Kemik does StrongLifts - with targets

mrthingyx said:
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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Thanks for the comments re progress.

I'm going to start keeping proper track of calorie intake via MyFitnessPal. It makes things a bit easier than previous tools I've used as I can scan items such as porridge. Drinking so much milk and protein shakes doesn't seem to agree with me so I'm trying out almond milk as a replacement. I've always found it very difficult to shift my weight by even a few kg from 65kg. The StrongLifts website seems to be suggesting I need to target at least 10kg over that weight for my height of 5ft 10.

I've found out that I'm allergic to nuts when eaten more than a hand full at a time so will be introducing raisins to my breakfast porridge instead. Going to start preparing a peanut butter, egg, or tuna sandwich as my 4pm snack instead of protein shakes and save the shake with oats for a post-workout food source. I do always find that I'm shattered after lunch.
 
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Kemik said:
Thanks for the comments re progress.

I'm going to start keeping proper track of calorie intake via MyFitnessPal. It makes things a bit easier than previous tools I've used as I can scan items such as porridge. Drinking so much milk and protein shakes doesn't seem to agree with me so I'm trying out almond milk as a replacement. I've always found it very difficult to shift my weight by even a few kg from 65kg. The StrongLifts website seems to be suggesting I need to target at least 10kg over that weight for my height of 5ft 10.

I've found out that I'm allergic to nuts when eaten more than a hand full at a time so will be introducing raisins to my breakfast porridge instead. Going to start preparing a peanut butter, egg, or tuna sandwich as my 4pm snack instead of protein shakes and save the shake with oats for a post-workout food source. I do always find that I'm shattered after lunch.
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I wouldn't get too fixated on making weight gains, provided your strength is going up. If you were having the reverse (strength not moving, but weight going up) then you'd have a problem. :)

The easy way to gain weight is just eat EVERYTHING. the times I've done this, weights lifted have gone up, but weight has dramatically increased, too. This is actually useful training - after a fashion - because it will show you what works and doesn't work with your body. Plus you will put on a fair old amount of weight - both functional and non-functional. :D
 
Btw - just worked out my recovery meal from yesterday evening...

Domino's Mighty Meaty Double Decadence (15")...

- 3400 calories;
- 200g fat;
- 300g carbs;
- 180g brotein.

I'd say that's not too bad. :D
 
Kemik said:
I've found out that I'm allergic to nuts when eaten more than a hand full at a time so will be introducing raisins to my breakfast porridge instead. Going to start preparing a peanut butter, egg, or tuna sandwich as my 4pm snack instead of protein shakes and save the shake with oats for a post-workout food source. I do always find that I'm shattered after lunch.
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Try mixing whey/casein protein with your oats to make 'proats'.

And if you're allergic to nuts then why are you having peanut butter sandwiches :confused:
 
I think goal resetting is completely reasonable at this stage - like me I think you're in the process of understanding your body's reaction to training and so reassessing your first best guess is sensible.

I'd be really impressed if you hit your OHP target I the next 8 weeks though. I'm at 31kg (8 reps) and hope to be at 34-35kg by Christmas and that is going to be very tough time indeed.
 
wozza2k said:
Try mixing whey/casein protein with your oats to make 'proats'.

And if you're allergic to nuts then why are you having peanut butter sandwiches :confused:
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It's weird. I've never been allergic to nuts before but I feel really funny if I eat a few hand fulls as a snack at work. Just testing various options to see what works.
 
Squat: 65kg (5, 5, 5, 5, 5) - Struggled. Might be the current cold I'm fighting. Finding it difficult to get over this level.
OHP: 32.5kg (5, 5, 5, 5, 5) - Happy with this one. Got harder in the last few reps but overall happy to attempt 35kg (eek!)
Deadlift: 80kg (5) - Didn't go up to 85kg as I should have. Figured the deadlift has been going up while squats have bit a wall so it was probably best.

I've been doing a food diary and was genuinely surprised how little calories I was eating. I've therefore made an active effort to up calorie intake (not via crisps or chocolate :P). Going to cook up and freeze a big meal on Sunday night and then introduce a 4th meal between lunch and dinner, around an hour before working out.
 
Well firstly I think struggling with squats is kind of par for the course! From 50-70kg I found that every session was hard work and required real grit to push through and complete. I do find that a good stretch and rolling of hip flexor and lower back and hips helps, as does a couple of ascending warm up sets. Ive also found experimenting with technique helpful as not all the positioning and cues generally suggested work for me, maybe a difference in the fact I have short legs/ long body. When I struggle I tend to revert back to rippetoe butt up technique and use the hip drive more.
If in doubt eat more!

Good job on the OHP though that's going well.
 
Went last night and done 45kg row with ease. Unfortunately I pushed myself too hard on the squats and felt dizzy so bailed after three sets at 67.5kg. I think the cold and bug I've had took all of the energy out of me.Will try again later this week.

Very disappointed but will keep at it.
 
I experience a bit of dizziness myself during squats, I tend to pause, take 2 or 3 deep breaths and go again, maybe doing this twice in a set of 8 reps. I think it's because I'm a noob and don't yet have to cardio to match my strength perhaps. Or maybe it's just because I'm a noob!
 
still at it Kemik - as other said - good days and bad. I tend to do my set of 5 and then get a drink from my bottle but you'll be back firing soon!
 
Whoops. Forgot to keep this updated.

14th Nov
Squat: 62.5kg (5, 5, 5, 5, 5) - Dropped down in an attempt to use some kind of run up and smash my current PB.
Bench Press: 45kg (5, 5, 5, 5, 5) - Struggled but very happy I done it.
Barbell Row: 45kg (5, 5, 4, 3, 3) - I think I done this so easily last time because it was the first exercise. Going to start moving them around to increase the weight.

19th Nov
OHP: 35kg (5, 5, 5, 4,3) - So close!
Legs: Various - all of the squat racks were taken for the entire time I was there so decided to use the machines (don't shoot!). I can see why people prefer machines but it really does show how important "real world" strength is by using free weights to improve the strength of supporting muscles.

Going tonight to do 65kg squat, 47.5kg bench (possible new PB!!), and 45kg barbell row. Anyone have any suggestions to replace the Pendlay Rows? Can I not use one arm dumbells over a bench instead or do they activate different muscles?

Edit: on the food front, I have been tracking my daily calorie intake and it hardly goes above 2,500, which I understand is the level I need to maintain my weight. This might explain why I'm not putting any weight on. The problem is that I struggle to add any more calories without things like a curry. I'm already adding things like a protein shake or small extra meal before the gym.
 
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The good news is I absolutely smashed Friday's session. Was very happy :)

Squat: 65kg (5, 5, 5, 5, 5) - Onwards and upwards.
Bench Press: 47.5kg (5, 5, 5, 5, 5) - Very hard last few reps and wouldn't have been able to do one rep more but very happy I done it :D
Barbell Row: 45kg (5, 5, 5, 5, 5) - I done machine row and barbell row.

The bad news is, as well as smashing the session it looks like I also smashed my neck/shoulder. Woke up in the early hours of saturday morning unable to move for the pain in my neck. On a lot of pain killers, heat packs, and ibuprofen in an attempt to manage it. Thankfully it is starting to be less painful so I can move around. I'm doing basic physio and hoping I can go back on Wednesday.
 
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28th Nov
Squat: 65kg (5, 5, 5, 5, 5)
OHP: 35kg (5, 5, 5, 4, 4) - So close!!
Deadlift: 85kg (5) - Hurts.

2nd Dec
Squat: 67.5kg (5, 5, 5, 5, 5) - Could hardly walk the next day! Watching form.
Bench Press: 40.0kg (5, 5, 5, 5) - This was on the diagonal bench as the flat bench was taken. Don't really want to count this as I'll be back on 50kg flat bench next time.

Gym was very busy so difficult to get machines or weights. Decided to leave it. Next session Friday! My weight is still flat... not sure how much more more I can eat heh.
 
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