CTs SL 5x5 Round 1

[cisco_trooper]

Day 1: Week 1 Workout 1

This is my workout log for StrongLifts 5x5. Today was my first workout and as expected it was extremely easy.

SL 5x5 Starting Weight: 170lbs
SL 5x5 Starting BF%: ~19%

Squats
45lbs 5 x 5

Bench Press
45lbs 5 x 5

Barbell Rows
65lbs 5 x 5

I find my squat form/flexibility to be weak. My heels insist on coming off the floor before I'm down as far as I feel I want to go. I see videos of guys getting their butts real close to the ground and that is my goal in the coming weeks. After noting my concern post-workout I did some research on the issue and found some stretches to try. I did a good 20 minutes of stretches post workout and did a few more slow squats with body weight only trying to troubleshoot the issue. I'm not wanting to deviate from the training program so I'm calling it a day after some more stretching. Day 1 is complete and I'm looking forward to where I'll be a couple months from now when I expect weights to start becoming a little more challenging.

 

[cisco_trooper]

Day 2: Week 1 Workout 2

This is my second workout for SL 5x5. I did some hip mobility stretches prior to the workout to aid in squat performance. It did in fact seem to help a little bit. I'm going to continue doing these stretches both before and after the workout.

Squats:
Warmup: 45 x 5
50 x 6
50 x 6
50 x 6
50 x 6
50 x 6
The extra rep is due to adjustments made after performing the first rep in each set. Foot placement, grip, etc. Not too concerned about the impact of additional volume since we are at a very light weight. I'm continuing to focus on form and exploding through the reps on the way up.

Overhead Press:
Warmup: 45 x 10
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

Deadlift:
Warmup: 45 x 5
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Overall I felt pretty good, but this was obviously not a grueling workout. I took 5gram BCAA and 5gram Creatine Monohydrate pre-workout and post-workout and will continue this supplementation until I have significant reason not to.

 

[CopyCat]

For your squats, try to focus on not leaning forward, but pushing your ass backwards while looking upwards. Then also focus on driving yourself back up by pushing off the floor with your heels. Lastly, curl your toes up at the same time.

 

[cisco_trooper]

Thanks for the advice. I am definitely struggling with feeling like I'm going to fall over. Day 1 I couldn't keep my heels on the ground. It went much better today but there is definitely room for improvement.

I just noticed I overdid the Deadlifts. It is supposed to only be one set of 5. I did a full 5 sets. Oh well.

 

[CopyCat]

Thanks for the advice. I am definitely struggling with feeling like I'm going to fall over. Day 1 I couldn't keep my heels on the ground. It went much better today but there is definitely room for improvement.

I just noticed I overdid the Deadlifts. It is supposed to only be one set of 5. I did a full 5 sets. Oh well.

In the 5x5 I follow it's 5 sets of 5 for deads.

 

[cisco_trooper]

Day 3: Week 1 Workout 3

This is my third SL 5x5 workout. Squats felt great today and there were no notable issues. I've settled on placing my ring fingers on the ring for the squats and was able to bring the bar down a little lower off my shoulders. I think that had a tremendous impact. I didn't feel like falling over and I believe I got my ass down below the knees. For clarification this is the program I'm currently following -> http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Here is today's log:

Squats
45 x 10
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Bench Press
45 x 10
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Barbell Rows
45 x 10
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

 

[cisco_trooper]

Day 4: Week 2 Workout 1

Squats:
45 x 10
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Overhead press:
45 x 10
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Deadlifts:
105 x 5
105 x 5
I did the second set after I realized I didn't warm up. Not optimal but I wasn't stopping on just one set. I really feel like doing more sets here but the program specifically states only one set so that's what I'll do.

Felt good. I'm getting hungrier even though these workouts aren't taxing. I'm excited for the coming weeks.

 

[cisco_trooper]

Day 5: Week 2 Workout 2

Workout felt great this evening and I'm feeling good about my form.

Here is today's log:

Squats
45 x 10
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Bench Press
45 x 10
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Barbell Rows
50 x 10
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

 

[cisco_trooper]

Day 6: Week 2 Workout 3

It's weigh in day. We're still in the first 2 weeks of SL 5x5 so gains are obviously minimal. On an empty stomach this morning I weighed in at only 168lbs with approximate 18.9% body fat. I will admit my diet has not been great lately but that will be fixed soon enough.

I have a horrible toothache going on this evening and it is definitely impacting my concentration. Had the weights been heavier I would have had to opt out. At any rate I managed to push through it and can't wait to get my hands on some pain killers. Hopefully they aren't catabolic.

Here is today's log:

Squats
50 x 10
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Overhead Press
45 x 10
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Deadlifts
75 x 10
95 x 5
115 x 5

As the weights get heavier I will be implementing two warmup sets stepping up to the full 5RM workout weight. Set 1 will be 2/3 5RM. Set 2 will be 5/6 5RM.

Week 2 is complete with no notable issues and squats are getting better and better as the weight gets heavier and heavier. I used to hate leg work. I F'ng love squats. I can't weight to pile 225lbs on my back and rip through a 5RM. It's going to be awesome.

 

[cisco_trooper]

Day 7: Week 3 Workout 1

Great workout tonight. Everything felt great and finally felt a smidge of resistance in the squats. I'm definitely feeling better and better every single workout in regards to squatting. I'm getting real low with little effort. I'm keeping my head up, back straight, and pushing right through the floor and it is awesome. I wish I had taken time out to learn how to do this sooner. I guess my only complaint with the squats is maybe the way I'm holding the bar. I feel like it strains my shoulder a little bit, especially on the first couple sets. It may just be a "warm up / stretching" issue.

What all do you all do in the way of warmups before squatting? Should I be doing something specific for the shoulders?

At any rate, here is today's log:
Squats:
50 x 10
65 x 10
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Bench Press:
45 x 10
50 x 10
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Barbell Rows:
55 x 10
65 x 10
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

 

[cisco_trooper]

Day 8: Week 3 Workout 2

Great workout tonight. The sets were all good, but I will say I'll probably have to get the power rack soon. I can see squatting without a rack becoming difficult in the next 2 or 3 weeks simply due to the difficulty I'm going to start encountering in getting the barbell on and off my back. Anyway, here are the sets:

Squats:
55 x 10
65 x 10
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Overhead Press:
45 x 10
50 x 10
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Deadlift:
85 x 10
105 x 10
125 x 5

 

[cisco_trooper]

Day 10: Week 4 Workout 1

Great workout tonight. The sets were all good. Lifting the squat over my head to get it on my back and back off my back to get it back on the ground is starting to affect my overhead press workout. I felt fatigue toward the end of the overhead press and I know it has to do with pulling the squat weight off the ground and putting it on my back. I'll probably fail at overhead press within the next couple workouts I think. The need for the power rack is becoming more imminent. I may have to lower the price on the PowerTec MultiGym soon to get it out of my house.

Squats:
60 x 10
75 x 10
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Overhead Press:
45 x 10
60 x 10
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Deadlift:
90 x 10
115 x 10
135 x 5

 

[cisco_trooper]

Day 11: Week 4 Workout 2

The workout was great today. I learned I have been performing the rows incorrectly so I dropped the weight back down a little bit and tried to maintain form. I think I'm actually going to drop the weight on them all the way next time I do them. I can't seem to get the bar to my chest and I want to make sure it isn't a strength issue or form issue. I have long arms and my shoulders are tight so I may be anatomically incapable.

Squats:
65 x 10
80 x 10
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Bench Press:
45 x 10
55 x 10
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Rows:
45 x 10
60 x 10
75 x 10
75 x 5
75 x 5
75 x 5
75 x 5

HIIT:
20 minutes on the 100lb heavy bag with 16oz gloves throwing single punches and simple combos at max intensity. Jabs, Right Crossovers, Jab-Crossover-Jab, Crossover-Left Hook-Crossover.

Debating on whether or not to drop the weight back down on the rows. I've got a while to decide. I don't do rows on Friday and then I'm storming Vegas and won't have another workout until the following Monday, so I'll be off for 9 days.

 

[Jymis]

If you can't afford the power rack yet you could do a DIY squat rack. Search google for the instructions but it only cost me 30 bucks to make and will hold a decent amount of weight. This way you at least aren't having to press the weight just to get it on your back.

 

[cisco_trooper]

Day 12: Week 4 Workout 3

Great workout tonight. I almost failed the overhead press. I doubt I'll hit it next time.

Squats:
65 x 10
85 x 10
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Overhead Press:
50 x 10
65 x 10
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Deadlift:
95 x 10
120 x 10
145 x 5

HIIT:
1lb Weighted Speed Rope - Maximum Intensity
8 rounds - 30 seconds maximum effort - 2 minutes rest

 

[cisco_trooper]

It's been a while for me. The trip to Vegas was the first of many ending up going every other week for 6 months straight only ending when I finally quit my job and got a new one with new demands. Things have stablized for me and I have finally sold the MultiGym and am now officially shopping for a Power Rack. I was looking at the Valor BD-7 last year before all this went down but will continue looking.

I'm looking now at the BodyCraft F430 and the PowerTec Power Rack and trying to make a decision.

 

[cisco_trooper]

Dang. Check out the Sorinex Dark Horse. I'd post a link, but I can't.

 

[cisco_trooper]

YES. Guess who just ordered the Sorinex Dark Horse. I can NOT wait until that sucker gets here.

Also order the Pendlay Bench so I should be set for a while. I've got dumb bells from 20lbs to 50lbs if I find I need them. I'm completely stoked. Finally got rid of the MultiGym and am replacing it with some REAL equipment.

 

[farmtireguy]

YES. Guess who just ordered the Sorinex Dark Horse. I can NOT wait until that sucker gets here.

Also order the Pendlay Bench so I should be set for a while. I've got dumb bells from 20lbs to 50lbs if I find I need them. I'm completely stoked. Finally got rid of the MultiGym and am replacing it with some REAL equipment.

Nice

 

[cisco_trooper]

The bench is in. This sucker is solid and weighs about 150lbs. I'm not at all concerned about getting under any amount of weight on this bench. It came fully assembled on a pallet. All I had to do is cut the strap and get it down stairs. Once the rack is in I will be able to start working out again.

 

[cisco_trooper]

...And the Dark Horse is in. I'm having trouble getting around a corner to get it in the basement and some drywall has fallen victim, but I'll get it done if its the last thing I do. I literally need a millimeter to clear.

 

[cisco_trooper]

...and the house wins for now. I've got the Dark Horse setup in the garage and it is a fantastic piece of equipment.

I did a few sets of bench press at 135 and can definitely say I've lost ALOT of strength. I'd say I'm about 60% of where I left off.

My 5x5 officially starts on Friday.