Orinoco's SL 5x5

[Orinoco]

After reading Sean's SL 5x5 I felt truly inspired and decided to give it a go, using the excel template sheet I have started from scratch so all my starting weights were the base ones, I have been overweight for the last 10 years, 3 years ago I weighed in at 336lbs and decided to do something about it, through cycling and some faddy dieting I got down to 238lbs, unfortunately I couldn't maintain that as some of the diets I did to get to that were never going to be a long term solution. For the past 3 months on and off mainly off I have been doing all sorts of split routines without any real methodology, so when I saw the simplicity of the SL 5x5 program I was sold

Some of my starting stats

06/03/2012
Current weight 262lbs
Body Fat 34%
Height 5'11
Chest 48
Shoulders 48
Waist 43
Hips 45
Thighs 27
Biceps 15
Forearms 13
Neck 18
Calves 18

2 warmup sets
Barbell Squat 45x5

2 warmup sets
Bench Press 45x5

2 warmup sets
Bent over rows 65x5


The weights felt really light, however I was able to concentrate on form and that felt great, I can't wait to do Routine B I feel so motivated and if I am honest really want to get stuck into it today but know that I must wait until Thursday, once I do Thursday I'll post back, I'll be posting my body stats every 2 weeks

[amcredle]

Welcome im a big Fan of strongLifts. its what i started out on and still use today. Look forward to seeing how you progress. Starting a log is a big step. It really helps you stay on track as you know guys will be here motivating you daily. so good luck.

1 advice is do the whole 12 weeks. Your not gonna see much improvement at first,but it will happen. It takes time. If your looking to loose weight also remember that your diet is just as important as working out.

[Jasonhannen]

Hi Orinoco.

I'm really pleased Sean's 5x5 has inspired you. If you need help with the nutrition and calorie goals let me know as I am currently doing a 5x5 programme and have some sound advice on nutrition.

Good luck bro and keep up the good work

[Orinoco]

Thanks Amcredle, Jason,
I will definitely stick to the 12 week plan, looking forward to the times when the weights start to get hard and to hopefully push through, jason any pointers you can give me on the nutrition and calorie goals greatly appreciated, the fact the plan is so structured is a major plus for me knowing exactly what weight, reps and when I'll be doing exercises over the next 12 weeks is great, I do hope to lose some weight through this over the next 3 months but I am not expecting big things to reduce body fat whilst maintaining weight and gaining strength and muscle would be awesome, but I am also realistic and don't expect instant results, they will come in time if I stick to the plan

[Jasonhannen]

Hi Orinoco

Nutrition is as important as training to achieve your goals

First things first use a website like myfitnesspal.com to log or your nutrition intake, if you have a smart phone the app is free and has a barcode scanner to make things easy.

Make sure you hit your nutritional goals everyday, there is no shame in going over your goals from time to time but all the hours you put into training will pay off if you invest a bit of time into understanding nutrition.

A rough estimate of your goals is here http://www.jefit.com/forum/showthread.php?5201-Daily-Quotas-of-Calorie-Intake-MEN

If you want to ensure you have the right goals to start with then read this thread http://forum.bodybuilding.com/showthread.php?t=121703981 If you get stuck with this I can help because I spent many hours learning it myself.

If you decide to use myfitnesspal then feel free to add me as a friend, lots of other people using JEFIT also use myfitnesspal as a nutrition log. you dont need to input your training routine into myfitnesspal as it is useless for training but excellent as a nutrition log.

You have the right attitude bro and I'm certain you are going to achieve what you want to achieve.

I am two weeks into a 5x5 programme and hitting my nutritional requirements, I can seen better results than the 2 years worth of using all the clichéd advice which I why I advise anyone to learn what their nutrition requirements are.

Good luck bro, if you want any help figuring out your BMI, BMR protein, carb and fat goals etc let me know

But please if you put the effort into training put the same effort into understanding your nutritional requirements and it will pay off. if you dont get the nutritional elements right your time and hard work in the gym is not maximised.

[Orinoco]

08/03/2012

Routine B

I couldn't wait to do this today

5 minutes warmup on rowing machine

2 warmup sets
Barbell Squat 50x5

I think I am going to have to invest shortly in an olympic bar and new plates, my bar is the small thin type which doesn't really lend itself to good form, as I am unable to get my arms in the correct position due to the small or at least seems small width between plates my wrists are bent under the bar and I am unable to get my thumbs above as shown in the correct form videos that many have posted, I can see this becoming a problem as the weight increases, I will also need to buy a squat/power rack

2 warmup sets
Shoulder Press 45x5
Completely new exercise to me and even at this low weight felt I was being worked by the 5th set

2 warmup sets
Deadlifts 90x5
Definitely one I need to concentrate on form with, think with my smaller bar I need to raise it slightly as the bar sits very low to the floor

100% motivated and wishing my life away, wanting it to be Saturday for my next workout day

Assistance Exercise
2 warmup sets
Barbell Curls 45x5
This felt quite easy to do but no doubt as the weight increases so will the effort required, but great to get the form nailed on

10 minutes on rower, have to admit I found this hard going but hopefully as time goes by it will become easier

[Deviation]

Glad to see another logger.

You'll want to pickup a set of Olympic weights & bar. And if you can, get a full power rack. You'll be glad you spent the extra money on it versus the squat rack.

[Jasonhannen]

I hate Deadlifts, they are my least favourite exercise.

It's good you are warming before lifting, me and my buddy are on week two of a 5x5 and we don't do a cardio warm up just lifting warm ups.

I have penciled in to do a quick cardio warm up in future - you have already inspired me :)

[Sean Steele]

I am honored that you say you took inspiration from me. I wish you all the success in the world. Keep doing what you are doing by concentrating on form. Oh, I see you are warming up on a rowing machine. Where did you get it? I want to set myself up with a home gym but have been unable to find a rowing machine for less than $500. I did find a place where I can get a 300# Olympic weight set and a rack with bench for about $500 total.

Oh, and dead lifts are my favorite. Nothing makes you feel more like a man than taking hold of something and fighting with gravity for possession.

[Deviation]

I hate Deadlifts, they are my least favourite exercise.
You and mrwright. I swear. I need to get you guys to see the light.

Oh, and dead lifts are my favorite. Nothing makes you feel more like a man than taking hold of something and fighting with gravity for possession.
^This guy has the right idea. ;)

[Orinoco]

Thats great Jason, I have already taken on the myfitnesspal food logging your recommended after reading the links you sent me, its great that there are quite a few of us logging the SL 5x5 and at various stages of the plan, with some having completed it like amcredle and a strong advocate of its success.

Sean, my rower is nothing special but does the job, it is a vfit ar1 artemis machine, I was lucky in that someone where I work was throwing it out having bought it and never used it, I must say I felt as though in those 5 minutes warming up on the rower I got more than my usual warmup on my bike for 20 minutes on a turbo trainer, I hope I can come to love deadlifts like you, they were uncomfortable today but I am putting that down to the fact that as the bar was sitting so low I was overstretching

Deviation we are currently in the process of waiting to move house so once the move is complete I will definitely be looking at a power rack having done some reading on them this afternoon, any in particular you recommend or that I should stay away from

[Deviation]

Here's the rack I have: http://www.yorkbarbell.com/NonCommercialProducts.php?ProductType=Training%20S tations&Category=Fitness%20Training%20Series%20(FTS)&ProductID=462 Two things that bug me about it: 1) the chin up bar is pretty narrow 2) the J hooks for the bars are a bit wide. Nothing that would prevent use of it. I use it all the time.

This one seems to be popular: http://www.bodysolid.com/home/Item.cfm?ID=489 I haven't used it so I can't comment on that. Just make sure you get one that is built from thick tubing. If you're lucky enough to have a fitness shop near you, go there. You can climb on their display models and see how well they're built. Just a word of advice though: ask them first. I got the strangest looks when I did that.

Also, check craigslist. That's how I got mine w/plate rack, several attachments, and plate carriage.

[Orinoco]

Week1 3rd workout 10/03/2012

5 minutes warmup on rowing machine

2 warmup sets
Barbell Squat 70x5x5

I increased the weight to 70lbs as before starting this routine I was squatting 140lbsx3x12 although not deep squats, this weight again felt comfortable

2 warmup sets
Bench Press 70x5x5

Again I increased the weight here but as above will now be going up in 5lb increments as per the plan, the weight again felt very comfortable and I was able to focus on my breathing and form

2 warmup sets
Bent over rows 70x5x5

Felt good doing these today after watching tons of videos on correct form, I felt at the end I could have easily done the sets again

Assistance Exercise
Bodyweight x5x5

10 minutes to finish up on rowing machine, workout today felt great, can't wait for Monday my next workout day

[Orinoco]

Week2 Day 1 12/03/2012

I almost took the easy route and skipped this workout, Monday's are always hectic for me I get home from work at around 18:30 at 19:00 I play badminton straight from badminton I pick my daughter up from guides and return back to the house at 20:45 when I finally get to have some tea, unfortunately due to circumstances outside of my control I did not eat at all yesterday, hardly the right preparation to be playing badminton followed by my routine, the easy but wrong thing to do would have been to skip the routine, but I am 100% committed to this plan and failure isn't an option, although I have to admit I found the routine very hard, any energy I did have was depleted during a torturous game of badminton! But the feeling of satisfaction when I squeezed my last rep made it all worth it

2 warmup sets
Barbell Squat 75x5x5

2 warmup sets
Shoulder Press 50x5x5

2 warmup sets
Dead Lift 95x5x5

As previously mentioned I struggled with these as my bar is not an olympic bar and so sits very causing me to have to overstretch to reach the bar, I am once we move going to purchase and new bar and weights, however in the meantime I have to make do with what I have, by using spare weights I stood the barbell and weights on top and this corrected the height from floor issue and made this feel much more coomfortable and I was happy with my form and did not feel as though I was now overstretching

Assistance Exercise
Barbell Curls 50x5x5

I just want to add that it is easy to skip a workout and that can be the start of the slide down the slippery slope but remain 100% focused and you will be ok

[Deviation]

Glad you went. You'd feel terrible if you didn't. Sometimes you just need that little extra push to get you moving. Once you get moving, you're always glad you did. At least that's how it is for me.

[Orinoco]

Week2 Day 2 14/03/2012

5 minutes warmup on rowing machine

2 warmup sets
Barbell Squat 75x5x5

2 warmup sets
Bench Press 75x4x5, 75x1x10

2 warmup sets
Bent over rows 75x4x5, 75x1x10


Assistance Exercise
Bench Dips
2 warmup sets
Bodyweight x4x5, x1x10

10 minutes to finish up on rowing machine

[Orinoco]

Week 2 Day 3

Weight 253lbs
Bodyfat 31.9% (Tanita Ironman Scales)

2 warmup sets
Barbell Squat 85x4x5, 85x1x5

2 warmup sets
Shoulder Press 55x4x5, 55x1x10

2 warmup sets
Dead Lift 100x1x10

Assistance Exercise
2 warmup sets
Barbell Curls 55x4x5, 55x1x10

[Jasonhannen]

You and mrwright. I swear. I need to get you guys to see the light.

^This guy has the right idea. ;)

I found out why I hate Deadlifts so much... I wasn't doing the exercise correctly, too much weight not enough form. Deadlift isn't so bad if done correctly

[Deviation]

I found out why I hate Deadlifts so much... I wasn't doing the exercise correctly, too much weight not enough form. Deadlift isn't so bad if done correctly
It does make a difference. Check the ego at the door and you'll be in better shape. ;)

[Jasonhannen]

Hey bro what happened, No updates tot he log?