My Training Log

Training Logs
1

Well to make this quick,
Im 20, 6’2 173lbs and I will be starting
StrongLifts 5×5 Beginner Strength Training Program Sunday.

My lifts to start this program are (in lbs)
Bench 135 x 2 (lol)
Squat ATG 212.5
Deadlift 215 x 4

I will give this 100% and push myself to the limit, I am very serious and will be very dedicated.

Just moved into a new house got my own home gym setup, did a 2 week taxing program (high reps very short rest) to get back into things after taking 2 weeks of from moving. In total iv been working out around 3months.

My diet will consist of me basically eating anything i want (obviously clean and healthy) but making sure i get a minimum of 100gs protein per day (i might post my daily intake not sure).

My Goals ~ Im hoping to slowly get to around 190 around spring time my main interest is basketball and improving my overall athletic ability and achieving a 35’ vertical by the start of this summer. All i care about are strength gains.

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Inverted Rows 3xF Deadlift 1x5
Push-ups 3xF Pull-ups/Chin-ups 3xF
Reverse Crunch 3x12 Prone Bridges 3x30sec

Thats the program i will be following tuesday/thursday/saturday.
The program suggest to really start of conservative so my lifts saturday will be.

Squat 135 5 x 5
Bench 115 5 x 5

and for the next session workout B
Deadlift 155 1 x 5
OverHead Press 55 5 x 5

Well tomorrow off then it starts. 100% dedicated and focused. Im writing this here because its easier then to write on a notebook :stuck_out_tongue: and maybe some people will support me on this haha

Squats Will be increased by 5lbs each workout. Deadlifts by 5-10 lbs each workout. Bench will be increased by 2.5lbs so will overheadpress.

2

Well today was the first day

decided to start abit higher with the squat since 135 x 5 would have been taking a step back anyways here was the day

~Squat 155 5x5

~Bench 115 5x5

~Inverted Rows
1 x 8
1 x 7
1 x 7

~Perfect Pushups
1 x 20
1 x 12
1 x 10

Reverse Crunches
3 x 12

~ BW 1 legged atg squats
3 x 5 each leg( i will be doing these every workout because i use a very narrow stance
squat stance which is more quad dominant, so i want to make sure my glutes dont get left behind)

~ 10min on the elliptical

Well that was the day, was abit fatigued from playing 3+hours of basketball yesterday but it was a pretty easy day, cant wait till tuesday to up the weight.

Oh yea mixed my protein shake with arizona tea instead of just plain water, amazing taste.

Im out

3

Squat 160 5 x 5
OverHead Press 55 x 5
Deadlift 155 1 x 5
Pullups (only count full ROM) 1 x 8, 1 x 5, 1 x 4

Planks (short rests) 3 x 30sec
Decline Weighted (25lb situps) 3 x 8

Pretty good workout, abit fatigued from too much basketball recently, and might have 3 hours of volleyball practice later today so hopefully i can move better in afew hours. Peace.