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  1. #41
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    Mar 2012
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    Wednesday 18/4/12 - Squat/Bench/Rows

    Squat
    80kgs - 5, 5, 5, 5, 5

    This weight felt really good after deloading a little. Am looking forward to working my way up to (hopefully) a solid two plate squat for 5x5.

    Bench
    57.5kgs - 5, 5, 5, 5, 5

    Smashed it. No shoulder problems, everything felt good. Finally at the 1 plate bench. (Weak I know, but it is a solid achievement for me!)

    Rows
    52.5kgs - 5, 5, 5, 5, 5

    Form wasn't great in the last two reps of the last two sets, but nothing bad enough to stop upping the weight.



    Going to be doing Fridays workout tomorrow, meaning the dreaded 45kg press. I am already dreading it as my arms feel pretty fatigued from working out 3 days in a row, so I won't actually be disappointed if I don't get it. It'll be the week after when I am back to Mon/Tue/Thur/Fri if I don't get it that I will take a deload.

  2. #42
    I Am JEFIT Legend Deviation's Avatar
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    Apr 2011
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    Ohio
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    Gotta start somewhere man. No one starts out benching 400+.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  3. #43
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    Quote Originally Posted by Deviation View Post
    Gotta start somewhere man. No one starts out benching 400+.
    That is very true! And 4 months ago I could certainly never dream of even de-racking a 60kgs bench, let alone repping it out. So big progress has definitely been had!

  4. #44
    I Am JEFIT Legend Deviation's Avatar
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    If you look at the first post in my log, you'll see I started with 95lbs (~43kg). That's the bar + 2x25lb plates. And as you saw, I just hit 265lbs (~120kg).
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  5. #45
    Experienced Member Chibuike's Avatar
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    Mar 2012
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    Kentucky
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    64
    Keep on keeping on! I use to do SL and indeed the program is a great start!

  6. #46
    Experienced Member
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    Mar 2012
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    93
    Thursday 19/4/12

    Squats
    60kgs - 8, 8, 8

    Press
    40kgs - 5, 5, 5, 5, 5

    Deliberately didn't go for 45kgs again this week, I may actually just go for 42.5kgs next week and work back up, as if it were a deload rather than just one light day.

    Deadlift
    100kgs - 5

    Knackered, so only attempted 100kgs.


    Looking forward to hitting the gym hard next week!

  7. #47
    Experienced Member
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    Mar 2012
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    Tuesday 24/4/12 - Chest / Tricep

    Missed the gym yesterday, routine will be out of sorts this week but I will endeavour to get all 4 workouts in.

    BB Bench Press
    55kgs x 8
    57.5kgs x 7
    60kgs x 5
    62.5kgs x 3

    Didn't quite get the 8, 8, 6, 4 I was going for, so will repeat this weight again next week.

    CGBP (Close Grip Bench Press)
    30kgs x 10,
    32.5kgs x 8
    35kgs x 8

    Never done these before, so kept it pretty light. Did enjoy it though, was an interesting variation to the normal bench.

    Tricep Pulldowns
    50kgs x 8
    50kgs x 8
    55kgs x 4

    DB Flyes
    12kgs x 8
    12kgs x 8
    12kgs x 8

    Supersetted with...

    Pressups
    BW x 10
    BW x 8
    BW x 4


    Holy crap I felt half dead after this! Onto Back/Bicep tomorrow.
    Last edited by Jimmy0; 04-25-2012 at 07:58 PM.

  8. #48
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    Mar 2012
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    Wednesday 25/4/12 - Back / Bicep

    Pullups (Hammer Grip)
    BW x 4/2
    BW x 2/4
    BW x 2/4

    Lat Pulldowns
    48kgs x 8
    55kgs x 5
    48kgs x 5
    35kgs x 10

    EZ Bar Curls
    20kgs x 6
    20kgs x 4
    10kgs x 10

    (Weight not including the bar)

    DB One Arm Rows
    22kgs x 8
    22kgs x 6
    22kgs x 6

    Seated DB Curls
    12kgs x 6
    12kgs x 5


    Then played 1.5 hours of 5-a-side football tonight, and it is fair to say that I am absolutely shattered. Going to watch the rest of the Madrid vs. Munich game and then go to sleep haha!

    No gym tomorrow, got another 1.5 hours of football. Hope to hit the gym Friday for Squat / Bench / Rows (if my legs aren't too tired to Squat!)

  9. #49
    Experienced Member
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    Mar 2012
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    93
    Friday 27/4/12 - Squat/Bench/Rows

    Squat
    82.5kgs - 5, 5, 5, 5, 5

    Actually felt a bit hard because my legs were fried from all the football, but still managed to get every rep.

    Bench
    60kgs - 4, 5, 4, 3, 3

    Thought it was going to be fairly difficult, and it was! Will be doing this weight again next week.

    Rows
    55kgs - 5, 5, 5, 5, 5

    These are starting to get really heavy now. Will come a point soon where I stall due to too much poor form.


    Might hit the gym tomorrow to get in the 4th session, or I may just take the weekend off and start fresh on Monday, not decided yet.

  10. #50
    Experienced Member
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    Mar 2012
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    93
    Monday 30/4/12 - Chest / Tricep

    BB Bench Press
    55kgs x 8
    57.5kgs x 7
    60kgs x 5
    62.5kgs x 3

    Managed the exact same reps as last week.

    I am tempted to just run the SL5x5 bench regime on Mondays too, instead of this 8, 8, 6, 4 way.

    CGBP
    40kgs x 8
    40kgs x 8
    40kgs x 8

    DB Decline Flyes
    10kgs x 8
    10kgs x 8
    10kgs x 8

    BB Skullcrushers
    20kgs x 8
    20kgs x 8
    20kgs x 8

    Machine Flys
    70kgs x 10
    70kgs x 8
    70kgs x 8

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