Steamehs 5x5 Training Log

Shikkaka

Shikkaka

Shikkaka

Soldato
Joined
10 Jun 2003
Posts
2,871
Location
Nottingham
Afternoon all,

I've been on and off the gym for years now but never really made any real progress. 2 years ago I started the Stronglifts 5x5 programme and it turned out to be a really effective programme.

Below were my stats at the peak of my training on 5x5.

Body Weight: 80kg

Squat - 107.5kg
Bench - 72.5kg
Shoulder Press - 30kg
Barbell Row - 60kg

I then met my girlfriend (now ex) and the training stopped completely. I became comfortable and a kind of 'skinny fat' person. I don't have the biggest of frames, muscle disappeared and I had some flab.

Fast forward to around 3 months ago I started the 5x5 programme again. I found that I'd not lost too much strength but started with the below weights so I wasn't over doing it.

Squat - 60kg
Bench - 50kg
Shoulder Press - 25kg
Barbell Row - 50kg

Today my stats are as follows.

Body Weight - 83kg

Squat - 120kg
Bench - 77.5kg
Shoulder Press - 30kg
Barbell Row - 62.5kg

I am fairly pleased with how quickly I've got my weights back up and exceed in some and I am feeling in much better shape. I'm completely addicted again and love doing squats. Looking forward to 140kg / 3 plates.
 
Last edited:
Your ohp seems... low, comparatively. Is that including the bar weight?

Not trying to be an arse, just wondering what's going on there :-)
 
uv said:
Your ohp seems... low, comparatively. Is that ncluding the bar weight?

Not trying to be an arse, just wondering what's going on there :-)
Click to expand...

Not trying to make excuses but my left shoulder is double jointed, my shoulder press has always been weak because of it. I'd say it holds me back on bench press as well.
 
Steameh said:
Not trying to make excuses but my left shoulder is double jointed, my shoulder press has always been weak because of it. I'd say it holds me back on bench press as well.
Click to expand...

You mean hyper mobile shoulders? You do know what the remedy for that sort of thing is, right? ;)
 
From what I understand, double jointedness is basically loose tendons/ligaments arou d a joi t that allows the joint to move beyond its normal range of motion. Whilst this is cool for kids, it isn't great for much else.

One of the remedies for loose ligaments and tendons is... wait for it...

Weight training! :)

So not only is your excuse not an excuse,, it is actually a justification for weight training. ;)

I would suggest getting some advice from a decent physio, too.
 
Back Squat - I've changed to 3x5 for my working weight now I'm squatting 1.5 times my body weight. I'm short for time also as I go to the gym on my lunch and the rest period between sets is getting longer.

Warm Up
5 x 60kg
5 x 80kg
5 x 100kg
3 x 110kg

Working Weight
5 x 122.5kg
5 x 122.5kg
5 x 122.5kg

Bench Press - Failed to get 5x5 last time so attempted again with the same weight.

Warm Up
5 x 50kg
5 x 60kg

Working Weight

5 x 77.5kg
5 x 77.5kg
5 x 77.5kg
5 x 77.5kg
5 x 77.5kg - Just

Barbell Row

Warm Up
5 x 50kg
3 x 60kg

Working Weight
5 x 65kg
5 x 65kg
5 x 65kg
5 x 65kg
5 x 65kg

Feeling good after that, form was good on all exercises. Squats are getting challenging now, I'm not sure if switching to 3x5 is the right thing to do or not but I quickly run out of time doing 5x5. As long as the weight keeps going up then I guess I should be happy.
 
Squits - Dodgy stomach today, it put me on edge squatting.

Warm Up
5 x 50kg
5 x 70kg
5 x 90kg
3 x 110kg

Working Weight
5 x 125kg
5 x 125kg
5 x 125kg

OH Press - Still struggle with this but I did complete 5x5 so the only was is up.

Warm Up
10 x Bar
5 x 25kg

Working Weight
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg

Bent Over Row

Warm Up
5 x 50kg
3 x 60kg

Working Weight - My form slipped and a failure on the last 2 sets. I'll attempt this again next time.

5 x 67.5kg
5 x 67.5kg
5 x 67.5kg
4 x 67.5kg - FAILED
4 x 67.5kg - FAILED
 
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