Gamefreak501s training log & form check - Stronglifts 5x5

Had a good session today, weights are still going up despite my 2 week hiatus:

Workout A

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

Next sessions weights look like 87.5kg, 45kg and 100kg.
 
Fridays workout:

Workout B

BB Squats 5x5 @ 87.5kg
BB OHP 5x5 @ 45kg
DL 1x5 @ 100kg


Todays workout is looking like:

Workout A
BB Squats 5x5 @ 90kg
BB Benchpress 5x5 @ 65kg
BB BOR 5x5 @ 67.5kg

Should be back to full strength in a the next 2 weeks :)

Getting more confident in my running as well - I'm managing to go a little faster, so hopefully in a few more weeks time I will be able to increase my sprint speeds and reduce my 400m lap time :)
 
Workout A

BB Squats 5x5 @ 90kg
BB Benchpress 5x5 @ 65kg
BB BOR 5x5 @ 67.5kg

Also did some stretches, including nordic curls for the first time. Unfortunately, my calves cramped up, but the next ones should go better so I finished up with some foam work.

I'm trying my utmost not to pull my hamstring again so decided to incorporate Nordic Curls as part of my post-workout stretch routine.

Wednesdays workout:

Workout B

BB Squats 5x5 @ 92.5kg
BB OHP 5x5 @ 47.5kg
Deadlifts 1x5 @ 102.5kg
 
Thinking of incorporating Pullups and tricep dips to my routine - I think if I do these 3 times a week in addition to my SL routine, (Keeping the Sunday for running only) I might be able to build my arms up a bit. However, I'm undecided.

Weight was sitting at 80.25kg when I last checked so a bit of a drop - but I'll check again tonight.
 
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Cheers for your reply reiyushin,

I think you're on the money, best to ease it in a little bit.

I ended up adding a few with today's workout:

Workout B

BB Squats 5x5 @ 92.5kg
BB OHP 5x5 @ 47.5kg
Deadlifts 1x5 @ 102.5kg


Chin ups 1x5 @ BW +5kg
Pull ups 1x5 @ BW+5kg
Chin ups 1x3 @ BW + 10kg
Pull ups 1x3 @ BW+10kg
Chin Ups 1x5 @ BW
Pull ups 1x3 @ BW

Body weight currently sitting at 81kg so a bit down.

Plan is to do Tricep dips on my next Workout A and then do Pull ups/Chin ups 1 day a week then 2 then 3 just as you suggested.

Thanks again
 
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Workout A

BB Squats 5x5 @ 95kg
BB Benchpress 5x5 @ 67.5kg
BB BOR 5x5 @ 70kg

Bodyweight Tricep Dips 1x5 +5kg; 1x5 +10kg; 1x5 +20kg; 1x5 +25kg

Nordic Curls x15

Bodyweight currently sits at 81.90kg

I was quite impressed with my dips today, I've never lifted that much in my whole life. The last set was difficult and my squats are now starting to feel difficult - so I may plateau at 97.5kg or 100kg. Perhaps I won't if I revise my diet, which has been a bit crap since Download Festival.

All in all though a good workout.
 
Friday

Workout B

BB Squats 5x5 @ 97.5kg
BB OHP 5x5 @ 50kg
BB Deadlift 1x5 @ 105kg

Did some chin-ups and pull-ups as well - 1x5 of each @ BW, +5 and +10kg that was tough!

Looking forwards to Monday though, should hopefully get to 100kg squats :D

I think I'm going to add a bit more cardio to my workout though. I was going to just do it on the Sundays, but I'm thinking a good 15 minute run after each workout should additionally help cut me over the coming weeks.

I think for my frame, adding another 5kg of muscle is an ideal goal, getting me to a bodyweight of 85kg. I couldn't say how much of me is made up of muscle though.

Currently sitting at 81.5kg so I think given 6-12 months of the right dieting, cutting cycles, I will get to the magic 85kg. However, I don't buy into the bulky look, I feel like being ripped is more aesthetically pleasing for me at least.
 
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Well I smashed it, did my 100kg squats today :D

Workout A

BB Squats 5x5 @ 100kg
BB Bench press 5x5 @ 70kg
BB BOR 5x5 @ 72.5kg

Body weight : 81.9kg

BW Tricep Dips : 2x5 +15kg; 1x5 +20kg; 1x5 +25kg; 1x5 +30kg

The problem was, I was very dehydrated as I rushed out the house without water. So it really tired me out on the Bench press - so much so that it took until my last 2 sets on the bench press before the sets felt easy!

BORs were nice and easy though.

I'm thinking of maybe dropping the weights and doing ATG squats as I've reached 100kg on my parallel squats. What are everyones thoughts on this?
 
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Good workout today, weights are going up up and up, yet I haven't any protein supplements just a good regular diet. Plan is to see how long I could keep this up for before I do need a protein supplement.

Seeing a lot of soya in the protein supplements, which although I'm not allergic to it, I don't much fancy experiencing any side effects associated with phytoestrogens! So looking around for a new supplement that doesn't have that in it.

So as to avoid form issues, I bought the smallest box out when I did my warm up sets on my squats and the working sets, forcing myself to go parallel. Actually, ended up going beyond parallel because I tended to tap it with my backside and then go back up again.

Workout A

BB Squats 5x5 @ 105kg
BB Benchpress 5x5 @ 72.5kg
BB BOR 5x5 @ 75kg

Bodyweight 81.3kg

Found my left arm wavering slightly towards the end of my last bench press set, but better than it has been all week, just keeping it tight down the core and back.

Bodyweight is down by .7kg but that might just be water weight.

As I've been so good this week with diet and workouts, I think I deserve my post work out meal - 9" pepperoni pizza, topped with 3 bacon rashers, carrots, peas, sweetcorn and light, light mayonnaise :) Nom nom nom :)
 
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I didn't have a good session today at all.

Workout B

BB Squats 5x5 @ 107.5kg

BB OHP 5/4/2/4/2 @ 55kg :(

BB Dead lift 1x5 @ 110kg

Body weight 83.3kg

Don't know what went wrong today. Perhaps a combination of not eating enough, being hot outside & inside. This was by far my toughest workout, even my squats were challenging :(

Deadlifts were nice and easy at least.

Finished up doing some un-timed laps around the athletics track.

Perhaps my Squats and OHP have both officially plateaued. Hoping Fridays workout goes better.
 
Air conditioning for my backside

Workout A

BB Squats 5/5/5/5/4 @ 110kg
BB Benchpress 5/5/5/5/5 @ 75kg
BB BOR 5/5/5/5/5 @ 75kg

BW: 82.9kg

Didn't quite manage my squats this time around and made the mistake of not going to 77.5kg when I did my BOR (I did 75kg last time).

To top it off I managed to tear my shorts when I was doing my first set of squats!

I think that means I have officially plateaued on my squats!

Still, I have two days off to check on my diet and then I can try 110kg next time.

I had my concerns when I found the 107.5kg sets challenging on Wednesday.

But I ought to stay positive. I've lost count of how many weeks I'm in - but might be worth deloading for a little while. I'll see how my next workout goes and go from there.
 
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I've decided to sort out a few things this week; and will be taking a week off the weights to de-load.

I wasn't overly happy with my last few workouts and I probably haven't been eating right.

I will be doing some running (I do need to improve my CV fitness rather than my strength) and intend to drop my weights by 20% for Squats and OHP and 10% for everything else.

It also gives me some time to get some fractional plates ordered, which I desperately need for my OHP having plateaued once again.

I think it's probably for the best!
 
Worked out my Deload and I'm thinking 10% and 5% respectively from next week:

On Monday 13th July - I want to work out my 1 rep max. I'm thinking of doing the following:

Squats 120kg
OHP 60kg
Deadlift 121kg
Benchpress 87kg
BOR 8k7g

Workout B

BB Squats 5/5/5/5/5 @ 100kg
BB OHP 5/5/5/5/5 @ 50kg
BB Deadlift 5 @ 105kg

Workout A

BB Squats 5/5/5/5/5 @ 102.5kg
BB Benchpress 5/5/5/5/5 @ 72.5kg
BB BOR 5/5/5/5/5 @ 72.5kg
 
So having had a chat with a friend of mine, I'm going to incorporate more running and some sparring into my workout.

We've decided that sparring has it's own benefits for fitness and strength building so I've ordered some mitts and gloves and I've also ordered some fractional 0.25 plates as well, to help with my OHP.

With a bit of luck, a combined sparring/weight-lifting and running routine will a). burn off any stubborn fat, b). make me stronger and fitter.
 
Thanks very much for your replies, mrthingyx & Dreamforger,

It looks like I've got some homework to do!

I'm going to probably incorporate the sparring only once or twice a week in that case.

I've always understood rest to be a very important part of recovery, so looking at this routine now:

Monday - Stronglifts Workout A or B
Tuesday - Sparring 30 mins
Wednesday - Stronglifts Workout A or B
Thursday - 45 minutes of CV work
Friday - Stronglifts Workout A or B
Saturday - Sparring 30 mins
Sunday - Rest day

I intend to use the higher energy levels I will have on the first few sets on Workout A/B to add a little rest-pause to increase the intensity but I've read it's not a good idea to do it too often as it gets very tiring.

I was going to find my 1RM tonight, but I think I'm better off just carrying on as normal on my 5x5s.

The 2x Sparring and 1x running day should do a lot for my CV and fitness, especially when combined with rest-pauses on my usual stronglifts workout :)
 
Yesterdays workout went okay.

Had a de-load due to having a week away:

Workout B

BB Squats 5/5/5/5/5 @ 100kg
BB OHP 5/5/5/5/5 @ 50kg
BB Deadlifts 5 @ 115kg

BW Wide grip pull up 10kgx5/5
BW Narrow grip pull up 10kgx5/5

Although I did go up a weight on my deadlift a bit naughty but it felt good.

Because my boxing mitts/gloves haven't arrived yet tonight I will probably go out for a short run tonight - between 30-45 minutes. I usually cover between 2-6 miles depending on how fast I feel like running.
 
Workout A

Oly Squats 5/5/5/5/5 @ 102.5kg
Oly Benchpress 5/5/5/5/5 @ 70kg
Oly BOR 5/5/5/5/5 @ 70kg

BW Dips 11 @ BW+5kg, 8 @ BW+10kg, 12 @ 15kg

30 minutes Sparring

Tonight I'll be doing some more sparring and Saturday I'm looking to do Workout B with added pull ups (wide/narrow). From a CV perspective, I'm going to try to cycle to work it's about 6-7 miles each way so shouldn't take more than 1 hour and 20 minutes and it's a nice easy route.

Sunday I'll take a rest day before I start back up on weight lifting on Monday.

If I can keep this up and my diet in check, I should look good in time for my September holidays abroad :)
 
I have been doing 1 working set of 5 yes and unfortunately, I didn't see both your recommendations before my last workout this morning!

My next training day for deadlifts will be Thursday, so I'll make sure I do 5x5 warm up sets and 5x5 working sets. Instead of 1x5 warm up sets and 1x5 working sets.

I fear that as I had not done this already, I have missed out on potential gains. Still better late than never!

Todays session was okay, tiring but okay:

Workout B

Oly Squats 5x5 @ 105kg
Oly OHP 5x5 @ 51kg
Deadlifts 1x5 @ 117.5kg

Also did some supplemental exercises:

2x8 Nordic Curls
1x5 Wide grip pullups
1x5 Narrow grip pullups
1x5 @ 5kg Wide grip pullups
1x5 @ 5kg Narrow grip pullups

Along with some foam work on my legs.

I did 11 miles of cycling on Saturday and will probably do a little bit of sparring tonight. Tomorrow I'll probably do some running - about 5-6 miles worth. It means that this weeks rest days will probably be Friday and Sunday.

From a supplements perspective I've been taking EQ Elite Protein (Lean muscle and strength) pre-workout and for breakfast the day after - unless I'm not eating straight after a workout, in which case, I'll take it post-workout as well.
 
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Thanks Slya5,

I'll do this when I have my next session on Saturday.

Todays workout was very tiring. I feel like I'm getting weaker, not stronger.

I've also lost weight, I'm now at 81.35kg which is the lowest I've been for a while. I haven't paid much attention to my diet and I still have some stubborn belly fat. I only have a few explanations for this:

1). Not getting enough Protein
2). Eating too many carbs
3). Not eating enough calories

So I'm going to open up the calorie counter app again and follow my diet with a fine-toothed comb.

Thinking the following macros will be best:

270g Protein
150g Carbohydrates
95g Fats

Going to work on a diet plan tonight so that I can get the right percentages.
 
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