SL 5x5 for 12 weeks of summer

choons

Hi everyone, I've opened a new boards account because I plan on posting before and after pics, hope that’s ok. All constructive criticism welcome!


Stats (as of 7/6/10):

Age: 20
Weight: 63kg
Height: 178cm
BF%: Unknown (I'd imagine its pretty low but I'm not going to worry about it until after my 12 weeks of 5x5)


Strength Training:

Stonglifts 5x5 - 12 week programme


Cardio:

Cycling – 20km/week or more if I go for a cycle for the sake of cycling
Running – 10km/week – 5k twice a week


Diet (for the last 2 months and for the future):

Breakfast: Big bowl of porridge/ 4 weetabix both on milk with raisins
11 am: Banana milkshake (Banana, pint of milk, ice)
Lunch: Egg/tuna, peanut butter sandwiches
4 pm: Orange/nuts
Dinner: (Varies a lot) Chicken/pork/steak, Potatoes/rice/pasta, lots of veg

Over 1l milk per day
Over 2l water per day


Me:

I would consider myself an athletic person and do have a ripped kind of look. The thing is I just look skinny when I’m wearing clothes.

I’ve had access to a gym for the last 4 years. In that time, I’ve gone through phases of going once or twice a week and then months of not going at all. Between Christmas and two months ago, I had been going once a week. In the last two months, I have gone 3 or 4 times a week. Today I started “Stonglifts 5x5”.

As a chisler, I was active and played GAA, running, swimming and cycling. Over the last two years, I’ve been drinking far too much alcohol and my diet has been going downhill. This has mainly been due to starting college, new friends and basically a different way of life.

Over the last few months, i have cut down my drinking and completely ditched all junk food.

I cycle to and from the gym and work. Both are 2km away from home. I tried cycling to college a few times but it’s just plain awkward (13km each way). I go for the occasional jog as well.

I have put on 2kg over the last 2 months and my strength has increased significantly. In the gym, I used to do isolated exercises and machine weights. These were fine but I never know when to increase the weights or I would forget what I had lifted last session. It was a bit messy and I didn’t have any real plan. The stronglifts excel file should solve this problem.

I have ordered 2kg Whey Protein from Myprotein.co.uk, MP244120 if anyone wants a referral code!


Goals for the summer:

Put on weight – 63kg up to 80kg;
Keep my 4 pack or ideally upgrade to a 6pack;
Bench new bodyweight – 80kg 5x5;
Bench 100kg at least once;
Run 10km without stopping and under 45mins;

Do 10 one arm push-ups
Do 3 handstand push-ups
Do 1 one arm pull-up


If anybody has helpful comments, suggestions or tips please post away!! I will try to keep this updated as much as possible.

Choons out

choons

Last Wednesday, I benched 65kg for 2 reps and failed on the 3rd so today I started off at 40kg for 5x5. I haven’t really squatted before so I started with the recommended 20kg.


Squat - 20kg 5x5 (I found this ridiculously easy and will add on 10kg/workout to start)
Bench - 40kg 5x5
Inverted row - 12,10,8
Pushups – 25,20,16
Reverse Crunches & sit-ups – 12x3 (also too easy, I will add weight next session)


To be honest, I’m not tired and feel like I haven’t made much progress today. I have the techniques down and will continue to add weights slowly.

choons

Timed Swims

choons

Stronglift 5x5
Squat - 30kg 5x5
Overhead Press - 25kg 5x5
Deadlift - 40kg 1x5
Pull-ups - 8,7,6
Prone bridges - 3x30secs


Other Work
Upright row (Dumbells) - 10kg 3x8
Lateral Raise (Dumbells) - 10kg 8,7,6
Shoulder Press (Dumbells) - 12.5kg 3x8
Side bends (Dumbells) - 20kg 3x10 each side
Bicep curls (Dumbells) - 10kg 3x8

Chin-ups - 8,8,7
Superset with
20kg Barbell hammer curls - 3x8

Weighted sit up machine thing - 15kg 3x8


I completed my 5x5 training and wasn't tired at all. I did a shoulder and bicep workout which is the kind of work I had been doing before 5x5. Now i'm wrecked! As the 5x5 workout gets tougher, i'll cut back on the extra stuff.

choons

Jog in the Pheonix Park:

6.21 km
34:30 mins

choons

Stronglift 5x5

Squat - 45kg 5x5
Bench - 45kg 5x5
Inverted row - 10, 9, 9
Pushups – 25, 16, 12
Reverse Crunches & sit-ups


Other Work

Chest Press (dumbells) – 17.5kg 3x8
Chest fly (dumbbells) – 15kg 3x8
Tricep Dips – 15, 12, 9
Tricep pulldown – 50kg 3x8


The squat and bench were tough but I didn't have any problems.

choons

Stronglift 5x5
Squat - 50kg 5x5
Overhead Press – 27.5kg 5x5
Deadlift - 50kg 1x8
Pull-ups - 6,6,5
Prone bridges - 3x30secs

Other Work
Upright row (Dumbells)
Lateral Raise (Dumbells)
Shoulder Press (Dumbells)
Bicep curls (Dumbells)
Sit ups/Crunches

Went for a swim today as well.

The Squat was very tough, I'll drop the increments to 2.5kg/work out from now on. The overhead press was difficult as well. The deadlift was grand so i did 8 reps.

I had a lazy weekend but it was alcohol free! Almost went for a jog on Sunday but it started raining so I didn't bother.

choons

Jog in the Pheonix Park:

6.3 km
33:02 mins


I then went out for one drink at 5pm. Got home at 3am and now i feel like crap :mad:

I ended up eating out as well so it wasn't a very healthy day.

I kept well hydrated so i will still give my 5x5 a go after work tonight.

choons

Squat - 52.5kg 5x5
Bench - 47.5kg 5x5
Inverted row - 10, 9, 8
Pushups – 21, 16, 10
Reverse Crunches & sit-ups

Chest Press (dumbells) – 17.5kg 1x8, 20kg 3x8
Chest fly (dumbbells) – 15kg 3x8
Tricep Dips – 12, 10, 8

choons

Stronglift 5x5
Squat - 55kg 5x5
Overhead Press – 30kg 5x5
Deadlift - 55kg 1x5
Pull-ups - 8,6,6
Prone bridges, sit ups

Other Work
Upright row (Dumbells) - 10kg - 3x8
Lateral Raise (Dumbells) - 7.5kg - 3x8
Bicep curl to Shoulder Press (Dumbells) - 10kg - 3x8
Bicep curls (Dumbells) - 10kg - 3x8
Side bends (Dumbells) - 22.5kg - 3x10


Squat and shoulder press where very tough but manageable!

choons

Stronglift 5x5

Squat - 57.5kg 5x5
Bench - 50kg 5x5
Inverted row
Pushups
Reverse Crunches & sit-ups


Other Work

Chest Press (dumbells) – 20kg 8,7,6
Chest fly (dumbbells) – 10kg 3x8
Tricep Dips – 16, 13, 10

choons

5km Cycle

then

15mins sprinting/jogging/sprinting etc. . .

then

5km Cycle


My Protein finally arrived!

choons

Went mountain biking here:

http://www.coillteoutdoors.ie/index.php?id=54&trail=135&no_cache=1

We kind of lost the main trail but my phones says i did:

7.98km
1:30 hours

choons

Stronglift 5x5
Squat - 60kg 5x5
Overhead Press – 32.5kg 5x5
Deadlift - 60kg 1x5
Chin-ups - 12,7,7
Ab machine (think weighted situps) 15kg 15,13,12

Other Work
Lateral Raise (Dumbells) - 10kg - 3x8
Bicep curl to Shoulder Press (Dumbells) - 12.5kg - 7,6,5
Side bends (Dumbells) - 25kg - 3x10
Shoulder pull downs* - 45kg - 3x8

Shoulder press was very tough!
I looked proper deadly squatting with two 20kg plates on the bar! :cool:

*Shoulder pull downs - like tricep pulldowns on a machine but with arms fully extended the whole time (works upper back and shoulders)

choons

Stronglift 5x5

Squat - 62.5kg 5x5
Bench - 52.5kg 5x5
Machine row - 59kg - 3x8
Pushups – 27, 20, 14


Other Work

Chest Press (dumbells) – 20kg - 7,6,5
Incline bench - 30kg - 5x5
Chest fly (dumbbells) – 12.5kg 3x8
Tricep Dips – 10, 8, 7
Tricep pulldown – 45kg 1x8, 50kg 3x7
Pec toning excercise - 7.5kg 1x7, 5kg 2x8

FTA69

If I were you I'd substitute the machine row for either barbell rows or inverted rows, you'll see a lot more benefit as a result.

choons

Went camping for the weekend. Diet consisted of mainly beer but also some pizza, chicken curry and Mc Donalds

FTA69 - Thanks for the comment, I'll try out the Barbell row on Wednesday, I've never done it before though. I stopped doing the inverted rows because I was getting some funny looks when using the squat rack for them!


Stronglifts Day 10 (28/6/10)


Stronglift 5x5

Squat - 65kg 5x5 . . . . . . . . . . Bodyweight squat:cool:
Overhead Press – 35kg 5x5 . . . very very tough!
Deadlift - 65kg 1x8 . . . . . . . . . felt good at 5 so i kept going
Pull-ups - 7,6,6
Weighted sit up machine - 15kg 3x10


Other Work

Lateral Raise (Dumbells) - 7.5kg - 3x8
Bicep curl to Shoulder Press (Dumbells) - 12.5kg - 7,6,6
Side bends (Dumbells) - 27.5kg - 3x8
Shoulder pull downs - 45kg 3x8
Lat pull down - 56kg 3x8


I read somewhere (Probably on boards or maybe stronglifts) that once you can squat your bodyweight, you are no longer skinny. Well, I guess that makes me not skinny!!! I'm taking it as an achievement but also a milestone!

As they say around here, onwards and outwards!

choons

Jog in the Pheonix Park:

6.3 km
32.35 mins

Apip99

Nice one choons on reaching the squatting your own body weight. Its great to reach targets and goals.

I'm on the SL5x5 as well, and loved it so far with great gains.

How may weeks have you left of the 12?

choons

Stronglift 5x5

Squat - 67.5kg 5x5
Bench - 55kg 5x5, 65kg x1
Inverted Row - 12,11,10,8
Pushups – 15, 12, 10 . . . . I did these at the end of my workout so I was pretty tired
Weighted Ab machine - 17.5kg 3x8


Other Work

Incline bench - 40kg x8, 45 x7, 47.5 x4
Chest fly (dumbells) – 15kg 3x8
Tricep Dips – 12, 11, 11
Tricep pulldown – 50kg 3x8
Pec toning excercise - 5kg 2x8, 7.5kg 1x7


FTA69 - I've gone back to the Inverted Rows and I'll try to stick at them!

Apip99 - Thanks for the comment! I had a look through your log a few weeks back and it seems that we're in the same boat! I couldn't remember where I borrowed the phrase "Onwards and Outwards" from!

On Friday, I'll have finished 4 weeks of the program so I have just over 8 left. Your lifts are looking good, how many weeks have you been at it?

After my 12 weeks, I'm thinking about starting another 12 weeks, or at least keeping the same routine. Otherwise, I'd be afraid that I'll loose motivation and focus. I've found the spreadsheet great for progressing each workout.

G86

choons wrote: »

FTA69 - I've gone back to the Inverted Rows and I'll try to stick at them!

You should try them elevated for a bit of a challenge Also, with regards to the Smith Machine - do you have rings in your gym you could lower to do them on when the gyms busy or it's in use? They're more difficult on the rings too so when you go back to the bar they'll feel dead easy!

Apip99

Cheers Choons, Just realized I squated my own body weight last night. Hadn't realized till I read you log!

I'm about 10 weeks in. Mind you I missed some due to being away and creaked neck! But like you, I love the motivation, how ever I am getting a little board of the routine. I may change in a couple of weeks, build on the muscle, then back to it in a few months through winder to bulk up. I'll see how I go after hold in few weeks.

Onwards and Outwards my friend......

Magic Eight Ball

choons wrote: »

I read somewhere (Probably on boards or maybe stronglifts) that once you can squat your bodyweight, you are no longer skinny. Well, I guess that makes me not skinny!!!!

I wish. I can squat nearly my bodyweight and a half and I'm a skinny fecker. :pac:

Great work btw.

Hanley

One of my friends went from untrained to squatting bodyweight for reps in 3 weeks. He's still skinny.

FTA69

G86 wrote: »

You should try them elevated for a bit of a challenge Also, with regards to the Smith Machine - do you have rings in your gym you could lower to do them on when the gyms busy or it's in use? They're more difficult on the rings too so when you go back to the bar they'll feel dead easy!

Yeah, I do mine with my feet on a swiss ball, much more challenging, you'd do them all day otherwise.

choons

Stronglift 5x5

Squat - 80kg 5x5
Overhead Press – 37.5kg 5,5,5,5,4
Deadlift - 70kg 1x7
Chin ups - 10,7,7
Weighted sit up machine - 20kg 10,8,8


Other Work

Lateral Raise (Dumbells) - 10kg - 3x8
Side bends (Dumbells) - 30kg - 3x10
Shoulder push down - 50kg 3x8
Lat pull down - 56kg 3x8
Upright row (DB) - 12.5kg 3x8
Upright row (bar) - 20kg 3x8

choons

Saturday 3/7/10

Jog in the Pheonix Park:

6.3 km
33:13 mins



Stonglifts Workout 13 (5/7/10)

Stronglift 5x5

Squat - 82.5kg 5x5
Bench - 40 x8, 57.5kg 5x5, 65kg x2
Inverted Row - 14,13,11,10
Pushups – 3x12
Weighted Ab machine - 20kg 10,8,8


Other Work

Incline bench - 30kg x8, 45kg 5x5
Chest fly (dumbells) – 15kg 3x8
Tricep Dips – 16, 14, 12
Tricep pulldown – 55kg 7,7,5

1km Row - 5.05mins



Fantastic workout this morning! Squat & Bench PB's and lots of Tricep dips and Inverted rows!

G86 & FTA69 - I did my inverted rows with my feet on a bench. Felt good and I'll be doing this from now on! Unfortunately, there's no rings in the gym. There's no smith machine either, just the one squat rack like this one:
http://thekillerj.files.wordpress.com/2009/09/squat_rack.jpg
I'm generally in the gym when its quite so I should be fine. After a few weeks, I'll give the swiss ball a try!!

c0rk3r

Out of interest what weight are you now ?

choons

c0rk3r wrote: »

Out of interest what weight are you now ?

Unfortunately, when I started this log, I weighed myself on a full stomach with a few pints of water in me! This gave me a reading of 63kg so I would estimate that I started off at about 61kg.

Now, in the morning after a trip to the toilet, I weigh 64kg. I weighed myself a few minutes ago and I was 66kg so I've definitely put on weight!

Hope all that makes sense! Bottom line, I've put on 3kg's in 4 weeks

choons

Stronglift 5x5

Squat - 50kg x8, 85kg 5x5
Overhead Press – 20kg x8, 37.5kg 5x5
Deadlift - 75kg 1x6
Pull ups - 8,6,6
Weighted sit up machine - 20kg 10,8,8


Other Work

Side bends (Dumbells) - 35kg - 3x10
Shoulder push down - 55kg 3x8
Upright row (bar) - 24kg 8,8,7
Lateral Raise (DB) - 10kg 3x8
Bicep curl to shoulder press (DB) - 12.5kg 7,6,6
Shrugs (DB) - 20kg 3x8

Brendygg

Why did u jump from 67.5kg to 80kg on your squat? Fair play you seem to be going well.

choons

Brendygg wrote: »

Why did u jump from 67.5kg to 80kg on your squat? Fair play you seem to be going well.

Good question!

I had accidentally put 80kg on the bar instead of 70kg. When I realised, I just thought I'd give it a go anyway. I managed it fine so there was no point doing 70kg when I knew I could pull off 80 for 5x5.

Its not recommended to jump up in weight like this in SL but it was a once off!

Today, I squatted 87.5kg for 5x5 so that jump hasn't caused me stall yet.

choons

Stronglift 5x5

Squat - 20kg x8, 60kg x5, 87.5kg 5x5
Bench - 40 x8, 60kg 5,5,5,4,4
Inverted Row - 15,13,11
Pushups – 15,13,12
Weighted Ab machine - 21.25kg 10,8,8


Other Work

Incline bench - 30kg x8, 47.5kg 5,5,4,5,5
Chest fly (dumbells) – 15kg 3x8
Tricep Dips – 20, 15, 13
Tricep pulldown – 55kg 3x8


Went for a swim ~10 lengths

Comic Book Guy

Fair play lad.

Impressive gains from your start point. What protein product are you using?

Keep up the good work, will keep an eye on your progress!

choons

Comic Book Guy wrote: »

Fair play lad.

Impressive gains from your start point. What protein product are you using?

Keep up the good work, will keep an eye on your progress!

Thanks for the comment!

I've started taking Impact whey protein from myprotein.co.uk

I only got it about two weeks ago but its great stuff!

choons

I'm off to Portugal tomorrow for 10 days so I didn't start another SL week.

Squat - 20kg x8, 60kg x8, 80kg 5x5 . . . (I used 80kg just to try to improve technique)
Overhead press - 20kg x8, 37.5kg 5x5 . . . (37.5 was tough and I'm pretty sure 40kg would not have happened)
Deadlift - 80kg x6 - PB
Pullups - 8,7,6
Bicep to shoulder press (DB) - 12.5kg 8,6,5
Upright row (DB) - 12.5kg 3x8
Shoulder push down - 60kg 3x8 . . . (I'll have to find a replacement exercise as I can't push down 65kg without lifting off the ground!)
Side bends (DB) - 40kg 3x8 (I'll have to replace this as well because there isn't any heavier DB's)
Lateral Raise side (DB) - 7.5kg 3x8
Shrugs (DB) - 25kg 3x8

I'll be straight back into SL after my holiday. I'll try to eat clean and get some exercise in! :cool:

choons

Back from my holiday, I did a good bit of swimming, but other than that, I didn't get much exercise. Diet was decent, loads of fish but a few too many beers!


Stronglift 5x5

Squat - 20kg x8, 60kg x5, 90kg 5x5
Bench - 20kg x8, 40 x5, 60kg 5x5
Inverted Row - 14,10,9
Weighted sit ups - 22.5kg 3x8


Other Work

Incline bench - 30kg x8, 45kg x5, 50kg 4x5
Cable fly – 7.5kg x8, 10kg 2x8
Tricep Dips – 9, 8, 8
Tricep pulldown – 55kg 3x8


Took it easy today and my benching wasn't great, I'll be doing 60kg again on Friday.

Feels good to be back, can't wait for my DOMS

choons

Squat - 20kg x8, 60kg x5, 92.5kg 5x5
Overhead press - 20kg x8, 37.5kg (5,4), 32.5kg 3x5 :mad:
Deadlift - 85kg x5
Pullups - 3x5

Shrugs (Oly Bar) - 60kg 3x8 - And yes, I did it in the squat rack

Disappointing workout today. Squat and DL were good but OH press was awefull and I ran out of time so couldn't so my usual routine after SL.

I'm going to blame my 2 weeks off for this. On Friday I'll do a similar workout to Monday and next week, I'll get back into SL properly.

choons

Did a bit of a home workout:

One leg squats - 3 x 8
Squats - 12.5kg DB - Sh!t loads

DB curls - 12.5kg 3 x 10 . . . just for the craic

Push ups - 3 x 20

Weighted sit ups - 12.5kg, 3 x 12
Various crunches and sit ups supersetted - 3 x 70
Standard Plank - 3 x 60 seconds

Ok, thats 3 weeks of P!ssing around! :mad:
I'll be hitting the gym on Monday morning to continue with stronglifts

choons

Jog in the Pheonix Park:

6.3 km
32.05 mins

choons

Stronglift 5x5

Squat - 80kg 5x5*
Bench - 20 x8, 40 x5, 60kg 5,5,4,4,3


Other Work

Incline bench - 50kg 5,5,4,4,4
Tricep Dips – 15, 10, 9
Cable fly - 20kg 3x8


*I asked an instructor to check my squat technique. He said its pretty good. I don't think I'm getting low enough with anything over 80kg so I'm going to work up from there.

My benching has stalled, on Friday I'll drop back to 57.5kg and work up. Likewise with my OH press, it will be down to 35kg.

choons

13km cycle - 50mins

choons

Stronglifts

Squat - 20kg x8, 60kg x5, 82.50kg 5x5
Overhead press - 20kg x8, 35kg 5x5
Deadlift - 60kg x5, 90kg x3 (Grip failed) 80kg x5
Pullups - 3x5


Other Work

Lateral Raise (DB) - 10kg 3x8
Upright row (DB) - 12.5kg 3x8
Shoulder push down - 50kg 3x8
Shrugs (DB) - 25kg 3x10
Lat pull down machine - 56kg 3x8
Cupla bicep curls

choons

Inverted Row - 3x10
Lateral raise 2(side) - 7.5kg 3x8
Lateral raise 3(front) - 7.5kg 3x8
Machine row supersets - 35kg 3x(8,8) - Different grips
Cable side bends - 60kg 3x8

choons

I got my BF% and weight measured today:

Weight = 65.6kg

Body Fat % = 12.3%

BMI = 21.3
Body Muscle % = 45.7%
Skeletal fat % = 3% . . . . not quite sure what this means :rolleyes:

Healthy stats apparently, I'm pretty happy with them. Weight is increasing slowly but steadily. I would like to see BF at single digits at some point in the future

choons

Stronglift 5x5

Squat - 20kg x8, 60kg x5, 87.5kg 5x5*
Bench - 20 x8, 40 x5, 60kg 5,5,5,4,4
Inverted Row - 3x12
Push ups - 3x15

Other Work

Incline bench - 50kg 5,3,5,5,5*
Tricep Dips – 12, 11, 10
Cable fly - 25kg 3x10

Weighted sit ups - 25kg 3x8

Went for a swim


*Squats were tough but technique is bang on. I should be able to hit 100kg in a few weeks

choons

Jog in the Pheonix Park:

6 km
26.11 mins

choons

Stronglifts

Squat - 20kg x8, 60kg x5, 90kg 5x5
Overhead press - 20kg x8, 37.5kg 5x5
Deadlift - 60kg x5, 90kg x5
Pullups - 6,6,5


Other Work

Upright row (BB) - 25kg 3x8
Shoulder push down - 55kg 3x8

Weighted ab machine - 25kg 3x10


I did my squats, OH press and deadlift without runners. I felt I was more stable. Shall be doing this from now on!



oh, and I went for a swim!

choons

26km Cycle

Few DB exercises

Can't make it to the gym today because of repeats :mad:

choons

Stronglift 5x5

Squat:
20kg x8;
60kg x5;
92.5kg (5,3-fail);
90kg (5,5,5);

Bench:
20 x8;
50 x5;
60kg (5,5,5,5,4);
70kg x1 PB

Inverted Row -12,12,11


Other Work

Incline DB chest press - 20kg
Sit up machine - 3x20

Lots of swimming!


First time I've ever failed on a squat! My mate, a PT was helping so I was getting really low. He said to try out a belt but it was too big for my 29inch waist!!
Found a York Velcro belt that fit but to be honest I didn't like wearing it.

choons

Stronglifts

Squat - 20kg x8, 60kg x5, 90kg 5x5
Overhead press - 20kg x8, 40kg 5x5
Deadlift - 60kg x5, 92.5kg x5


Other Work

Pull ups - 6,3
Superset with:
DB lat raise - 7.5kg 10,9

60 second rest

Pull ups - 5,3
Superset with:
DB lat raise - 7.5kg 9,9


Lat pull down machine - 56kg (10,9,8)
Weighted sit up machine - 15kg (4 x 15)


Swim


Delighted with my OH press and DL!