 1.5BW by end of the year is quite feasible, but make no mistake, this is very hard to reach.

[Transformer]

thanks for pointing this out holvoet I agree I do not have proper goals... by "completing" the program I had in mind squatting 1.5*BW

However I am completely in the dark as far as what my body or genetics will allow.

If it weren't for all the training logs and posts about progress here on the forum, I would even not believe that I could build much strength and muscle because of my "bad" genetics

Anyhow my main goal really is not to skip any workout and keep adding the weight and keep improving technique. I hope I can set better goals in a month or two months!!

training log for today:

Squat 5x5 26kg (last reps were not really fast going up, still no problem at all to get there)
OHP 5x5 22kg
DL 1x5: 42kg (hard to believe only 5 DL reps two times per week will do the job but hey I trust this program 100%)
Pull ups 3xf: 15/13/9 (on total gym on highest slope = 50% of BW)
Prone bridges 3x30s

Also my fat calliper arrived today
body fat 27%

[maroon]

Hey. Great that you are getting into SL and strength training. These training logs are a great resource.

A piece of advice I would like to pass on to you is to post a video of yourself squatting as soon as possible. Especially to check depth as your mind can trick you into thinking you are going deeper than you really are.

Good luck with your training

[Transformer]

thanks for the tip maroon, I've posted a vid here: http://stronglifts.com/forum/beginner-squat-vid-t17575.html

Today:
Squat 5x5 28kg
BP 5x5 24kg
IR: 7/5/6 knees bent, body slightly incline
Push ups: 6/4/4 this time with support on toes instead of knees
Reverse crunches: 3x12 with bed as contra weight, will try with a 10 kg plate next time

[Transformer]

today:

Squat 5x5 30 kg
I've been working on the "hip drive", see new video here: http://stronglifts.com/forum/post289952.html#p289952

OHP 5x5 24kg
DL 1x5 42kg
Pull Ups 3xF : 3/3/3
Prone Bridges 3x30secµ

[Transformer]

Stronglifts.com 5x5 Beginner Program

Today:
Squat 5x5: 32kg
BP 5x5: 26kg
IR 3xF: 6/6/5 knees bent, body slightly decline
Push ups 3xF: 7/5/4
Reverse crunches: 3x12 slowly, 10kg contra weight

[holvoetn]

Keep the weight coming, slow but steady

[Transformer]

Thanks H so far still adding weight , 2kg each time

I noticed two errors in the 3rd of June log entry
DL was 44kg instead of 42kg, and I did Chin ups 3xF: 3/3/3 instead of pull ups (I can hardly do one pull up at this time)

today

Warmup : 2x10 BW Squats
Squat 5x5 : 34 kg
OHP 5x5 : 26kg
DL 1x5 : 46kg
Pull Ups 3xF : 19/14/12 (on total gym on highest slope = 50% of BW)
Prone Bridges : 3x30sec with 4 kg backpack

btw I used chalk for the first time today (liquid chalk, very practical)

[holvoetn]

Question: why do you use chalk already now ?
No offense intended but your weights are still far too low to warrant usage of chalk.

[Transformer]

Mainly to suppress callus formation early on, believe it or not but it is already forming, especially on the palm under the knuckles. My girlfriend told me so when I was caressing her skin

[holvoetn]

You can not prevent calluses from being formed. It is a result from stress on that place of your skin. As the weights get higher they will come anyhow.
Learn to love them

Using proper positioning of your hand would be more beneficial.
Make sure never to hold the bar on top of the calluses. Depending on what exercise you are doing placement should be different.
E.g. deadlift: in between the calluses and your fingers (the first crease of the fingers)
E.g. Bench: middle of your palm

Mehdi wrote some articles on proper hand placement, you should review it.
http://stronglifts.com/how-to-bench-pre ... -injuries/
http://stronglifts.com/how-to-grip-the- ... deadlifts/