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MinimalistShoeAddict
Posts: 1,946 Member
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 62kg
I am currently stalled on OHP and considering a deload for both squats and BB Row to work on perfecting my form
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
5/1/13 = (77.4kg/62.0kg) = 1.28
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
5/1/13 = (49.9kg/62.0kg) = .80
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
5/1/13 = (61.2kg/62.0kg) = .99
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
5/1/13 = (36.3kg/62.0kg) = .59
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
5/1/13 = (97.5kg/62.0kg) = 1.57
I began Stronglifts 5x5 in January, being brand new to free weights at the time.
I am 176cm and 62kg
I am currently stalled on OHP and considering a deload for both squats and BB Row to work on perfecting my form
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
5/1/13 = (77.4kg/62.0kg) = 1.28
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
5/1/13 = (49.9kg/62.0kg) = .80
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
5/1/13 = (61.2kg/62.0kg) = .99
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
5/1/13 = (36.3kg/62.0kg) = .59
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
5/1/13 = (97.5kg/62.0kg) = 1.57
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Replies
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looking good minimalistsho!
Here's my workout from yesterday:
Squat 375x5x5
Bench 205x5x5
Row 185x5x5
That's 100lbs on my squat and 50 on bench and rows.
OHP, I'm going to stall soon. I've had to push press the last rep of the last couple sets the last 2 workouts.
Deads, I had to stop at 395lbs due to a hand problem so I'm doing 5 sets of 3 of hang cleans.
Still making good progress on everything else. I did a couple singles on bench last week after my work sets and pushed 245 easy. With proper warmups (i.e., not doing 25 reps of 200 before doing singles) I think I could be in the 265-275 range.0 -
Nice work fellas!
I am finishing week 9 today. Stalled on OHP at 85 lbs (have been pressing 85 for the past 5 sessions, the last one went fairly OK so going to attempt 90 next time).
Squat 180 1.13 BW
Bench 110 .70 BW
Row 130 .80 BW
OHP 85 .53 BW
Deadlift 215 1.34 BW
The other lifts seem to be going ok. I also do light auxiliary workouts on rest days (pullups, arms, planks, leg raises) and bike to work.
Have a doctor's checkup on Friday and excited about it. Last time he saw me over a year ago I was 25 lbs heavier, breathless and miserable.0 -
Hi everyone. I am just getting started with the 5x5 workouts. They are so addictive. I completed session 2 of week 1 yesterday. The amount of weight that I am using sounds puny to what you all are doing. I am concentrating on getting my form right. Here is my workout from yesterday.
Squats 50lbs 5x5
Overhead press 45 lbs 5x5
Deadlifts 95 lbs 1x50 -
Hi All,
I started with StrongLifts 5x5 in February 2012 and stayed with it until August when I switched to an upper body program of my own design. February of this year I went back to a total body program that is a mashup of SL 5x5 and Rippetoe's Starting Strength. Sad to say my lower body detrained more than expected even though I was cycling and running during that time off. And I lost upper body strength with my recent weight loss.
Here are the two most recent workouts from my log (all weights in lbs):
Squats: 210 - 5,5,2
Bench press: 120 - 4x5
Hang snatch: 77.5 - 5x2
Weighted dips: 10 - 3x5
Chin-ups: 176 - 3x3
Squats: 210 - 3x5
Overhead press: 80 - 3x5
Deadlift: 245 - 1x5
Assisted pull-up: 15 - 5,4,3
Weighted dip: 12.5 - 5,5,30 -
Well, I'm actually down this month after taking a deload, but I accomplished another major personal goal by finishing Tough Mudder in April. After finishing Tough Mudder I was hurting pretty good, so I took a week of active recovery just doing cardio and then "eased" my way back into my lifting routine, but, at the rate you add weight with SL you can always come back from a deload faster than from an injury, so I'm ok with it. I also had a hydrostatic body fat test and have scheduled an appt at a sports clinic to have my metabolic rate tested. After getting my metabolic rate I should have my diet sorted out and be making better progress.
5'10", 216 lbs, 21% bf
Squats 240 3x5
Bench 210 3x5
Row 145 3x5
Press 135 3x5
Dead 310 1x5 (plus 360lb single)0 -
Here are the numbers from my workouts this week (workout a on Monday, b today). I stalled this week on bench and deadlifts. The stall on deadlifts hasme really stumped as this past Friday I was able to get all 5 reps of 275 all though the last rep was a big struggle I was able to make it. Today though at 285 I couldn't even get 1 rep. I tried 6 attempts to get atleast 1 rep and could never get the bar up past my knees. I changed my diet pretty drastically 3 weeks ago. I moved from just calorie counting and doing a 40/30/30 ratio to a Keto diet doing a 5/45/50 ratio and I know that you can feel weaker during the adaption phase of Keto but just completely threw me that I couldn't get atleast 1 rep. We will see how it goes Monday, see if anything changes.
Workout A 4/29
Squat - 255 (5,5,5,5,5)
Bench - 200 (5,5,5,4,4)
Rows - 140 (5,5,5,5,5)
Workout B 5/1
Squat - 260 (5,5,5,5,5)
OHP - 145 (5,5,5,5,5)
Deads - 285 (0)0 -
So here is where I stand so far in week 14:
Squat -275
Bench -210
Rows -210
OHP -150
Deadlift -265
OHP will be super tough tomorrow, as I struggled with the 150 to complete the 5x5. Rows might be my next issue, but mostly due to grip giving out. Deadlifts aren't too bad since I changed my grip to an alternating grip from both overhand. Also doing a little experiment by upping my calories by 200 for the next two weeks as I think I have some metabolism repair issues that I need to address. I only seem to be losing about a pound a week average, but everything that I have read and calculated as my TDEE, I should be eating a lot more and losing around 1.6-2lbs a week. So I am going to increase my caloric intake by 200 now and by another 100 after 3-4 weeks to see if things work better for me.0 -
Hi all, new to the group. My current lifts are:
Squat: 105
Bench: 130
Row: 85
OHP: 80
Deadlift: 100
Eating at a surplus to support strength gains while maintaining cardio performance on the bike and running. While I'm here, I'll mention that Stronglifts has lead to my recovery from chronic lower back pain (L4-L5 and L5-S1 herniations) that lasted ~8 years. I haven't felt this strong or healthy in a very long time! It works!0 -
I do a mashup 5x5 program as well, found here:
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html#2
For lifts right now it's as follows:
Squats: 245, room to grow here.
Bench: 195, need to start asking for a spot so I push a bit harder
Bent Over Rows: 175, some room to grow
OHP: 135, close to stalling
Deadlift: 235 (reaching my grip limit, might have to stop here to let my forearms catch up for a few weeks.
Romanian Deadlift: 245 (grip is the issue here too)
I'm 6'3 and about 290 so I have plenty of overall room to get stronger, I'm just trying to stay patient and not push too hard.
I'm finally to the point where a hard workout leaves me a bit sore and still the next day but fully recovered the day after that (mostly.) At age 43 I don't hesitate to take two rest days between lifting sessions when my body is telling me I need it.0
