ColourSinglet's Log

Training Logs
1

Many moons ago I logged on the Stronglifts forum (when it was still free) and then on Ironstrong during two previous periods of strength training (2005-2007) and (2012-2015).
Without wanting to bore everyone I am simply going to introduce myself and start logging.

Age: 34
Location: UK
Current Program: Based around 531, doing BBB style assistance work. Will do deload on feel, certainly not every week. Did 5x5 for a month to get back in the swing of things.
Targets for 2020: Get back to previous 1RMs in SQ/BP/DL (190kg/112.5kg/210kg), 22:00 5k, 70s 400m, and 20 BWT pull ups. All while remaining under 93kg.
Currently suffering a little with tendinitis (medial epicondyle) and some shoulder issues due to doing weighted dips a couple of weeks ago (too deep) on wide dip bars (lesson learned).

I will pick up from start of Cycle 2.

Thursday 14th May - SQ Cycle 2 Day 1

SQUAT
1x10 20kg, 1x5 40kg, 2x5 60kg, 1x3 80kg
1x5 87.5 kg
1x5 102.5 kg
1x10 115kg

RDL
1x10 40kg
5x10 60kg
Started with comfortable weight, not really done these before. Felt good.

Sumo DL
1x5 60kg
1x5 80kg
1x5 90kg
Just trying these out.

SIT UPS
1x30, 1x20, 1x12 BWT

LEG RAISES
1x10 (hanging) BWT
1x8 (dip bar) BWT

Friday 15th May - BP Cycle 2 Day 1

BENCH PRESS
1x10 20kg, 1x10 40kg, 1x5 60kg
1x5 67.5kg
1x5 77.5kg
1x8 87.5kg
Negatives: 1x1 110kg, 1x1 115kg, 1x1 120kg
6x10 62.5kg (3 grip widths)

BARBELL ROW
1x10 60kg
1x10 65kg
1x8 70kg

PULL UPS
2x5 BWT

2

Sunday 17th May - DL Cycle 2 Day 1

DEADLIFT
1x5 60kg, 2x3 80kg
1x3 100kg
1x3 117.5kg
1x11 132.5kg
Dropped the first two sets of five to triples.

BOX SQUAT
5x10 72.5kg
Wide stance to parallel.

BARBELL CURL
4x25 20kg
I read that someone had used this to rehab their elbow tendinitis. I thought I would give it a go. Voodoo bands and Flexbar on the way from Amazon as well!

SUPERSET I;
{
DIP BAR LEG RAISE x12 BWT
RUSSIAN TWIST x10 with 10kg plate
V SIT x15 w 2.5kg plate between feet
SIDE BRIDGE x50s
}
x 3 (1:30 rest)

SUPERSET II;
{
GH raise x15 approximate version from ground
BAND LAT PULLS x15
}
x2

3

Monday 18th May - OHP Cycle 2 Day 1

OVERHEAD PRESS
1x10 20kg, 2x5 30kg,
1x5 40kg
1x5 47.5kg
1x10 52.5kg
5x10 37.5kg

FLOOR PRESS
4x10 57.5kg
1x12 57.5kg

BARBELL ROW
5x10 55kg

SUPERSET;
{
BAND FACE PULLS x15
PUSH UPS x25 (20,15,10) BWT
}
x4

4

Thursday 21st May - SQ Cycle 2 Day 1

SQUAT
1x10 20kg, 2x5 40kg, 2x5 60kg, 1x3 80kg
1x3 95kg
1x3 107.5kg
1x9 122.5kg

RDL
1x10 50kg
5x10 70kg

FRONT SQUAT
3x10 40, 50, 60kg

SUPERSET I;
{
Hanging leg raise x10 BWT
Horizontal pull up x12 BWT
}
x3

SUPERSET II;
{
GH raise (from ground) x15 BWT
Sit ups x 30 (23)
}
x2

5

Sounds like you might sacrifice your wrists though. Welcome to T-nation