April Check in
Slamdunkpro
Posts: 88 Member
New Month, new lifts! I'm feeling a stall coming on squats and I've had to cut my dead lifts down to + 5 a session to maintain form, I'm continuing to struggle with the OHP but am still progressing, My elbow tendon is back to 95% so the rows are increasing nicely.
Squats - 195
Bench - 140
Dead Lift - 210
Overhead press - 95
Row - 105
Squats - 195
Bench - 140
Dead Lift - 210
Overhead press - 95
Row - 105
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Replies
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I am on week five and loving the program. Get to use big plates now lol. Took progress pictures yesterday and can definitely see more muscle definition.
Squats - 115
Bench - 75
Row - 95
OHP - 75 and close to stalling. Hoping to make it to 95 though.
Deadlift -1550 -
I've just finished week 4, start week 5 tommorow.
Squats - 100
Bench - 70
Row - 90
OHP - 70
Deadlift -145
All done 5x5 so far, but I'm glad to see I'm not the only one finding the OHP hard work as I feel this will be the first one I stall on.0 -
I feel like it's more the strain on my lower back than anything else. I've been doing the whole glute clenching thing and it seems to make it easier but not sure for how long.I've just finished week 4, start week 5 tommorow.
Squats - 100
Bench - 70
Row - 90
OHP - 70
Deadlift -145
All done 5x5 so far, but I'm glad to see I'm not the only one finding the OHP hard work as I feel this will be the first one I stall on.0 -
I am on week five and loving the program. Get to use big plates now lol. Took progress pictures yesterday and can definitely see more muscle definition.
Squats - 115
Bench - 75
Row - 95
OHP - 75 and close to stalling. Hoping to make it to 95 though.
Deadlift -155
It's amazing how motivating it is when you slide the big boy plates on the bar for the first time. I really struggled with the OHP between 80 & 95 lbs but I'm going to take pics or a video when I get to 135 and am OHPing the big plates.0 -
I feel like it's more the strain on my lower back than anything else. I've been doing the whole glute clenching thing and it seems to make it easier but not sure for how long.I've just finished week 4, start week 5 tommorow.
Squats - 100
Bench - 70
Row - 90
OHP - 70
Deadlift -145
All done 5x5 so far, but I'm glad to see I'm not the only one finding the OHP hard work as I feel this will be the first one I stall on.
I have a bad habbit of crashing motorbikes, broke my right collar bone 2009, dislocated my right shoulder 2011. I basically had my shoulders on minimal stress for the past 4 years, so I've got alot of catching up to do
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Sounds like you're arching your back to push the bar up. I started doing that and had to deload 15 lbs to maintain form. Once I did that my back quit hurting.
I feel like it's more the strain on my lower back than anything else. I've been doing the whole glute clenching thing and it seems to make it easier but not sure for how long.I've just finished week 4, start week 5 tommorow.
Squats - 100
Bench - 70
Row - 90
OHP - 70
Deadlift -145
All done 5x5 so far, but I'm glad to see I'm not the only one finding the OHP hard work as I feel this will be the first one I stall on.0 -
Squats - 195
Bench - 170
OHP - 115
Rows - 120
Deadlift - 2150 -
Starting weights
Squats - 45
Ohp - 45
Deadlift - 95
Rows - 45
Bench - 45
After the first week of feb
Squats - 175
Ohp - 95 and stalling
Deadlift - 225 bodyweignt
Rows - 135
Bench - 115
Beginning of March
Squats - 215
Ohp - 95
Deadlift - 265
Rows - 145
Bench - 135
Goals for March
Squats - 275
Ohp - 105
Deadlift - 325
Rows - 175
Bench - 160
Reality for March
Squats - 240
Ohp - 100
Deadlift - 285
Rows - 155
Bench - 150
Goals for April ... Deloading by 20 % to work on form and rest as im in week 15
Starting April
Squats - 185
Ohp - 75
Deadlift - 225
Rows - 135
Bench - 135
Goals
Squats - 245
Ohp - 100
Deadlift - 265
Rows - 155
Bench - 1600 -
Week 10 for me. So as of last night, I am at:
Squats - 220 (laid off squats and dead-lifts for two weeks to make sure my knee was all healed up, tempted leg presses fairly heavy last night and everything felt good, except sore today from not doing squats...so definitely will continue with that tomorrow.)
OHP - 130 (get to the bog boy plates this coming Friday, but now I can tell this will be the exercise I will fail on first as it's getting tough on those last reps of the last two sets)
Dead-lifts - 220 (did these last night from a two week hiatus due to knee)
Bench Press - 180
Rows - 1800 -
Chugging along. Taking a light week this week so I am fresh to do Tough Mudder on the 6th, but will get back on it next week. Since I am taking it easy this week I went for broke last week and did some single rep max sets to see what I could do. I hit a major personal milestone by maxing 315 on the squat. Something about 3 plates makes feel like your actualy starting to do something. Been eating my total tdee in calories for the last week and will do so through the weekend in preperation for TM. My results:
5'10, 215 - 220lbs, 18-19%bf
Squat - 260 (315 max)
Dead lifts - 335 (375 max)
Press - 140 (170 max)
Bench - 220 (stalled at 220 after getting 215 on 3rd attempt) (255 max)
Rows - 135 (going light on rows because I am fighting tendonitis in my elbow, been supplementing dips and chin-ups here)
I will get back on it next week after completing tough mudder this weekend!0 -
I'm on Week 6/Session 17 and my current weights are:
Squat 57.5kg/127lb
BP 40kg/88lb
Row 50kg/110lb
OHP 37.5kg/83lb
DL 75kg/165lb
I'm only having to take 60second breaks between sets except on OHP and I'm having to take a full 90 second rest. Although the weights I'm lifting are not yet impressive compared to where other people are, I have definitely got stronger and am seeing body changes. When I first started I was such a weakling that I thought the empty bar was heavy!!
My goal for this month is to squat my body weight which is 84kg/187lb and to get my OHP up to at least 50kg//110lb without stalling.0 -
Week 10 for me. So as of last night, I am at:
Squats - 220 (laid off squats and dead-lifts for two weeks to make sure my knee was all healed up, tempted leg presses fairly heavy last night and everything felt good, except sore today from not doing squats...so definitely will continue with that tomorrow.)
OHP - 130 (get to the bog boy plates this coming Friday, but now I can tell this will be the exercise I will fail on first as it's getting tough on those last reps of the last two sets)
Dead-lifts - 220 (did these last night from a two week hiatus due to knee)
Bench Press - 180
Rows - 180
Well OHP tonight was the first exercise to legitimately fail in. Failed on the last rep of the last set. I was ticked! :mad:
Freakin 135lbs... well, maybe next week you will be mine.0 -
This might not seem like much but I just realized that I had dead lifted my body weight (165) on my last "B" workout. Was plugging it into the spreadsheet and the lines in the chart crossed. AND tomorrow I am getting to squat with big boy plates (135).0
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This is my first time posting on the boards so I will do a little introduction. This is my second time doing the 5 x 5 program. I allowed people who didn't know the importance of lifting heavy to talk me out of lifting weights and have had to start over. I'm not sure exactly what week I am in since things have been a bit sporadic but the past three weeks I have made the effort to be more consistant. So here is my current Check In:
Squats: 295 lbs
Overhead Press: 140 lbs
Deadlift: 210 lbs
Bench Press: 190 lbs
Pendlay Rows: 140 lbs
The hardest part for me about 5 x 5 is doing cardio afterwards. My legs are always spent by the time I am done and neither the treadmill or the elliptical are easy to do for more then maybe twenty minutes.0 -
First time posting in this forum.
I'm jealous of all of you.
I did session 17 today (so week 6?) -- love the iPhone app!
I felt my form slipping, so I'm holding my squats at 125 for another session.
PB was moderately hard at 95
Barbell row was OK at 105
I finally managed to beat 65 in the OHP on my third attempt in Saturday's workout, so now I can try 70.
But I did manage to deadlift 165
And I'm 5'9" and 150 lbs.0 -
Here is my current 5x5 progress as of today with my 2013 end of year goals listed for each category:
I began Stronglifts 5x5 in January, being brand new to free weights at the time.
I am 176cm and 61.9kg
2013 Squat 5 set, 5 rep goal: 1.5xBW
3/1/13 = (63.5kg/62.2kg) = 1.02
4/1/13 = (70.3kg/61.7kg) = 1.14
current = (77.1kg/61.9kg)= 1.25
2013 Bench Press 5 set, 5 rep goal: 1.25xBW
3/1/13 = (40.8kg/62.2kg) = .66
4/1/13 = (43.1kg/61.7kg) = .70
current = (45.4kg/61.9kg)= .73
2013 Barbell Rows 5 set, 5 rep goal: 1.25xBW
3/1/13 = (54.4kg/62.2kg) = .87
4/1/13 = (56.7kg/61.7kg) = .92
current = (59.0kg/61.9kg)= .95
2013 Overhead Press 5 set, 5 rep goal: .75xBW
3/1/13 = (31.8kg/62.2kg) = .51
4/1/13 = (34.0kg/61.7kg) = .55
current = (34.0kg/61.9kg)= .55
2013 Deadlift 1 set, 5 rep goal: 1.75xBW
3/1/13 = (74.8kg/62.2kg) = 1.20
4/1/13 = (88.5kg/61.7kg) = 1.43
current = (93.0kg/61.9kg)= 1.55
2013 Weighted Pull Up/Chin Up 3 set, 5 rep goal: .80xBW
3/1/13 = (20.4kg/62.2kg) = .33
4/1/13 = (24.9kg/61.7kg) = .40
current = (27.2kg/61.9kg)= .440 -
I took 2 weeks off for vacation. 1st workout of April today. I did the next session, no backtracking, and hit all my targets. 345 squat, 190 bench, 170 row. 385 dead on the schedule for next workout.0
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Starting weights
Squats - 45
Ohp - 45
Deadlift - 95
Rows - 45
Bench - 45
Current weights
Squats - 160
Ohp - 80
Deadlift - 215
Rows - 110
Bench - 1150
