Orinoco's SL 5x5

[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/NonCommer...&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?