Discussion
Current stats (I keep getting moaned at for not writing stuff down, so here's as good a place as any)
47yo, 100kg (80kg LBM)
Squats - 5 x 5 x 90kg
Bench - 5 x 5 x 75kg
Deads - 5 x 5 x 110kg (just doing 1 x 5 as instructed doesn't seem enough)
Overhead press - 5 x 5 x 50kg
Barbell row - 5 x 5 x 75kg
47yo, 100kg (80kg LBM)
Squats - 5 x 5 x 90kg
Bench - 5 x 5 x 75kg
Deads - 5 x 5 x 110kg (just doing 1 x 5 as instructed doesn't seem enough)
Overhead press - 5 x 5 x 50kg
Barbell row - 5 x 5 x 75kg
As I just wrote in the other thread
--
Week 9, Day 2 - StrongLifts 5x5
Squat - 5x5 @ 97.5kg
Bench Press - 5,5,3,4,4 @ 35kg dumbbells
Barbell Row - 5x5 @ 65kg
Squats were relatively easy considering I only did 5x5 95kg on my third attempt. Managed to do 5x5 97.5kg first try.
Last squat was the hardest I've ever done..
Bench with 35kg dumbbells wasn't the best. Really need to switch to the Olympic bar to do chest.
Barbell row is getting towards my limit
--
I'm really impressed in the progress I've made using the program in the last 9 weeks. It's not amazing but it's good for me!
100kg squats on Friday! Hoping to nail them first time !!
Might be changing gym soon, to one more suited to weights not cardio.
Only one squats rack and no bench press is starting to get annoying!
--
Week 9, Day 2 - StrongLifts 5x5
Squat - 5x5 @ 97.5kg
Bench Press - 5,5,3,4,4 @ 35kg dumbbells
Barbell Row - 5x5 @ 65kg
Squats were relatively easy considering I only did 5x5 95kg on my third attempt. Managed to do 5x5 97.5kg first try.
Last squat was the hardest I've ever done..
Bench with 35kg dumbbells wasn't the best. Really need to switch to the Olympic bar to do chest.
Barbell row is getting towards my limit
--
I'm really impressed in the progress I've made using the program in the last 9 weeks. It's not amazing but it's good for me!
100kg squats on Friday! Hoping to nail them first time !!
Might be changing gym soon, to one more suited to weights not cardio.
Only one squats rack and no bench press is starting to get annoying!
My session this evening;
Week 8, Day 2 - StrongLifts 5x5
Squat - 5x5 @ 80kg
Bench Press - 5x5 @ 55kg
Barbell Row - 5x5 @ 57.5kg
Stuff is starting to get heavy - I'm really feeling the whole body work on the squats now. Push off with the quads, then engage the glutes and hams and power the hips forward while keeping the core tight. I'm happier with the form today than I was last week - felt heavy and that I was working but in control.
Bench and Rows needed to work as well. I had to switch them around today as the two benches were busy after I finished squats. Was worried that it would affect the bench but I did them ok. In fact, I actually got a bit of a pump out of it which I haven't had before.
Something else: I can start to see the shape change now. I've thickened up quite a bit and I'm beginning to feel 'solid' if that makes sense - obviously it's all relative to the puny weakling from a couple of months ago.
One brand of Polo shirt I buy, I've had to move up from a medium to a large size. The medium is simply too tight now.
I also can't believe how well my legs have come on, especially my hams and glutes.
Happy.
Really looking forward to the challenges each session - just wish my Press wasn't so crap. Disappointed with them.
Two day rest now - I can feel I need it.
Think I'll have a sneaky beer - haha! Beer macros ftw!
Week 8, Day 2 - StrongLifts 5x5
Squat - 5x5 @ 80kg
Bench Press - 5x5 @ 55kg
Barbell Row - 5x5 @ 57.5kg
Stuff is starting to get heavy - I'm really feeling the whole body work on the squats now. Push off with the quads, then engage the glutes and hams and power the hips forward while keeping the core tight. I'm happier with the form today than I was last week - felt heavy and that I was working but in control.
Bench and Rows needed to work as well. I had to switch them around today as the two benches were busy after I finished squats. Was worried that it would affect the bench but I did them ok. In fact, I actually got a bit of a pump out of it which I haven't had before.
Something else: I can start to see the shape change now. I've thickened up quite a bit and I'm beginning to feel 'solid' if that makes sense - obviously it's all relative to the puny weakling from a couple of months ago.
One brand of Polo shirt I buy, I've had to move up from a medium to a large size. The medium is simply too tight now.
I also can't believe how well my legs have come on, especially my hams and glutes.
Happy.
Really looking forward to the challenges each session - just wish my Press wasn't so crap. Disappointed with them.
Two day rest now - I can feel I need it.
Think I'll have a sneaky beer - haha! Beer macros ftw!
Week 9, Day 3 - StrongLifts 5x5
Squat - 5,5,4,3,0 @ 100kg
OH Press - 5,5,4,5,3 @ 50kg
Deadlift - 1x5 @ 100kg
...disaster
Had a little run last night a felt a twinge at the top of my left thigh, on the inside and about 2 inches down. Didn't think much off it until I tried squatting. I really struggled with the 3 and 4th set, gave the 5th set a miss so I didn't injure myself!
OHP was just a general fail. Last one I couldn't push it up for a 4th rep despite trying 2 or 3 tries.
Did dead lifts at 50kg to see how my thigh was but seemed ok so do did 1x5 at 100 instead of 95kg.
Oh and I hit my shin on the bar on the up of deadlifts. OUCH.
Hello weekend!
Squat - 5,5,4,3,0 @ 100kg
OH Press - 5,5,4,5,3 @ 50kg
Deadlift - 1x5 @ 100kg
...disaster
Had a little run last night a felt a twinge at the top of my left thigh, on the inside and about 2 inches down. Didn't think much off it until I tried squatting. I really struggled with the 3 and 4th set, gave the 5th set a miss so I didn't injure myself!
OHP was just a general fail. Last one I couldn't push it up for a 4th rep despite trying 2 or 3 tries.
Did dead lifts at 50kg to see how my thigh was but seemed ok so do did 1x5 at 100 instead of 95kg.
Oh and I hit my shin on the bar on the up of deadlifts. OUCH.
Hello weekend!
Week 8, Day 3 - StrongLifts 5x5
Squat - 5x5 @ 82.5kg
OH Press - 5x5 @ 36.4kg
Deadlift - 1x5 @ 100kg
Squats getting heavier, but I keep moving the weight up and down, and there's no-one more surprised than I!
OH Press - dropped to 80lbs (36.4kg) and widened my grip a bit. Was fine. I'll go up another 5lb next session.
DLs - first 100kg lift.
Squat - 5x5 @ 82.5kg
OH Press - 5x5 @ 36.4kg
Deadlift - 1x5 @ 100kg
Squats getting heavier, but I keep moving the weight up and down, and there's no-one more surprised than I!
OH Press - dropped to 80lbs (36.4kg) and widened my grip a bit. Was fine. I'll go up another 5lb next session.
DLs - first 100kg lift.
OllyMo said:
5x5/Stronglifts or whatever else you want to call it is a great programme, for anybody really.
It's worth staying on until you get to the 1000lbs club for sure, which most people will with a half decent diet and actually following the programme. I've actually dipped back under that thanks to a slipped disc, but the big compound lifts are still my 'go to' workout. Usually a few sets of 5, working up to some 2s and 3s at higher weight then coming back down as a warm down. Maybe a bit of accessory work but I usually find the main lifts are enough.
I want to work back towards 200kg Dead, 160kg squat and 140kg bench. (Once I've had back surgery...)
ETA - My OHP lags as well. Around 60kg for 3x5. Nowhere near my other lifts in relation to improvement over the last couple of years.
I had surgery roughly 18 months ago as I had disc problems. I don't think I'll ever squat or deadlift again!It's worth staying on until you get to the 1000lbs club for sure, which most people will with a half decent diet and actually following the programme. I've actually dipped back under that thanks to a slipped disc, but the big compound lifts are still my 'go to' workout. Usually a few sets of 5, working up to some 2s and 3s at higher weight then coming back down as a warm down. Maybe a bit of accessory work but I usually find the main lifts are enough.
I want to work back towards 200kg Dead, 160kg squat and 140kg bench. (Once I've had back surgery...)
ETA - My OHP lags as well. Around 60kg for 3x5. Nowhere near my other lifts in relation to improvement over the last couple of years.
How's everyone getting on?
Week 9, Day 1 - StrongLifts 5x5
Squat - 5x5 @ 84kg (185lbs)
Bench Press - 5x5 @ 57kg (125lbs)
Barbell Row - 5x5 @ 59kg (130lbs)
I like to carb-up on training days. I usually have banana and cereal for breakfast, something around 11am, a reasonably big meal around 4pm, pre-workout protein shake half an hour an hour before training at 7pm and snack on nuts during the day. Today was a crap chicken wrap and two bananas all day due to work - really felt under-powered in the squats. First 3 sets were ok but felt heavy. The last rep of the 4th set and the last two reps of the 5th set involved a big chunk of willpower to get them finished. Need to keep an eye on form as well.
When I'd finished I thought I'd be fried for anything else but surprisingly I didn't have any issues with the press and row. Felt heavy but they were done with a minimum of fuss.
I'm also moving all my weight reports over to 'Pound' increments - all the plates at the gym are marked in lbs and I always work out the increase in 5lb (10lb for DLs) jumps because of that anyway.
Onwards and upwards - if it was all easy, it probably wouldn't be worth doing.
Week 9, Day 1 - StrongLifts 5x5
Squat - 5x5 @ 84kg (185lbs)
Bench Press - 5x5 @ 57kg (125lbs)
Barbell Row - 5x5 @ 59kg (130lbs)
I like to carb-up on training days. I usually have banana and cereal for breakfast, something around 11am, a reasonably big meal around 4pm, pre-workout protein shake half an hour an hour before training at 7pm and snack on nuts during the day. Today was a crap chicken wrap and two bananas all day due to work - really felt under-powered in the squats. First 3 sets were ok but felt heavy. The last rep of the 4th set and the last two reps of the 5th set involved a big chunk of willpower to get them finished. Need to keep an eye on form as well.
When I'd finished I thought I'd be fried for anything else but surprisingly I didn't have any issues with the press and row. Felt heavy but they were done with a minimum of fuss.
I'm also moving all my weight reports over to 'Pound' increments - all the plates at the gym are marked in lbs and I always work out the increase in 5lb (10lb for DLs) jumps because of that anyway.
Onwards and upwards - if it was all easy, it probably wouldn't be worth doing.
well after struggling to do 5x5 at 70 kg for squats last monday, I skipped squats on wed and then on friday did a re-try of 70kg but this time using a small box to do box squats. Breezed it... then this monday just gone I did 70kg again without a box and managed fine again! Though the last set hurt.
Not sure if box squats are easier than normal. They felt easier. Probably don't quite get parallel and of course, the box momentarily takes some of the weight.
Anyway 72.5 next!
Everything else is ticking over 62.5 kg on bench no problem, 50kg on row no problem, 47.5 on the over head was hard. Not sure how much further I can go. Managed 107.5 on deads with a good warm up to it. Just need to keep that back in check!
Would love to know what I can do to stop some of the soreness though. I had to get out of swim training last night because my arms were shot (thanks to OH press and the pull ups I did) and squats were still burning my legs.
Is it just a case of eat lots to recover?
I need to find out what some good snacks are to get my calories up but without eating sugary carby crap.
Not sure if box squats are easier than normal. They felt easier. Probably don't quite get parallel and of course, the box momentarily takes some of the weight.
Anyway 72.5 next!
Everything else is ticking over 62.5 kg on bench no problem, 50kg on row no problem, 47.5 on the over head was hard. Not sure how much further I can go. Managed 107.5 on deads with a good warm up to it. Just need to keep that back in check!
Would love to know what I can do to stop some of the soreness though. I had to get out of swim training last night because my arms were shot (thanks to OH press and the pull ups I did) and squats were still burning my legs.
Is it just a case of eat lots to recover?
I need to find out what some good snacks are to get my calories up but without eating sugary carby crap.
Otispunkmeyer said:
well after struggling to do 5x5 at 70 kg for squats last monday, I skipped squats on wed and then on friday did a re-try of 70kg but this time using a small box to do box squats. Breezed it... then this monday just gone I did 70kg again without a box and managed fine again! Though the last set hurt.
Not sure if box squats are easier than normal. They felt easier. Probably don't quite get parallel and of course, the box momentarily takes some of the weight.
Anyway 72.5 next!
Everything else is ticking over 62.5 kg on bench no problem, 50kg on row no problem, 47.5 on the over head was hard. Not sure how much further I can go. Managed 107.5 on deads with a good warm up to it. Just need to keep that back in check!
Would love to know what I can do to stop some of the soreness though. I had to get out of swim training last night because my arms were shot (thanks to OH press and the pull ups I did) and squats were still burning my legs.
Is it just a case of eat lots to recover?
I need to find out what some good snacks are to get my calories up but without eating sugary carby crap.
The DOMS will go with the regular training - Glutamine can help as well.Not sure if box squats are easier than normal. They felt easier. Probably don't quite get parallel and of course, the box momentarily takes some of the weight.
Anyway 72.5 next!
Everything else is ticking over 62.5 kg on bench no problem, 50kg on row no problem, 47.5 on the over head was hard. Not sure how much further I can go. Managed 107.5 on deads with a good warm up to it. Just need to keep that back in check!
Would love to know what I can do to stop some of the soreness though. I had to get out of swim training last night because my arms were shot (thanks to OH press and the pull ups I did) and squats were still burning my legs.
Is it just a case of eat lots to recover?
I need to find out what some good snacks are to get my calories up but without eating sugary carby crap.
I snack on nuts - keep a tin of mixed nuts on the desk at work and sorts me out.
Why are you doing Pull Ups?
Managed three workouts last week - none the week before and it'll only be one this week.
Average is two a week still, but only just, so I suspect I'm not getting as much benefit from this as I should.
Squats 70kg
Bench 40kg
Row 50kg
OHP 35kg
Deads 70kg
OHP benefitted from a slightly narrower grip, but all smooth going so far. Yet to sort out some 1.25kg plates.
Average is two a week still, but only just, so I suspect I'm not getting as much benefit from this as I should.
Squats 70kg
Bench 40kg
Row 50kg
OHP 35kg
Deads 70kg
OHP benefitted from a slightly narrower grip, but all smooth going so far. Yet to sort out some 1.25kg plates.
Asterix said:
The DOMS will go with the regular training - Glutamine can help as well.
I snack on nuts - keep a tin of mixed nuts on the desk at work and sorts me out.
Why are you doing Pull Ups?
The pull ups are more sport specific. I swim and I am currently using this as a means of developing good core/general strength. I then supplement with more swimming specific exercises and as there is no lat pull down machine (or any machine in the gym I go to) pull ups with various bands for assistance are used. Wide pull ups help with strength needed for the catch phase of strokes like free and fly. If I could do a muscle up that would basically be, near enough, the same movement as the full underwater phase on butter fly.I snack on nuts - keep a tin of mixed nuts on the desk at work and sorts me out.
Why are you doing Pull Ups?
We do a similar movement in the pool which is called pull outs. You pull yourself up out of the pool as if trying to get out by the side without using steps, but then you drop back in and repeat. Muscle up movement but aided by buoyancy for the pull phase and not so much for the push.
Those are quite easy to be honest and you have to do loads to feel it. I can pull myself up out of the pool onto the side landing on my feet in one motion even on a raised pool side no problem. They are horrible when worked in as a ladder or pyramid though (1 length, 1 pullout, 2 lengths 2 pullouts, 3...etc all the way to 10)
I also have a set of stretchcordz so I can mimic the various strokes but with added resistance.
Thats about all I do. I used to race round doing all kinds of core and body weight exercises but its been this that has really improved my core strength.
Edited by Otispunkmeyer on Thursday 25th September 09:49
Fair enough mate. IIRC they were actually part of the original StrongLifts program but were removed, along with dips, as it was deemed too much and detrimental to the core five lifts.
Well, I should be going tonight to the gym but I was a naughty boy last night and decided to have a beer after a hot and crappy day at work. I found it a little difficult to stop at one....
Feel pants today so I'll pass and have a good rest up tonight and go tomorrow (Friday is the start of our weekend here).
Well, I should be going tonight to the gym but I was a naughty boy last night and decided to have a beer after a hot and crappy day at work. I found it a little difficult to stop at one....
Feel pants today so I'll pass and have a good rest up tonight and go tomorrow (Friday is the start of our weekend here).
LordGrover said:
You'll be fine in time for the gym.Do you want the 225 2PPS squat or not?
I'll allow myself this little slip and hit it like a beast tomorrow.
Regarding pull ups and shoulder/upper back development, I have slightly altered the 5x5 regime in this regard. On the barbell row, I do each rep in a 'normal up, slow down' way; so the drop takes five seconds. And I do 8 reps per set.
It meant quite a significant step back in weight, to get 5x8 done in this way, but I felt that with the 'normal' approach I was throwing weight at the bar far too quickly/easily with little development.
It meant quite a significant step back in weight, to get 5x8 done in this way, but I felt that with the 'normal' approach I was throwing weight at the bar far too quickly/easily with little development.
Certainly, every move should be under control and without momentum. That said, even with momentum, if you lift heavy enough with good form, you'll still be stimulating the muscles. Some of the massive, strong blokes at my gym use a bit of momentum and they're still big/strong. Even if I used momentum, I couldn't shift the weight they're using.
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