31.12.2014 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 35kg
Bench Press 5x5 40kg
Bent Over Row 5x5 30kg
Leg raises 5x5
2.1.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 37.5kg
Overhead Press 5x5 20kg
Deadlift 1x5 50kg
Pulldown w/ chinup grip 5x5 50kg
5.1.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 40kg
Bench Press 5x5 42.5kg
Bent Over Row 5x5 32.5kg
Leg raises 3x10
10, 10, 7 - abs ok, grip failed
7.1.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 42.5kg
Overhead Press 5x5 22.5kg
Deadlift 1x5 55kg
Pulldown w/ chinup grip 5x5 52.5kg
9.1.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 45kg
Bench Press 5x5 45kg
Bent Over Row 5x5 35kg
Toes to Bar 5x5
5, 5, 5, 4, 3
Plank 1,5min
12.1.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 47.5kg
Overhead Press 5x5 25kg
Deadlift 1x5 60kg
Pulldown w/ chinup grip 5x5 55kg
14.1.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 50kg
Bench Press 5x5 47.5kg
Bent Over Row 5x5 37.5kg
Toes to Bar 5x5
RKC Plank
16.1.2015 ??? (no log, probably missed workout)
19.1.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 52.5kg
Overhead Press 5x5 27.5kg
Deadlift 1x5 65kg
Pulldown w/ chinup grip 5x5 57.5kg
21.1.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 55kg
Bench Press 5x5 50kg
Bent Over Row 5x5 40kg
Toes to Bar 5x5
23.1.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 57.5kg
Overhead Press 5x5 30kg
Deadlift 1x5 70kg
Pulldown w/ chinup grip 5x5 60kg
26.1.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 60kg
feeling some pain in lower back, not going fully to parallel position
Bench Press 5x5 52.5kg
Bent Over Row 5x5 42.5kg
Leg raises with back support 5x10
28.1.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 62.5kg
Overhead Press 5x5 32.5kg
Deadlift 1x5 75kg
Pulldown w/ chinup grip 5x5 62.5kg
31.1.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 65kg
Bench Press 5x5 55kg
Bent Over Row 5x5 45kg
Toes to Bar (elbows supported) 5x5
2.2 - 16.2.2015 Stomach flu & convalescence
*** After convalescence I wanted to start gradually, so I started over with low weights but with doubled progression rate.
*** I also took the opportunity to switch from high bar to low bar squat
18.2.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 45kg
Bench Press 5x5 45kg
Bent Over Row 5x5 35kg
Leg raises 5x5
20.2.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 50kg
Overhead Press 5x5 25kg
Deadlift 1x5 60kg
Pulldown w/ chinup grip 5x5 55kg
24.2.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 55kg
Bench Press 5x5 50kg
Bent Over Row 5x5 40kg
Toes to Bar 5x5
26.2.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 60kg
Overhead Press 5x5 30kg
Deadlift 1x5 70kg
Pulldown w/ chinup grip 5x5 60kg
1.3.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 65kg
Bench Press 5x5 55kg
Bent Over Row 5x5 45kg
Toes to Bar 5x5
3.3.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 70kg
Overhead Press 5x5 35kg
Deadlift 1x5 75kg
Pulldown w/ chinup grip 5x5 65kg
6.3.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 72.5kg
Bench Press 5x5 57.5kg
fail! - 5, 5, 5, 4, 4
Bent Over Row 5x5 47.5kg
Toes to bar 5x5
9.3.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 75kg
Overhead Press 5x5 37.5kg
fail! - 5, 3, 3, 3, 2
Deadlift 1x5 80kg
Pulldown w/ chinup grip 5x5 70kg
4, 4, 4, 3, 2
12.3.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 77.5kg
Bench Press 5x5 57.5kg
fail!
Bent Over Row 5x5 50kg
reverse grip
Toes to Bar 5x5
15.3.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 80kg
Overhead Press 5x5 37.5kg
fail! - 5, 5, 3, 4, 4
Deadlift 1x5 85kg
Chinups 5x5
18.3.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 82.5kg
5, 3, feeling some pain in lower back => 60kg: 5, 5, 5
Bench Press 5x5 57.5kg
rest interval 5min, ok
Bent Over Row 5x5 52.5kg
reverse grip
Toes to Bar 5x5
21.3.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10km/h
Squat 5x5 82.5kg
not completely to parallel position
Overhead Press 5x5 37.5kg
fail! - 5, 3, 3, 3, 2
Deadlift 1x5 90kg
Chinups 5x5 +2.5kg (=80kg)
5, 5, 5, 4, 5
23.3 - 27.3.2015 not enough time for gym :-/
*** Due to the bad form of squat with so high weihgt (~90% of 1RM) and increasing pain of the lower back I decided to lower squat
*** weight to the point where I was able to squat with flawless form to the parallel position.
28.3.2015 Stronglifts 5x5 - “A”
Treadmill 5min@10km/h
Squat 5x5 60kg
bad form with high weights in previous trainings and pain in lower back => weight lowered to 60kg
Bench Press 5x5 60kg
fail! - 5, 4, 3, 3, 3
Bent Over Row 5x5 55kg
reverse grip
Toes to Bar 5x5
31.3.2015 Stronglifts 5x5 - “B”
Treadmill 5min@10.5km/h
Squat 5x5 62.5kg
Overhead Press 5x5 32.5kg
Deadlift 1x5 90kg
Chinups 5x5 +2.5kg (=80kg)
5, 5, 5, 4, 4
4.4.2015 End of the cycle - strength tests
Body weight - 76kg @ 12% BF
Chinups - 11
Bench Press - 70kg
Squat - 100kg
Deadlift - 110kg
*** no improvement since last tests - 26.11.2014, even decline in Bench Press (from 75kg) :-/
