AndrewNR's log

AndrewNR

AndrewNR

AndrewNR

Soldato
Joined
18 Aug 2011
Posts
2,856
Location
Norfolk
Thought I'd start a log.

Following A/B stronglifts workout.
I will list what I do as weights x reps x sets.

Today was B:

Squats
Bar x 10
92.5 x 5 x 5
(lowered the weight recently to work on form - use my glutes more and reduce forward lean)

Overhead Press (I have to sit down on my bench doing these as at 6'5" I'm too tall to do them standing up in my garage)
Bar x 10
55 x 5 x 2
55 x 4 x 3
(Finished the 5th rep of the last 3 sets after a 20 second rest after completing the 4th rep - the 25th rep felt like it took ages. Did OH Press on Saturday and only raised the weight from 54.25 (fractional weights, yo) which was comfortable doing 5 x 5 so will see how I get on on Monday when I only do it once that week not twice)

Deadlift
Bar x 10
135 x 5 x 5
(comfortable with the weight but cardiovascular wise I am struggling. Perhaps increase the rest from 2 minutes to a longer period?)
 
Last edited:
Why are you struggling with the 'cardio' element of dead lifting?

Because it isn't recovery in the traditional (read 'widely misunderstood') sense...
 
Some good-looking numbers.

You might not need this but for most lifts (I'm also doing SL) I tend to do a 2nd warmup with a weight half way between the bar and my final lifting weight.
 
FrenchTart said:
Some good-looking numbers.

You might not need this but for most lifts (I'm also doing SL) I tend to do a 2nd warmup with a weight half way between the bar and my final lifting weight.
Click to expand...

Yeah I might start doing that (maybe for 8 reps) to prepare my body a bit better for the upcoming massacre.

As for why I get out of breath doing D/L I'm not sure. When I was going to the gym before buying home stuff I could run for an hour etc at an alright speed. Going to watch some videos on technique as my shoulders might be too far forward and my hips too low - making it harder?
 
If you are fit enough to run for an hour at an alright speed, that only means you are fit enough to run for an hour at an alright speed. Not much more. :)

Dead lifting is one of the more brutal stresses on the central nervous system so if you aren't suitably adapted to cope, then you will fatigue very quickly.

So, the weights for dead lifting are either too heavy, you are fatiguing with the exercises that you do before them, or you aren't eating/sleeping/resting enough outside your gym sessions.

So whilst you may have been 'fit' for running at an alright speed, you are not yet fit for dead lifting at the current weight. The easy answer is 'do more' and the fitness will come. :)
 
Workout A

Didn't feel great going into this (tired).

Squats
Bar x 10
92.5 x 5 x 5

Bench Press
Bar x 10
96.75 x 5 x 5
(The fifth reps on set 4 and 5 were completed after a 20 second gap after the 4th rep)

Row (Pendley)
Bar x 10
65 x 5 x 5


Also did 5 chin-ups at the end for dem broceps.
 
Last edited:
AndrewNR said:
Thought I'd start a log.

Following A/B stronglifts workout.
I will list what I do as weights x reps x sets.

Today was B:

Squats
Bar x 10
92.5 x 5 x 5
(lowered the weight recently to work on form - use my glutes more and reduce forward lean)

Overhead Press (I have to sit down on my bench doing these as at 6'5" I'm too tall to do them standing up in my garage)
Bar x 10
55 x 5 x 2
55 x 4 x 3
(Finished the 5th rep of the last 3 sets after a 20 second rest after completing the 4th rep - the 25th rep felt like it took ages. Did OH Press on Saturday and only raised the weight from 54.25 (fractional weights, yo) which was comfortable doing 5 x 5 so will see how I get on on Monday when I only do it once that week not twice)

Deadlift
Bar x 10
135 x 5 x 5
(comfortable with the weight but cardiovascular wise I am struggling. Perhaps increase the rest from 2 minutes to a longer period?)
Click to expand...

Today was B:

Squats
Bar x 10
95 x 5 x 5

Overhead Press
Bar x 10
55 x 5 x 3
55 x 4 x 2
(Finished the 5th rep of the last 2 sets after a 30 second rest after completing the 4th rep)

Deadlift
Bar x 10
137.5 x 5 x 5
(felt better this time, wasn't as knackered cardiovascular wise)
 
Last edited:
AndrewNR said:
Workout A

Didn't feel great going into this (tired).

Squats
Bar x 10
92.5 x 5 x 5

Bench Press
Bar x 10
96.75 x 5 x 5
(The fifth reps on set 4 and 5 were completed after a 20 second gap after the 4th rep)

Row (Pendley)
Bar x 10
65 x 5 x 5


Also did 5 chin-ups at the end for dem broceps.
Click to expand...

Workout A

Squats
Bar x 10
97.5 x 5 x 5

Bench Press
Bar x 10
96.75 x 5 x 5
(felt easy-ish - workout A is only once next week (Mon) so will raise weight to a dizzy 97.5).

Row (Pendley)
Bar x 10
65 x 5 x 5
(As per bench press will raise weight).
 
AndrewNR said:
Today was B:

Squats
Bar x 10
95 x 5 x 5

Overhead Press
Bar x 10
55 x 5 x 3
55 x 4 x 2
(Finished the 5th rep of the last 2 sets after a 30 second rest after completing the 4th rep)

Deadlift
Bar x 10
137.5 x 5 x 5
(felt better this time, wasn't as knackered cardiovascular wise)
Click to expand...

Today was B:

Squats
Bar x 10
100 x 5 x 5

Overhead Press
Bar x 10
55 x 5 x 5
(Felt quite easy. Doing them again Wednesday so will maintain weight for now)

Deadlift
Bar x 10
140 x 5 x 5
(Felt ok but my hands where the callus' are hurts - what chalk do you guys recommend?)
 
Yeah liquid is less messy and you can cake your hands in it easily. I just got my chalk ball from a wall climbing place near where I love in a shopping centre

kcon1 said:
Stronglifts doesn't have 5x5 deadlifts
Click to expand...

1x5 is almost just daft.
 
Please elaborate why doing one of the best compounds for a single set of five is a good thing? Whereas you do 5x5 for everything else.

Congratulations on the PB also when it comes.
 
I just don't think you're going to be able to maintain progress with such high volume especially with the amount of squatting the routine has, and you're not going to be able to do 5x5 deadlifts very well after 5x5 squats.
 
How come they don't mix the routine about then i.e. do deadlifts first one week.
Or is squat considered the must-have exercise out of all the compound lifts?

Instead of doing 140kg 5 x 5 should I do 160kg or so 5 x 1?
Is exhausting myself with deadlifts preventing me from excelling (growing) at other lifts?
 
kcon1 said:
I just don't think you're going to be able to maintain progress with such high volume especially with the amount of squatting the routine has, and you're not going to be able to do 5x5 deadlifts very well after 5x5 squats.
Click to expand...

This will be determined by any number of factors, such as diet, recovery, adjustment to training, etc. for most beginners, however, you are broadly correct.

AndrewNR said:
How come they don't mix the routine about then i.e. do deadlifts first one week.
Or is squat considered the must-have exercise out of all the compound lifts?

Instead of doing 140kg 5 x 5 should I do 160kg or so 5 x 1?
Is exhausting myself with deadlifts preventing me from excelling (growing) at other lifts?
Click to expand...

The point of Stronglifts is to make a person - in the broadest sense - strong: squatting is a great way to exercise pretty much everything that isn't arms. Hence the focus on them, as opposed to deadlifts.

By running 5*5 for squats and one day of deadlifts, you probably will be holding back both of your lifts - depending on your training history. Is that a problem? Depends on what you are trying to achieve... Do you want 1RMs? If so, you will need to adjust.
 
AndrewNR said:
How come they don't mix the routine about then i.e. do deadlifts first one week.
Or is squat considered the must-have exercise out of all the compound lifts?

Instead of doing 140kg 5 x 5 should I do 160kg or so 5 x 1?
Is exhausting myself with deadlifts preventing me from excelling (growing) at other lifts?
Click to expand...

Personally I'd swap it around every so often, so A - Squats B - Deads and so on.

Yes you're squats will not be as good on that day, but so what? You're still going to improve.
 
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