Toasteh does StrongLifts

toasteh · 25 Mar 2015 at 22:08

W3D2: deadlift

30kg x 5
35kg x 5
45kg x 3

55kg x 5
60kg x 3
70kg x 3

leg extension 45kg x 21/21/20/20/16

leg curl 25kg 20/20/20/20/20

hanging leg raise 16/12/10/9/10

all were 2min between working sets except 2m30 on leg raises. thought I'd go for some exercises from Dave Tate's Periodization Bible for the accessories.

toasteh · 27 Mar 2015 at 21:46

W3D3: bench

20kg x 5
25kg x 5
30kg x 3

35kg x 5
40kg x 3
45kg x 8

lat pulldown (regular) 33kg x 20/13/10/10/10

tricep pushdown 21.25kg x 17/15/13/10/10

pushups x 15/10/8/6/7

toasteh · 30 Mar 2015 at 21:57

W3D4: squats

30kg x 5
35kg x 5
45kg x 3

55kg x 5
60kg x 3
70kg x 3

leg curls

25kg x 20/20/20/20/20

hanging leg raise 17/12/11/10/11

leg extension machine was out of order and squats weren't great. Need to decide if there's any point to a deload week at these weights or just figure out the weights for the next cycle and push on.

toasteh · 1 Apr 2015 at 22:04

Decided there's not much point with a deload week at these weights, it'd just be 6 sets of the bar and a few fractional plates. Pressing on with Week 1 of the next cycle. Calculated 1RMs as follows based on W3 results:

OHP: 43kg
Dead: 78kg
Bench: 56kg
Squat: 78kg

pretty much as i expected bearing in mind im on a cut. Plugging this into the spreadsheet gave me:

W1D1: OHP

20kg x 5
20kg x 5
25kg x 5

30kg x 5
30kg x 5
35kg x 6

lat pulldown (regular)

33kg x 20
40kg x 14/11/10/10

tricep pushdown

21.25kg x 19/17/12/11/11

all with 2m between work sets

toasteh · 5 Apr 2015 at 16:59

missed the gym on friday as i spent pretty much all day in bed with a stonking headache/sore throat/manflu. back in today.

W1D2: Deadlifts

30kg x 5
40kg x 5
45kg x 3

50kg x 5
60kg x 5
65kg x 8

leg curls

27.5kg x 20/17/15/16/15

mrthingyx · 5 Apr 2015 at 19:56

Dude - if you feel like death, brocurlz are awesome for an endorphin pump. :cool:

toasteh · 6 Apr 2015 at 12:11

yeah, if I haven't dropped it by wednesday then medicinal broceps are definitely on the card!

toasteh · 8 Apr 2015 at 21:46

W1D3: Bench

20kg x 5
30kg x 5
35kg x 3

35kg x 5
40kg x 5
50kg x 5

lat pulldown (regular)

40kg x 12/12/12/11/11

brocepz (each arm)

10kg x 12/11/10/9/9

all with 2m between work sets

toasteh · 10 Apr 2015 at 22:58

W1D4: Squats

30kg x 5
40kg x 5
45kg x 3

50kg x 5
60kg x 5
65kg x 6

leg curls

27.5kg x 20/17/16/19/16

hanging leg raise 15/12/9/6/7

grip strength was dire on these, not sure what happened there :/

Cookeh · 11 Apr 2015 at 13:49

Try them in a captains chair, if you have one

Grip strength stops becoming a limiting factor then.

toasteh · 12 Apr 2015 at 16:44

W2D1: OHP

20kg x 5
20kg x 5
25kg x 3

30kg x 3
30kg x 3
40kg x 3

BOR

30kg x 20/20/15/11/12

tricep pushdown

21.25kg x 20/18/15/12/12

all with 2m between work sets

toasteh · 15 Apr 2015 at 23:18

W2D2: Deadlift

30kg x 5
40kg x 5
45kg x 3

50kg x 3
60kg x 3
70kg x 4

leg curlz

27.5kg x 20/20/19/19/18

hanging leg raise

17/15/12/11/11

toasteh · 17 Apr 2015 at 22:39

W2D3: Bench

20kg x 5
30kg x 5
35kg x 3

40kg x 3
45kg x 3
50kg x 3

lat pulldown (regular)

40kg x 16/12/12/12/11

brocepz (cable curl)

21.25kg x 8
18.75kg x 11/11/10/9

weaknasty session today

GSVBagpuss · 18 Apr 2015 at 07:15

toasteh said:
Calculated 1RMs as follows based on W3 results:

OHP: 43kg
Dead: 78kg
Bench: 56kg
Squat: 78kg

pretty much as i expected bearing in mind im on a cut

I know I'm late to the party but weren't you doing 70 5x5 for squats before? And 50 5x5 for bench?

toasteh · 19 Apr 2015 at 21:04

yeah but then all my muscles fell off

toasteh · 27 Apr 2015 at 21:55

Back in the gym tonight after a week off in London, sadly it was absolutely heaving (damn students back after easter). restarted the 5/3/1 cycle I was on:

W1D1: OHP

20kg x 5
20kg x 5
25kg x 5

30kg x 5
30kg x 5
35kg x 6

lat pulldown (regular)

40kg x 18/13/12/11/10

toasteh · 29 Apr 2015 at 22:36

W1D2: Deads

30kg x 5
40kg x 5
45kg x 3

50kg x 5
60kg x 5
65kg x 6

leg extension

50kg x 20/18/15/15/15

leg curl

30kg x 20/20/16/16/16

hanging leg raise 20/16/13/12/12

toasteh · 1 May 2015 at 22:27

W1D3: Bench

20kg x 5
30kg x 5
35kg x 3

35kg x 5
40kg x 5
50kg x 4
40kg x 9

lat pulldown (regular)

40kg x 18/14/13/12/11

tricep pushdown

21.25kg x 20/18/13/10/10

hanging leg raise

20/16/14/12/13

brocepz (each arm)

10kg x 10/10/10/10/10

bench was not the most stronk, hopefully made up for it with dem der accessories

toasteh · 3 May 2015 at 18:19

W1D4: Squats

30kg x 5
40kg x 5
45kg x 3

50kg x 5
60kg x 5
65kg x 5

leg extensions

50kg x 20/18/15/15/15

leg curls

30kg x 20/20/16/16/16

toasteh · 8 May 2015 at 22:04

forgot to update on tuesday because am pleb

W2D1: OHP

20kg x 5
20kg x 5
25kg x 5

30kg x 3
35kg x 3
40kg x 3

lat pulldown (regular)

40kg x 20/16/13/12
47kg x 8

tricep pushdown

21.25kg x 20/17/14/13/13