Starting Strong Lifts 5x5

TommyKnocker

Hi All

After almost a year in the gym randomly lifting weights without much real purpose, using predominantly isolation exercises, I was a little disappointed that I was not bigger and stronger than I am.Even though I reckon I am probably in the best shape I have been in a long time.

So the old adage is true, fail to plan, plan to fail!!

With that in mind I have started on the Strong Lifts 5x5 program from today.

See http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Program looks like the following

Workout A Workout B Squat 5x5 Squat 5x5 Bench Press 5x5 Overhead Press 5x5 Inverted Rows 3xF Deadlift 1x5 Push-ups 3xF Pull-ups/Chin-ups 3xF Reverse Crunch 3x12 Prone Bridges 3x30sec
Like starting strength it is done on alternative days and you increase the weight with 1.25kg plates (one on each side of the bar) each time you repeat an exercise. The only slight modification I plan on doing is to change around the Abs exercise rather than just using the two listed above.

Going strictly by the plan I should have started with just an empty 20kg Olympic bar today to work on my form. My squatting form is pretty good so I started with a 5kg plate on each side for both the squat and bench press.

This felt really easy and I was finished my workout in around 40 minutes. It does not feel like I have worked out at all today as a normal Sunday up until now would have been chest, triceps & forearms followed by a 40 minute spin class.

Hopefully after a few weeks when the weight starts to move up it will feel more like a workout again.

My Goals at the moment are to add a little lean mass especially on my upper body and increase my squat, dead and bench lifts. So hopefully this will help.


Best Regards,

M

cardio,shoot me

hi just wondering what your current stats are?

TommyKnocker

Hi There

Not sure what you mean by "my stats"?

If it is what I can currently lift, then

Bench: 70kg
Squat: 75kg
Deadlift: Haven't really done deadlift before. Tried it last week with an instructor in the gym, just to get the technique and lifted 50kg pretty easily.

If you mean my physical stats, then

Gender: male
Age: 46
Weight: 160lbs (72.72kg)
Height: 5ft 6
Body fat %: 12-13% (Guestimate). Measured at 14% 2 months ago and I know I have dropped some since then.

Aiming to get to around 12 st with 10% BF or less. As I said I have spent the last 10 months on isolation exercises mostly and thought I would be a little bigger than I am now. Though I used to do quite a lot of cardio as well, which I have been informed on another thread would not aid my goal of adding muscle. Hence the Strong lifts program. I have heard good reports of both this and the starting strength program. Picked strong lifts as I could not get the hang of the power clean and was afraid of injury.


Best Regards,

M

TommyKnocker

First Strong lifts workout

Weights are really light starting off, making sure technique is correct. 30 seconds rest between sets & 90 seconds rest between exercises.

Back Squat 5x5x30kg
Bench Press 5x5x30kg
Inverted Row 3 to failure (1x12, 1x9, 1X8)
Pushups 3 to failure (1x40, 1x25, 1x20)
Reverse Crunch 3x15

I intend to cycle through different ab exercises each session

Total time taken for workout around 40 minutes

TommyKnocker

Second Stronglifts 5x5 workout

Still keeping to 30 seconds between sets and 90 seconds between exercises.

Squat 5x5x32.5kg
Standing Press 5x5x30kg
Deadlift 3x5x45kg (only supposed to do one set, but weight is easily manageable so done 3 with good technique).
Chin-ups 3 to failure (1x12, 1x9, 1x8) First time doing Chin-ups, so not too bad. Last couple on 2nd and third set were not full chin-ups as chin did not get fully over the bar.
Prone Bridge 3x30 seconds. (changed this to cable crunches 3x15x61kg and wood choppers 3x10x30kg, as I can hold a prone bridge for over 6 minutes at a time)
Threw in 3x8x15kg dumbell curls for the fun of it

First time to do Chins as I said and also first time for standing press. I think these two exercises will be the most troublesome for me, especially the press as I increase the weight by 2.5kg each workout.

I have ordered a set of fractional plates to use with the press if the 2.5kg jump gets too much.

Squat and DL felt really easy. I could easily lift more weight, but I am trying to stick to the program as it is laid out. Hardest part of the squat is I have a slightly tender spot on my back from squating on Sunday. I only noticed it when I got under the bar this evening. Previously all my squatting was front squats. I am sure I will get used to it in time.

Total time taken for workout 40 minutes

TommyKnocker

Just for completeness

Monday was cardio and Abs.

Cardio 45 min Spin Class, emphasis on interval training

Abs 2 circuits of the following Performed as a super set with no rest between exercises (15 minutes total)

Slow sit-ups x 15
Weighted crunch 20 x 7.5kg
Oblique Crunches 40 (20 to each side)
Weighted situps 15 x 10kg
Russian Twists 30 (15 per side)
Weighted Side bends 15 each side x 20kg
Dragon Flags 10
Back Hyper extensions on back glute/ham bench 3x10x5kg
Glute/ham sit-ups 3x10x5kg

TommyKnocker

Just Cardio today.

1 hour spin class, emphasis on interval training.
30 mins stretching

Easy day really

TommyKnocker

Back to Routine A tonight

Back Squat 5x5x37.5kg
Bench Press 5x5x40kg
Inverted Row 3 to failure (1x12, 1x10, 1X10)
Pushups 3 to failure (1x42, 1x22, 1x20)
Cable Tricpe Pushdowns 3x10x27kg
Cable overhead tricep extensions 3x10x27kg

Workout time 45 minutes

Abs work

Two circuits, each circuit performed like a super set with no rest between exercises. 90 second rest between circuits

Slow sit-ups x 20
Weighted crunch 20 x 7.5kg
Oblique Crunches 40 (20 to each side)
Weighted situps 15 x 10kg
Russian Twists 30 (15 per side)
Dragon Flags 10
Reverse Crunch with vertical leg extension 15

Workout time 15 minutes

Weights for bench and Squat are still very light, but form is good. So if I can continue to hold my form as the weights get heavier, then this time spent on light weights focusing on technique will have been worth it.

Rest day tomorrow, Friday 31 July. No workouts of any kind :P I take Friday off every week.

Might book a full body massage just to loosen up a little.

TommyKnocker

Cardio day.

Spin: 1 Hour

Abs:

Cable Crunches 3 x 15 x 61kg
Reverse cable Crunches 3 x 15 x 61kg
Wood Choppers 3 x10 10 (27kg, 29.3kg, 34kg)

TommyKnocker

Strong Lifts Workout

Still working with 30 second rest between sets, 60 seconds between exercises.

Basic Workout

Back Squat: 5 x 5 x 40kg
Standing Press: 5 x 5 x 32.5kg
Deadlift: 3 x 5 x 47.5kg
Pull-ups: 3 to failure (11,9,7)

Forearms

Reverse BB Curls: 3 x 10 x 20kg
Reverse Wrist Curls (BB): 3 x 10x 10kg
Wrist Curls (BB): 3 x 10 x 25kg
Hammer Twist: 3 x 10 x 7.5kg

Abs (1 Circuit)

Slow Sit ups (2 sec up, 3 sec down) 20
Weighted Crunches 20 x 7.5kg
Weighted Sit ups 20 x 10kg
Russian Twists 30 (15 to each side) x 7.5kg
Reverse Crunches with leg pushups 20

TommyKnocker

Scheduled Day off for Family stuff

Was only going to be a cardio day anyway and my cardio fitness is reasonably good.

TommyKnocker

Strong lifts Workout

Again as weight used on squats & Bench is still a bit away from my max, I kept the rest between sets to 30 seconds. Rest between exercises to around 60 - 80 seconds. Also did two warm up sets of both squat and bench using empty bar for first set and 30kg for second.

Have to try and find someone to show me how to power clean correctly as I would like to add this exercise to my workouts also.

I have watched some videos on Youtube and crossfit and I can get the bar up to my shoulders, But I cannot get the hang of "jumping under the bar" on the second pull, so I am sure that my technique is all wrong.

Routines core lifts

Back Squat: 5 x 5 x 45kg
Bench Press: 5 x 5 x 45kg
Inverted Rows: 3 to fail (17, 14, 10)
Pushups: 3 to fail (45, 23, 21)

Total Time: 30 minutes

Triceps

Rope Tricep Pushdowns: 3 x 10. 20kg
Rope Tricep Extensions: 3 x 10 x 20kg

Total time 10 minutes

Abs Circuit x 3

Cable Crunches: 15 x 61kg
Reverse Cable Crunches: 15 x 61kg
Wood Choppers (low to high): 10 (29.3kg, 31.6kg, 34kg)
Reverse Crunches with vertical leg extensions: 15
Dragon flags: 10, 10, 6

Total time 17 minutes

itsallaboutheL

I have watched some videos on Youtube and crossfit and I can get the bar up to my shoulders, But I cannot get the hang of "jumping under the bar" on the second pull, so I am sure that my technique is all wrong.

So's mine, we should start a "my technique is crap society".......

Well some of my technique is pretty sweet i'm told:p

Sorry for the spam, keep up the good work!!

TommyKnocker

Cardio Day

Spin: 45 minutes (Intervals)

TommyKnocker

Strong Lifts 5 x 5

Back Squat: 5 x 5 x 47.5kg
Standing Press: 5 x 5 x 35kg
Deadlift: 3 x 5 x 50kg
Chinups: 3 to failure (10, 7, 5)

Time: 40 mins

Biceps

Seated Alternating Bicep Curls: 1 x 12 x 15kg, 1 x 10 x 15kg & 1 x 8 x 15kg
Alternating Hammer Curls: 1 x 16 x 14kg, 1 x 12 x 14kg & 1 x 10 x 14kg

Time: 10 minutes

Abs/Core (2 circuits)

Slow situps: 15
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 15

Back Hyper Extensions: 3 x 10 (2 of which used 10kg weight)
Glute/Hamstring Situps: 3 x 10

Time: 18 Minutes

Still have a bit to go before the squats and deadlift get really challenging. Still concentrating on my form on these lifts, which I think is ok.

Standing press is going to start getting difficult in the very near future. I wasn't exactly struggling on the last set but... My fractional oly plates arrived this week, so at least I can use this to micro increase on standing press when the 1.25kg each side jump becomes too much

Disappointed with chinups as I was a few reps short in each set compared to the last time but just couln't squeeze any more full reps out. Might start adding some negatives in future when I fail

TommyKnocker

Weekly Rest Day. No workout

TommyKnocker

Cardio

Spin: 1 hour class (intervals and hill climbs)

Time: 1 hour

Abs/Core

Reverse Cable Crunches: 3 x 15 x 63.3kg

Wood Choppers (Low to High): 3 x 10 x 34kg

Cable Crunches: 1 x 15 x 63.3kg, 2 x 15 x 68kg

Reverse Crunches with vertical leg extension: 3 x 15

Dragon Flags: 3 x 10

Time: 25 minutes

Stretching

Upper body stretching: 20 minutes

TommyKnocker

Strong Lifts 5x5

Back Squat: 5 x 5 x 50kg (2 warm up sets with low weight prior to starting work sets)
Bench Press: 5 x 5 x 47.5kg (2 warm up sets with low weight prior to starting work sets)
Inverted Rows: 3 to fail (16, 13, 11)
Push ups: 3 to fail ( 45, 23, 20)

Time: 40 mins

Triceps

Standing Tricep Extensions: 1 x 10 x 25kg, 1 x 10 x 27.5kg, 1 x 10 x 30kg
Tricep Kickbacks: 3 x 10 x 10kg

Time: 15 mins

Forearms

Reverse BB Curls: 3 x 10 x 25kg
Reverse Wrist Curls: 1 x 10 x 10kg, 2 x 8 x 10kg
Wrist Curls: 3 x 10 x 25kg
Hammer Twists: 3 x 10 x 10kg

Time: 20 mins

Good workout. Starting to feel squats now. Especially the bar on my back. I have only previously done some front squats, so the bar on my back feels different. I have front squatted 60kg before so I still have a bit to go (I think) before I start to struggle with the 5 x 5 reps.

Bench is still easy I have previously benched 70kg for 5 reps so I should still have a good bit of room here before I start to struggle also.

Rows and push ups are pretty much the same as the last time, was hoping for an increase, but hey ho.

TommyKnocker

Cardio & Abs

Spin: 74 minutes. First 30 minutes just on my own with my iPod doing intervals. then 45 minutes class (more intervals and hill climbs).

Time: 75 minutes

Abs/Core Circuit x 2

Slow situps: 20
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Back Hyper Extensions: 3 x 10 (2 of which used 10kg weight)
Glute/Hamstring Situps: 3 x 10

Time: 20 - 25 minutes

Great workout. Spin was really tough. Legs like jelly when finished . Squatting and deadlifting should be fun later

TommyKnocker

Strong Lifts 5x5

Back Squat: 5 x 5 x52.5kg
Standing Press: 5 x 5 x 35.5kg
Dead Lift: 1 x 5 x 52.5kg, 4 x 5 x 55kg
Pull ups: 3 to fail (11, 8, 6, 4)
Bent Over Rows: 5 x 5 x 42.5

Time: 47 minutes

Biceps

Hammer Curls: 3 x 16 (8 each side) x 12kg
Alternate Bicep Curls: 3 x16 (8 each side) x 12kg

Time: 10 minutes

Misc

Pushups with raised legs: 2 x 20

Time: 4 minutes

Notes

Squats felt ok. Still feel that I have a bit more to go weight wise. Having the bar on my shoulders was too uncomfortable tonight. Hopefully getting use to it.

Standing press was "hard ish" I know that this is going to be the lift that I will have the most trouble with.

Deadlifts were good. I enjoy DLs and got carried away tonight. Strictly, the routine calls for 1 set of 5 reps, but I have being doing 3 sets since I strted as the weight was pretty light. Tonight however I jumped up by an extra 2.5kg on the second set and done 5 sets instead of 3.

Pullups I am not sure about. I thought I would be adding maybe 1 or 2 extra reps per set week on week but I am still where I was on week 1

I only count the full repititions (chin over the bar) in my stats, though I do go until I can't pull myself up any more each set. Have to switch to using the pull up station where I can also do negatives to try and increase my numbers.

Bent Over Rows. I added these in to my routine tonight to replace the ab exercise (prone bridge) listed in the program as I do a Abs workout on my cardio days and also just to mix thing up a little.

I plan to add lunges into the other routine to replace the reverse crunches.

Bicep & Pushups were just done for the fun of it

TommyKnocker

Cardio & Abs

Spin: 1 hour class (mixed session)

Abs

Reverse Cable Crunches: 3 x 18 x 63.3kg
Wood Choppers (low to high): 3 x 12 x 29.3kg
Cable Crunches: 3 x 18 x 68kg
Prone Bridge: 5.5 minutes moving dirctly from (no rest between position changes)
Prone Bridge - 30 secs
Prone bridge balancing on 1 arm & 1 leg - 60 secs
Prone Bridge - 30 secs
Prone Bridge Balancing on opposite arm & leg - 60 secs
Prone Bridge - 30 secs
Prone bridge -moving forward and back on toes for 10 second count x 6 (total 60 secs)
Prone Bridge - 60 secs
Side Bridge: 2 x 60 secs per side

Rotator Cuff exercises using cable machine & 5kg Dumbell

TommyKnocker

Strong Lifts 5x5

Back Squats
1 x 5 x 30kg (warm up set)
1 x 5 x 45kg (warm up set)
5 x 5 x 55kg (work sets)

Bench Press
2 x 5 x 40kg (warm up sets)
5 x 5 x 50kg (work sets)

Inverted Rows
3 to Failure (19, 14, 12)

Push Ups
3 to Failure (46, 25, 23)

Workout Time: 44 mins

Triceps

Bench Dips
3 x 10 x 15kg

Push Downs
3 x 10 x Plate 14 on Galileo Machine

Overhead Rope Extensions
3 x 10 x 22.3kg

Workout time: 17 mins

Squats felt good, though the weight is starting to feel challenging now which is good.

Bench is still a bit away from what I was lifting in my headless chicken days, so not too hard.

Inverted Rows and Push ups are slightly up on last workout so I am pleased with that.

TommyKnocker

Friday 14 August - Rest Day and Blood Platelet Donation

Saturday 15th August - Friday 21st August

This is a scheduled rest week. I take a week off from the Gym every 3 months or so just to give the dody a rest from both the weights and the Creatine

TommyKnocker

Cardio Day

Spin: 1 hour class (intervals and Hill Climbs)


Abs & Core Circuit x 2

Slow situps: 20
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Back Hyper Extensions: 3 x 10
Glute/Hamstring Situps: 3 x 10


Felt good to be back training again It is a struggle to stay away from the gym. I miss the high you get after a good work out.

TommyKnocker

Strong Lifts 5x5

Back Squat
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 57.5kg (work sets)

Standing Press
2 x 5 x 30kg (warm up sets)
5 x 5 x 40kg (work sets)

Dead Lift
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 60kg (work sets)

Wide Grip Chin ups: 3 to fail (11, 8, 7)

Bent Over Rows: 5 x 5 x 45kg

Workout Time: 50 minutes


Triceps

Bench Dips
3 x 12 x 15kg

Narrow Grip Bench Press
3 x 10 x 48kg

Kick Backs
3 x 10 x 10kg

Workout Time: 18 minutes

Forearms/WristsReverse BB Curls: 3 x 10 x 25kg
Reverse Wrist Curls: 1 x 10 x 10kg, 2 x 8 x 10kg
Wrist Curls: 3 x 10 x 25kg
Hammer Twists: 3 x 10 x 10kg

Workout Time: 17 mins


Squats were good, got all reps in each set fairly easily. However I am starting to feel the last couple of reps in the last two sets now.

Standing Press is now starting to get to where I think I will soon start to struggle to add more weight. Probably haveto start to use my fractional plates pretty soon on this lift.

Dead Lift. Again I got carried away and did 5 work sets when the program only calls for one. However I really like dead lifting so I am going to do at least 3 sets adn up to 5 for as long as I can still recover. Must say I can feel it in my legs and glutes today. Not sure how much is due to the week off and how much is due to squatting and dead lifting on the same day.

Bent Over Rows. I really felt the last few reps of the last two sets. Not too sure how much more weight I will be able to add here either. We'll see though.

Wide grip Chins are still stuck around the same numbers. Would really like to be able to start to see an increase in the reps on this one.

bigstar

hey b builder, just noticed some of your warm up sets seem very heavy compared to your work sets. going 30kg 2x5 and then 40kg 5x5 wouldnt be the best way to warm up for presses. try starting with the bar and then up to 2 or 3 reps at 30kg and then your work sets. you dont want the warm ups to interfere too much with the work set sets.

hows the cleans coming along anyway.

TommyKnocker

bigstar wrote: »

hey b builder, just noticed some of your warm up sets seem very heavy compared to your work sets. going 30kg 2x5 and then 40kg 5x5 wouldnt be the best way to warm up for presses. try starting with the bar and then up to 2 or 3 reps at 30kg and then your work sets. you dont want the warm ups to interfere too much with the work set sets.

hows the cleans coming along anyway.

Hi bigstar

Thanks for the input re the warm up sets. Deffinitely agree, especially with the standing presses as I am going to struggle with this lift pretty soon.

However with the squat and dead lifts, I am still a good bit away from really struggling and the warm up sets are fairly easy. Even the actual work sets in the squats are only now starting to get challenging in the last reps of the last set or two. But I could probably drop these a little too as it is mostly just too make sure that my form is good before I add my working weight.

As for the cleans, well I am still working on "the second lift", getting the bar to the rack position. I think I am getting a little better but...

Still using an empty 20kg bar at the moment. Will throw on some 5kg plates and see how I go with that as I would like to add this lift into my routine.

Again thanks for the input.


Best Regards,

M

justsomebloke

Hi,

just as a matter of interest does the programme you are doing suggest doing all the ab work on the other days as I would be very hesitant about doing so much myself, especially as you have it the day before your lifting, i.e. you will have a day off then do ab work then do a weights workout. Most of the lifts you are doing will be working your core as is so as you do a then do more days of core work you aren't going to be giving your core enough rest between days. I would suggest if you do want to do some assistance ab work (you probably won't need as much as you are doing either) do it on the weights days so you are giving your body enough time to recover between workouts

TommyKnocker

Hi There

Joe the Santa wrote: »

Hi,

just as a matter of interest does the programme you are doing suggest doing all the ab work on the other days as I would be very hesitant about doing so much myself, especially as you have it the day before your lifting, i.e. you will have a day off then do ab work then do a weights workout. Most of the lifts you are doing will be working your core as is so as you do a then do more days of core work you aren't going to be giving your core enough rest between days. I would suggest if you do want to do some assistance ab work (you probably won't need as much as you are doing either) do it on the weights days so you are giving your body enough time to recover between workouts

No. Strictly speaking workout A has 3 x 12 reverse crunches as the ab exercise and workout B has 3 x prone bridge for 30 secs, build to 3 x 60 secs.

I've always done my abs workout after cardio and neither of these two exercises were very challenging, so I dropped the abs exercise from both strong lifts workouts and have added in bentover rows to workout B and intend to switch between weighted lunges and weighted step-ups in workout A.

Good point about switching my ab work to my weight days. I had never considered the secondary work my abs were doing on my weights days.

Appreciate the input. Thanks a mill


Best Regards,

M

TommyKnocker

Cardio & Abs

Spin: 1 hour class focusing on intervals and hill climbs


Abs Circuit x 3

Reverse Cable Crunches: 3 x 18 x 63.3kg
Wood Choppers (low to high): 3 x 12 x 34kg
Cable Crunches: 3 x 18 x 68kgReverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Abs workout time: 22 mins

TommyKnocker

Strong Lifts 5x5

Back Squat
2 x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 60kg (work sets)

Bench Press
1 x 5 x 35kg (warm up set)
1 x 5 x 40kg (warm up set)
5 x 5 x 52.5kg (work sets)

Inverted Rows
3 sets to failure (17, 13, 11) -- less than last time :(

Push-ups
3 sets to failure (51, 26, 25) -- First time over the 100 mark

Workout time: 45 mins

Biceps

Bicep 21's
3 Sets

Hammer Curls
3 x 12 x 12kg (6 curls to each side)

Standing DB Curls
3 x 12 x 12kg (6 curls to each side)

Workout Time: 20 minutes

Notes

Squats were quite good. I thought that the 60kg tonight was easier then the 57.5kg last time. I have cahnged the rest period between sets from 30 seconds to a full minute and teh extra rest makes a difference.

Bench Press was ok. I have benched heaver then this so still working up the weight. Trying to concentrate on really strict form 3-4 seconds down 2 seconds up.

Inverted Row was not great tonight. 1 rep per set off what I managed last time. Really wish that these and my Chin-ups were progressing better.

Pushups were good. I managed to get 102 between the 3 sets. First time over 100

Biceps routine is just added to supplement the compound lifts as my arms are one of the areas I want to improve.

After I finished with my biceps I did 1 further round of push-ups, just to see how I would do and I managed 40, which surprised me a little as I had struggled with the last of the three sets earlier to get over the 100 mark.

All in all a good workout. I was feeling a little tired going into the gym and actually contemplated wussing out for a moment :eek: Glad I went in the end.

TommyKnocker

Cardio Day

Spin: 1 hour class (Intervals and Hill Climbs)


Notes:

No Abs today as I am switching them to my weight workout days. I was advised that as my abs come into play on my weight training days, it might be overkill doing a separate abs workout on my cardio days as my abs would not be gettign much chance to rest.

I will try this for a while and see how it goes.

TommyKnocker

Strong Lifts 5x5

Back squat:
2 x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 62.5kg (work sets)

Standing Press:
2 x 5 x 20kg (warm up sets with just the Oly bar)
1 x 3 x 30kg (warm up set)
5 x 5 x 42.5kg (work sets)

Dead Lift
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 62.5kg (work sets)

Power Clean practice
2 x 5 x 20kg (warm up sets)
3 x 5 x 30kg (work sets)

Underhand Grip Pullups ups: 3 to fail (12,10,9)

Workout Time: 48 mins

Triceps

Dips
1 x 18 x Body Weight
2 x 10 x Body Weight +5kg
1 x 12 x Body Weight

Narrow Grip Bench Press
3 x 10 x 48kg

Tricep Pushups
2 x 10

Workout Time: 15 mins

Abs & Core Circuit x 2

Slow situps: 20
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Back Hyper Extensions: 3 x 12 x 5kg
Glute/Hamstring Situps: 3 x 12 x 5kg

Workout Time: 20 mins


Notes:

Squats were good. I probably had about 2 mins rest between sets as there were two other guys who were working on the Chin-up bar on the power rack. The 62.5kd was fine and blasted out all 5 sets with no problem. Also I have gotten use to the bar across my back now, so that is no longer an issue.

Standing Press was tough, as I expected it to be. I did help that I cut down the warm up sets to 2 sets with just the bar (20kg) and 1 x 3 x 30kg. I Think I will just about manage the 45kg next time but unless there is a miracle I think I will really struggle after that. I will try with the fractional plates and if no joy I will reset.

Dead Lifts, I really like this lift. Again no real issues with the 62.5kg. I Reckon I can handle a bit more. There was a young woman there tonight dead lifting the same weight with excellent form. Made it look so easy.

Power Cleans. I decided to get some practice with Power Cleans instead of the bent over rowing. Just practiced bringing the weight from knee level to the rack position on my shoulders. Seemed to be ok but will need to get technique checked before I start upping the weight. Just had 1 5kg plate on each side tonight.

Pullups were not too bad tonight. First set has still not progressed, but the second and third sets were nearer in reps to the first set than usual, so kind of happy with that.

Triceps. All benches were being used so I did my dips on the dip station. First set I could have gone a little further, but stopped at 18. A few weeks back I would have struggled to get to 15, so seem to be making a little progress

Also swapped the kick backs for triceps push-ups (Index fingers and thumbs for a diamond under chest). This really burned

Abs. First time doing abs on weights night. Managed to do the full usual routine, however it was more of a struggle than usual. I may look to cut back a bit on the amount of direct abs work I am doing. As usual each circuit si done with little or no rest between exercises and about 2 minutes rest between circuits.

sullie86

Hey b-builder iv just started the stronglifts programme myself and I was wondering have u found it any good for the body fat loss?

TommyKnocker

Hi suille86

Can't really answer that as my goal and reson for starting Strong Lifts is to put on a little weight, so I am taking on more calories then I was, plus this is only my 3rd week on the program. Also the guy who usually measures my BF was on a 6 week holiday and is only just back in the gym, so I haven't had it measured since before we went.

Have only gained a pound so far (working on tweaking the diet some more) but I think going my the mirror and how my jeans/belt fit, my waist has shrunk a little which is good. I also think I have an almost discernable 4 pack , though this could just be a trick of the light

But having spent almost 10 months basically messing around in the gym with different dplit routines for little or no gain, I have to say I am enjoying the Strong Lifts program, and sad as it sounds I look forward to going to the gym and adding weight to my lifts. It's kind of addictive


Best Regards & Good luck with the program,

M

TommyKnocker

Weekly Rest Day - Whoohooooo

Looking forward to my rest day

TommyKnocker

Cardio Day

Spin: 1 Hour spin class (Intervals, Hill Climbs)

Again, No abs today as I ahve switched my abs workout to my weight training days to ensure that I give my abs a rest on cardio days.

TommyKnocker

Strong Lifts 5x5

Back Squat
2 x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
1 x 2 x 60kg (warm up set)
5 x 5 x 65kg (work sets)

Bench Press
1 x 5 x 35kg (warm up set)
1 x 5 x 40kg (warm up set)
5 x 5 x 60kg (work sets)

Inverted Rows
3 sets to failure (19, 15, 12) -- Slightly more than last time

Push-ups
3 sets to failure (45, 25, 24) -- Down a bit on last time. Couldn't get to 50 in firs set

Workout time: 45 mins

Biceps

Bicep 21's
3 x 7 x 25kg

Hammer Curls
3 x 12 x 12kg (6 curls to each side)

Seated DB Curls
3 x 12 x 12kg (6 curls to each side)

Workout Time: 20 minutes


Abs Circuit x 3

Reverse Cable Crunches: 3 x 18 x 63.3kg
Wood Choppers (low to high): 3 x 12 x 34kg
Cable Crunches: 3 x 18 x 68kg
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

workout time: 25 mins


Notes:

Squats were ok, though I did feel some discomfort at the top of my left leg (groin), will monitor. Getting closer to body weight now and squats are starting to become quite challenging, especially the last two sets. Now taking 90-120 seconds between sets.

Bench Press was bumped up to 60kg as 55kg still felt very light. The extra 5kg made a good difference and it felt more like a workout.

Inverted Rows were slightly up on last time, which was pleasing.

Push-ups were slightly down (94) on last time . This could be due to the extra weight added to my bench press or maybe as I was messing with my sisters kids on Saturday, doing push-ups with the kids on my back

Biceps as always is just to supplement the compund exercises.

Abs were ok. Second time I have done abs on weights day, This is the shortest of my abs workouts so no problems.

TommyKnocker

Cardio Day

Spin: 1 hour class (Intervals and Hill Climbs)

TommyKnocker

Strong Lifts 5x5Back squat:
2 x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 3 x 50kg (warm up set)
1 x 2 x 60kg (Warm up set)
5 x 5 x 67.5kg (work sets)

Standing Press:
2 x 5 x 20kg (warm up sets with just the Oly bar)
1 x 3 x 30kg (warm up set)
5 x 5 x 45kg (work sets)

Dead Lift
1 x 3 x 40kg (warm up set)
1 x 3 x 50kg (warm up set)
5 x 5 x 67.5kg (work sets)

Power Clean practice
2 x 5 x 20kg (warm up sets)
5x 5 x 30kg (work sets)

Pullups ups (palms facing me): 3 to fail (14,10,7)

Workout Time: 60 mins

Triceps

Dips
1 x 18 x Body Weight
3 x 10 x Body Weight +5kg

Narrow Grip Bench Press
3 x 10 x 48kg

Tricep Kickbacks
3 x 10 x 12kg

Workout Time: 15 mins


Abs & Core Circuit x 2

Slow situps: 20
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Workout Time: 20 mins

Notes:

Squats were good, still feel some discomfort at the top of my left leg (groin), it's kind of like a slight groin strain. Almost to body weight now.

Standing Press was tough. Got all my sets/reps but it was hard. I might stay at this weight for the next time also and see how it goes.

Dead lifts were good. I really like this lift, but you do feel it the next day after doing 5 x 5 for squats and DL on the same day

Power Clean Practice did not seem as good as the last day. Have studied sone you tube demos and was trying to do the shrug and jump to rack the bar. Think I was more on the side of muscle cleans then proper cleans Will keep trying.

Pull-ups were done with palms facing me. I alternate each workout between plams facing me, palms facing away & palms facing each other. Numbers are still not great

Abs are harder when done on my weights day compared to when I was doing them on my cardio days. Probably due to the core being hit with the compound lifts.

TommyKnocker

Cardio day

Spin: 45 minute class (intervals and Hill Climbs)

TommyKnocker

Strong Lifts 5x5

Back Squat
2 x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
1 x 2 x 60kg (warm up set)
5 x 5 x 70kg (work sets)

Bench Press
1 x 5 x 35kg (warm up set)
1 x 5 x 40kg (warm up set)
5 x 5 x 62.5kg (work sets)

Straight leg Dead Lift
1 x 5 x 40kg (warm up set)
3 x 5 x 50kg (work sets)

Inverted Rows
3 sets to failure (20, 14, 14) -- Slightly more than last time

Push-ups
3 sets to failure (46, 27, 25) -- Down a bit on last time. Couldn't get to 50 in firs set

Workout time: 47 mins

Biceps

Bicep 21's
3 x 7 x 25kg

Hammer Curls
3 x 12 x 12kg (6 curls to each side)

Seated DB Curls
3 x 12 x 12kg (6 curls to each side)

Workout Time: 20 minutes


Abs Circuit x 3

Reverse Cable Crunches: 3 x 18 x 63.3kg
Wood Choppers (low to high): 3 x 12 x 34kg
Cable Crunches: 3 x 18 x 68kg
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

workout time: 25 mins

Notes:

Squats tough. Still feel some discomfort at the top of my left leg (groin), will monitor. only 3kg from body weight now and squats are starting to become quite challenging. Grion discomfort not really helping here. I might back the weight off a little and look to build it back up again. Either that or switch to leg press for a while to give grion a chance to heal up.

Bench Press was ok, but felt like a work out. Only ever benched 70kg previously, so getting close to my max here. Hopefully I can push on a little further.

Inverted Rows were pretty much the same as last time.

Push-ups were slightly under the 100 mark .

Biceps as always is just to supplement the compund exercises.

Abs were ok. Though I think I will be reverting back to abs on Cardio days as my weight days are too long, considering that I train in the evening and am up each morning at 04:45 for work.

Straight Legged Deadlift was added to the main workout to to balance out my quad/hamstring work. Need to work on technique though, as I am not sure that I have it correct.

TommyKnocker

These days were taken off for family commitments

TommyKnocker

Cardio Day

Spin Class: 45 minutes (Interval and Hill Climbs)

Abs & Core Circuit x 2

Slow situps: 20
Weighted Crunches: 15 x 7.5kg
Oblique Crunches: 20 (10 per side)
Weighted Situps: 15 x 10kg
Russian Twists: 30 x 5kg (15 per side)
Reverse Crunches with vertical leg extension: 20
Dragon Flags: 10

Back Hyper Extensions: 3 x 12 x 5kg
Glute/Hamstring Situps: 3 x 12 x 5kg

Workout Time: 20 mins

TommyKnocker

Strong Lifts 5x5Back squat:
2 x 10 x Air Squats (to loosen up)
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
5 x 5 x 60kg (work sets)

Standing Press:
2 x 5 x 20kg (warm up sets with just the Oly bar)
1 x 3 x 30kg (warm up set)
5 x 5 x 45kg (work sets)

Dead Lift
1 x 5 x 40kg (warm up set)
1 x 5 x 50kg (warm up set)
4x 5 x 70 (work sets)

Power Clean practice
2 x 5 x 20kg (warm up sets)
4x 5 x 30kg (work sets)

Wide Grip Chinups - palms facing away: 3 to fail (11, 8, 9, 7)

Workout Time: 55 mins

Triceps

Narrow Grip Bench Press
3 x 10 x 55kg

Dips
3 to fail (24, 21, 17) Bodyweight only

Tricep Pushdowns
3x 10 x 55kg

Tricep Pushups
1 x 10

Workout Time: 20 mins

Notes

Squats. I dropped the weight back to 60 kg and only went to parallel. Did not have too much discomfort in groin. I was mostly noticing it when coming up from squatting deep. Probably flexability issues. Must work more on flexability. Other wise squats were good. Not really too hard, but not too easy either.

Standing Press I left at 45kg again. I could maybe have pushed it up a little, but 5 x 5 x 45kg is really dificult, especially in the last sets. I think that if I go much higher my form would suffer.

Dead Lift is still one of my favourite lifts. 70kg last night. Starting to feel it now. Had to reset my grip after every lift in the last set. Was using grip with both palms facing towards me. Will try switching to the alternating grip next time and see if that makes a difference. Don't really want to go the lifting straps route if I can help. Would rather build up my grip strength.

Power Clean practice continues to be hit and miss. I am only doing Hang Cleans at persent and I am sure that most of my reps are what they seem to call "Muscle Cleans" on a crossfit site. More reverse curl than proper clean on most reps, though some reps seem to be ok. Will keep chipping away. Maybe if I can get to the Crossfit day one of the folks there will be kind enough to give me some pointers.

Wide Grip Chip-ups I am not sure about. I would have expected to be making some gains rep wise, but I seem to be stuck on the same numbers. Unfortunitely the only chin-up station that lends itself to doing negatives was really busy. On the plus side I try to keep my form strict and the movement slow and I think I am noticing some difference in my lats and the side of my torso.

Triceps. I switched the exercises around a little, doing the close grip BP first followed by Dips and finally the pushdowns. My triceps were burning after the pushdowns and were really pumped up. Looked good for an hour or so

All in all a good workout and this morning I can definitely feel the effects of last nights excersions . Feels good though.

cardio,shoot me

Good work man, your following the program fairly well! You will notice a Huge difference with mixed grip, my max grip alternating is about 40-50kg more than double overhand!

TommyKnocker

Hi Cardio

Thanks for the comment. Can I just ask, with the alternating grip, should I swap around which hand I alternate? As in

Set 1: Right hand plam facing me, left hand palm facing away
Set 2: Right hand plam facing away, left hand palm facing me
etc, etc

Or do you just stick with whichever way feels best?

Also need to do some work on my diet as I would like to gain a little on my upper body, but I want to do it without adding any/much body fat (don't we all). After 3 weeks on this program my scales yesterday showed a 2 lb increase, which is not too bad, if it sticks. But I have seen my weight fluctuate by a couple of pounds before and then drop back to 11st 7lb dead :rolleyes:. Been hovering around this weight for over a year now. Would like to get to around 12 st.

Best Regards & Thansk again for the comment,

M

TommyKnocker

Cardio Day & Abs

Spin: 45 min class (Interval & Hill Climbs)

Abs Circuit x 3

Reverse Cable Crunches: 3 x 18 x 63.3kg
Wood Choppers (low to high): 2 x 10 x 34kg
Wood Choppers (High to Low) 2 x 10 x 27kg
Cable Crunches: 3 x 18 x 68kg
Reverse Crunches with vertical leg extension: 15
Dragon Flags: 6

workout time: 25 mins

Notes

Legs felt really heavy tonight, probably not recovered from the squatting and dead lifting the previous day. Left calf felt like it was about to cramp at any second and quads felt tired.

Will have to keep an eye on this as (hopefully) my squat and DL get heavier.

bigstar

B-Builder wrote: »

Hi Cardio

Thanks for the comment. Can I just ask, with the alternating grip, should I swap around which hand I alternate? As in

Set 1: Right hand plam facing me, left hand palm facing away
Set 2: Right hand plam facing away, left hand palm facing me
etc, etc

Or do you just stick with whichever way feels best?

Also need to do some work on my diet as I would like to gain a little on my upper body, but I want to do it without adding any/much body fat (don't we all). After 3 weeks on this program my scales yesterday showed a 2 lb increase, which is not too bad, if it sticks. But I have seen my weight fluctuate by a couple of pounds before and then drop back to 11st 7lb dead :rolleyes:. Been hovering around this weight for over a year now. Would like to get to around 12 st.

Best Regards & Thansk again for the comment,

M

i never change grip around it feels weird tbh, but some do, its up to you. you can change on each rep too but id keep using the overhand grip as long as you can and only use alternating for the heavy sets, your grip will thank you for it.

i think i saw you up in westwood on tuesday trying the powercleans and CG benching. hope the powercleans are going ok.

TommyKnocker

bigstar wrote: »

i never change grip around it feels weird tbh, but some do, its up to you. you can change on each rep too but id keep using the overhand grip as long as you can and only use alternating for the heavy sets, your grip will thank you for it.

i think i saw you up in westwood on tuesday trying the powercleans and CG benching. hope the powercleans are going ok.

Hi Bigstar

Thanks for the advice re grip. Will keep the overhand grip so as long as I can so.

Yep, that was me , just posted in another post re Pretein & Whey shakes asking if it was yourself with your other half in Westwood on Tuesday. I noticed someone doing impressively heavy squats with really good form, going really deep :eek: and wearing Converse Runners. I remember that you said you wear these when in the gym, but was too emabrrased to say hi

1. As you were in the middle of your squat sets
2. In case it was not you

Really nice squatting. I can but aim for form like that

I though my attempted power cleans the other night were attrocious to be honest. I think most of them were more like heavy reverse curls rather then anything close to a proper clean technique :eek: but they say practice makes perfect, so watch this space


Best Regards,

M

TommyKnocker

No Workout due to work and can't switch to Friday as I have a platelet donaton at 13:30.