YARSL - Yet another riveting stronglifts log!

Okey doke...workout B finished, 3757KG lifted...as follows:

Squats - fairly easy

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 5x5 @ 52.5KG

Overhead Press - starting to struggle but managed to hit 5x5 with good form.

  • 2x5 @ 20KG warmup
  • 5x5 @ 35KG

Deadlift - first DL workout with a warmup set as i'm now @ 70KG.

  • 1x5 @ 60KG warmup
  • 1x5 @ 70KG

Chin Ups (Neutral "easy" Grip)

These kill me every single time. Could only do 9 total a month ago, now up to 12 total. It's little progress but i'm happy with it.

I'm very strict on form, straight arms, dead hang start, pull up hard, lower myself down slowly back to a dead hang then next rep.

  • 6 reps @ BW
  • 3 reps @ BW
  • 3 reps @ BW

Barbell Curls

  • 2x8 @ 25KG

Hanging Knee Raises - easy

  • 2x8 @ BW
 
I was really tired last night so pushed my workout to this afternoon. I'll miss my 2 day weekend rest period and do next workout Monday.

Notes

  • Squats are starting to get a little harder.
  • Bench press still feels simple.
  • Absolutely starting to love bent over rows.
  • Planks are evil, the devil came up with this simple, deceptive exercise.

Workout

Squats

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 5x5 @ 55KG

Bench Press

  • 2x5 @ 20KG warmup
  • 1x3 @ 30KG warmup
  • 5x5 @ 40KG

Bent Over Row

  • 1x5 @ 40KG warmup
  • 5x5 @ 47.5KG

Planks

  • 3 x 1 @ 75 seconds each

Still loving the whole SL 5x5 program!
 
So it's all getting kinda hard now!

Notes

  • Squats are really starting to be a struggle in the last 2 sets.
  • Overhead press is a struggle from start to finish, really emphasising keeping a straight back and wrists.
  • Deadlifts are still manageable, however I think my grip will go before my posture.
  • Chin ups are always hard but i'm 1 rep up on last workout, woo hoo!
I hit targetted sets/reps on everything except Curls but they're just thrown in at the end for fun ;)

Workout

Squats

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 5x5 @ 57.5KG

Overhead Press

  • 2x5 @ 20KG warmup
  • 5x5 @ 37.5KG

Deadlift

  • 1x5 @ 60KG warmup
  • 1x5 @ 75KG

Chin Ups (Neutral "easy" Grip)

Strict form, straight arms, dead hang start, pull up hard, lower myself down slowly back to a dead hang, next rep.

  • 6 reps @ BW
  • 4 reps @ BW
  • 3 reps @ BW

Barbell Curls

  • 1x8 @ 27.5KG
  • 1x7 @ 27.5KG

Hanging Knee Raises

  • 2x8 @ BW
 
Finally got around to a workout yesterday as i'd been hijacked by the missus over the last ten days, Ache like hell today. Even the app suggested a 10% deload as it had been a 10 day break, ignored it, went on with next working weight and hit it.

Will update later on with weights/reps/notes.
 
mrthingyx said:
Smooth.

Nothing like telling your body who is boss and then feeling the complaints afterwards. :cool:
Click to expand...

Yeah, as the morning has gone on at work, i'm feeling worse and worse. The inside of my upper thighs is the worst, want to cry when climbing stairs.

I'm just happy I hit the next progression on the working weights after 10 days off, regardless of how bad I feel now.
 
SixTwoSix said:
Yeah, as the morning has gone on at work, i'm feeling worse and worse. The inside of my upper thighs is the worst, want to cry when climbing stairs.
Click to expand...

My last leg day made me wince when thinking about dropping anything, as it meant trying to reach down. Shows how little work my hamstrings get usually!
 
GSVBagpuss said:
My last leg day made me wince when thinking about dropping anything, as it meant trying to reach down. Shows how little work my hamstrings get usually!
Click to expand...

Luckily it's a quiet day, i'm a team leader so i'm delegating everything that requires walking upstairs ;)

So, yesterdays workout from memory.

Workout - 01/01/2015

Squats

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 1x3 @ 50KG warmup
  • 5x5 @ 60KG

Bench Press

  • 2x5 @ 20KG warmup
  • 1x3 @ 30KG warmup
  • 5x5 @ 42.5KG

Bent Over Row

  • 1x5 @ 40KG warmup
  • 5x5 @ 50KG

Planks

  • 1 @ 80 seconds
  • 1 @ 80 seconds
  • 1 @ 80 seconds
 
Seem to be a day behind on my logs lately.

Notes

  • Squats are getting tough.
  • Overhead press really really hard, slight banana back on final set.
  • Deadlifts are still easy breezy.
  • Chin ups absolute fail. Thinking of dropping these or doing once at weekends as everything else gets tougher.

I hit targeted sets/reps on everything except Chin ups but they are only to failure.

Workout - 03/01/2015 - 4737KG lifted

Squats

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 1x3 @ 52.5KG warmup
  • 5x5 @ 62.5KG

Overhead Press

  • 2x5 @ 20KG warmup
  • 1x3 @ 30KG warmup
  • 5x5 @ 40KG

Deadlift

  • 1x5 @ 60KG warmup
  • 1x5 @ 70KG warmup
  • 1x5 @ 80KG

Chin Ups (Neutral "easy" Grip)

Strict form, straight arms, dead hang start, pull up hard, lower myself down slowly back to a dead hang, next rep.

  • 5 reps @ BW
  • 3 reps @ BW
  • 1 reps @ BW

Barbell Curls

  • 1x8 @ 27.5KG
  • 1x8 @ 27.5KG
 
Last edited:
Mirin stronglifts broheisen. One thing that jumps out at me is dat der plank duration. Your other lifts make me think you don't have the most insane, rock hard core, therefore it's unlikely that you'd be able to do them for that long if you're using proper form. Plank should be a proper squeeze in with the glutes, an active exercise rather than a simple bridge and resist gravity pulling you down. From what I gather, simply hanging in the plank position and seeing how long you can last is only really going to get you better at doing that, and won't really do what you want in terms of translating to core stuff in other areas.
 
I was only really doing planks as they are on the app as an extra ab workout, every little helps and all that.

I thought i was doing them ok, as you said though, I was just holding the position, not squeezing glutes until the last 20 seconds or so when I was getting really tired.

So you're essentially saying, contract and squeeze the glutes from start to finish, am I reading that right? Without that constant activation, i'm just going to get good at planks and not much else?
 
Okey doke, workout done, as suggested, Planks just got stupid hard by contracting everything from start to finish. Time on them has essentially halved.

Workout - 05/01/2015 - 5030KG lifted

Squats

Went easier than last workout, even though weight was increased :confused:

  • 2x5 @ 20KG warmup
  • 1x3 @ 40KG warmup
  • 1x3 @ 52.5KG warmup
  • 5x5 @ 65KG

Bench Press

Still managing ok with this, no struggle to speak of...keeping good form throughout.

  • 2x5 @ 20KG warmup
  • 1x3 @ 30KG warmup
  • 5x5 @ 45KG

Bent Over Row

Got hard in last 2 working sets, had a few rest pause reps.

  • 1x5 @ 40KG warmup
  • 5x5 @ 52.5KG

Planks

Game changer after advice received, hurts like a SOB. Full 3 minutes rest between each 1.

  • 1 @ 39 seconds
  • 1 @ 47 seconds
  • 1 @ 42 seconds
 
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