Sean's SL 5X5 training log

[Sean Steele]

I started Strong Lifts 5X5 with the new year. I have only been lifting off and on for a year using a split routine that I found on BodyBuilding.com. That being said, I pretty much started from scratch with the 5X5. I used the excel template provided by Strong Lifts. I entered what I have been lifting for the five exercises and it started me at:

Squat-80lbs
Bench-45lbs
Press-45lbs
Row-65lbs
Deadlift-105lbs

I started today and did the Squat, Bench and Row. Everything was so light, I went straight into the working sets. I finished up with 10 minutes on the stairmaster and 10 on the treadmill. I warmed up with 5 minutes on the rowing machine.

I will be doing Routine B on Thursday and report back then.

[amcredle]

congrats on getting started. great program. im sure you will like it of you stick with it

[Sean Steele]

Thanks. Your log is one of the ones that has inspired me to make the switch from my split routine. I hope you will be able to check in on me from time to time.

The bench that I started on was really light. I think I may bump it up 10 instead of 5 next time and see how that feels. I know I can OHP 85 lbs doing a 3x10 so I think the 45 that I will be doing today will be really light. If it is, I will bump that one 10 as well. I don't want to go too fast but I do want to get closer to where I was with these exercises. I was adding 5 lbs a week doing the 3x10 so I should have been able to start a little closer to my current lifts. But, I followed the spread sheet and it started me at 45 for the two presses.

I would like to note that since I was not squatting in my split routine, what I thought was going to be a light start weight still managed to give me some very slight DOMS.

[Sean Steele]

Today's workout is in the books. I will be upping my press lifts to 55, up 10 instead of the prescribed 5.
My lifts for today were
Squat - 85x5x5
Over Head Press - 45x5x4, 45x20x1
Deadlift - 105x5x5, clean and press on the last rep.

I started with 5 minutes on the rowing machine again. I like this machine for warm up, it hits the whole body. After my lifts, I did an easy 30 minutes at 3MPH.

[Deviation]

Alex is kind of the "Reverend of SL" around here. LOL The program works and he's proof. Don't get anxious and skip ahead.

[amcredle]

If you feel like you can push more weight then go ahead. just remember its a 12 week program. figure that your adding 15lbs every two weeks to your bench. Im not sure what you was lifting before you started 5x5. But many people make the mistake and start adding more weight cause its light. then by week 4 they are stalling and give up cause they platued to fast.

Starting light

1. Builds confidence
2. motiovates you to beet your last workout
3. allows you to work on form.

My advice is will its light instead of doing 5x5 maybe do 5x8 or 5 x10, also take the time to do assistance exercise like pullups, planks, burbees, push ups, Dips to build a solid core. Having a solid core will help you more then anything. especially when the weight gets heavy

if you do that. stay lean, build muscle and a lot of strength. as the weight gets heavy then you start cutting down your load. and concentrate on 5x5

[Sean Steele]

Alex, Thanks for the tips. Unfortunately I just read them and didn't follow your advice.

Apparently I forgot to post on Saturday. I did my third day on Saturday. Here is what I lifted.

Squat - 90x5x5
Bench - Was supposed to be 50 and I was going to bump it up to 55 but accidentally put 65 on it. 65x5x5
Bent Over Row - 70x5x5

I will make the OHP match tomorrow and then go back to adding 5 each session. I think that will be the extent of me modifying the program.

[Sean Steele]

I also just noticed that I did not mention my starting point. My starting weight was 270.2. I am 5'11" tall.
The lifts I entered into the system were:
Squat - 135x10
Bench - 80x10
Press - 85x8
Row - 110x6
Deadlift - 190x8

None of these were actual max outs. These were the last sets I had done of these exercises. I had only done squats once before.

[irkie500]

I did stronglifts for a while as well, however it did not work very well for me. I worked hard and logged everything here on jefit. My issue was that I never felt sore the next day which is the one of the goals of this workout. I actually did get stronger I just has no physical change in the 2 months or so that I did the program. I don't want to discourage you by any means, I guess its just not for everyone. Lift hard friend, ill keep an eye on this thread.

[amcredle]

I did stronglifts for a while as well, however it did not work very well for me. I worked hard and logged everything here on jefit. My issue was that I never felt sore the next day which is the one of the goals of this workout. I actually did get stronger I just has no physical change in the 2 months or so that I did the program. I don't want to discourage you by any means, I guess its just not for everyone. Lift hard friend, ill keep an eye on this thread.

your statement is kinda contradicting. If you was getting stronger.. then the program was working for you ! its that simple. as far as getting sore. thats a mental thing. you shouldnt be getting sore after every work out. You are not going to muscle failure each work out. its a total body rotine using compound lifts so you challenge yourself. remember your squating 3 times per week. I Can get you sore in less then 2 min of working out. Being sore does not mean you worked out effectivly

[Sean Steele]

Isn't one of the major tenants of SL5x5 that getting sore and getting pumped have little to do with getting stronger? I may be wording it wrong but I got the impression several times while reading the e-book from the strong lifts site. I am not trying to convince you to drink the cool-aid, just saying that you may have talked yourself out of using SL5x5.

I am actually experiencing the opposite to irkie500. When I was doing my split routine, I leg pressed 350x3x10 and didn't get sore. The day after I started SL5x5, squatting 80 lbs, my legs were sore. I am going alot deeper on the squats than the leg press machine allowed me to get. Different muscles I suppose. The leg press also had me laying on my back, only lifting the weight. Squats has me lifting most of my 270 lb body as well as the weight. So there is a little more weight there too.

[Sean Steele]

Snipped straight from the SL5x5 Info page linked in Alex's signature.

Now, with StrongLifts 5x5 your goal is NEVER to get sore or "pumped" because the only thing that matters for building muscle is gaining strength. That's why you will always try to lift 5 pounds more (that's 2.5kg) than last workout on each exercise. You see, I cannot BS you here, you'll quickly know if StrongLifts 5x5 works or not by just looking at your progress. If you're lifting more and more weight as the workouts go by - which I guarantee you will happen - then you are gaining strength and muscle. It's that simple.

[Deviation]

When I was doing my split routine, I leg pressed 350x3x10 and didn't get sore. The day after I started SL5x5, squatting 80 lbs, my legs were sore. I am going alot deeper on the squats than the leg press machine allowed me to get. Different muscles I suppose. The leg press also had me laying on my back, only lifting the weight. Squats has me lifting most of my 270 lb body as well as the weight. So there is a little more weight there too.
Leg presses are much different than squats as you found out. They look like they work the same muscles (do to an extent), but there's a lot more stabilization required on squats. There's video of Ron Coleman doing 2300lb leg presses. His squat record is only(!) 800lb.

[irkie500]

I did like the simplicity of the stronglifts program for sure, it was a welcome change from all the tedious split routines. I still use every one of those compund lifts in my new routine, I just break them up and add in some extra exercises. For squat, bench, deadlifts and rows I still use the 5x5's but everything else is 3x6-8 reps. Idk just seems to work better for me, perhaps it is a mental thing im not sure haha. Once I get bored of splits ill change it up and go back to the 5x5's.

[Sean Steele]

OK here is my official log for today. I followed Alex's suggestion and added a few reps to my last set for each exercise.

Warm up - 5 minutes on the rowing machine @ 30 strokes per minute.

Squat - 95x4x5, 95x1x10
OHP - 65x4x5, 65x1x20 I could have done a few more but I wanted to save a little for later
DL - 115x1x10 I finished the last rep as a clean and press. I almost didn't make the press but I squeezed it out.
I tried a few decline push ups at the end but only managed two, my arms were spent.
I did 20 min on the tread mill at 3 MPH. I needed to get home so I called it quits. Went home and took down all the Christmas lights since it was 55 degrees out. Taking down 1000 lights on a 30 foot tree was fun with my arms being warn out.

[Sean Steele]

Today I started with 5 minutes on the rowing machine as usual. Then I did 12 decline push-ups for a group thing I joined. Then I did 5 jump squats before going on to my lifts.

I am not doing warmups on the actual lift exercises yet, should I be?

Squat - 100x4x5, 100x1x10
Bench Press - 70x4x5, 70x1x10. I did some 15lb one armed back scratchers, triceps, in between 3x10 each arm.
Bent Over Row - 75x4x5, 75x1x15
I ended with 10 bench dips to hit the tris again.
For a little cardio I did 5 min on the treadmill at 3 MPH and 15 min at 3.5

That was it for the day, had to get home and clear the snow from the driveway. My driveway is about 4000sq feet and I had drifts up to 8 inches deep. The 26" snow blower got a workout.

[Deviation]

I am not doing warmups on the actual lift exercises yet, should I be?
I would suggest at least one set of 10-12 at 50% of your working weight at least. It helps you get the motion down and warms up the muscles that will be used.

[Sean Steele]

Thanks Justin. I will start that on Saturday. For most of my lifts that will be the empty bar but getting the motion ready would probably be a good thing.

[Deviation]

Thanks Justin. I will start that on Saturday. For most of my lifts that will be the empty bar but getting the motion ready would probably be a good thing.
Empty bar is fine. It's still 45lbs. ;)

[Sean Steele]

Today was a good workout. Started with the rowing machine as usual. Then went into the lifts.
Squats
Warmup 1x5 with the empty bar then 5 jump squats to tell my legs that I want to explode out of the hole.
Working sets 105x5x5.

OHP
Forgot the warmups.
Working sets 70x5x5

DL
Forgot the warmups on this as well.
Working sets 125x5x5

No extras on the lifts today. I did other extra exercises between sets kinda like super sets but still rested about 30 seconds. Between sets on the squats I did 14 decline push ups for my group thing. 3x4 really exploding off the floor then 2 more to finish the 14. Between the OHP sets I did Bench dips. Legs fully extended butt all the way to the floor, 5x5. Obviously nothing between sets of DL since there is only one set. I could have done more than the 5 but didn't. I ended the workout with 10 minutes on the stair master then 20 on the treadmill at 3.7 mph.

My HRM said that I burned 1301 calories in 60 minutes. Not bad.

[Sean Steele]

I did a little reading on the SL sight and modified how I am doing the Squats and the Rows. I was doing the squats with my feet prety close together. I set them a little wider with the toes pointed out as described on the site. I was doing the rows with my back at about 45 degrees to the floor and using more of my arms to lift the weight. I switched to the Pendlay row described on the site and used my back more than my arms. It felt good.

On to the lifts for the day.
Squats - 110x5x5
Bench - 75x5x5
Row - 80x3x5, 80x2x10

I did my 17 pushups for the day as part of my warmup. I then did 5 jump squats then 10 squats with them empty bar before doing my working sets. Before the bench presses I did 10 reps with the empty bar. I used this time to change my grip width a little bit to get my fore arms a little more square to the floor in the lowered position. No warmups on the rows, I just added the 5 to the bar from the presses and went for it. I finished up with 5 minutes on the rowing machine and 25 on the stair machine.

[Deviation]

Form is everything. And I agree on rows. I prefer the pendlay style.

[Sean Steele]

Ran out of time to log yesterday but I did lift.
Warmed up on the rowing machine then did 5 of my push ups.

Squat-
Warm up 45X5
Working sets - 115 4 sets of 5 and one set of 10
I did my push ups in sets of 5 between sets on the squats. I think I ended up doing 25 push ups instead of my 19 for the day.

OHP-
Warm up 45x5
Working sets - 75 4 sets of 5 and one set of 10.
I did two sets of bench dips between the first 3 sets of OHP. the dips were making the OHP hard so I went to tricep pull downs for between the last two sets. So, 2x5 dips and 3x5 pull down.

Dead lift-
Warm up 75x5
Working set - 135 one set of 10.

I finished off with 35 minutes on the treadmill alternating between 3.5 and 5 every 5 minutes.

[Sean Steele]

I have noticed that my recovery is suffering a little bit. I think it is because of the amount of cardio that I am doing at the same time. I am going to eliminate the cardio that I have been doing after my lifting. I was also doing 1 hour of cardio 2 days a week. I will be cutting that down to 30-35 minutes. I have a goal of being able to do an 8 minute mile by summer. I still think I can manage that doing the reduced cardio. I actually think I may progress faster since I won't be completely worn out every day.

On to the lifts for yesterday.

Warmed up with 5 minutes on the rowing machine. Nice moderate pace focusing on squeezing my back muscles in prep for the rows.

Squat-
Warm up - 45x5, 95x5
Working sets - 120 5x5

Bench Press-
Warm up - 45x5, 65x5
Working sets - 80 4x5, 1x10

Pendlay Row-
Warm up - 65x5
Working sets - 85 4x5, 1x10

Additional work-
Tricep pulldowns - 60 5x5

[irkie500]

Hey Sean great work so far with the SL program, keep up the hard work buddy! I have one suggestion, if you can swap out the Tricep Pulldowns with Dips. Dips are a more compound exercise hitting the front shoulder and chest area.

[Sean Steele]

I did some bench dips between sets of my ohp on Thursday. It may have been a bad combo since it prety much toasted my sholders by the end of my ohp sets. I think I will do the dips at the end of workout A.

I know my triceps need work and I want to get them up to par with the rest of my upper body before it starts effecting my bench press.

[irkie500]

Dips can really get the front of the shoulder working pretty hard sometimes. Keep an eye on how far you drop down, sometimes if I go to quickly I end up dropping way to low causing me to pull a muscle. Form really is everything when it comes to lifting weights. I constantly see guys who try to curl 65-70 pound dumbbells and their form is so bad it makes me want chuckle sometimes.

[Sean Steele]

Good thing about bench dips is that I can only go as low as the floor. My upper arms are parallel to the floor. When I get to where I can do full body weight dips I will remember to control the negative move and keep my upper arms parallel.

[Sean Steele]

First day of week 4 wow this is going fast. The OHP is starting to get heavy. Everything else, I think will get there in the next couple weeks. Hit a PR for squat today but that isn't saying much since I didn't really squat before this. Lots of warm up exercises today, felt good.

Warmed up with 5 minutes on the rowing machine. I have the resistance maxed out and it is starting to get easier. I do about 30 strokes er minute, I guess I can dial that up a bit. It is still doing the job of getting the heart pumping.

Squat-
Warm up - 45x5, 95x5
Working sets - 125 4x5, 1x10. A little pause before the 10th rep. Not sure why I paused but I did.

Over Head Press-
Warm up - 45x5, 65x5
Working sets - 80 4x5, 1x10. These started to get heavy but I made all of my reps.

Dead Lift-
Warm up - 80x5, 115x5
Working Sets - 145x10

Overall, a really good workout. I picked up some Creatine to take this week. I started on Sunday and have a 10 day supply. I will give it a go but I doubt I will take it long term.

[Deviation]

Overall, a really good workout. I picked up some Creatine to take this week. I started on Sunday and have a 10 day supply. I will give it a go but I doubt I will take it long term.
Drink plenty of water.

[Sean Steele]

Thanks. Was just reading up pn the stuff. I will up my water intake.

I would also like to say that I really appreciate the help and tips that I get in this thread.

[Deviation]

I would also like to say that I really appreciate the help and tips that I get in this thread.
That's the idea. ;)

[Sean Steele]

Great workout today. I have been having a rough week and going to the gym has been my way to vent. I have noticed that I am almost spending as much time figuring out what plates to put on the bar as I am lifting them. So, I made a cheat sheet that goes all the way up to 405 lbs. It shows the weight and which plates and how many. I usually go to the gym with a post-it note with my working set weight on it. I changed this so that it has 50, 75 and 100% written on it so that I can just glance and go. These two changes made the workout very fluid, very cathartic.

Today's lifts

Squat-
Warm-up - 65x5, 100x5
Working sets - 130 4x5, 1x10

Bench-
Warm-up - 45x5, 65x5
Working sets - 85 4x5, 1x10

Row-
Warm-up - 45x5, 70x5
Working sets - 90 3x5, 2x10. I lost track and thought I was on my last set when I was on my fourth so I did two sets of 10.

My JEFIT app locked up on the last set and I forgot about the bench dips. I did two sets of 5 when I got home. I also did my 26 push-ups for the day. I am not sure if the Creatine is doing its thing or not. The lifts felt the same as they did on Tuesday. I think that since I am not going to failure on any of these, the Creatine doesn't get to shine. I did gain weight when I weighed in on Tuesday that I attribute to the water that Creatine holds with it in the muscles. Maybe I tried it too early, I don't know.

[Deviation]

You probably won't notice much. Creatine does help with recovery and it does draw water into the muscles. Don't expect it to increase your lifts or anything.

[Sean Steele]

I got it for recovery so that is good to hear. Bottle says that it lets you lift longer, thus increasing strength. I am not holding my breath.

[Sean Steele]

Short sweet update for yesterday.

Squat-
Warm up - 70x5, 100x5
Working sets - 135 4x5, 1x10

OHP-
Warm up - 45x5, 65x5
Working sets - 85 4x5, 1x10. I lost my balance on the last rep of the 4th set and I think I tweaked my back a little. It is fine now.

Deal Lift-
Warm up - 75x5, 115x5
Working set - 155x10. Since I moved up to full plates, I have been standing on a platform to get the bar to the same height it was with 25s on it. Should I worry about this or just stand on the floor and not have to lift the bar as far?

[Deviation]

Since I moved up to full plates, I have been standing on a platform to get the bar to the same height it was with 25s on it. Should I worry about this or just stand on the floor and not have to lift the bar as far?
Get off the platform. The height of 45's is where you should be.

[Sean Steele]

Thanks. I didn't feel very secure doing it that way.

[Sean Steele]

Good workout today. Nothing out of the ordinary to report so I will just log the lifts.

Squat-
Warm up - 70x5, 105x5
Working Sets - 140 4x5, 1x10

Bench-
Warm up - 45x5, 65x5
Working Sets - 90 4x5, 1x10

Row-
Warm up - 45x5, 70x5
Working Sets - 95 4x5, 1x10

Bench Dips 5x5 body weight.

[amcredle]

how do you feel are the weights light still or getting heavy.

Squat-80lbs
Bench-45lbs
Press-45lbs
Row-65lbs
Deadlift-105lbs


those are your week 1 numbers so look like you are progressing well. Im not sure what your max is.. but your 4 or 5 weeks into the program so it shoud start getting challenging soon. I know the first time i did stroglifts 5x5 i didnt get really challenged till i got to about week 7 or 8. i started with the bar like you did

[Sean Steele]

The OHP and the Pendlay row are getting tougher but I am still doing 10 reps on my last set. The rest are pretty easy. I have no idea what my max is either. I plan to continue trying to do 10 reps on the last set as long as I can, kind of as a gage on when it starts getting tough. I still feel I could do more than 10 but when it gets to where I can barely get that 10th rep out I will know that I am getting close. I will then cut back to 8 on the last set then down to the 5. I am hoping that I won't have to de-load on anything in the first 12 weeks but I am sure that I will during the second 12. You don't de-load unless you miss your reps two weeks in a row, correct?

[amcredle]

that is correct

[Sean Steele]

I forgot to log yesterday so here goes.

Squat-
Warm up - 70x5, 110x5
Working sets - 145 4x5, 1x10

Over Head Press-
Warm up - 45x5, 70x5
Working sets - 90 4x5, 1x10

Dead Lift-
Warm up - 80x5, 125x5
Working set - 165x10

I barely made the 10 reps on the last set of OHP. I am trying to contract my abs to keep my back supported but I still feel like I am moving alot more than I should. I think I will watch the videos again and do some studying on this lift.

[Deviation]

The bar goes straight up & down just missing your nose. As you reach the top, push yourself under it. Think of it as pushing your upper torso through a window.

[Sean Steele]

That is what I am trying to do but it feels like my lower back is doing something weird. I can't really describe it.

[Sean Steele]

Here is my log for 2-4-12, several days late.

I haven't been listing it lately but I start every workout with 5 minutes on the rowing machine set at max resistance and I hold at 30 strokes per minute.

Squat-
Warm up - I can't remember what they were but I did 5 at 50% and 5 at 75% of my working set weight
Working sets - 150 4x5 and 1x10

Bench Press-
Warm up - same as stated above
Working sets - 95 4x5 and 1x10

Pendlay row-
Warm up - same as stated above
Working sets - 100 4x5 and 1x10

Bench dips-
5 sets of 5

I think I mentioned that I was doing push ups every day for a group that I joined at the beginning of the year. About 3 weeks ago I noticed that the number of push ups I could do in a row was declining. I have been doing all of these push ups with my feel elevated so that my back is parallel to the floor at the top of the push up. I figured the reason my rep count was declining was because I wasn't allowing enough time for recovery. So, Two weeks ago I changed to doing the push ups every other day and doing sit ups on the off days. This has worked out well and my rep count climbed to 15 except on days that I do Routine A with the bench press. I have also taken to doing them about 1 hour before I go to bed so I haven't been logging them here. The reason I mention it is because since I switched to doing them every other day, I have also seen that even though I am adding weight to my bench every time I do it, it actually feels like it is getting lighter. I can live with that.

[Sean Steele]

I got stuck on second shift this week so I am working out at 11:00 PM. I also started a different eating plan this week. I upped my calories to 2200 per day from 1700 and doubled my daily protein intake. I am not sure if two days on that diet has made a difference already but I had an awesome workout tonight.

Squats-
Warm up - 80x5, 120x5
Working sets - 155 4x5 and 1x10
My right calf felt almost like it was cramping but was just different. I stretched it out between sets but it is a little sore now.

Over Head Press-
Warm up - 50x5, 70x5
Working sets - 95 4x5 and 1x10
I finally figured out what the "weird" feeling was then I was doing these. I was my damn shoes. I never would have guessed that they would be squishy enough under just 95 lbs but I took them off for the last 3 sets and it was a world of difference. No more shoes on lifting days.

Dead Lift-
Warm up - 95x5, 135x5
Working set - 175x10. Just out of curiosity, I threw another 50 lbs on there and did another 5 reps. 225x5, not too shabby. I bet I could do body weight for reps, maybe I will try again in a few weeks. 225 is only 3.5 weeks away in the program and I should hit body weight by 3-15-12.

Today was also my weekly weigh in day. I am down 4.4 lbs from last Tuesday. Three weeks ago, I gained a lb and held onto it until this week. It will be interesting to see what the extra calories does.

[Deviation]

I got stuck on second shift this week so I am working out at 11:00 PM. I also started a different eating plan this week. I upped my calories to 2200 per day from 1700 and doubled my daily protein intake. I am not sure if two days on that diet has made a difference already but I had an awesome workout tonight.
Didn't realize you were that low on calories. I bet you feel great now. 1700 is way too low for anyone that lifts.

Congrats on the loss. How much more do you have to go?

[Sean Steele]

I am more shooting for lowering BF% than weight. I am shooting for between 20 and 15%. If I end up being 200 lbs at that BF%, so be it. I am at 34% right now. I wouldn't mind having a 38" waist either. I wear a size 40 pant but around my belly button is 50". At 2200 cal I should still be able to cut fat while building muscle. That is my aim for now.

Fitness goals; Keep adding weight to my lifts as long as I can and run an 8 minute mile by June.

[Sean Steele]

Yup, the shoes were the problem. Ditched the shoes for the whole workout. Obviously they made no difference on the bench but the Rows ans especially the squats were much more stable.

Squat-
Warm up - 80x5, 120x5
Working sets - 160 4x5, 1x10. Calf felt fine this time. I was rocking forward onto my toes on some of my previous sets. No issues this time, nice and stable.

Bench Press-
Warm ups - 50x5, 75x5
Working sets - 100 3x5, 2x10. Got a little ahead of myself and did my set of 10 on the 4th set so I did two sets of 10

Pendlay Rows-
Warm ups - 50x5, 75x5
Working sets - 105 4x5 and 1x10

Bench Dips - 5 sets of 5. This was a little weird with no shoes, my feet wanted to slide. I think it was actually a little harder trying to keep my feet in place, more ab engagement.

I think I actually ended the workout with more energy than I started with. With my added 500 calories I have started eating a pre and post workout meal. I have been eating the pre-workout meal 2 hours before my workout. Today I started feeling hungry before I got to the gym. I thought that would mean running out of energy during the workout. Not hardly. I was still hungry after my workout but I was totally amped up. I snarfed down my post workout meal and I am eagerly awaiting dinner.

[Deviation]

Yup, the shoes were the problem. Ditched the shoes for the whole workout. Obviously they made no difference on the bench but the Rows ans especially the squats were much more stable.
The flatter the better. Many people use Converse or Vibrams when they lift for that reason. Though I've seen some squat shoes with giant heals.


I think I actually ended the workout with more energy than I started with. With my added 500 calories I have started eating a pre and post workout meal.
Makes a huge difference doesn't it. Keep it up.

[Sean Steele]

I don't think I could squat in an shoe that had a heal. I squatted down on my toes today at work to look at something and I am just not flexible that way. If I plant my feet flat, I can go ATG. I was actually looking at wrestling shoes. They have a nice flat thin sole but I think the high tops would limit ROM. I know All Stars are really high on the ankle too. Are your lifting shoes high tops? Is there anything wrong with lifting barefoot?

EDIT: Hmmm. I just looked at Chuck Taylor All Stars and they are not high tops. I guess I need to get out there and actually looks at some shoes.

[decu68]

I have never had problems with shoes and lifting. I started barefoot but I will never go back. I currently wear New Balance but that is just my preference.

[Sean Steele]

I currently wear New Balance but that is just my preference.

Which one?

[Deviation]

I wear Saucony Kinvaras: http://bit.ly/ysMtcL. But I also run in them.

The All-Stars won't limit ROM. Don't lace them all the way up. The shoe is canvas. It moves. Trust me. I wear them everyday. ;)

[decu68]

Which one?

http://www.newbalance.ca/Product/MX1210GR

I think a shoe has to fit "you"; what are you comfortable with. For me I needed something I could weight lift in but also skip and run. Wasn't sure when I first got them just after Christmas but now they fit and feel great.

[Sean Steele]

I have really been thinking about getting a pair of those toe shoes. They are basically a sock with a sole.

I had another good workout today. The OHP finally got the best of me. I only managed 8 reps on the last set. Who would have thought that 100 was so much heavier than 95.

Squat-
Warm ups - 80x5, 125x5
Working sets - 165 4x5 and 1x10
I took video of my first two working sets. My knees look good, not coming in on the way up. It looks like the bar path is straight but a little forward, centered over the middle of my foot rather than my heel. I will have to work on not leaning forward.

OHP-
Warm ups - 50x5, 75x5
Working sets - 100 4x5 and 1x8
I took video of this one as well. Form looks good, same as it feels. I will keep doing 8 on my last set until I can't any more. basically I will go to failure on the last set.

Dead Lift-
Warm ups - 95x5, 140x5
Working set - 185x10
I didn't do any extra on this one like last time. My set was strong, good form, just grazing the front of my shins on the way up and down.

[Deviation]

I have really been thinking about getting a pair of those toe shoes. They are basically a sock with a sole.
They are nice. I almost bought a pair. I realized I run barefoot as is (not every time) so there wasn't really a point. LOL I imagine they'd be great for squats and deadlifts.

[tjwood]

They are nice. I almost bought a pair. I realized I run barefoot as is (not every time) so there wasn't really a point. LOL I imagine they'd be great for squats and deadlifts.

I have a pair of them - Vibram Five Fingers. They're great for lifting. I also like wearing them just walking round in the summer (bit cold in winter and you don't want to wear them outside when it's wet) and find them really comfortable. I've not tried running in them but that's mostly because I don't do much running.

The main disadvantage is that they can get smelly unless you wash them frequently (which you can do, just have to remember to put them in the wash...).

[Sean Steele]

I looked at some of Ripptoe's squat videos and drawings. Looks like the bar path is supposed to be about the middle of your foot rather than centered over the heel. Can someone verify this for me? I have more squats on Tuesday.

[Sean Steele]

The main disadvantage is that they can get smelly unless you wash them frequently (which you can do, just have to remember to put them in the wash...).

I thought they were made with some special antimicrobial something to keep them from getting smelly. No biggie, I will just throw them in the wash once a week. Now I just have to talk my GF into the $100+ for a pair of shoes that I will only wear at the gym.

[tjwood]

I thought they were made with some special antimicrobial something to keep them from getting smelly. No biggie, I will just throw thime in the wash once a week.

They are supposed to be. They still smell after a while...

Washing often is probably the best idea.

If you're buying online, make sure you get genuine ones and not fakes - there are a lot of fakes around. The Vibram website lists official retailers.

[Sean Steele]

Another good workout today. The rows got me today.

Squat-
Warm up - 85x5, 125x5
Working sets - 170 4x5, 1x10

Bench Press-
Warm ups - 50x5, 75x5
Working sets - 105 4x5, 1x10

Pendlay Row-
Warm ups - 55x5, 80x5
Working sets - 110 4x5, 1x9

Assistance work-
Bench Dips - 5x5

I think I am going to add curls. Triceps are doing well with the dips so I think I will add some bicep work to the end of my B workout.

[Sean Steele]

Added the curls to the end of the workout today.

Squat-
Warm ups - 45x5, 90x5, 130x5
Working sets - 175 4x5 and 1x10
The last 3 of the last set were really hard. I don't know if I could have done another one. I think the reps are going to start coming down in the next few sessions.

Over Head Press-
Warm ups - 50x5, 75x5
Working sets - 105 4x5 and 1x9
Yup, managed to get one more out than last week. Don't know why but I just felt like I had it in me. my legs were really shaky after that though I was still shaking in the first warm up set of my DL.

Dead Lift-
Warm ups - 95x5, 145x5
Working set - 195x10
No sign of slowing here.

Assistance work-
Barbell Curl - 45 4x5, 65x5
The last set was really slow and sloppy. I will go down to 50 next time and increase by 5 every session like the rest of the lifts.

[Sean Steele]

Apparently I forgot to log my workout from Saturday. I was in a rush to go see my kid.

Squat-
Warm Ups - 45x5, 90x5, 135x5
Working sets - 180 4x5, 1x10

Bench-
Warm ups - 55x5, 80x5
Working sets - 110 4x5, 1x10 Easy peasy.

Row-
Warm ups - 55x5, 85x5
Working sets - 115 4x5, 1x9
I did 10 but the last one was crap so I didn't count it.

Assistance work-
Bench dips - 5x5
I might try some normal dips next time I do this workout.

[Deviation]

Apparently I forgot to log my workout from Saturday. I was in a rush to go see my kid.
Priorities. ;) Family first.

May want to increase your bench dip reps if you want a challenge. Try 15x5. If arms aren't burning after that, put a small plate on your legs. If you want to hit the triceps hard, tricep rope push downs are great.

[Sean Steele]

I have some shoulder issues and the dips seem to aggravate them a little. Nothing I can't handle for 5 reps and it doesn't continue after I am done. I considered the pull downs but wanted to include more shoulder to try to work on the issues a little. I think I may have partially dislocated them at one point or another. It is only certain movements that are unbearable. I will try a set of 15 and see how that goes. I want to get to full bodyweight dips, maybe adding plates is the way to increment it to that point. Thanks for the tips.

[Sean Steele]

Today was a killer.

Squat-
Warm ups - 45x5, 90x5, 135x5
Working Sets - 185 4x5, 1x10
The last three sets were easier than the first two but these are starting to get hard. I am not sure if I could do more than 10 on the last set anymore.

OHP-
Warm ups - 55x5, 80x5
Working Sets - 110 5x5
What a difference 5 lbs makes. I don't know if it was the added weight or just an off day but I barely got the last rep on the last two sets. How do I go from 9 reps on the last set to barely getting my 5?

Dead Lift-
Warm ups - 100x5, 155x5
Working set - 205x10
This was the best of my lifts by far. By the last rep I was just barely starting to feel weak. I might have been good for 12 or 13.

When should I start thinking about wearing a belt?

Forgot to add my curls. 50x5

[Deviation]

When should I start thinking about wearing a belt?
That's personal preference really. The only caveat with a belt is that you need to make sure you train abs & lower back to keep them strong. Using a belt and neglecting those areas will leave them weak.

With your current weight, I wouldn't worry about it yet. I'm at 360 without a belt. My back and abs are pretty strong. Not that you can see my abs though. ;) I'm probably close to the point of needing one. Friday will probably decide that for me (max out day on deadlifts).

How's your grip? Still strong?

[amcredle]

Om the OHP it could be just a bad day. OHP is usually the first thing people fail on. 5 pounds doesnt sound like a lot but it can be. also it could be just a bad day for you. id try it again on my next work out and see how i feel. i would even increase since u did make 5x5. ud be surprised how something kicks your ass one day and the next your wondering why you struggles so much

[Sean Steele]

Grip is fine. Anything over 150 I switch to over/under. On the 205, I had that "hands won't open" thing. I am used to that when gripping things tightly for any length of time. I think I need to find something to strengthen my lower back muscles. I swear that is what caused my issue with the OHP today. It feels like my back is bowing. I am trying to tense my abs but when I focus on the lift I kinda lose track.

I plan to continue with the lift as scheduled. If I fail I will follow protocol.

[Deviation]

Deadlifts done properly will build up your back. Particularly your lower back. Just may take some time since your aren't doing as many deadlifts.

[Sean Steele]

What do you think about adding hypertensions as an assistance exercise?

[Deviation]

What do you think about adding hypertensions as an assistance exercise?
You could try adding some straight leg deadlifts. Or optionally increase your regular deadlifts. Not sure about tweaking the program too much though.

http://www.exrx.net/WeightExercises/ErectorSpinae/BBStraightLegDeadlift.html

[Sean Steele]

That may be a better option. The one set of dls is supposed to be so you don't overwork with the squats every time. My gym also doesn't have a hyper-extension set up. I think I will add sldl to my assistance exercises. Question is which workout should I add them to? I assume I don't want to do them on the same day as the regular dls.

[Jasonhannen]

Hi Sean

I will be following your progress, I've just started 5x5 myself and I am very interested to see what you progress onto after the 5x5.

Good luck Bro.

[Sean Steele]

I added SLDL to this routine.

Squat-
Warm up - 50x5, 95x5, 140,5
Working Sets - 190 4x5 and 1x10
The last one of the last set was hard but I pushed it out.

Bench-
Warm up - 60x5, 85x5
Working Sets - 115 4x5 and 1x10
Still easy.

Pendlay Row-
Warm up - 60x5, 90x5
Working Sets - 120 4x5 and 1x8

Assistance work

Bench Dips - 5x10
My arms didn't get tired or sore. These hurt my shoulders. In fact, my shoulders still hurt over an hour later.

SLDL - 45 1x5, 65 3x5 and 1x10
I will add 5 every session like the other lifts and continue with the 10 reps on the last set as with the others.

[Sean Steele]

Not too bad this time.

Squat-
Warm up - 50x5, 90x5, 140x5
Working Sets - 195 4x5 and 1x10

OHP-
Warm up - 55x5, 80x5
Working sets - 115 4x5 and 1x6
Still strugling with these. I managed to get 6 on the last set but that sixth one almost hit the floor. I almost dropped it behind my head. I know it is my lower back now, I felt it give. It seems to be better if I hold my breath, makes it easier to concentrate on keeping my back muscles tight. I can't hold my breath for more than 5 reps though.

Dead Lift-
Warm up - 115x5, 160x5
Working set - 215x10
Still feel strong with these. I know I could get a couple more reps. I am looking forward to 225 next session.

Assistance work-
Barbell Curls - 55 4x5 and 1x10
last 3 reps of the last set were sloppy.

[Jasonhannen]

Hi Sean,

How long are you planning on lifting 5x5 for and have you decided what you are going to do after your 5x5 routine?

[Sean Steele]

My current plan is to run the 5x5 for 24 weeks. I was thinking about doing 30 Day Shred after 12 weeks but I don't know if I am going to go that way. I will have to see how things are progressing at that time. I am not looking to be a body builder, just get back the strength that I lost doing stupid diet plans. I am working toward 15-20% body fat. If I think I can reach that goal doing just the 5x5 then I will continue with it. If it looks like I need to do a cut then I will do it using the 30DS that I mentioned. If it comes to it, I plan to follow the steps noted at the end of the SL5x5 Spreadsheet and go down to 3x5 and 1x5 as suggested. I am sure that I will have to do some lifting as maintenance once I have gotten where I want to be. I will have to cross that bridge when I come to it.

[Sean Steele]

2-28-12
Week 9 day 1 Routine A

Squat-
Warm up - 50x5, 100x5, 150,5
Working Sets - 200 4x5 and 1x10
I have been taking a deep breath and holding it for each rep, letting it out at the top then taking another one before the next rep. This time, on the last set, I think I may have almost hyperventilated, I had to pause and breath normal for a couple breaths before doing rep 10 on the last set. Still strong but I need to figure out this breathing thing before I hurt myself passing out.

Bench-
Warm up - 60x5, 90x5
Working Sets - 120 4x5 and 1x10
Getting harder but I could have done more than 10 on that last set.

Pendlay Row-
Warm up - 60x5, 90x5
Working Sets - 125 4x5 and 1x8

Assistance work

Bench Dips - 10, 10, 8, 9, 7
I have been doing these with my feet on the floor assuming that they were easier than having my feet and hands on a bench. I switched to "true" bench dips this time. They really blasted my arms and shoulders but were not as painful as the others. I will stick with doing them this way until I can do 5 sets of 15 then I will add weight.

SLDL - 70 4x5 and 1x10

[Deviation]

Just breathe whichever way works best for you. If the pace is fast, you might need to hold the breaths longer. Don't wanna end up like this guy:

http://www.youtube.com/watch?feature=player_detailpage&v=k8RcDb_wZfQ

[Sean Steele]

Yeah, I don't want to be the dumbbell that face plants into the dumbbells. That had to hurt.

Wish me luck on my 120# OHP tonight.

EDIT: I just noticed the other lifter checking him out too. Double painful! LOL

[Sean Steele]

3-1-12
Week 9 Day 2 Routine B

Squat-
Warm up - 50x5, 100x5, 155,5
Working Sets - 205 4x5 and 1x10
Breathing was on point this time. Deep breath at the top, hold and tense core down and up, release breath, breath notmal once then repeat. No dizzy and good muscle control. Calculated 1RM over my body weight! Woot Woot!. Next goal is body weight for reps.

OHP-
Warm up - 60x5, 90x5
Working Sets - 120 5x5
OK, not sure on this one. breathing was fine. Low back was better. On my last set, I un-racked it and missed on the first rep. I put it back on the rack and waited a couple seconds. I psyched my self up and hammered out 5 reps. Does this count as a miss? Should I repeat the weight next time?

Dead Lift-
Warm up - 115x5, 170x5
Working Set - 225 1x10
HOLY CRAP!!! I was feeling that one for a while. I was two sets into my curls before my breathing went back to normal.
Cool part is that the calculated 1RM for that set was #300! Next goal is 300 for reps.

Assistance Work-
Barbell Curls - 60 4x5 and 1x10

[Sean Steele]

3-3-12
Week 9 day 3 Routine A

Squat-
Warm up - 50x5, 105x5, 160,5
Working Sets - 210 4x5 and 1x10
My foot has been hurting for about 2 weeks. it seems to be worse after I lift so I thought it may be my foot placement with the squats. I changed from a wide stance with toes out to a shoulder width stance with toes front. No problem hitting depth. Foot still hurts a day later I may have to go to a GP and have it checked out. It hurts right below my ankle on the inside of my left foot. Several weeks ago, I jumped off of a wall at a park and bruised both feet just above the arches. I thought they had both healed but this may be one of them not quite healed yet.

Bench-
Warm up - 60x5, 95x5
Working Sets - 125 4x5 and 1x10

Pendlay Row-
Warm up - 65x5, 100x5
Working Sets - 130 4x5 and 1x8

Assistance work

Bench Dips - 10, 10, 10, 10, 10
I will try to add a couple each time.

SLDL - 75 4x5 and 1x10
I wonder if I should up the weight on these a little bit. What % of my dead lift is a good weight for SLDL? Does it even work that way?

[Deviation]

SLDL - 75 4x5 and 1x10
I wonder if I should up the weight on these a little bit. What % of my dead lift is a good weight for SLDL? Does it even work that way?
Not really related. Try adding 20lbs (2x10lb plates) and see how it goes. Tough to gauge new exercises.

[Sean Steele]

That is kinda what I was thinking. I will go up 20 and see how it goes.

I also think I will keep going on the OHP and not consider what happened Thursday as a miss.

[Orinoco]

Hi sean,
Looking to do this myself, actually just done routine A for 1st time today with all the starting weights, currently I am 262lb so similar to where you started, are you seeing weight loss with this as I see you are now 9 weeks in, I can see that your strength has gone up from the increases that you have posted, but would be interested to know how your weight has been? Keep up the posts and great work


Thanks

[Sean Steele]

I haven't updated my body stats in a while. As of this morning I weigh 255.8. I think that is about 15 lbs lost in 9 weeks while building muscle. I eat about 2200 calories per day with my macros being 150g carbs, 65g fat and 250g protein. I lift 3 days a week as prescribed by SL5x5 and I run/jog 2 days a week. That puts me between 1600 and 1800 net calories on workout days.

[Orinoco]

I haven't updated my body stats in a while. As of this morning I weigh 255.8. I think that is about 15 lbs lost in 9 weeks while building muscle. I eat about 2200 calories per day with my macros being 150g carbs, 65g fat and 250g protein. I lift 3 days a week as prescribed by SL5x5 and I run/jog 2 days a week. That puts me between 1600 and 1800 net calories on workout days.


Thanks Sean that's a big help, have you see a firming up in general as well as some muscle growth?

[Sean Steele]

3-6-12
Week 10 Day 1 Routine B

Squat-
Warm up - 55x5, 105x5, 160,5
Working Sets - 215 4x5 and 1x10
Still going strong.

OHP-
Warm up - 60x5, 90x5
Working Sets - 125 5, 5, 5, 2, 1
Whole lotta FAIL! Yup, this is definitely a fail to make reps. A couple of the reps on the first three sets were sloppy with the right side going up better than the left. In future sets, anything that doesn't go up evenly is going to be considered a failed rep. Needless to say, I will be repeating this weight next time.

Dead Lift-
Warm up - 60x5, 120x5, 175x5
Working Set - 235 1x10
I still think I could do more than 10 but my legs were shaky for a little while after these.

Assistance Work-
Barbell Curls - 65 5x5

[Sean Steele]

Orinoco, since we are all built differently, your results may be different on this program. I have been taking measurements every week and my waist actually got one inch bigger the 4th and 5th weeks but has since gone down 3. My arms got one inch bigger as well but are now back to the same size. My shoulders are starting to show definition but at 34% body fat, nothing is really firm yet, LOL. I track everything but the only weight that I am concerned with right now is how much I can lift. I know the rest will come.

[Orinoco]

Thanks Sean, I appreciate that what may work for you may not work for me and visa versa, having said that it was after reading your inspiring log that I decided I would try the SL 5x5, I guess I just wanted to gauge your results in both body and strength results

[Sean Steele]

3-8-12
Week 10 day 2 Routine A

Squat-
Warm up - 55x5, 110x5, 165,5
Working Sets - 220 4x5 and 1x10

Bench-
Warm up - 65x5, 95x5
Working Sets - 130 4x5 and 1x10
Starting to get tough but still got plenty left in the tank.

Pendlay Row-
Warm up - 65x5, 100x5
Working Sets - 135 4x5 and 1x6

Assistance work

Bench Dips - 11, 11, 11, 10, 8

SLDL - 80x5 and 100 3x5 and 1x10
Did the 5 up like normal then remembered I was going to add weight so I upped it to 100. It felt fine on my back but my knees felt like they were going to bend backwards.

[Deviation]

SLDL - 80x5 and 100 3x5 and 1x10
Did the 5 up like normal then remembered I was going to add weight so I upped it to 100. It felt fine on my back but my knees felt like they were going to bend backwards.
Not everyone has the same range of motion. Don't feel like you have to hit the ground on each rep.

[Sean Steele]

I only go as low as I can while keeping my back straight like in a regular dead lift. I think I just weird knees. I have the same problem when I am working on cars with my knees up against the fender or bumper. After a while they feel like they are going to fold back wards.

[Sean Steele]

3-10-12
Week 10 Day 3 Routine B

Squat-
Warm up - 55x5, 105x5, 160,5
Working Sets - 225 4x5 and 1x10


OHP-
Warm up - 60x5, 90x5
Working Sets - 125 5, 5, 5, 5, 5
GOT THEM BASTARDS!! Barely, I am glad the gym was empty. I was cussing that bar into position on the last two reps.

Dead Lift-
Warm up - 125x5, 175x5
Working Set - 245 1x10
My calves were twitching so bad after the OHP that I wasn't sure I was going to be able to lift these. Got them but I was feeling it in the posterior chain the next day.

Assistance Work-
Barbell Curls - 70 5, 5, 5, 5, 3
I think 5 lbs each time is a little much for curls.

I think I am actually going to drop the assistance work this week and see if that makes a difference on the main lifts. I actually think the dips may be effecting my OHP even though it is two days between them.

[amcredle]

yea OHP aint no joke. they get heavy fast.. but keep doing them they will definitively build muscle. On curls I go up 5 pounds per week. Dips can affect you OHP press as far as recovery goes. You u just have to listen to your body. all curls and dips and pushup etc are recommended wile the weight is light. but once it gets heavy you might have to cut them out.

[Sean Steele]

3-13-12
Week 11 day 1 Routine A

Squat-
Warm up - 60x5, 115x5, 175,5
Working Sets - 230 4x5 and 1x10
OK, these are starting to get hard now. I am really feeling it in my abs.

Bench-
Warm up - 65x5, 100x5
Working Sets - 135 4x5 and 1x10

Pendlay Row-
Warm up - 70x5, 105x5
Working Sets - 140 4x5 and 1x6
I am not sure about these. I may be fooling myself on the last couple sets. I start like a dead lift then straighten out my legs a little bit and keep my back flat and straight. The first 3 sets, I am really good at focusing on lifting the weight with my upper back. I don't even let the weight hit the floor. The last 2 sets I basically do as 5 sets of 1. I lift the weight then put it on the floor and reset between each rep. I might have to upload a video to see what I am doing right/wrong on these. They just don't feel the same from first rep to the last.

Assistance work

I dropped the bench dips to see if t helps with my OHP on Thursday.

SLDL - 105 4x5 and 1x10

[Sean Steele]

3-15-12
Week 11 Day 2 Routine B

Squat-
Warm up - 115x5, 175x5
Working Sets - 235 4x5 and 1x10


OHP-
Warm up - 60x5, 90x5
Working Sets - 125 5x5
Yup, did the same weight again. Only had to strain for the last rep on the last two sets. Will go up next session.

Dead Lift-
Warm up - 125x5, 190x5
Working Set - 255 1x5
No problem with the calves this time. I don't know why but I just stopped at 5. it wasn't a struggle to lift. I probably could have gotten my 10 but I just stopped. A couple minutes later I had one heck of a head ache.

Assistance Work-
Barbell Curls - 70 5x5
Will go up next session.

[Sean Steele]

3-17-12
Week 11 day 3 Routine A

Squat-
Warm up - 60x5, 120x5, 180,5
Working Sets - 240 4x5 and 1x8
I don't know if it was the weight or an off day. Even the 180 on my warm up felt heavy.

Bench-
Warm up - 70x5, 105x5
Working Sets - 140 4x5 and 1x10
The last one of the last set was a little tough.

Pendlay Row-
Warm up - 70x5, 105x5
Working Sets - 140 4x5 and 1x5
I stayed at 140 for this week even though I got my reps last time. Still not sure on these but I will go up in weight next time.

Assistance work

SLDL - 110 4x5 and 1x10

[Sean Steele]

I am going to be taking the week off from the gym. My ankle isn't getting any better. I have decided to give it a break and will be seeing my doctor on Thursday. Hopefully I will be back in the gym next week.

[Deviation]

I am going to be taking the week off from the gym. My ankle isn't getting any better. I have decided to give it a break and will be seeing my doctor on Thursday. Hopefully I will be back in the gym next week.
RICE. Rest, Ice, Compression, Elevation. The week off is probably what your doc will tell you if he's anything like mine. I usually get "well stop doing that". lol

[Sean Steele]

I have a compression sleeve for it but have not been elevating or icing it. I will do that tonight. Thanks.

[Deviation]

I have a compression sleeve for it but have not been elevating or icing it. I will do that tonight. Thanks.
I keep ice packs and bags of frozen peas around. ;) Don't be afraid to ice any spot that acts up on you. Its been a big help to me.

[Sean Steele]

I have two ice packs that don't freeze solid, I use those so they mold to surfaces. I don't eat peas so I don't keep them around. I iced it last night and it may have made it worse. At least it felt worse when I got up to get some dinner.

It never really swelled up or got warm like a sprain, just a big bruise. I jumped off of a rock wall about 6 weeks ago. 5-6 foot drop and landed solid on compressed sand surface, felt like concrete and didn't give a mm. I was still able to walk but it hurt like hell. I bruised up on both feet but my left one worse. After a few days, the bruise went away and so did the pain. Then two weeks later it started hurting again but only after Tuesday. I attributed it to my lifting so I changed my foot position on the squats. Now it is 4 weeks later and I can actually see a difference in shape between my two ankles but it doesn't feel swollen. It hurts all the time but is the worst when I change states, from resting to active or vice-versa.

[Sean Steele]

Well, I have my appointment after work today, I hope the doc says I can get back to the gym next week.

Having this time off has me thinking about the routine. I wonder when you are supposed to increase the rest time between sets. I have been at 60 seconds for the whole 11 weeks that I have completed. Last week, I experimented with 90 seconds rest between sets on the OHP. If that helps me get the reps should I do it or should I be trying to stick with the same rest period?

[Deviation]

90 seconds isn't unreasonable.

[Sean Steele]

Tibialis Posterior Tendinopathy, Tendinitis in my ankle. Probably won't be back to the gym next week. I got a referral for physiotherapy. I am going to try to get this scheduled and completed as soon as possible.

[Deviation]

Bummer. Time off is probably what you need then. Don't rush it. I know when I had a small fracture in my foot, it took about 6 weeks to get right.

[Sean Steele]

Hmmm. I just went back thru my log here and realized that my ankle started hurting one week after I stopped wearing shoes while lifting. I can't remember when I went to that park and jumped off the wall but I was thinking that it was a couple weeks before my ankle started hurting. Maybe the previous injury and the lack of support from no longer wearing shoes added up to injure my tendon. I think I will add this time line to what I tell my physio.

[Deviation]

That would make sense. Shoes will help spread the load. Could very well have caused it.

[Sean Steele]

My Physical Therapist said that it was OK to go back to the gym this week. She said to start light and listen to my foot. I will dial back to week 8 weights and see how it goes. She also wants me to wear shoes. The only shoes I have right now are my running shoes with the squishy heal. I will try to use them until I can get my lifting shoes. May be a couple weeks. She also said to ease into the running and start with just walking for a couple days. Yesterday would have been my cardio day but I didn't go to the gym after my therapy. Friday would be my next cardio day but I have therapy that day too. I will start the cardio next week.

Also, Since I have been off for two weeks and I would have done week 12 the first week that I took off, I am calling this week 1 part 2. I will save my excel sheet and reset everything with my new starting weights. I still plan on doing 5x5 and adding 5/10 lbs as normal. I know I will hit failure pretty quick but I want to get back to where I was and then see how far I can go with the 5x5 before changing anything.

[Deviation]

If you don't want to spend the cash on lifting shoes, try some Converse. Chucks are nice & flat. Also way cheaper than lifting shoes.

[Sean Steele]

I was looking at Chucks. I found a cross fit type shoe that is about the same price, on sale. Not sure about the quality though, since I have never heard about the shoe.

Here are the ones I found. http://www.vsathletics.com/product.php?xProd=2369&jssCart=9550397732466308ed684fa15440f6cb

[Deviation]

Not sure on those. Can you try them on before you buy? Hate to end up with crappy fitting shoes. May also want to look into New Balance's Minimus - http://www.newbalance.com/nb-minimus/ I'm going to pick up a pair of the zeros for running myself. Granted, they are $110. My current pair of Sauconys were just as much though. And I don't use them just for lifting so I can sorta justify it in my mind. ;)

[Sean Steele]

I might go with the Chucks just because I can try them on. I have never seen the VS shoes anywhere. The sale price is thru their website, Amazon has them for twice that. I have even tried finding used, hate the thought of used athletic clothing but I think I could live with used shoes. Doesn't matter since I couldn't find any.

I can justify the price easy enough, just can't afford it right now. I bought a new motorcycle last weekend and they wanted another $250 down that I didn't really have.

[Sean Steele]

4-3-12
Part 2
Week 1 day 1

Squat-
Warm ups - 45x5, 90x5, 135x5
Working Sets - 185 4x5, 1x10
These were a little tough after two weeks off. I am sure I am going to feel it in my quads tomorrow.

OHP-
Warm ups - 55x5, 80x5
Working Sets - 110 5x5
These didn't feel as shaky as they used to even with the shoes. A little struggle with the last couple reps of the last set but no failure.

Dead Lift-
Warm ups - 100x5, 155x5
Working set - 205x10
Felt solid. No issues with these.

[Sean Steele]

Forgot to log last week.

4-5-12
Part 2
Week 1 day 2

Squat-
Warm ups - 45x5, 95x5, 140x5
Working Sets - 190 4x5, 1x10
Still sore from Tuesday.

Bench-
Warm ups - 55x5, 80x5
Working Sets - 110 4x5, 130 1x10
110 felt light so I added 20 to my last set and still did my 10.

Row-
Warm ups - 55x5, 80x5
Working set - 110 4x5, 1x10
This one was just about right will go up 5 from here.

[Sean Steele]

Saturday, 4-7-12 should have been week 1 day 3 but my legs were still sore from Tuesday and Thursday so I skipped it.

[Sean Steele]

4-10-12
Part 2
Week 2 day 1

Squat-
Warm ups - 50x5, 95x5, 145x5
Working Sets - 195 4x5, 1x10
Much better. No soreness today, one day after lifting.

Bench-
Warm ups - 70x5, 100x5
Working Sets - 135 4x5, 1x10
Good weight.

Row-
Warm ups - 60x5, 85x5
Working set - 115 4x5, 1x10
Last two reps of the last set were heavy.