Stronglifts mk2

Lokai

Lokai

Lokai

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Wakefield
New strong lift log time! Have had a terrible year and a bit with the food and training (too much of one and pretty much none of the other) !

Anyway, no excuses onwards and upwards, goal is simple, lose weight. Started a week or so ago, tracking using the SL app, but want a log as well, mainly for motivation !

Start weight as at 2nd January was 259 lbs and at as of 18th January was 249 lbs. Goal weight is 189 lbs so a long way to go.

Calorie intake is 2300 a day. Started with low weights, am about 6 sessions in so far and my next few sessions weights will be -

Squats 35kg
BP 47.5kg
Row 37.5kg
OHP 25kg
DL 60kg

I realise my squat is low, always been my weakest lift but hopefully progressing it three times a week should shoot up quite quickly. Next session is tomorrow.
 
Good luck :)

I'm doing a variation of stronglifts (ICF) and my lifts are similar to yours :D

I had a similar problem with squats, check your form - are your knees over your toes when squat?
 
Cheers guys, have been reading all your logs for inspiration :D

Form wise, my squats are pretty decent i think (will get some vid's up) my knee's don't go past my toes, legs have always been neglected by me so they are weak !! Hopefully that's going to change now.
 
Big fan of the Stronglifts routine, only thing I'd add is doing 3 sets of deadlifts rather than the recommend single set. There's just not enough intensity in one set and it doesn't allow for improvement imo.

Best of luck to you bro.
 
MoNkeE said:
Big fan of the Stronglifts routine, only thing I'd add is doing 3 sets of deadlifts rather than the recommend single set. There's just not enough intensity in one set and it doesn't allow for improvement imo.

Best of luck to you bro.
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Cheers mate, I've currently been doing two sets, one deff doesn't feel enough (though guess this might change as the weight goes up). Will give three sets a blast next time.
 
I wouldnt worry about warming up with rowing or goblet squats

Do some stretches to warm up shoulder and hip aeroplanes and some box jumps, then go into your squat warm ups at 40kg id do 2 sets of empty bar then a couple reps with 30kg.
 
stuie said:
I wouldnt worry about warming up with rowing or goblet squats

Do some stretches to warm up shoulder and hip aeroplanes and some box jumps, then go into your squat warm ups at 40kg id do 2 sets of empty bar then a couple reps with 30kg.
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I train in a v cold garage so the rowing is mainly to get the blood going and warm up my knees. Ditched the gobs today and just went for the bar, bar + 5 and bar + 10 (before bar was a bit too close to my working weight :D).

Squat 5 x 5 - 37.5 kg
OHP 5 X 5 - 27.5 kg
Deads 3 x 5 - 65 kg

All good. Down 2 lbs this week (12 lbs in total).
 
Ive been doing the stronglifts routine after reading about it on here. Started on the 15th of Jan with no freeweight lifting experience previously. Was only my 6th session today but loving it so far.


Agree with you MoNkeE. I had the DL today and had to bosh out a few more sets as it didnt feel enough. Im only at 55kg so it's still early days.
 
Going well for me. Never felt so strong, but this is the only time in my life where lifting weights has been consistent and used free weights exclusively. I’ve only missed one or two sessions so far in the month I’ve been doing it.

Up from:
Squat: 40kg
Bench:40Kg
OH press: 20Kg
Barbell row: 30Kg
Deadlift: 42.5kg

To
Squat: 70kg
Bench:52.5Kg
OH press: 37.5Kg
Barbell Row: 42.5Kg
Deadlift: 70kg

Ive also add in some pressups and pullups which I do at the end of the routine; only one per workout. Pressups (with press up handles) are normally good but I suck at pullups. I used to be able to do 30 when I was 17yo and struggle to do 6 doing 5x5. I am about 20kg heavier though; up to 90kg now.

Fairly linear progress so far and I haven’t really hit a wall yet but im starting to struggle on the OH Press. The rest must be natural strength as I started with low KG for my size anyway.

I feel a lot stronger but I cant see it; but I haven’t really changed my diet so not really expecting too. Despite what Mehdi says, Cardio is a big part of my life so when the weather warms up a little and my ankle injury goes, I’ll be back out running and on the bike.
 
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