What training are you doing/have you done today? Vol.2
Discussion
Week 7, Day 3 - StrongLifts 5x5
Squat - 5x5 @ 90kg
OH Press - 5x5 @ 45kg
Deadlift - 1x5 @ 80kg
The last squat had bad form. Leant to the left a bit on the way up. Put that down to not breathing properly!
My shoulder hurts whilst it's down by my side at the moment, but I thought I would try the OHP anyway. It was fine - didn't give me any problems at all! Infact, it was the most pain free my shoulder has been in the last 24 hours.
I think I need to change my grip on dead lifts. I've been doing it with both palms facing me. Time to try one facing each way!
Really enjoying this program! Can't wait for another 5 weeks time see what I'm doing then!
Squat - 5x5 @ 90kg
OH Press - 5x5 @ 45kg
Deadlift - 1x5 @ 80kg
The last squat had bad form. Leant to the left a bit on the way up. Put that down to not breathing properly!
My shoulder hurts whilst it's down by my side at the moment, but I thought I would try the OHP anyway. It was fine - didn't give me any problems at all! Infact, it was the most pain free my shoulder has been in the last 24 hours.
I think I need to change my grip on dead lifts. I've been doing it with both palms facing me. Time to try one facing each way!
Really enjoying this program! Can't wait for another 5 weeks time see what I'm doing then!
GavC88 said:
Asterix said:
Hey there 
Glad to see someone else on the program - LordGrover did the 12 weeks as well and had good results.
May I ask how much you weigh? I'm 74.5kg so will be getting to my BW squat in around 6 sessions. That'll be my next milestone.
And yeah, the app is great! Only issue I have is that I make a note of my progress in KGs but it's easier to work out what's needed on the bar in lbs as all the gym plates are marked that way - so I keep switching between the two.
I can definately feel a difference, especially in my thighs and backside - the rest feels like I'm firming up somewhat.
It seems good to me. I'm 26, about 95kg, 6ft3. I've never really gone to a gym before so I'm happy with the progress I've done in 7 weeks!Glad to see someone else on the program - LordGrover did the 12 weeks as well and had good results.
May I ask how much you weigh? I'm 74.5kg so will be getting to my BW squat in around 6 sessions. That'll be my next milestone.
And yeah, the app is great! Only issue I have is that I make a note of my progress in KGs but it's easier to work out what's needed on the bar in lbs as all the gym plates are marked that way - so I keep switching between the two.
I can definately feel a difference, especially in my thighs and backside - the rest feels like I'm firming up somewhat.
Squats today seemed easier than 85kg, but that happens sometimes. 3 sessions until I'm body weight squatting!
I have noticed that my arms have grown the most from the last 7 weeks!
I've been following your progress on here!
Challo said:
GavC88 said:
Asterix said:
Hey there
Glad to see someone else on the program - LordGrover did the 12 weeks as well and had good results.
May I ask how much you weigh? I'm 74.5kg so will be getting to my BW squat in around 6 sessions. That'll be my next milestone.
And yeah, the app is great! Only issue I have is that I make a note of my progress in KGs but it's easier to work out what's needed on the bar in lbs as all the gym plates are marked that way - so I keep switching between the two.
I can definately feel a difference, especially in my thighs and backside - the rest feels like I'm firming up somewhat.
It seems good to me. I'm 26, about 95kg, 6ft3. I've never really gone to a gym before so I'm happy with the progress I've done in 7 weeks!Glad to see someone else on the program - LordGrover did the 12 weeks as well and had good results.
May I ask how much you weigh? I'm 74.5kg so will be getting to my BW squat in around 6 sessions. That'll be my next milestone.
And yeah, the app is great! Only issue I have is that I make a note of my progress in KGs but it's easier to work out what's needed on the bar in lbs as all the gym plates are marked that way - so I keep switching between the two.
I can definately feel a difference, especially in my thighs and backside - the rest feels like I'm firming up somewhat.
Squats today seemed easier than 85kg, but that happens sometimes. 3 sessions until I'm body weight squatting!
I have noticed that my arms have grown the most from the last 7 weeks!
I've been following your progress on here!
I suggest you have a good look at the main website first - http://stronglifts.com
It's simple, and the app is brilliant, but get ready for it to lull you into a false sense of security - piss easy for the first 6 weeks, then you have to start working.
But, and I stress, but start with the bar. Don't try and jump. It will bite you hard.
Edited by Asterix on Wednesday 3rd September 21:55
I'm going to start a 5x5 thread so we can take the details out of this thread - still post here but without the rubbish, if you know what I mean.
5x5 thread here chaps - http://www.pistonheads.com/gassing/topic.asp?h=0&a...
5x5 thread here chaps - http://www.pistonheads.com/gassing/topic.asp?h=0&a...
Edited by Asterix on Wednesday 3rd September 21:45
Tonight>
Squat (high bar, beltless)
5x60,100,140kg
2,2,12,3,3,6,3 x 180kg (12 set https://www.youtube.com/watch?v=-eCidW_xono )
Ab roll:
10x BW,15kg,20kg(plate on back)
Home. Trying to keep form tight & consistant, stopped on rep 12 before it got sloppy. 180x20 is the aim over the coming weeks. On a diet, which is going well, no strength loss so far.
Squat (high bar, beltless)
5x60,100,140kg
2,2,12,3,3,6,3 x 180kg (12 set https://www.youtube.com/watch?v=-eCidW_xono )
Ab roll:
10x BW,15kg,20kg(plate on back)
Home. Trying to keep form tight & consistant, stopped on rep 12 before it got sloppy. 180x20 is the aim over the coming weeks. On a diet, which is going well, no strength loss so far.
DLs
1 x 3 at 220kg
2 x 2 at 220kg
I think I need more rest time now it's getting to the business end of my lifting. I'm happy though as my 3RM is 225kg at 93kg bw, and I'm currently 87kg and feel like I'd have that lift. It's 225kg for double in my next session.
Bench
3 x 2 at 135kg
then had to shoot
1 x 3 at 220kg
2 x 2 at 220kg
I think I need more rest time now it's getting to the business end of my lifting. I'm happy though as my 3RM is 225kg at 93kg bw, and I'm currently 87kg and feel like I'd have that lift. It's 225kg for double in my next session.
Bench
3 x 2 at 135kg
then had to shoot
Early Session>
Extra wide bench:
5x 60,80,100,120kg
6,6x 110kg
10x 100kg
Flys:
10,10,10
Cable crossovers:
10,10, 10
Seated DB curl:
10,10,4
EZ curl:
10,10
Home. Good, chest seems to be getting stronger. Weight hasn't really dropped, despite eating 800 cals less, walking a few miles each day and adding in conditioning. However, waist is smaller, and definitely loosing body fat, strength seems to be on the up too. Long may it continue.
Extra wide bench:
5x 60,80,100,120kg
6,6x 110kg
10x 100kg
Flys:
10,10,10
Cable crossovers:
10,10, 10
Seated DB curl:
10,10,4
EZ curl:
10,10
Home. Good, chest seems to be getting stronger. Weight hasn't really dropped, despite eating 800 cals less, walking a few miles each day and adding in conditioning. However, waist is smaller, and definitely loosing body fat, strength seems to be on the up too. Long may it continue.
didelydoo said:
Kettlebell circuit>
10 swings, 10 rows, 10 goblet squats
5 rounds, 1 min rest between rounds, 48kg bell.
Better than last time, but still horrible.
Mondays, Wednesday & Friday are the days I've dedicated to simple compound lifts, in a attempt to boost my strength, which is shockingly rubbish in some areas. This leaves me Tuesday, Thursday and weekends for fun! Fun being whatever I fancy on the day.10 swings, 10 rows, 10 goblet squats
5 rounds, 1 min rest between rounds, 48kg bell.
Better than last time, but still horrible.
I saw you post this the other day, and thought that looks simple and challenging. As soon as I started the first set I called out "you t
t" far louder than I should have, and really wished I hadn't started. With that weight each movement has it's own challenges! I enjoyed it though, or at least I felt good about finishing it! The minute rest isn't too bad, but I did start stealing a few seconds between each set. I'm going to do this once a week, but only increase the rounds once I can do each set without pausing!Box squats today, that's just sitting down right?
Have been doing 5x5s for the last month. New programme started this week. Will last four weeks.
Three central exercises to do in the week together with a reduced number of 5x5 sets.
The central exercises are a brutal pyramid: 50 40 30 20 10 10 20 30 40 50 reps
leg press this week was 140 160 180 200 220 220 200 180 160 140
bench press 60 65 70 75 80 80 75 70 65 60
lat pulldown 40 45 50 55 60 60 55 50 45 40
Three central exercises to do in the week together with a reduced number of 5x5 sets.
The central exercises are a brutal pyramid: 50 40 30 20 10 10 20 30 40 50 reps
leg press this week was 140 160 180 200 220 220 200 180 160 140
bench press 60 65 70 75 80 80 75 70 65 60
lat pulldown 40 45 50 55 60 60 55 50 45 40
Today>
Squat (Highbar, Beltless):
5x 60,100,140kg
2,2,14,3,6,5 x 180kg (32 reps total) ( https://www.youtube.com/watch?v=DSXDMeMTJRA )
Thing feeling like there working properly, glute and quads doing the lifting, feels good. 20 x 180 isn't far off.
Chins, Smith rows, lat Pull overs.
Home.
Highbar beltless stuff seems to be fixing all of my issues = Ace
Squat (Highbar, Beltless):
5x 60,100,140kg
2,2,14,3,6,5 x 180kg (32 reps total) ( https://www.youtube.com/watch?v=DSXDMeMTJRA )
Thing feeling like there working properly, glute and quads doing the lifting, feels good. 20 x 180 isn't far off.
Chins, Smith rows, lat Pull overs.
Home.
Highbar beltless stuff seems to be fixing all of my issues = Ace
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