Forgot to post yesterday. OHP 155
Stronglifts 5x5. Anyone followed this program?
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Last: 2 yr ago by Iowaggie
quote:
AgEng06, is that the Ice Cream 5x5? And are you working through the regular 5x5 app? How did you decide on what weight to start at?
fourthgen, yes it is. I am using the StrongLog app to track my workouts (since I'm on Android). It has the basics of SL already in it, but you can add your own exercises. I just added the extras in order to keep track. I also edited Mehdi's SL spreadsheet to add the extra exercises and calculate weights for me.
I've only done each workout once, but I really like it so far. I was doing some crappy bodypart split with a lot of volume before I started this, so I don't feel overworked with the accesory lifts that have been added to ICF 5x5.
06, do you mind sending the spreadsheet to me? I keep getting errors with the one I downloaded from the site when I re-save it.
[This message has been edited by fourthgenag09 (edited 6/14/2013 8:53a).]
[This message has been edited by fourthgenag09 (edited 6/14/2013 8:53a).]
Email sent, you can take your address down now if you want.
Workout 3(A)
Squat: 105 - 55555
Bench: 120 - 55555
Row: 90 - 55555
Shrugs: 140 - 888
Skull Crushers: 60 - 888
[This message has been edited by AgEng06 (edited 6/14/2013 11:09p).]
Squat: 105 - 55555
Bench: 120 - 55555
Row: 90 - 55555
Shrugs: 140 - 888
Skull Crushers: 60 - 888
[This message has been edited by AgEng06 (edited 6/14/2013 11:09p).]
Last Friday
BP 270 4,3 last two sets
Rows 145
Hurt my wrist on the rows so think I'm gonna skip today and just do cardio/abs. We will see.
BP 270 4,3 last two sets
Rows 145
Hurt my wrist on the rows so think I'm gonna skip today and just do cardio/abs. We will see.
Workout 4(B)
Squat: 110 - 55555
DL: 145 - 5
OHP: 70 - 55555
Row (90%): 80 - 55555
CGBP: 90 - 888
Curl: 60 - 888
Squat: 110 - 55555
DL: 145 - 5
OHP: 70 - 55555
Row (90%): 80 - 55555
CGBP: 90 - 888
Curl: 60 - 888
Well it appears I have killed this thread. Oh well..
Workout 5(A)
Squat: 115 - 55555
Bench: 125 - 55555
Row: 95 - 55555
Shrugs: 145 - 888
Skull Crushers: 60 - 888
Workout 5(A)
Squat: 115 - 55555
Bench: 125 - 55555
Row: 95 - 55555
Shrugs: 145 - 888
Skull Crushers: 60 - 888
Yesterday
BP 270 only 4 reps on last set
Rows 150
BP 270 only 4 reps on last set
Rows 150
BP 270
Rows 155
Rows 155
OHp 120
Dl 295
Been off for the last couple weeks. Staying in the work but not adding much weight right now. Hoping to be back on track in the next few weeks.
Dl 295
Been off for the last couple weeks. Staying in the work but not adding much weight right now. Hoping to be back on track in the next few weeks.
Oops, I missed a few workouts...
Workout 6(B) - 6/21
Squat: 120 - 55555
DL: 155 - 5
OHP: 75 - 55555
Row (90%): 85 - 55555
CGBP: 95 - 888
Curl: 65 - 888
Workout 6(B) - 6/21
Squat: 120 - 55555
DL: 155 - 5
OHP: 75 - 55555
Row (90%): 85 - 55555
CGBP: 95 - 888
Curl: 65 - 888
Workout 7(A) - 6/24
Squat: 125 - 55555
Bench: 130 - 55555
Row: 100 - 55555
Shrugs: 155 - 888
Skull Crushers: 65 - 888
Squat: 125 - 55555
Bench: 130 - 55555
Row: 100 - 55555
Shrugs: 155 - 888
Skull Crushers: 65 - 888
Workout 8(B) - 6/26
Squat: 130 - 55555
DL: 165 - 5
OHP: 80 - 55555
Row (90%): 90 - 55555
CGBP: 100 - 888
Curl: 70 - 888
Squat: 130 - 55555
DL: 165 - 5
OHP: 80 - 55555
Row (90%): 90 - 55555
CGBP: 100 - 888
Curl: 70 - 888
what kind of warm ups do you guys do before you get started with squats? I'm currently on 215 on squats, and I'll typically bang out 10 reps of the bar, then 5 with 135 and jump right in. I'm thinking maybe adding 1 rep of 185 in there before I get started, just to get used to heavier weight before getting under the bar.
Pahdz, I warmup about like you have explained. For instance, I did 130lbs 5x5 yesterday. My warmup was 45x10 followed by 115x8, then my working sets. Sometimes if I'm feeling a little more stiff I'll do 3 warmup sets.
Pahdz
1x 10 bar
1x 5 135
3x 185
1 x 200
5x5 work weight
Also you can add a squat walkout rep after warmup and before you start your 5x5.
Take your work weight and add 35 to 50 lbs to the bar. Get under the bar and get it off the rack. Do not squat. Just hold it in the standing position with back and glutes tight for 30 seconds. You will be amazed at how light your 5x5 weight will feel after this.
1x 10 bar
1x 5 135
3x 185
1 x 200
5x5 work weight
Also you can add a squat walkout rep after warmup and before you start your 5x5.
Take your work weight and add 35 to 50 lbs to the bar. Get under the bar and get it off the rack. Do not squat. Just hold it in the standing position with back and glutes tight for 30 seconds. You will be amazed at how light your 5x5 weight will feel after this.
Thanks, that walk out rep sounds like a good idea
Workout 9(A) - 6/28
Squat: 135 - 55555
Bench: 135 - 55555
Row: 105 - 55555
Shrugs: 165 - 888
Skull Crushers: 70 - 888
It felt good to finally get to put a plate on each side for squat and bench.
Squat: 135 - 55555
Bench: 135 - 55555
Row: 105 - 55555
Shrugs: 165 - 888
Skull Crushers: 70 - 888
It felt good to finally get to put a plate on each side for squat and bench.
Geez. Started yesterday and I am surprisingly sore today. That's the effect of focusing on form, I guess.
ended week 7 on workout A, everything still fairly easy to work with except for bench, but that's my own fault because I jumped about 40 lbs in week 2 because I was getting nothing out of the bench
215 squat
210 bench
115 rows
215 squat
210 bench
115 rows
Bonehead move on my part... I neglected to check the program closely. I just put the exercises in my journal. So yesterday, I helped myself to 5x5 on deadlifts, instead of 1x5. After 25 deadlifts, I felt like I was going to pass out. Note to self: read the instructions.
Regardless, so far...
Workout 1(A)
Squat - 125
55555
Bench - 85
55555
Row - 65
55555
Workout 2(B)
Squat - 130
55555
OH - 45
55555
DL - 125
55555
Regardless, so far...
Workout 1(A)
Squat - 125
55555
Bench - 85
55555
Row - 65
55555
Workout 2(B)
Squat - 130
55555
OH - 45
55555
DL - 125
55555
Workout 10(B) - 7/1
Squat: 140 - 55555
DL: 175 - 5
OHP: 85 - 55555
Row (90%): 95 - 55555
CGBP: 105 - 888
Curl: 75 - 886
Squat: 140 - 55555
DL: 175 - 5
OHP: 85 - 55555
Row (90%): 95 - 55555
CGBP: 105 - 888
Curl: 75 - 886
Workout 3(A)
Squat - 135
55555
Bench - 90
55555
Row - 70
55555
[This message has been edited by MW03 (edited 7/2/2013 9:09a).]
Squat - 135
55555
Bench - 90
55555
Row - 70
55555
[This message has been edited by MW03 (edited 7/2/2013 9:09a).]
So I have been on this a month
squat 295
Bench 260
Rows 170
OHP 140
DL 290
Anyone use a belt. As I start to get up in weight I think I may need one. This program has left my lower back pretty sore.
squat 295
Bench 260
Rows 170
OHP 140
DL 290
Anyone use a belt. As I start to get up in weight I think I may need one. This program has left my lower back pretty sore.
Missed 2 workouts last week due to the holidays. Time to get back on it...
Workout 11(A) - 7/7
Squat: 145 - 55555
Bench: 140 - 55555
Row: 110 - 55555
Shrugs: 175 - 888
Skull Crushers: 70 - 888
Workout 11(A) - 7/7
Squat: 145 - 55555
Bench: 140 - 55555
Row: 110 - 55555
Shrugs: 175 - 888
Skull Crushers: 70 - 888
quote:
what kind of warm ups do you guys do before you get started with squats? I'm currently on 215 on squats, and I'll typically bang out 10 reps of the bar, then 5 with 135 and jump right in. I'm thinking maybe adding 1 rep of 185 in there before I get started, just to get used to heavier weight before getting under the bar.
Watch the video from Mendhis website. He recommends starting bar and the 2-3 reps with no break adding 25 LB plate each set. I do that now.
Workout 12(B) - 7/9
Squat: 150 - 55555
DL: 185 - 5
OHP: 90 - 55555
Row (90%): 100 - 55555
CGBP: 11) - 888
Curl: 75 - 888
Squat: 150 - 55555
DL: 185 - 5
OHP: 90 - 55555
Row (90%): 100 - 55555
CGBP: 11) - 888
Curl: 75 - 888
taking a week off this week. been at it over 8 weeks strict and normally if i've been on a plan about this time a week off as served me well (as in coming back stronger, not struggling with weight i was at the end of the previous week)
Workout 13(A) - 7/11
Squat: 155 - 55555
Bench: 145 - 55555
Row: 115 - 55555
Shrugs: 185 - 888
Skull Crushers: 70 - 888
[This message has been edited by AgEng06 (edited 7/14/2013 9:26p).]
Squat: 155 - 55555
Bench: 145 - 55555
Row: 115 - 55555
Shrugs: 185 - 888
Skull Crushers: 70 - 888
[This message has been edited by AgEng06 (edited 7/14/2013 9:26p).]
Well so much for seeing this workout to 12 weeks, freaking broke my ankle tonight playing softball.
Dang. That sucks.
I need to update
Workout 4(B)
Squat - 140
55555
Press - 55
55555
DL - 135
5
Workout 5(A)
Squat - 145
55555
Bench - 95
55555
Row - 75
55555
Workout 6(B)
Squat - 150
55555
Press - 65
55555
DL - 145
5
Curl - 65
888
[This message has been edited by mw03 (edited 7/11/2013 9:46p).]
I need to update
Workout 4(B)
Squat - 140
55555
Press - 55
55555
DL - 135
5
Workout 5(A)
Squat - 145
55555
Bench - 95
55555
Row - 75
55555
Workout 6(B)
Squat - 150
55555
Press - 65
55555
DL - 145
5
Curl - 65
888
[This message has been edited by mw03 (edited 7/11/2013 9:46p).]
Check that, broken fibula...even worse
Holy crap dude! How did that happen?
Sliding into 3rd base
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