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  1. #11
    Senior Member
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    Feb 2011
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    128
    Week 2 Friday - Workout A
    Weights in kg

    Barbell Squat
    Warmup 20.0x5,40.0x5
    Workout 62.5x5,62.5x5,62.5x5,62.5x5,62.5x5

    Barbell Bench Press
    Warmup 20.0x5,30.0x5
    Workout 47.5x5,47.5x5,47.5x5,47.5x5,47.5x5

    Barbell Bent Over Row 45.0x5,45.0x5,45.0x5,45.0x5,45.0x5

    Decline push up 20, 9, 8
    Incline twisting sit up 10.0x6,10.0x6,10.0x4 (reps each side)


    Feeling good. My legs could definitely feel that I'd been cycling yesterday when I was doing the squats!

  2. #12
    Senior Member
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    Feb 2011
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    128
    Week 3 Monday - Workout B
    Weights in kg

    Barbell Squat
    20.0x5,40.0x5
    65.0x5,65.0x5,65.0x5,65.0x5,65.0x5

    Standing Military Press
    20.0x5,25.0x5
    37.5x5,37.5x5,37.5x5,37.5x5,37.5x5

    Barbell Deadlift
    40.0x5,40.0x5
    70.0x5

    Chin-Up 9, 6, 4
    Incline sit up 10.0x12,10.0x12,10.0x7

  3. #13
    Senior Member
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    Feb 2011
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    128
    Week 3 Wednesday - Workout A
    Weights in kg

    Barbell Squat
    20.0x5,40.0x5
    67.5x5,67.5x5,67.5x5,67.5x5,67.5x5

    Barbell Bench Press
    20.0x5,30.0x5
    50.0x5,50.0x5,50.0x5,50.0x5,50.0x5

    Barbell Bent Over Row
    47.5x5,47.5x5,47.5x5,47.5x5,47.5x5

    Decline push up 18,10,6
    Incline twisting sit up 10.0x6,10.0x6,10.0x3 each side



    I had previously been struggling a bit with the bar and grip position for low bar squats - I watched this video: [url]http://vimeo.com/30763907[/url] and figured out I was actually trying to hold the bar too low which was causing me to support the weight with my hands. After following the advice in the video things felt much better this morning.

  4. #14
    I Am JEFIT Legend Deviation's Avatar
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    Apr 2011
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    Ohio
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    Quote Originally Posted by tjwood View Post
    I had previously been struggling a bit with the bar and grip position for low bar squats - I watched this video: [URL]http://vimeo.com/30763907[/URL] and figured out I was actually trying to hold the bar too low which was causing me to support the weight with my hands. After following the advice in the video things felt much better this morning.
    That video is a good one. Worth watching and re-watching a few times. Great explanations.
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  5. #15
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    Feb 2011
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    128
    Week 3 Friday - workout B
    Weights in kg

    Chin-Up 7, 5, 4

    Barbell Deadlift
    40.0x5,40.0x5
    75.0x5

    Barbell Squat
    20.0x5,40.0x5
    70.0x5,70.0x5,70.0x5,70.0x5,70.0x5

    Standing Military Press
    20.0x5,30.0x5
    40.0x5,40.0x5,40.0x5,40.0x5,40.0x5

    Dumbbell Side Bend 32x12,32x12,32x12


    I ended up doing things in the wrong order because there was a queue for the squat racks! I'm glad there aren't more people at my gym doing Stronglifts!

  6. #16
    Senior Member
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    Feb 2011
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    128
    Week 4 Monday - Workout A
    Weights in kg

    Barbell bench Press
    20.0x5,30.0x5
    52.5x5,52.5x5,52.5x5,52.5x5,52.5x5

    Barbell Squat
    20.0x5,40.0x5
    72.5x5,72.5x5,72.5x5,72.5x5,72.5x5

    Barbell Bent Over Row
    50.0x5,50.0x5,50.0x5,50.0x5,50.0x5

    Decline push up 0.0x16,0.0x10,0.0x6
    Incline twisting sit up 10.0x6,10.0x6,10.0x3


    Had to do bench first, again I had to wait for a squat rack.

  7. #17
    I Am JEFIT Legend Deviation's Avatar
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    As long as you get the lifts in. Sounds like they need more than one squat rack there.
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  8. #18
    Senior Senior JEFIT Member amcredle's Avatar
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    i have that issue sometime to.. thats why i go really early like today i was in the gym at 5am.. or i go really late like midnight. sometimes during the week ill go around 11 when everyone is still at work if i can...
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  9. #19
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    Quote Originally Posted by Deviation View Post
    As long as you get the lifts in. Sounds like they need more than one squat rack there.
    They have two :-)

    Still seem to be a few people wanting to use them at that time of the morning (about 7:30).

    They also have a couple of smith machines which some people squat in... I sometimes see them doing that and think "you'd be better off not using that" but then also thinking "nah, stay there then you won't be using the rack I want to use...".

  10. #20
    Senior Member
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    Feb 2011
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    128
    Week 4 Wednesday - workout B
    Weights in kg

    Chin-Up 8, 5, 3

    Barbell Deadlift
    40.0x5,40.0x5
    80.0x5

    Incline sit up 10.0x12,10.0x12,10.0x12

    Barbell Squat
    25.0x5,45.0x5
    75.0x5,75.0x5,75.0x5,75.0x5,75.0x5

    Standing Military Press
    20.0x5,30.0x5
    42.5x5,42.5x5,42.5x5,42.5x5,42.5x5


    Once again the order is all wrong and I still had to hang around waiting for a rack. I'm sure people are deliberately coming in to the gym just before me to grab the squat racks ;-) Guess I either need to get up earlier or just be prepared to wait.

    Military press is starting to get hard - I did 5x5 but I definitely had to put a lot of effort in to the last couple of sets.

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