Back on SL 5X5

SixTwoSix

SixTwoSix

SixTwoSix

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Ended last year pretty good, bought gym equipment, did Stronglifts 5x5 for a few months and all went really well. Then I had a few months where work went crazy, I went on holiday, there were a bunch of parties/social events and I just lost my motivation. I've still worked out on and off over the year but nothing progressive.

Now things have changed for the better, namely i've moved away from rotating 7-3/3-11 shifts for the first time in 8 years and on a lovely 9-5 shift and a new job.

I've noticed the last month since doing 9-5 my energy levels are off the chart, I don't feel sluggish and lethargic all the time. I'm eating well, feel like I have time to prepare food properly whereas before time always seemed like it was escaping me. I've no doubt a lot of it is psychological but it's good.

Decided to get back on SL last night, dropped all my weights low. Only notable difference is i'm doing 3x5 on Squats instead of 5x5. I remember last time doing 5 sets was killing my energy for anything else.

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TL;DR version...i'm working out again after being lazy AF over the year. I'm 36, about 85KG and I think about 20% bodyfat.


Workout A - 28/09/2015

Squats

  • 2x5 @ 20KG warmup
  • 1x3 @ 35KG warmup
  • 3x5 @ 50KG

Bench Press

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 5x5 @ 52.5KG

Bent Over Row

  • 5x5 @ 35KG

Dips

  • 5 @ BW
  • 5 @ BW
  • 5 @ BW

Push Ups
  • 8 @ BW
  • 6 @ BW
  • 5 @ BW
 
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Know the shift feels. Totally killing me at the moment, fell constantly lethargic. So I've just started doing similar as it means I can work out whenever without having constant set days.

Good numbers to start on too :)
 
Begbie said:
Know the shift feels. Totally killing me at the moment, fell constantly lethargic. So I've just started doing similar as it means I can work out whenever without having constant set days.
Click to expand...

Rotating shifts are evil, pretty sure they're detrimental to long term health as well.


Workout B - 30/09/2015

Squats

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 3x5 @ 52.5KG

Overhead Press

  • 2x5 @ 20KG warmup
  • 5x5 @ 35KG

Deadlift

  • 1x5 @ 50KG...could have gone heavier but focusing on form

Chin Ups - Neutral Grip

  • 5 @ BW...I am weak
  • 3 @ BW...bit weaker
  • 3 @ BW...just as weak!

EZ Bar Curls
  • 2x8 @ 22.5KG
 
Week 1 down :D

Workout A - 02/10/2015

Squats

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 3x5 @ 55KG

Bench Press

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 5x5 @ 55KG

Bent Over Row

  • 5x5 @ 37.5KG

Dips

  • 6 @ BW
  • 6 @ BW
  • 5 @ BW

Push Ups
  • 8 @ BW
  • 7 @ BW
  • 6 @ BW
 
Workout B - 05/10/2015

Squats

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 3x5 @ 55KG

Overhead Press

  • 2x5 @ 20KG warmup
  • 5x5 @ 37.5KG

Deadlift

  • 1x5 @ 55KG

Chin Ups - Neutral Grip

  • 6 @ BW - woo hoo, 1 rep improvement :rolleyes:
  • 3 @ BW
  • 3 @ BW

EZ Bar Curls
  • 2x8 @ 25KG
 
booyaka said:
Nice - similar weights to me so look forward to your progress!
Click to expand...

Cheers, will look out for your log. I did the same before, anyone else doing 5x5 on the same weights, I kept a close eye on them to gauge my own progress :D

booyaka said:
Any reason your not doing 5 x 5 working sets on the squats?
Click to expand...

I mentioned it in the OP but basically I previously found doing 5x5 of Squats before everything else was too draining. I felt like the other exercises weren't getting the full benefit if that makes sense?

I did 5x5 about the same time last year and when I was doing bodyweight+ (85kg) on squats, it wiped me out.
 
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