Stronglifts log

stuie

stuie

stuie

Soldato
Joined
29 May 2012
Posts
3,343
Location
Dorset
Started stronglifts about 6 weeks ago and I thought it was time I started a log for both spurring on and guidance

So far I'm at

Squat 60kg no stall yet
Bench 40kg but only managed 5/5/5/5/4
Row 50k no stall but I dont thing my form is correct
Press 35kg but i stalled 5/5/5/4/5 at 32.5kg and 5/5/3/4/3 at 35kg
Dead 75kg no stall

At 30 y/o 5ft9 and according to my new scales 79kg 21%bf 41%mm have never lifted before and have spent 12 years in I.T. at a desk. Other than that I play golf every weekend.

Food generally consist of:

Breakfast
45g Oats with 200g whole milk
Protein Shake 2 scoops and 300ml whole milk

Morning Snack
Tesco 5 a day Platter

Lunch
Tinned tuna in spring water
Yoghurt

Afternoon Snack
Couple of handfuls of dry roasted nuts

Dinner
150g Pasta / Spaghetti
150g Chicken / Mince
50g Sweetcorn Onions and Peppers
Fried in Olive oil and flavoured with dark soy and worcester sauce.

Pre-Bed
Couple of tablespoons of peanut butter

All in that is around 2300cals spilt with around 32%carbs 34%fat 34%protein

My goals are to loose the b/f a lot of that im hoping to achieve by cutting cider in the new year but also to gain a fair chunk of lean muscle mass Ive never been big and genetically weak with only 6 inch wrists and 8.5inch ankles so any and all help would be welcome
 
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So things are starting to get tough but that's the point isn't it?

62.5kg squat
35kg ohp
80kg dead

All for 5x5 today ohp being the one I'm most pleased with it's the hardest and to break through the failure of last time always feels good
 
Well OHP was a complete no go today but I was short on time during a lunch break and was dead from squatting 67.5kg managed to get 85kg dead in though. Fortunately im done for lunch break lifting over xmas now as im off for 2 weeks
 
Just decimated the seams on my slim fit next trousers 8 weeks in and squatting is killing my clothes already
 
So update time.

Had to have a couple weeks off in Jan due to unrelated an arm injury but got back on a couple weeks ago.

So far I've added 1kg to my bodyweight taking me to 80kg I've not dropped any bf% sadly but I have lost 3inch off my stomach and added and inch to my chest.

Current weight's
77.5kg squat
47.5kg bench
52.5kg row but by far better form
32.5kg ohp but no stalling
95kg dead

So far I'm really happy its early days especially considering I lost 2 weeks and 20% off my weights. Starting to see but more importantly feel the difference. Really want to get my bf% down though and my mm% up. Any thoughts or just keep going?
 
Vids would be tricky cause i train alone.

However dont forget you start 10kg heavier on rows over bench and my bench is only 5kg off my row so id say the gains are about right
 
If im honest ive not been keeping good track of exactly what im eating just making sure im eating healthy fruit, veg, meats and brown rice / pasta and when feeling hungry adding a shake here and there.

I lost a couple weeks of lifting at the end of feb due to helping a mate move and I tweaked my back a little sadly a couple of back to back injuries has caused my gains to drop a bit but ive got nothing on now till summer so hoping to hit it hard for the next few months.

However still squatting around bodyweight even after the breaks and did breifly make it up to 85kg but form was off in the latter sets, spoke to a guy in the gym who did stronglifts and he suggested longer rests when the going really gets tough and that making the 5 is more important than rest periods between sets so might try that. Also going to start to add accessory lifts in too along with off day cardio to try to help with the bf%, you really start to feel where you are lacking once you hit b/w and above lifts

Current weight 78kg bf% 20.5 mm% still 41% :(

sq 77.5
ohp 35
dl 92.5
bp 45
row 52.5

Goals for summer (got a wedding end of july)

sq 120kg (1.5 bw)
ohp 60kg (3/4 bw)
dl 160kg (2*bw)
bp 80kg (bw)
row 80kg (bw)

All a % or multiples of current bodyweight, any advise on if these goals are possible
 
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Question regarding stronglifts.

Is it ok to split the routine up? I work a couple min walk from the gym and it would be really nice to be able to split my tue / thu sessions to save time in the evening but I only get an hour lunch so by the time ive got changed and done half hour at the gym i need to get back to have lunch, I was thinking I could squat at lunch with a couple dips or other accessory lifts then do other rest after work about 4 hours later.

Is this ok?
 
Ok I wont worry about the accs then, What you suggested was exactly as I was planning squats at lunch and the rest straight after work.

Ill start to do that then so as to save time in the evening and limit time spent in the gym while its mobbed
 
Just failed on lunchtime squats :(

85kg 5/5/4/4/2

Although had a really bad nights sleep last night probably only 4/5 hours due to the dog being unwell. Bench and Row at half 4 hoping for a little bit of success today. Should I be worried about my stall or just put it down to sleep deprivation
 
my first ohp stall was about 35kg tomorrow i'm attempting 40kg. My deads and squats seem to stall next but ive only had one stall on bench and non on the row yet
 
Another squat failure 5/4/5/5/2 dont feel like im even getting close :( I tend to be collapsing at the bottom, feel like I should be eating more but I dont want to increase my bf% anymore.

Should I drop my off day cardio?
 
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Well i do 30 min of xtrainer mon and wed and I play golf on saturday.

My concern is that im not seeing any bf loss at all im still at about 21% since november despite not really eating any different but adding training in. Plus 21% bf is imo way too much to be healthy and adding extra to that while it should help the lifts is going to start becoming unmanageable. I know its impossible but my goal is both.
 
just done a quick calc using mfp and it looks like about 2100 made up of 42%carb 38% protein 20% fat not including coffees etc
 
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Wahoo got my 85kg squat, form wasnt perfect on the last set but still happy, also made my 50kg bench but failed on 5/5/5/4/4 on the row
 
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