Kemik does StrongLifts - with targets

Kemik said:
Thanks. Sounds like I need to start making something at home and brining it in. Would it be too much of a cop out to simply have a protein shake at 3pm?
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If that's easiest for you then it's better than what you're having at the minute, I'd say a protein shake with a small serving of oats in would be perfect.
 
Squat: 60kg (5, 5, 5, 5, 5) - This was hard. Think the additional day recovery helped. I might be able to squeeze out one more session before having to hold the weight.
Bench Press: 37.5kg (5, 5, 5, 5, 5)
Barbell Row: 45kg (5, 5, 5, 5, 4) - Second time I've marked this as fail. If the bar doesn't hit my chest I'm not counting the rep. Still think my form needs perfecting so going to study a few videos or find an alternative technique. If I don't hit 5x5 next session then I may need to consider dropping the weight...
 
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Squat: 62.5kg (5, 5, 5, 5, 5) - So close to my starting body weight! Legs are almost gone. Think I tweaked my left knee on the last rep of the last rep. Doesn't hurt but need to be careful with form.
OHP: 32.5kg (5, 5, 4, 5, 3) - First fail at this weigh . Let's see what happens!
Deadlift: 75kg (5) - I was surprised I pulled this one off tbh!
 
Nice Kemik - well done.

I'm away all week from tomorrow so instead of 65kg squats for me and then not going to be there for 6 days I think I'll push out some 50kg's and make sure form is good and build again from there. My 60/62.5 were very ropey form wise.
 
Guys your squats and deads are more or less in the same place (I think I'm doing less volume though and 2 sets of 8 reps). Yeah I've just done two sets of 62.5kg squats and found you really have to try to hold your form and focus on technique otherwise I'm sure poor habits will get ingrained for later.

Keep going Kemik, looking good.
 
Squat: 65kg (5, 5, 5, 5, 5) - hit my starting weight! A little achievement for me. I was fairly sure that my legs were going to explode. Definitely won't be doing 67.5kg on Monday. Wouldn't have hit 65kg this time if I didn't have the extra day rest.
Bench Press: 40kg (5, 5, 5, 5, 5) - hard work.
Row Machine: 47kg (5, 5, 5, 5, 5) - thought I'd try this instead. If was a lot easier. Any better alternatives to pendaley row?

Need to increase my weight gain. Possibly introduce a 5th meal ha.
 
For Pendlay rows, I found having someone to watch and tell you when your form was off was helpful, and also making sure you make the movement really explosive on the up part and then just a controlled drop on the down.
 
Kemik said:
Squat: 65kg (5, 5, 5, 5, 5) - hit my starting weight! A little achievement for me. I was fairly sure that my legs were going to explode. Definitely won't be doing 67.5kg on Monday. Wouldn't have hit 65kg this time if I didn't have the extra day rest.
Bench Press: 40kg (5, 5, 5, 5, 5) - hard work.
Row Machine: 47kg (5, 5, 5, 5, 5) - thought I'd try this instead. If was a lot easier. Any better alternatives to pendaley row?

Need to increase my weight gain. Possibly introduce a 5th meal ha.
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Just because an exercide is hard doesn't mean it should be dropped. Row machines are easier in the same way that leg presses are easier than squats: they are less about functional strength.

An easy point in your previous post: the bar should be going towards your stomach, not your chest.

Also, if you are struggling to squeeze out that last rep, take a ten second breather. :)
 
From Friday.

Squat: 60kg (5, 5, 5, 5, 5) - Dropped back to 60kg to try and build a base. 65kg was too much of a killer
Overhead Press: 30kg (5, 5, 5, 5, 5)
Deadlift: 80kg (5) - Fingers disagree with this one. Might have to hold at 80kg haha.

Edit: Up to 67.5kg too :D Looks like my body took a few weeks before it decided to start adding on the weight. 1kg in a week isn't bad.
 
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Kemik said:
Never thought I would be using a rock climbing grip to lift weights but I suppose that makes sense. Will give it a shot thanks.
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Not ever having taken rock-climbing beyond the very, very recreational stage, I'm assuming you are talking about this...

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Squat: 62.5kg (5, 5, 5, 5, 5)
Bench Press: 42.5kg (5, 5, 5, 5, 5) - Should hopefully keep going with this one.
Pendlay Row: 40kg (5, 5, 5, 5, 5) - Possibly dropped the weight a little too much. Form was good and I got all of the reps to hit the chest. Noticeable increase in difficulty on the last set.
 
jernau_gergeh said:
Keep pushing dude.
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Cheers.

My weight seems all over the place. It went up to 67.4kg last week and now back down to 66.5kg Trying to keep a constantly flow of calories but it's almost as if my body is refusing to do anything with them. Might just be dodgy scales at the gym...

In light of the amount of sessions I have left until Christmas I might need to revise my original goals. There has been more important things going on recent which has prevented me attending the gym as much as I originally would have liked.

Original goals
Squat: 90kg
Bench: 60kg
Row (Pendlay): 65kg
Overhead press: 45kg
Deadlift: 110kg

Revised goals
Squat: 80kg
Bench: 50kg
Row (Pendlay): 50kg - this has been more difficult than expected
Overhead press: 40kg
Deadlift: 95kg

Current form
Squat: 62.5kg
Bench: 42.5kg
Row (Pendlay): 42.5kg
Overhead press: 32.5kg
Deadlift: 80kg

Am I coping out by revising them down so much?
 
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I think that unless you have set targets for a competitoon, targets are aspirational and subject to the vagaries of real life.

I wanted to compete at a regional competition this year with better totals than I am currently putting up, but a combination of work travel (trsining disruption) and injury prevented that happening.

Are my revised totals a cop-out? Sure, but what would I sacrifice to get where my targets were? Mybjob? Family? Long-term training prospects (training through injury)?

None of those, tbh - lifting needs progression and sacrifice, but real life has priorities that cannot be ignored.

So kick back, enjoy your lifting and get as swole as possible in the time you have. :)

Regarding weight, this can vary depending on what you eat (type, not calories): eating vast quantities of salad means my body is very efficient at processing so weight gain is slow. .. however, chowing down on pizza and my weight shoots up for a couple of days whilst my body works out what the hell just happened to it... soon works its way through and my weight yo-yos back down.
 
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