Stronglifts log
- Thread starter stuie
- Start date
I've managed to record myself, propping my phone up on something works wonders.
The only reason I mention it is that from my experience bench is normally higher than row, and as you specifically mention row form improving that makes me think something might be up with it. Feel free to fully ignore me as I don't even lift.
The only reason I mention it is that from my experience bench is normally higher than row, and as you specifically mention row form improving that makes me think something might be up with it. Feel free to fully ignore me as I don't even lift.
Dude - I can Pendlay row more than I can bench by a fair old margin. 
Probably because I don't really bench, but even when I did, pullimg exercises were and are much easier for some people. Not tjat I am envious... no sir. Not me. At all...
Probably because I don't really bench, but even when I did, pullimg exercises were and are much easier for some people. Not tjat I am envious... no sir. Not me. At all...
Sound like things are going well for you, do you know what your daily protein and fat intake are daily?
I've just started 5x5 on Sat doing S 20kg BP 50kg BR40kg, I've trained for years but had a bad lower disc injury 5 years ago so only train in muay thai, body weigh training and the odd bench since then so thats why my squats are so low.
Found the whole workout easy but want to take it slow and focus on my form but I'm looking forward to the weeks ahead
will keep a eye on this tread
cheers
I've just started 5x5 on Sat doing S 20kg BP 50kg BR40kg, I've trained for years but had a bad lower disc injury 5 years ago so only train in muay thai, body weigh training and the odd bench since then so thats why my squats are so low.
Found the whole workout easy but want to take it slow and focus on my form but I'm looking forward to the weeks ahead
will keep a eye on this tread cheers
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
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
Last edited:
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Are you talking about 1RMs or 5x5?
OHP is a very hard one to increase but keep at it.
OHP is a very hard one to increase but keep at it.
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?
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?
Associate
- Joined
- 4 Nov 2011
- Posts
- 963
That's absolutely fine. If you're going to split the routine I'd personally do squats at lunch and then bench and rows in the same session in the evening, or likewise OHP and deadlifts depending what day you're running. In some cases it might be beneficial since its give you time to rest and eat in between so certain session may be more productive. Just don't forget to do mobility work and stretch like normal though.
Regarding accessories however, they're all somewhat focused to upper body movements and would probably be better coupled with such exercises in stronglifts, all but the squat. I.e it makes sense to dip after bench since it helps hit the chest,shoulders and triceps which is beneficial to do after the benching as those muscle have just been worked. Whereas doing them after squats is ok but might hinder your preformance on benching later in the evening. The same goes for accessories like chin ups and pull ups, doing them after squats is fine but you might tire out your shoulders and back for when you need them during OHP and deadlifts.
Regarding accessories however, they're all somewhat focused to upper body movements and would probably be better coupled with such exercises in stronglifts, all but the squat. I.e it makes sense to dip after bench since it helps hit the chest,shoulders and triceps which is beneficial to do after the benching as those muscle have just been worked. Whereas doing them after squats is ok but might hinder your preformance on benching later in the evening. The same goes for accessories like chin ups and pull ups, doing them after squats is fine but you might tire out your shoulders and back for when you need them during OHP and deadlifts.
Last edited:
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
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
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
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Eat, rest, come back stronger. A single bad day in the gym doesn't mark the end of your lfting career
Soldato
- Joined
- 7 Aug 2003
- Posts
- 8,030
- Location
- Bedfordshire
Your numbers are looking good.
This week, I'm on 52.5kg squats, 32.5kg OHP, 62.5kg deadlifts, 52.5kg benchpress and 52.5kg bent over rows for my strong lifts.
I used to plateau at 90kg squats, 120kg deadlifts, 70kg benchpress and 55kg bent over rows.
I expect that by next week, I might get my first stall with my OHP or bent over row exercises as I've still got a way to go with my other lifts, but it's more about technique and gains this time around with a regimented diet - things I probably quite didn't have last time I was in the gym some 2 years ago.
This week, I'm on 52.5kg squats, 32.5kg OHP, 62.5kg deadlifts, 52.5kg benchpress and 52.5kg bent over rows for my strong lifts.
I used to plateau at 90kg squats, 120kg deadlifts, 70kg benchpress and 55kg bent over rows.
I expect that by next week, I might get my first stall with my OHP or bent over row exercises as I've still got a way to go with my other lifts, but it's more about technique and gains this time around with a regimented diet - things I probably quite didn't have last time I was in the gym some 2 years ago.
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?
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?
Last edited:
Cardio? Whats that? What are your goals in the short and mid-term? If you wanna drop your bf, you'll be eating at a deficit and so are more likely to stall out on weights. If your short/midterm is getting stronger, eat more and worry about the BF later - though if you have decent macros, don't eat utter crap and carry on lifting with high intensity you wont gain that much BF anyway.
With regards to collapsing at the bottom, record a set of your squats and stick it in Icecolds form thread - could be down to technique and not diet, never know.
With regards to collapsing at the bottom, record a set of your squats and stick it in Icecolds form thread - could be down to technique and not diet, never know.
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.
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.