tjwood's Stronglifts 5x5 log

[tjwood]

Right OK. Not done this public log thing up to now but I figured it's a new year and everything so why not give it a go.

I was also looking for a change to my routine and given all the talk here of the Stronglifts program I though I'd give that a go too. It sounds similar in some ways to what I was already doing (3 days a week, sessions between 1 hr and 1:15, emphasise full body rather than splits as such) but I think the focus on full-body exercises like squats and increasing weights quickly could be good.

Bit of background - I've been working out regularly since December 2010. I'm 193 cm tall (6'4"). When I started then I was 76 kg (168lb) and skinny. I'm now 87 kg (192lb) I'm not sure of body fat exactly - the accumeasure caliper says something like 8%, though I'm not sure if I believe it, but I don't think it's changed much over the past year. I'll post some progress pictures soon.

I like to eat a healthy varied diet - mostly home-prepared/home-cooked food - though I've not been very strict at tracking calories etc. I'm trying to avoid supplements etc and so far haven't taken any (apart from vitamin D) - not even protein shakes/whey. To me doing without them is part of the challenge!


Anyway, that's enough background. On to the workout log...

I used the spreadsheet to get my starting weights, and I may have rounded up a little.

Week 1 Monday - workout A
All weights are in kg

Barbell Squat -
Warmup 20.0x5,32.5x5
Workout 52.5x5,52.5x5,52.5x5,52.5x5,52.5x5

Barbell Bench Press
Warmup 20.0x5,30.0x5
Workout 40.0x5,40.0x5,40.0x5,40.0x5,40.0x5

Barbell Bent Over Row
No warmup
Workout 40.0x5,40.0x5,40.0x5,40.0x5,40.0x5

I decided to follow the program and start light, and I really paid attention to form (following the guides on stronglifts.com which are different in places to the Jefit database but seem to make sense) today. I didn't do a warmup for the row because without weights the bar is not held off the floor.

Everything seemed very easy - I was done in less than 40 minutes and didn't really feel like I'd done much - but I guess the weights will start to increase quite quickly so I'll try and stick to the program for now...

[Deviation]

About time you joined in! I'm thinking we should rename the "Public Log" section to "StrongLifts Log".

[tjwood]

OK so here's my progress pictures, when I started a year ago and today:
http://www.jefit.com/forum/showthrea...-and-1-year-on

[decu68]

Tywood, I found the beginning pretty simple too but it will get harder as you go. The hardest thing about weight lifting is actually doing it and to keep on doing it. 1 year under your belt; good for you. Keep up the good work.

[amcredle]

About time you joined in! I'm thinking we should rename the "Public Log" section to "StrongLifts Log".

I think we are starting a trend. Funny thing is Stronglifts has their own forum strictly for people who love stronglifts. I had log in it but stopped. This is pretty much mu home now..

The weight is light in the beginning. with work out A i also do pushups and ab work at the end. For pushups you do 3 sets to failure. or you can do dips.... or both..

at the end of work out B add Pull ups, Diamond Pushups to hit your tries and again ab work. Those additions will surly work you out wile the weight is light and is recommended to do during the program if you have the energy

[tjwood]

Week 1 Wednesday - workout B
All weights are in kg

Barbell Squat
Warmup 20.0x5,40.0x5
Workout 55.0x5,55.0x5,55.0x5,55.0x5,55.0x5

Standing Military Pres
Warmup 20.0x5,20.0x5
Workout 30.0x5,30.0x5,30.0x5,30.0x5,30.0x5

Barbell Deadlift
Warmup 40.0x5,40.0x5
Workout 60.0x5

Chin-Up 9, 8, 5

Incline sit up 10.0x12,10.0x10,10.0x7



Following amcredie's suggestion I added 3 sets of chin ups and 3 sets of weighted incline sit-ups (to failure) on to the end of the workout.

Still found the stronglifts part relatively easy, again finished that bit in about 35 mins, but I can see that in a couple of weeks the weight will be increasing and things will start getting harder.

[tjwood]

Week 1 Friday - Workout A
Weights in kg

Barbell Bench Press
Warmup 20.0x5,30.0x5
Workout 45.0x5,45.0x5,45.0x5,45.0x5,45.0x5

Barbell Squat
Warmup 20.0x5,40.0x5
Workout 57.5x5,57.5x5,57.5x5,57.5x5,57.5x5

Barbell Bent Over Row
No warmup
Workout 42.5x5,42.5x5,42.5x5,42.5x5,42.5x5

Decline push up 18, 12, 8
Incline twisting sit up 10.0x6,10.0x5,10.0x3


I did the bench press first purely because the 2 squat racks in the gym were both in use. This might be an issue when the weights start to get heavy - I know I should really be doing squats first. I also went up by 5kg on the bench mainly because I couldn't find any 1.25kg plates.

Other than that - added 3 sets of decline press ups (feet raised on a windowsill about 2'6" high) (to failure) and incline twisting sit ups (reps are each side).

Squats felt a little harder than previously, I guess mainly because it's the third time in a week...

[Deviation]

Squats felt a little harder than previously, I guess mainly because it's the third time in a week...

Yep. That's expected given the routine. I would imagine you'll feel that less as you progress.

[tjwood]

I couldn't work out on Monday this week due to a problem with my car... also I was feeling a little under the weather, think I may have some winter bug or other. So I did Monday's workout on Tuesday. Will probably end up missing a session this week though I might see if I can squeeze one in at the weekend.

Week 2 Tuesday - Workout B
Weights in kg

Barbell Squat
Warmup 20.0x5,40.0x5
Workout 60.0x5,60.0x5,60.0x5,60.0x5,60.0x5

Standing Military Press
Warmup 20.0x5,25.0x5
Workout 35.0x5,35.0x5,35.0x5,35.0x5,35.0x5

Barbell Deadlift
Warmup 40.0x5,40.0x5
Workout 65.0x5

Chin-Up 7, 6, 4

No sit-ups today as I was worried they'd make me feel unwell.

[tjwood]

No gym workout today (I'll go tomorrow as usual and end up skipping one session this week due to illness and car issues) but I did cycle to work for the first time since before Christmas. I normally do this two days a week (Tuesdays and Thursdays when I'm at the gym Mon/Wed/Fri) as it's excellent cardio, good fun, and saves me some car running costs but for the past few weeks the weather has been pretty terrible or I've been making other excuses not to.

This is my route (horizontal axis is distance in miles, vertical is elevation in feet) - 9.1 miles with three big hills - once in the morning and the same thing backwards in the evening.



This morning it was nice when I set out but I soon discovered I had a fairly strong headwind and also some rain to boot which made going up the hills quite challenging! The first hill was evil but after a few minutes you being to enjoy it and I arrived at work with such a buzz.