Shadowhawk: StrongLifts 5x5 and...?

Training Training Logs
1

Hi!

Thought I’d try out a training log on here…This’ll mostly be a background entry…

About a year and a half ago, weighing about 148 pounds, with my Tanita scale telling me that I was about 19% body fat, I started Stronglifts 5x5 (SL5x5). That manual didn’t have enough technique for me, so I dived into Rippetoe’s Starting Strength (SS) materials (book, DVD, website, online videos) for how to do the various lifts, Pendlay rows being the odd man out, since they’re in SL5x5, but not in SS.

I went for a while, quit with various injuries, mostly having to do with my left arm/elbow/shoulder, from tendonitis to not-sure-what, and primarily, it seemed, due to my low bar back squats.

I got up to about 200 pounds on my squats, but when I videoed them for the first time there, they looked horrible. So I backed off to 135 and worked on my form. I got back up to 200, but still had challenges with my left arm. Trying for 5x5 at 205, something in my left arm/shoulder gave. It seemed to be a soft tissue thing, but I chose to just kind of quit everything (as it also seemed to affect my bench pressing and overhead pressing), and later revisits just seemed to take less and less time to bring it back up.

At that point, I was about 157 pounds, with my Tanita scale telling me that I was about 21% body fat.

Eventually, I found Dave Draper’s Top Squat (Bodybuilding and Weight Training from IronOnline), and after a bunch of hemming and hawing, decided to buy it on the chance it would let me get back into squatting and SL5x5.

For about two months (11 and 12/2013), I managed an average of 1-2 workouts per week, so not following the program, but trying to work in workout time into my priorities.

Back in August 2013, I’d purchased the Biotest Plazma Super Stack as part of my enthusiasm, but I hadn’t used it.

On Sunday, 1/26/2014, I went back into the gym again, hoping to make time for my 3 per week SL5x5 workouts. Sunday, Tuesday, Thursday, I made those workouts happen, and I was ramping myself back up into weights that would feel like real weights.

On Friday of that week (1/31), I met with a Starting Strength coach to basically answer the question of whether I was doing anything technically incorrect or anything that could be tweaked to prevent my shoulder problem. I seemed to be everything right on, no mobility problems, minor polishing advice. Nothing that seemed like it would give rise to my shoulder issue.

That was kind of liberating; no more need to worry if I was just doing something wrong. Apparently, something about that squat approach just didn’t agree with my body. So, either switch to some different low bar squat approach, high bar squats, front squats, or…even use my Top Squat.

Anyway, so, until I work out a squat variation that I like and get my technique up on it, I’ll continue to use the Top Squat.

And I continued with my ramping up in my SL5x5 program, putting another full week of workouts in, with workout 6 being my first day putting the Plazma Super Stack to work.

I’ll put these six workouts in my next entry in this log…along with pictures somewhere along the way.

Quick Stats:
Age: 42
Height: 5’7"
Weight: 157 lbs

2

I’m using Starting Strength’s Warmup calculator app (iOS), which pretty much always advises 5 warm-up sets for each exercise (assuming your working weight is high enough), and in that calculator, I’m just using the Power Clean tab for my Pendlay row warm-up sets.

I use Fitocracy to track my workouts, but I’m pasting them here…Here are my 6 workouts ramping up into the current training period!

Jan 26, 2014: Workout B

Barbell Squat (Top Squat)
61 lb x 5 reps
61 lb x 5 reps
91 lb x 5 reps
111 lb x 3 reps
131 lb x 2 reps
141 lb x 1 reps
151 lb x 5 reps
151 lb x 5 reps
151 lb x 5 reps
151 lb x 5 reps
151 lb x 5 reps

Standing Barbell Shoulder Press (OHP)
45 lb x 5 reps
45 lb x 5 reps
50 lb x 5 reps
55 lb x 3 reps
60 lb x 2 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps

Barbell Deadlift
95 lb x 5 reps
95 lb x 5 reps
135 lb x 5 reps
165 lb x 3 reps
185 lb x 1 reps
205 lb x 5 reps
205 lb x 5 reps
205 lb x 5 reps
225 lb x 5 reps

Jan 28, 2014: Workout A

Barbell Squat (Top Squat)
61 lb x 5 reps
61 lb x 5 reps
91 lb x 5 reps
111 lb x 4 reps
131 lb x 2 reps
151 lb x 1 reps
161 lb x 5 reps
161 lb x 5 reps
161 lb x 5 reps
161 lb x 5 reps
161 lb x 5 reps

Barbell Bench Press
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
75 lb x 4 reps
85 lb x 3 reps
95 lb x 1 reps
105 lb x 5 reps
105 lb x 5 reps
105 lb x 5 reps
105 lb x 5 reps
105 lb x 5 reps

Pendlay Row
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
85 lb x 5 reps
95 lb x 2 reps
105 lb x 1 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps

Jan 30, 2014: Workout B

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
101 lb x 5 reps
131 lb x 3 reps
151 lb x 2 reps
161 lb x 1 reps
166 lb x 5 reps
166 lb x 5 reps
166 lb x 5 reps
166 lb x 5 reps
166 lb x 5 reps

Standing Barbell Shoulder Press (OHP)
45 lb x 5 reps
45 lb x 5 reps
55 lb x 5 reps
60 lb x 5 reps
65 lb x 2 reps
70 lb x 5 reps
70 lb x 5 reps
70 lb x 5 reps
70 lb x 5 reps
70 lb x 5 reps

Barbell Deadlift
95 lb x 5 reps
95 lb x 5 reps
135 lb x 5 reps
165 lb x 3 reps
195 lb x 1 reps
215 lb x 5 reps
215 lb x 5 reps
215 lb x 5 reps
235 lb x 5 reps

Feb 2, 2014: Workout A

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
101 lb x 5 reps
131 lb x 3 reps
151 lb x 2 reps
161 lb x 1 reps
171 lb x 5 reps
171 lb x 5 reps
171 lb x 4 reps
171 lb x 5 reps
171 lb x 4 reps

Tried to add in the guidance of tightening up abdomen and whole torso. Took focus and time away, so failed a couple sets. Will need more practice to do it more quickly.

Barbell Bench Press
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
85 lb x 5 reps
95 lb x 4 reps
105 lb x 1 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps

Pendlay Row
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
85 lb x 3 reps
105 lb x 2 reps
115 lb x 1 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps

Feb 4, 2014: Workout B

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
101 lb x 5 reps
131 lb x 3 reps
151 lb x 3 reps
161 lb x 1 reps
171 lb x 5 reps
171 lb x 5 reps
171 lb x 5 reps
171 lb x 5 reps
171 lb x 5 reps

Standing Barbell Shoulder Press (OHP)
45 lb x 5 reps
45 lb x 5 reps
55 lb x 5 reps
65 lb x 3 reps
70 lb x 2 reps
75 lb x 5 reps
75 lb x 5 reps
75 lb x 5 reps
75 lb x 5 reps
75 lb x 5 reps

Barbell Deadlift
95 lb x 5 reps
95 lb x 5 reps
135 lb x 5 reps
165 lb x 3 reps
195 lb x 1 reps
225 lb x 5 reps
225 lb x 5 reps
225 lb x 5 reps
245 lb x 6 reps

Feb 6, 2014: Workout A + Biceps (21s). First day with the Plazma Super Stack, the PM workout schedule, but I started with the MAG-10 Pulse an hour before the workout.

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
101 lb x 5 reps
131 lb x 3 reps
151 lb x 2 reps
171 lb x 1 reps
176 lb x 5 reps
176 lb x 5 reps
176 lb x 5 reps
176 lb x 5 reps
176 lb x 5 reps

Barbell Bench Press
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
85 lb x 3 reps
105 lb x 2 reps
115 lb x 1 reps
120 lb x 1 reps
125 lb x 5 reps
125 lb x 5 reps
125 lb x 5 reps
125 lb x 5 reps
125 lb x 5 reps

Pendlay Row
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
85 lb x 3 reps
105 lb x 2 reps
115 lb x 1 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps
125 lb x 5 reps
125 lb x 5 reps
125 lb x 5 reps
125 lb x 5 reps
125 lb x 5 reps
Note that I did 10 “work sets”. I thought my work weight was supposed to be 120 pounds, but that was last Workout A, so I went to at least try 125 pounds. This is where the Plazma’s effects are most noticeable. I was able to do a full 5 working sets at 125 after having just done 5 at 120.

Dumbbell Bicep Curl
20 lb x 21 reps
17.5 lb x 21 reps
15 lb x 21 reps
Doing these as “advanced 21s” as described by T-Nation: 7 partials in the middle ROM, then 7 isometric holds in the middle (rotating wrists from supinated to pronated hold each rep), then 7 whole ROM reps.

3

I wouldn’t hold much faith in all these wonder supplements, I would just do it like they did in the days ie try and eat big and healthy add a few protein drinks to help meet your daily protein needs… then its down to simple training and recovery.

Good luck with your program :slight_smile:

4

Thanks man! I’ll be doing what I can!

I have a month’s supply, I think, from the Plazma Super Stack, so I figure I’ll see how I feel about it as the month goes.

5

Day 2 report: This is a rest day. I did three MAG-10 doses, one right after I woke up, one about 2 hours after lunch, and another about 3 hours after that, which was 30 min before dinner. Overall, I didn’t notice that I was particularly less sore from my workout on Day

  1. I did feel kinda gassy after dinner, and the food had been just normal, so I blame the MAG-10 before dinner. Based on a bit of nervousness around that, I didn’t take a MAG-10 dose before bed (which was really early for me that night, and only a couple of hours after dinner). Instead, I opted to drink some Metabolic Drive (8 oz), the first time I woke up during the night (3am-ish, as it turned out).
6

So, starting Day 3, which is also a rest day…I did take a MAG-10 dose on waking, but I wonder if I should just stop the stack on my second rest days…(the one extra one during the week).

7

Feb 9, 2014
Workout day. I did MAG-10 upon waking, and followed the Plazma Super Stack PM workout schedule-ish.

I didn’t have my normal NewGrips, just the palm pad ones.

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
101 lb x 5 reps
131 lb x 3 reps
161 lb x 2 reps
171 lb x 1 reps
181 lb x 5 reps
181 lb x 5 reps
181 lb x 5 reps
181 lb x 5 reps
181 lb x 5 reps

Standing Barbell Shoulder Press (OHP)
45 lb x 5 reps
45 lb x 5 reps
55 lb x 5 reps
65 lb x 3 reps
75 lb x 2 reps
80 lb x 5 reps
80 lb x 5 reps
80 lb x 5 reps
80 lb x 5 reps
80 lb x 5 reps

Barbell Deadlift
135 lb x 5 reps
135 lb x 5 reps
165 lb x 5 reps
195 lb x 3 reps
225 lb x 1 reps
255 lb x 5 reps Grip was giving out
255 lb x 3 reps Grip was giving out
235 lb x 6 reps

I switched up my deadlift routine, thinking to go for the 255 as a mental target, vs my normal 3 sets of 5 at 20 pounds under for my “working weight”, then going for the set of 5 at the “real” target. I don’t think this was as effective…and maybe doesn’t take as much advantage of a theoretical increased work capacity from the Plazma stack. I don’t know that I felt that…

…but…I’ve been resting about 1 minute and 30 seconds between all of my work sets. But I’ve been hearing that 2-3 minutes is more normal/ideal for strength training. Maybe the Plazma stack has been helping me keep my rest periods shorter. But it’s too early to tell. My weights could still be low enough not to be super-taxing (though, deadlifts are definitely in the neighborhood…maybe squats, too).

8

I’ve stuck to using MAG-10 on the rest days. With StrongLifts 5x5 (3 workout days per week), though, there are two rest days in a row. I wonder if I should stop the MAG-10 on that second rest day to conserve it…does it provide benefits on a non-post-workout day? I’ll go re-read the product page…

9

Feb 11, 2014

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
101 lb x 5 reps
131 lb x 4 reps
151 lb x 2 reps
171 lb x 1 reps
186 lb x 5 reps
186 lb x 5 reps
186 lb x 5 reps
186 lb x 5 reps
186 lb x 5 reps

Barbell Bench Press
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
85 lb x 5 reps
105 lb x 5 reps
125 lb x 1 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps

Pendlay Row
45 lb x 9 reps
45 lb x 5 reps
65 lb x 5 reps
85 lb x 3 reps
105 lb x 2 reps
125 lb x 1 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps

Chin-Up:
7 reps
5 reps
5 reps
Parallel grip, 2-3 min between sets. I’m wanting to ensure that my biceps and lats get enough emphasis to do their strengthening and growing, too…So maybe chin-ups at the end of every workout? That might be made more feasible with the Plazma stack. But all the same, I might put that off until I switch to 3x5 on an exercise or two so as not to lengthen my workouts even more.

I have not noticed being gassy from MAG-10 other than that one suspected time, so either I’m used to it now, or that was a false alarm…

10

1221×971 905 KB

Supplements for the past week: I’ve now been on the Plazma Super Stack for 7 days–a full three workout week.

Weight: 160.8 lbs
Body Fat: 17.3% (Tanita scale, for rough trending only…)
Neck: 15 5/8 in
Chest: 39 1/2 in
Right arm, relaxed: 14 1/4 in
Right arm, biceps flexed: 14 3/8 in
Right arm, triceps flexed: 14 6/8 in
At belly button, relaxed: 34 1/2 in
At Top of Hip Bones: 34 1/2 in
Butt: 39 1/2 in
Thigh, right: 24 5/8 in

I don’t have measurements from before my “buckling down” into SL from a few weeks ago…

…but not quite a week ago (2/6), I stepped on my scale, without noting when I did it (on waking), etc. and without careful notes…but what I remember was:

2/6/2014 (6 days ago)
Weight: 157.8 lbs
Body Fat %: 23.x% (Tanita scale, for rough trending only)

So the numbers seem to suggest a good direction of movement, but I’m sure there’s lots of error margin in those numbers, given my not having been very careful with the conditions of the measuring (and the Tanita body fat % imprecision). A 6% drop in body fat % in 6 days, for instance, sounds ludicrous. We’ll just have to see how that looks next week, etc.

11

The shirt in your avi is the most wonderful thing ever.

12

Thanks Spock81,

It’s from UnderArmour. I love it. You should check out their “Alter Ego” line.

13

2/13 Thursday

Preparing my morning dose of MAG-10, I was thinking as I was scooping out the powder, “wow, there are a lot of doses in here! That’s awesome!”

Then, the label caught my eye. One dose is 2 scoops?! Dammit! I remember using 2 in the beginning, now that I think about it, but, somewhere along the way, I mentally switched to thinking one dose was one scoop. Drat.

No wonder I was going through it slowly.

As a side note, I also re-read the usage instructions for the flavoring (grape), which says no more than 1 teaspoon for 2000 mL…after I used a cap-ful for the 500 mL dose. It was just enough, I think, to cover the additional scoop of MAG-10, flavor-wise.

I’m going to have to find my measuring spoons.

I’m a goof.

14

2/13 Thursday
MAG-10 on waking

MAG-10 1 hour before workout

Indigo-3G and Plazma dose 1 before workout

2 doses of Plazma during workout

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
101 lb x 5 reps
131 lb x 3 reps
151 lb x 3 reps
171 lb x 1 reps
191 lb x 5 reps
191 lb x 5 reps
191 lb x 5 reps
191 lb x 5 reps
191 lb x 5 reps

Standing Barbell Shoulder Press (OHP)
45 lb x 5 reps
45 lb x 5 reps
55 lb x 5 reps
65 lb x 3 reps
75 lb x 2 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps

Barbell Deadlift
135 lb x 5 reps
135 lb x 5 reps
165 lb x 5 reps
195 lb x 3 reps
225 lb x 1 reps
245 lb x 5 reps
245 lb x 5 reps
245 lb x 5 reps
265 lb x 5 reps

MAG-10 immediately post-workout.

MAG-10 before going to bed.

15

2/14 Friday
When I woke up, I was a little sore, but it seems maybe not as sore as I’d expect I would have been without the Plazma and MAG-10…Maybe.

Then I took one when I woke up. And again at 6pm.

It’s 7pm, and I don’t feel sore at all, I think…maybe a bit tired in the hamstrings and quads, and maybe a tiny bit in my traps and upper back.

MAG-10 before bed.

2/15 Saturday
3 MAG-10 doses

2/16 Sunday
3 MAG-10 doses. Skipped workout.

2/17 Monday
3 MAG-10 doses

2/18 Tuesday
3 MAG-10 Doses. Skipped workout.

2/19 Wednesday
Skipped all MAG-10.

16

2/20/2014 Thursday
MAG-10 on waking

MAG-10 1 hour before workout

Indigo-3G and Plazma dose 1 before workout

2 doses of Plazma during workout

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
101 lb x 5 reps
131 lb x 3 reps
151 lb x 2 reps
171 lb x 1 reps
191 lb x 5 reps
191 lb x 5 reps
191 lb x 5 reps
191 lb x 5 reps
191 lb x 5 reps

Barbell Bench Press
45 lb x 5 reps
45 lb x 5 reps
75 lb x 5 reps
95 lb x 4 reps
115 lb x 3 reps
125 lb x 2 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps

Pendlay Row
45 lb x 5 reps
45 lb x 5 reps
75 lb x 5 reps
95 lb x 3 reps
115 lb x 2 reps
125 lb x 1 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps

MAG-10 immediately post-workout.

MAG-10 before going to bed.

17

1258×1137 1.26 MB

2/22/2014
Pic and measurements taken after waking, no water, and in the pictured attire.

I was mindful with my posture and am moderately flexed.

Supplements for the past week: 4 days of MAG-10, 1 workout day of Plazma, Indigo-3G daily.

  • Weight: 162 lbs
  • Body Fat: 16.2% (via Tanita scale, for rough trending only…)
  • Lean Body Mass: 129 lbs
  • Neck: 15 1/8 in
  • Chest: 39 1/8 In
  • Over arm: 48 in
  • Right arm, relaxed: 14 1/4 in
  • Right arm, bicep flexed: 14 3/8 in
  • Right arm, tricep flexed: 14 3/4 in
  • At belly button, relaxed: 34 1/2 in
  • At Hip Bones: 34 3/4 in
  • Butt: 39 3/4 in
  • Thigh, right: 25 in
18

It occurred to me that some big portion of that initial drop in body fat percentage probably came from hydration level differences between my first noting my body fat percentage and that second time post-starting Indigo-3G Plazma MAG-10.

Even just based on how much more water I was drinking around and after my workout. Before, it was pretty much a liter of water during the workout and about 500ml (16 oz) with Surge Recovery. Then probably 8 oz (close to 300 mL) of water with Metabolic Drive before bed. That’s a total of roughly 1800 mL in the evening.

Between the MAG-10 beforehand, the Plazma during (1500 mL at that point), the MAG-10 after, and the MAG-10 before bed, that’s 3000 mL in the evening. Even with all the extra peeing at night, that probably leaves me more hydrated in the morning.

Which is all relevant because I’m using a Tanita body fat scale to watch my trending. Tanita body fat scales’ recommendations say 1) morning is a bad time to do it ( because you’re dehydrated, so your numbers will be inflated), and 2) hydration levels affect your body fat percentage readings.

I do it in the morning, because that’s the time that I can be most consistent time-wise…

19

Feb 22, 2014 Saturday

I followed the Plazma Super Stack evening workout schedule for MAG-10, Indigo-3G, and Plazma.

Barbell Squat
61 lb x 5 reps
61 lb x 5 reps
111 lb x 5 reps
141 lb x 3 reps
171 lb x 2 reps
191 lb x 1 reps
196 lb x 5 reps
196 lb x 5 reps
196 lb x 5 reps
196 lb x 5 reps
196 lb x 5 reps

Standing Barbell Shoulder Press (OHP)
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
75 lb x 3 reps
85 lb x 2 reps
90 lb x 5 reps
90 lb x 5 reps
90 lb x 5 reps
90 lb x 5 reps
90 lb x 4 reps
Took extra long rests before sets 3 (5 min), 4 (3:30 min), and 5 (5 min). Left side was definitely the lagging side, and I felt strain on my right side lower back (erector-ish?).

Barbell Deadlift
135 lb x 5 reps
135 lb x 5 reps
165 lb x 5 reps
195 lb x 3 reps
225 lb x 1 reps
255 lb x 5 reps
255 lb x 5 reps
255 lb x 5 reps
275 lb x 4 reps (PR)
275 lb x 1 reps
I missed 275 by one rep!!! Dadgummit!!!

20

Feb 23, 2014 Sunday morning

Chin-Up
10 reps (PR)
7 reps
4 reps

A Starting Strength coach had suggested that I add 3 sets of chin-ups (leaving one “in the tank” for each rep) at the end of each workout. But my session are so long already that that just seemed too much. So I’m going to try doing them the next morning. That means that I’ll miss out on the short-term testosterone boost (HGH, too, I think) that comes from the squats, but, ugh, they’re so long…

Maybe I’ll add them in once I start switching my exercise sets to 3 sets of 5 to migrate towards Starting Strength workouts. Those should be shorter.

I am re-reading part of the programming chapter from Starting Strength (volume 3), and it does mention chin-ups as assistance exercises. Though I did note that they were suggested as an addendum to workout B (the second of two alternating ones), not every workout.

We’ll see…