Gamefreak501s training log & form check - Stronglifts 5x5

Yesterday I had a very good session in the gym

Workout A

BB Squats 5x5 @ 65kg
BB Benchpress 5x5 @ 60kg
BB BOR 5x5 @ 60kg

The numbers on my Benchpress and BOR are now on par with the sorts of weights I was doing regularly before (not including 1RM) but were also what I reached a plateau with previously, so there are concerns.

But with a good clean diet and discipline, I think the previous plateaus can be smashed.

When I was doing squats previously, I think I got up to 80 or 90kg on a working set, but it was a while back.

Carrying on at this rate, I will probably reach 95kg in the next 4 weeks for Squats.

Likewise, my Benchpress and BOR to should be to 75kg (bearing in mind I may plateau) my Deadlifts should be up to 100kg and my OHP at 52.5kg.

Previously, my Deadlifts got up to 120kg where they stopped, so I'm hoping I get nearer to 150kg with time.
 
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Thanks Cookeh! Really helpful videos on your form too, must make sure I'm keeping my form in check as my weights carry on going up.

My Benchpress and BOR form are miles better than they ever have been though since starting with Stronglifts.
 
Managed to do my ankle in last Wednesday. It still feels bruised.

However, contrary to what I thought, it had no impact on my workout. But, my right ankle is no good for running or for roller skating yet so I may not make tomorrows Roller Derby skills sign off :(

Workout B:

BB Squats 5x5 @ 67.5kg
BB OHP 5x5 @ 42.5kg
BB Deadlift 1x5 @ 80kg.

My numbers still look good, but the OHP did get very hard. I do believe I have nearly plateaued on these, however, time will tell.

Tomorrows session (workout A) I'll be looking at weights of 70kg/62.5kg/62.5kg.
 
Managed a successful Workout A today:

BB Squats 5x5 @ 70kg
BB Benchpress 5x5 @ 62.5kg
BB BOR 5x5 @ 62.5kg

Benchpress and BOR were on par with one another from a difficulty perspective.

Weights looking like 72.5kg/45kg/85kg for Workout B on Friday.

Diet is still in check though once my ankle feels better again, I'm going to incorporate some CV work as I'm worried that I might be developing a bit of a tummy!
 
Todays session was okay, but there was a blip with my OHPs.

Workout B

BB Squats 5x5 @ 72.5kg
BB OHP 3x5 @ 45kg, 1x4 @ 45kg 1x5 @ 45kg
BB Deadlift 1x5 @ 85kg

I believe I didn't rest long enough because as soon as I gave myself a longer break between sets, I managed 1x5 @ 45kg on the OHP.

Sundays weights look like 75kg/65kg/65kg.
 
Had a reasonable session today, but it really tired me out. I guess thats what I get for staying out in London until the wee hours and then getting 4 hours of sleep!

Workout A

BB Squats 5x5 @ 75kg
BB Bench press 5x5 @ 65kg
BB BOR 5x5 @ 65kg

My diets been a little up and down but I've tried to get around 2750 kcals on my worst days.

Wednesdays weights on Workout B should be 78kg/47.5kg/90kg.
 
Thanks for your replies and encouragement!

Looks like I made a typo should read 77.5kg (squats) 47.5kg (ohp) and 90kg (deadifts)

I usually rest 30-90 seconds per set but I may need to increase that now!
 
Todays session went okay, until I did my OHP set :(

Workout B

BB Squats 5x5 @ 77.5kg
BB OHP 4x5 @ 47.5kg, 1x4 @ 47.5kg :o
BB Deadlifts 1x5 @ 90kg

I think I've plateaued on the OHP sadly.

What do you think is the best way forwards with these?

1). Trying again at the same weight next time?
2). Reducing the weight to 40kg for the next few weeks?
3). Eating more?

All my other exercises haven't plateaued yet so I don't think food is the problem :confused:

I did intentionally rest for 2-3 minutes on all my sets this time round.

Any help greatly appreciated as always.
 
Thanks very much for all your helpful replies, I really appreciate it :)

I put the Stronglifts app on my phone and by golly has it been useful!

Today also marks a milestone - I'm lifting my bodyweight in squats now :) well, a tad over as I currently weigh 79.2kg. I haven't lifted anywhere near 80 or 90kg on Squats for several months now.

Workout A

BB Squats 5x5 @ 80kg
BB Bench 5x5 @ 67.5kg
BB BOR 5x5 @ 67.5kg

Weights for workout B looking like 82.5kg, 47.5kg and 95kg.

Presently there are no plates below 1.25kg on the gym, so I may need to invest in some wrist weights for the moment until I can get past my OHP wall.
 
Somnambulist said:
Gyms almost never have anything below 1.25kg. I bought some fractional plates from StrengthShop but ankle/wrist ones can be got off Amazon etc.
Click to expand...

Thanks very much Somnambulist;

I've bookmarked the site.

I'm going to try 47.5kg 2 more times and if I fail, I'll drop the weight and buy some of those fractional plates for next time.

These ones looks useful and well priced:

https://www.strengthshop.co.uk/weights-bars/weight-plates/fractional-plates/fractional-plate-package.html
 
Yay!

Managed to break my plateau today!!

My roller skating is loads better as well.

Workout B

BB Squats 5x5 @ 82.5kg
BB OHP 5x5 @ 47.5kg
BB Deadlifts 5x5 @ 95kg

I'm thinking I might grab some 0.5kg plates for my next OHP workout though as I think 50kg is going to be too much for me.

Weights for next session look like 85kg, 70kg and 70kg.
 
Thanks Cookeh! :)

Saturday went okay, but managed to lose a couple of reps on my Bench press:

Workout A

BB Squats 5x5 @ 85kg
BB Benchpress 3x5 @ 70kg 1x3 @ 70kg 1x5 @ 70kg
BB BOR 5x5 @ 70kg

I was having 3 minute breaks on the Benchpress but the Squats and BORs only needed 90 seconds between sets.

Managed to rip my roller skates on Friday though! Going to be at least £160 to get a good pair of boots to fit on my trucks.

Tonight will be workout B so hoping for these weights: 87.5kg, 50kg, 100kg.
 
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Workout B

BB Squats 5x5 @ 87.5kg
BB OHP 4x5 @ 50kg, 1x4 @ 50kg :/
Deadlift 1x5 @ 100kg

Not a bad result on the over head press. Need to eat more and should crack 5x5 yay :)

Wednesdays workout is looking like:

90kg/72.5kg/72.5kg.
 
Thanks for your replies everyone :)

Those OHPs seriously took it out of me - I was worried I might not have the energy for the deadlifts afterwards.

As I only managed the 70kg for 4 full sets I think I'll keep the bench press to 70kg tomorrow evening.

In which case, Workout B will actually be 90kg/70kg/72.5kg

My body weight has gone up to 80.6kg now - I guess it was going to happen with my continued Stronglifts routine. I don't mind it so much so long as it's muscle and not fat I'm building haha I think I was 76-77kg when I started.

Plus I no longer seem to get doms anymore. Not sure if I should be worried or not!
 
Well I had to skip yesterdays workout and instead went this evening.

Totally aced my lifts today:

Workout B

BB Squats 5x5 @ 90kg
BB Benchpress 5x5 @ 70kg
BB BOR 5x5 @ 72.5kg.

The best part is, my benchpress got easier as the sets went on, so I might just be ready for 72.5kg next time. I started off with 3 minute rests then went to 90 second rests on those. My other sets were on 90s.

I seem to have leap frogged to 82.5kg weight-wise as well but that might have more to do with my belly full of food. I'll weigh myself properly tomorrow morning.
 
Thanks for the comments GSVBagpuss & mrthingyx;

Had an okay session today - okay in that it was very, very tiring!

Workout A

BB Squat 5x5 @ 92.5kg
BB OHP 5x5 @ 50kg
Deadlift 1x5 @ 102.5kg
 
Was a bit stupid today.

Did some jogging and sprint exercises on the running track outside the gym. Managed a not so good time of 1:20:47 (3 seconds faster than my first attempt) and started on some sprinting exercises around the straights. I was doing okay, until I pushed myself more and pulled my left hamstring :(

Puts me out for any lower body exercise, so I'm not sure whether I should have a break completely, or just on the lower body work :(

When I've recuperated, I would really like to get my 400m dash to under a minute, combined with my Strong lifts (in order to start eating away at my belly fat that I've managed to accumulate)

For someone who is used to 8 mile and 12 mile runs, I'm a little disappointed with my time though :-/
 
I've given my hamstring a few weeks to recover and I think it's pretty much all better now.

I should probably deload on all exercises since I've not been to the gym at all for 2-3 weeks.

I'm thinking a deload of 15kg per exercise, including my squats.

Does this seem reasonable? Too much? Too little?

Really looking forwards to my first gym session after this hiatus tonight, but I'm going to incorporate Nordic curls into my stretching routine - before and after each workout just to be on the safe side. I've read that they can decrease hamstring injuries by as much as 60% and I need to be careful now.

Workout B

BB Squat 5x5 @ 77.5kg
BB Benchpress 5x5 @ 55kg
BB BOR 5x5 @ 57.5kg
 
Thanks very much!

It's a shame I'm on a deload due to not going to the gym for a few weeks but I should hopefully see my 50kg on OHP in the next few weeks again :)

I've read a 10-15% Strength loss over 2 weeks is average so my next workouts look like this now:

Workout B

BB Squats 5x5 @ 82.5kg
BB Benchpress 5x5 @ 62.5kg
BB BOR 5x5 @ 65kg


Workout A

BB Squats 5x5 @ 85kg
BB OHP 5x5 @ 45kg
BB Deadlift 1x5 @ 92.5kg
 
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Really pleased with today's workout. Typo on last message, here are my actual lifts:


Workout B

BB Squats 5x5 @ 82.5kg
BB OHP 5x5 @ 42.5kg
BB Deadlift 1x5 @ 95kg

OHP felt the easiest it ever has done strangely enough. My left hamstrings didn't complain either. Perhaps I could have got away with 85kg, 45kg and 100kg.

Maybe all the outdoor climbing and bouldering I did last week on my holidays helped with maintaining my upper body strength.

Plan for Workout A on Wednesday:

Workout A

BB Squats 5x5 @ 85kg
BB Benchpress 5x5 @ 62.5kg
BB BOR 5x5 @ 65kg
 
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