Squat:
5 x 5 x 205
OHP:
5 x 5 x 100
Deadlift:
5 x 265
Last rep of OHP was really a push press.
Squat:
5 x 5 x 210
Bench:
5 x 5 x 135
Row:
5 x 5 x 135
Squat:
5 x 5 x 215
OHP:
4 x 5, 1 x 3(+2) x 105
Deadlift:
5 x 275
Pull-ups:
3 x 5 x bwt.
Last three sets of OHP were basically to failure; last two reps were push pressed.
Hey Antho, I’m also started StrongLifts 5 x 5 a month ago. It’s a great program isn’t it? Anyways, just wanted to drop in and say hi.
Squat:
5 x 145
5 x 165
18 x 185
Leg Press:
3 x 10 x 315
Hanging Leg Raise:
2 x 8
The leg press here has way more internal friction than I’m used to, so that 3 x 10 felt pretty hard. Also, I’m getting damn close to 20 x bodyweight on the squat. I was gassed at the end, so two sets of eight was all I could manage for the ab work; I’ll try to improve that going forward.
Hey, endofallclarity, sorry I missed your post. Yeah, SLs is a great starter program. Unfortunately, I’ve gotten impatient with it and just switched back to 5/3/1. Did I milk all the gains I could have? No. But, it did help me ramp back up to reasonable weights after a brief layoff, and it seems to have improved my squat.
I’m curious to see where my other lifts are now. I never really challenged my bench or row with the 5x5, and my deadlift was basically on maintenance. Still, I pushed the OHP until it stalled, and I can already tell that my squat benefited from all the repetition.
If circumstances were a little different, I would have stayed with it until I had stalled and reset all of my lifts once or twice. Unfortunately, my gf and I share our gym with a ton of other people. So, for the sake of my own sanity, I’ve tried to keep our programs as similar as possible, and she was ready to go back to 5/3/1.
Bench:
5 x 95
5 x 110
14 x 125
DB Bench:
3 x 8 x 90
Lat Pulldown (wide grip):
3 x 10 x 100
Cable Curl:
2 x 10 x 70
OHP:
5 x 70
5 x 80
12 x 90
5 x 5 x 70
Deadlift:
5 x 195
5 x 225
12 x 255
DB Row:
3 x 10 x 55 (each arm)
Squat:
3 x 155
3 x 180
14 x 200
Bench:
3 x 100
3 x 115
12 x 130
Lat Pull:
3 x 12 x 100
OHP:
3 x 75
3 x 85
11 x 95
5 x 5 x 75
Deadlift:
3 x 210
3 x 240
12 x 270
DB Row:
2 x 8 x 60
Squat:
5 x 165
3 x 190
12 x 210
5 x 5 x 165
Stomach Vacuum (hands and knees)
2 x 5 x 5 sec.
Lying Leg Raise:
2 x 10
Bench:
5 x 110
3 x 125
11 x 140
1 x 155
1 x 165
DB Bench:
12, 12, 10 x 90
Lat Pull:
3 x 8 x 115
Stomach Vacuum:
2 x 5 x 5 sec.
Lying Leg Raise:
2 x 10
Jumps from Knees:
3 x 3
I’ll admit to bouncing the bench a bit; I was dead set on hitting a PR today. At the end, I tried some of the jumps from a kneeling position, as per the stuntman article today. I seriously lack power, but they were fun after I got the hang of them.
OHP:
5 x 80
3 x 90
10 x 100
5 x 5 x 80
Deadlift:
5 x 225
3 x 255
10 x 285
DB Row:
3 x 10 x 60
Jumps from Knees:
3 x 3
Crunches:
2 x 15
Squat:
5 x 150
5 x 175
16 x 195
5 x 5 x 150
Lying Leg Raise:
2 x 10
Vacuums:
2 x 5 x 5 sec.
Jumps from knees:
2 x 3
Bench:
5 x 95
5 x 115
12 x 130
DB Bench:
3 x 8 x 100
Lat Pull:
3 x 10 x 115
Lying Leg Raise:
2 x 10
Vacuum:
2 x 5 x 5 sec.
Jumps from knees:
3 x 3
Press:
5 x 70
5 x 85
10 x 95
5 x 5 x 70
Deadlift:
5 x 205
5 x 235
10 x 265
DB Row:
3 x 10 x 60
Today was another sub-par day. I’ve been under the weather since Wednesday afternoon, and I stayed out stupidly late with friends last night.
Squat:
3 x 160
3 x 185
12 x 205
5 x 160
Barbell Curl:
2 x 5 x 85
I had to cut the AMRAP and FSL short. I had a shooting pain on the right side, from the spinal erector, through the glute and into the top of the hamstring. It feels like maybe a pinched nerve? I have just minor pain in the erector now; I’m hoping I slept on it wrong, and that it’ll clear up.
Bench:
3 x 105
3 x 120
12 x 135
DB Bench:
10, 10, 8 x 100
Lat Pull:
12, 12, 10 x 115
Press:
3 x 75
3 x 90
9 x 100
5 x 5 x 75
Deadlift:
3 x 215
3 x 245
9 x 280
DB Row:
3 x 12 x 60
Barbell Complex
5, 4, 3, 2, 1 x 45
Power Clean
Push Press
Front Squat
Row
SLDL
Squat:
5 x 175
3 x 195
1 x 215, 235, 255
5 x 5 x 175
Curl:
6, 5 x 85
Barbell Complex
5, 4, 3, 2, 1 x 50
Power Clean
Push Press
Front Squat
Row
SLDL