Gamefreak501s training log & form check - Stronglifts 5x5

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.
 
How long are you resting between sets? I found that resting for the full three minutes between sets really helped me when I was doing SL.
 
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.
 
With OHP in particular it's a big ask going up 2.5kg each time in a fixed rep range - of all the big lifts it's the one involving the least musculature to move the weight and the bottom position is particularly mechanically inefficient, which is why it's always the first lift people stall on and make the slowest progress with - if you're just sticking to OHP alone fractional plates (or things like ankle/wrist weights) are super useful as they let you add 0.5/1/1.5/2kg to the bar each time and you're less likely to run into a wall repeatedly if you're overloading the movement in more manageable increments.
 
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.
 
Nice work on the plateau and the skating :)

Squat is progressing well too! RE the OHP, just go for it, plenty of food, sleep and psyching yourself up and you never know - you might just hit it. A lot of lifts come down to mental aptitude and attitude towards it :)
 
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.
 
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