xms Training Log

[xms]

Ok, I'm going for the beginners 5x5 program, so a training log might be just what I need.
Been sitting in front of computers most of my life, and my diet wasn't exactly perfect. I needed to take care of my health better, and this program is what I chose!

I'm a 27 year old male, 184 cm tall and I weigh around 90 kgs. Don't know about bodyfat yet, need to get me one of those measuring devices. I'm pretty sure the bodyfat % is too high, though.
Haven't done any weight lifting before, so starting at zero. No lifting stats yet.

My goal is to get through the entire program without quitting or cheating. After that, I'm going to look into lowering my bodyfat. More on that goal when I get there.

[xms]

Here is my first week of Stronglifts 5x5!

Monday: Workout A

Squat stretch: 4x30s
Really hard! Not sure I'm doing them right.

Squat: 5x5 20kg
Haven't really gotten the hang of these yet

Bench Press: 5x5 20kg

Inverted Row: 3x3
I did these with bent knees, foot on the floor. Used the powerrack, but it wasn't a good choice because the barbell wouldn't stay still.

Push-ups: 2 x half ones with straight legs, 4 x on my knees, 6 x on my knees

Reverse Crunch: 3x12 20kg counterweight

Had some pain in my right knee on the Tuesday. Probably from the squats.


Wednesday: Workout B
(I got my copy of Starting Strength the day before, been reading alot on how to perform exercises.)

Did some bodyweight squats to warm up, nothing focused.

Squat: 5x5 22.5kg
Starting to get the hang of it! Starting Strength really helped!

Overhead Press: 5x5 20kg

Deadlift 1x5 30kg

Chin-up: 3x1 (Jumping up)
Not sure how to do these yet.

Prone Bridge: 3x30sec

Some pain from wednesdays workout on the Thursday, in my knee again.


Friday: Workout A

Again, some bw-squats to warm up. Not anything focused this time either.

Squat: 5x5 25kg
Form a little bit less good today. It's really tricky! Will stay on this weight until my form is better.

Bench Press: 5x5 22.5kg

Inverted Row: 2 x bent knees, 1 x straight legs, 4 x half with straight legs
This time I used the Smith machine. Much better! Hoping for 3x1 with straight legs next time.

Push-ups: 5 x on my knees, 9 x on my knees, 10 x on my knees
Soon time to do real push-ups!

Reverse Crunch: 3x12 20kg counterweight

Had some pain in my right knee again after this workout. It might be that I'm not going deep enough while squatting. Need to focus more while performing it. Considering filming while I squat some time next week.