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My "life some heavy things" log

Discussion in 'Fitness Journals' started by Lichborne, Jul 25, 2012.

  1. Lichborne

    Lichborne Active Member

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    For anyone that isn't familiar with my transformation here is the long verison: http://forums.johnstonefitness.com/showthread.php?t=52920

    I lost 45lbs on a ketogenic diet. Now that I'm skinnier I want to build some muscle, so to do that I'm going to be doing Stronglifts 5x5. For anyone unfamiliar with SL it is a progressive overload beginner program split into two workouts done on three non consecutive days of the week(MWF, TThSa etc).

    Workout A:
    5x5 Squat
    5x5 Bench
    3xFailure Inverted Rows
    3xF Push-ups
    3x12 Reverse Crunch

    Workout B:
    5x5 Squat
    5x5 Overhead Press
    1x5 Deadlift
    3xF Chin-ups (or Pull-Ups)
    3x30sec Prone Bridges

    I'm on my second week of the program so far and have a log elsewhere, but more accountability can't hurt!
     
  2. Lichborne

    Lichborne Active Member

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    7/16/2012

    Squat
    5x5x95

    Bench
    5x5x65

    Inverted Rows
    1x5
    1x3
    1x2

    Push Ups
    1x4
    1x3
    1x3

    Reverse Crunches
    3x12



    7/18/2012

    Squat
    5x5x100

    OHP
    5x5x55

    Deadlift
    1x5x135

    Pull Ups(assisted)
    1x5
    1x4
    1x5

    Prone Bridges
    3x30sec


    7/20/2012

    Squat
    5x5x105

    Bench
    5x5x70

    Inverted Rows
    1x5
    1x4
    1x4

    Push Ups
    1x5
    1x4
    1x4

    Reverse Crunches
    3x12


    7/23/2012

    Squat
    5x5x110

    OHP
    5x5x60

    Deadlift
    1x5x145

    Pull Ups(assisted)
    1x5
    1x6
    1x6

    Prone Bridges
    3x30sec






    7/25/2012

    Squat
    5x5x115

    Bench
    5x5x75

    Inverted Rows
    1x5
    1x4
    1x4

    Push Ups
    1x6
    1x4
    1x4

    Reverse Crunches
    3x12

    I think I finally "get" what total body recruitment is in the bench press now. I watched the So You Think You Can Bench series by EFS and it clicked today. My legs are really sore after doing my sets for bench. The leg drive made a significant difference. I felt like I could've added 30lbs to the bar and still killed it. Squats...Idk, I'm just not getting it. I've watched enough videos on how to do them, but I wish I had a box to practice with. I'm still pushing weight up relatively easily but I know the form leaves much to be desired. I'll just keep working at it though.
     
  3. Lichborne

    Lichborne Active Member

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    7/27/2012

    Squat
    5x5x120

    OHP
    5x5x65

    Deadlift
    1x5x155

    Pull Ups(assisted)
    1x8
    1x8
    1x8

    Prone Bridges
    3x30sec

    Beasted the pull ups today. Stoked. I can feel myself getting stronger.
     
  4. Lichborne

    Lichborne Active Member

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    7/30/2012

    Squat
    5x5x125

    Bench
    5x5x80

    Inverted Rows
    1x5
    1x5
    1x4

    Push Ups
    1x6
    1x6
    1x6

    Reverse Crunches
    3x12

    Push up progress. Squat form was better today for sure imo. I was focused really hard on pushing my knees out, not forward. Need to work on keeping my bench form tight the entire lift. I can usually keep it fine for the first 2 reps but my upper back loses its tightness by the end.

    Noticing my arms getting bigger, even if it's just slightly. Put on a shirt the other day and felt the arms holes a little more snug than usual.
     
  5. Apothecary

    Apothecary Elite Member
    Lifetime Platinum Member

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    I am not sure what you are struggling with, but Aram suggested I do some Goblet Squats to improve my glute strength. Doing those for 3 months completely changed my squat form. I still need work on my form, but boy did that make a difference. It also changed my lunge form and leg presses. Quite a remarkable difference.
     
  6. Lichborne

    Lichborne Active Member

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    I actually had a friend link me to a t-nation article on goblet squats! Been doing them every chance I get.
     
  7. Lichborne

    Lichborne Active Member

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    8/3/2012

    Squat
    5x5x130

    Bench
    5x5x85

    Inverted Rows
    1x5
    1x5
    1x5

    Push Ups
    1x7
    1x7
    1x7

    Reverse Crunches
    3x12


    Okay so I didn't get to go to the gym Wednesday. I was getting ready and the power company showed up and needed in my apartment to do some shit to the outlets so that day was shot because I work nights. Instead I did 5 sets of all of the accessory exercises on Wednesday.

    Today: Good day. My squat form is getting better I can tell and my shoulders are becoming more flexible. Like I posted there was a box there so I did my warm up sets with it to get a feel of what it's like to just sit back with weight on my shoulders. Working sets I really think I'm improving just thinking about keeping my knees pushed out and not forward. Bench was solid. I hate inverted rows.
     
  8. Lichborne

    Lichborne Active Member

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    8/7/2012

    Squat
    5x5x135

    OHP
    4x5x70
    1x4x70

    Deadlift
    1x5x165

    Pull Ups(assisted)
    1x14
    1x12
    1x13

    Prone Bridges
    3x30 seconds



    Squats felt great today. Got 24 reps of the OHP. If I remember correctly this means I still add weight for next time, correct? That last rep could've been missed for a number of factors so it's better to just move up in weight next time. Noticing right now the first rep of the OHP set is the hardest. Once I feel the weight move I know I can do it. That last one though, I tried so hard. Got it to about even with my forehead and it just wouldn't go any farther. Oh well, there's always next time!

    Switching my days to TThSat because school is starting next week and I definitely won't have time between class ending at 1130 and work starting at 230 to get to the gym and eat/make a good lunch. No class TTh though.
     
  9. Lichborne

    Lichborne Active Member

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    8/8/2012

    Squat
    5x5x140

    Bench
    5x5x90

    Inverted Rows
    1x6
    1x5
    1x5

    Push Ups
    1x9
    1x10
    1x9

    Reverse Crunches
    3x12

    Good day, nothing really to report. Big time push up progress.
     
  10. Lichborne

    Lichborne Active Member

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    8/11/2012

    Squat
    5x5x145

    OHP
    5x5x75

    Deadlift
    1x5x175

    Pull Ups(assisted)
    1x14
    1x15
    1x14

    Prone Bridges
    3x30sec

    Good day today. Squats were hard, but holy crap overhead press was brutal. After the first set I wasn't sure I'd even get through the second one but I fucking killed it. Feels so good to accomplish that. Tuesday I accidentally loaded up the bar with 75lbs instead of 70 and I couldn't even do 1 before realizing the weight was too high for the day. I'm happy I got all 25 today fuck yeah.
     
    #10 Lichborne, Aug 11, 2012
    Last edited: Aug 14, 2012
  11. Lichborne

    Lichborne Active Member

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    8/14/2012

    Squat
    5x5x150

    Bench
    5x5x95

    Inverted Rows
    1x7
    1x5
    1x5

    Push Ups
    1x11
    1x10
    1x10

    Reverse Crunches
    3x12

    Solid day. Squats are getting hard. Bench was fine and progress on push ups and inverted rows.
     
  12. Lichborne

    Lichborne Active Member

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    8/16/2012

    Squat
    5x5x155

    OHP
    1x3x80
    2x5
    2x4

    Deadlift
    1x5x185

    Pull Ups(assisted)
    1x16
    1x14
    1x15

    Prone Bridges
    3x30sec


    Bad day for OHP. Still, 21 reps isn't too bad. I believe this means I stay at 80lbs on Tuesday and shoot for a full 25 reps(or at least more than I did today). Grip was failing today on Deadlifts so I'll start using an alternating grip for that. Squats were hard but I still got through them.
     
  13. leftyx

    leftyx Senior Member

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    Nice going. I forget, what are your stats again?
     
  14. Lichborne

    Lichborne Active Member

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    6ft tall, 189lbs
     
  15. Lichborne

    Lichborne Active Member

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    8/18/2012

    Squat
    5x5x160

    Bench
    5x5x100

    Inverted Rows
    1x7
    1x6
    1x6

    Push Ups
    1x11
    1x11
    1x10

    Reverse Crunches
    3x12

    Good day. Nothing to comment on really.
     
  16. Lichborne

    Lichborne Active Member

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    8/21/2012

    Squat
    5x5x165

    OHP
    4x5x80
    1x4

    Deadlift
    1x5x195

    Pull Ups(assisted)
    1x17
    1x16
    1x16

    Prone Bridges
    3x30sec

    Pretty good day today. Got more reps on my overhead press this time bringing my rep total to 24 reps for 80lbs. Since I've not completed 25 reps should I still move onto 85lbs for my Saturday workout? Either way, glad to see progress there. Alternate grip worked well for deadlifts big time. Squats weren't so bad. Pull up progress too, I'm stoked.
     
  17. Lichborne

    Lichborne Active Member

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    Weigh in update:

    This morning I clocked in at 188.0lbs even. Lowest I've been in years! Feels so good to see progress I could almost cry, haha. 8lbs away from my initial goal. People weren't kidding though when they said the last 10 or so pounds would be the slowest to come off. Gotta stick to it though, failure is not an option!
     
  18. Lichborne

    Lichborne Active Member

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    8/23/2012

    Squat
    5x5x170

    Bench
    5x5x105

    Inverted Rows
    1x8
    1x7
    1x6

    Push Ups
    1x12
    1x11
    1x11

    Reverse Crunches
    3x12


    WHOA man, pretty solid day. Squats were HARD today but I still manned up. Bench is getting tough. Progress on inverted rows and pushups which is bueno.

    Also

    [​IMG]




    7.4lbs away from my goal weight woop woop
     
  19. BlueThunder

    BlueThunder Well-Known Member

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    Nice going! Power through to the goal! I always seem to lose it when I'm soooooo close to my goal. Hope your progress continues!
     

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