Squat:
155 x 3
175 x 3
200 x 8
Pendaly Rows:
115 x 10, 7, 4
P Chins: BW plus 10 x 10
S Chins: BW plus 10 x 5, 4, 1
Bar Dips: BW x 10 x 2
WIll add 10 pounds for Bar Dips next time. Will start wearing 10 ankle weights whenever I go outside will long pants.
BP:
110 x 3
130 x 3
145 x 8
Pendaly Rows:
115 x 9, 5, 3, 3
P Chins: BW plus 10 x 10
S Chins: BW plus 10 x 6, 4
Bar Dips: BW plus 10 x 10 x 2
Curls: Bar x 10 x 2
Skullcrushers: Bar x 10 x 2
As you can see, I?ve incorporated arm work at the very end. Big arms never hurt anybody.
148 pounds. Decided to go crazy with PB and Honey sandwiches from now on.
DL:
165 x 3 (OH)
190 x 3 (OH)
210 x 8 (Mixed)
150.2 lbs
So… what happened?
Okay… Sorry guys. I’ve got no excuses for not lifting. I admit it. All flames directed at me are justified. School just started, and I’m going to lift again. On a happier note, I got accepted to USC for the Spring, so I’m really excited and nervous about that. I’ve decided to go with 5 x 5 stronglifts. Simple program, and I will always time my workout, just to track my training density.
I am 149 lbs.
So Sunday was Day 1:
BP: 95 x 5 x 5 (easy)
BB Rows: 95 x 5 x 4, 95 x 4 (Couldn’t get the last rep)
Time: 16 min. (Yes I realize I didn’t squat)
Yesterday (Tuesday) was Day 2:
Squat: 165 x 5 x 5
MP: 75 x 5 x 5
DL: 205 x 1 x 5
Time: 26 min 39 sec.
Strangely, I don’t feel sore at all today. I am trying to eat more. I am also starting yoga. A little flexibility never hurt anybody.
Ugh… I lost a pound. 148.8lbs now. Anyways, I did this workout yesterday. Forgot to post.
Squat: 170 x 5 x 5 (Will add 5)
BP: 105 x 5 x 5 (Will add 10, was still easy)
BB Row: 95 x 5 x 5 ( WIll add 5)
Time: 34 min 39 sec
As you can see, my density is dropping. I should be fine with anything under 45 min. The transitions in between eat up like 5 min at a time though, because I only have one power rack. It’s okay. A minor gripe.
151 lbs.
Squat: 175 x 5 x 5
MP: 80 x 5 x 5
DL: 210 x 1 x 5
Time: 30 min 49 sec
153 lbs.
Squat: 180 x 5 x 5
BP: 115 x 5 x 5 (Will add 10, still easy)
BB Rows: 100 x 5 x 5
Time: 36 min 51 sec
152 lbs.
Squat: 185 x 5 x 5
MP: 85 x 5, 5, 5, 5, 4 (argh)
DL: 215 x 1 x 5
Time: 34 min 59 sec
It’s kind of ridiculous that I barely get sore after these workouts. I did the Squats in under 13 min. Proud. Can’t believe how pathetic my MP is, but it must keep its place. I will do 85 next time. I just read an article that said that people should be able to press their bodyweight overhead. Damn, if that’s the case I’ve got a LONG way to go. My upper body in general is relatively weak.
153 lbs.
Squat: 190 x 5 x 5
BP: 125 x 5 x 5
BB Rows: 105 x 5 x 5
Time: 41 min 47 sec
152 lbs.
Squat: 195 x 5 x 5
MP: 85 x 5, 5, 5, 3, 2 (wtf)
DL: 220 x 1 x 5
Time: 40 min 39 sec
Okay, so I’m gripping the shit out of the bar in squats, and I think it’s totally messing with my MP: I’ve decided to prioritize MP and do them even on my off days. I also switched from cleaning the weight from the floor to just doing from the rack, and the change led to a DECREASE in performance. I was pretty gassed from the squats, though, as you can imagine. Last time I did MP was 7 days ago, and I think MP responds best to high frequency. I’m glad I progressed in squat again. I REALLY didn’t want to do DLs, but I got through. Changing weights and stations take so much extra time. I hope I look different once I hit 225 on squats. Not much has changed look wise in the mirror I think. I dunno.
151 lbs
Squat: 200 x 5 x 5
BP: 135 x 5 x 5
Pendaly Rows: 115 x 5 x 5
Time: 42 min 19 sec
Argh. Lost weight again. I don’t REALLY care how long my workout is anymore. Oops, I brought up my Rows by 10 and not 5. Now I can switch from BB Rows in the air to Pendaly Rows. The rest in between my rows REALLY affects my performance.
154 lbs.
BOOM!!!
Man, I don’t know why, but I decided to test my 1RM for MP today.
MP:
95 x 3
105 x 3
115 x 2 (PR)
120 x 1 (BOOM) (PR)
Man, I think 5 x 5 really helped me get stronger. I look way weaker than I am, but that’s because of my non-existing eating habits. I also noticed that on 5 x 5 my arms are pretty puny compared to the rest of my body. I’m wondering whether I should incorporate arm work into my routine.
My goal for MP was 135, but it looks that that is attainable, so once I hit that, I’ll just aim for bodyweight MP and I’ll be golden. I also cleaned each weight from the floor, so it should be clean and press PR, but I put no leg drive on the overhead press portion so it isn’t a push press.
155 lbs.
Squat:
Warm-up: 135 x 3
205 x 5, 5, 5, 3, 4 (damn)
MP: 85 x 5 x 5
DL: 225 x 1 x 5
Time: 38 min 39 sec
Okay, so 2 min rest in between the squat sets is obviously not enough. Will extend these to 3 min for all work sets. Man, was hoping to progress every day until hitting 225. No biggie. Will definitely get 205 next time.
My body is so STRANGE. I have the best workouts when I feel like absolute shit. I couldn’t study for the test tomorrow, so I went outside to get fresh air and thought about how I can clear my head. Decided to work up a sweat, shower, then power through. Never expected such a workout. Didn’t even eat properly today. All I can say is that loss of muscle doesn’t necessary mean loss of strength, and that 5 x 5 absolutely works.
150 lbs.
Squat: Bar x 5
135 x 5
185 x 5
205 x 5
225 x 1
235 x 1
245 x 1 (TIED LIFETIME 1RM!)
10 Pull-Ups
Band Pull Aparts: 8
150 lbs
Squat: 205 x 5 x 5
BP: 140 x 5 x 5
Pendaly Rows: 120 x 5 x 5
Time: 58 min 21 sec
I rested at least 3 min in between each squat set, and around 2 and 2.5 min for all the others. I beat an hour, so I guess I’m happy about that. Since I rested so much more, I don’t think I gained strength since I stalled 5 x 5 two weeks ago. Hopefully my time will decrease again. We’ll see.
149.4 lbs
Squat: Bar x 5
135 x 5
210 x 5 x 5
MP: 90 x 5, 5, 5, 5, 3
DL: 230 x 1 x 5
Time: 43 min 14 sec
I like that my time went back down. Man, I need to eat more. It’s just so hard to eat when you’re not hungry. No excuses, I know.
150 lbs
Squat: 135 x 3
205 x 3
215 x 5 x 5
BP: 145 x 5, 5, 5, 4, 3
Pendaly Rows: 125 x 5, 4, 4, 4, 3
Time: 53 min 35 sec
The squats alone totally had me gassed. Was gripping the bar so hard on the last two sets. I knew from the 1st set of Pendaly Rows that I was in trouble. Trying to eat more. I’ve having a hard time motivating myself to squat 3x a week. Sometimes feel it’s too much. But that’s just my beta side talking. I make sure my form is rock solid. Sun, Tues, and Fri. Work out to stave off weak pussy thoughts. Trying to drown my mind in loud music now. I find myself asking what the point is in gaining strength and muscle.
151 lbs
Squat: 135 x 3
220 x 5, 5, 5, 5, 3
MP: 90 x 5 x 5 (Boom. Will add five)
DL: 235 x 1 x 5
Time: 43 min 24 sec
I don’t mind if some days I don’t progress. Everybody has bad days. Working on eating regularly. Exercise is helping. Last rep of 4th set of squats was torture. Might’ve been able to do 1 more on last set of squats. Pretty happy with MP. Can move onto 25s.
151.4 lbs
Squat: 135 x 3
205 x 3
220 x 5 x 5
BP: 145 x 5 x 5
Pendaly Rows: 125 x 5 x 5
51 min 56 sec
Whoop. Progressing weights on all three exercises. The extra food really helps. May have to prepare myself to lose my 6 pack. Googled my ideal weight for my height. Said it was 160 lbs. Will put that as short term goal and 170-175 as long term goal. Should be doable. Arms are puny, but will probably only incorporate arm work once I hit 160 or not even until 170 - 175. Don’t want to be unable to do 5 x 5 just from sore arms. That would be ridiculous. Was noticablely faster than just last week. Work capacity is obviously increasing. Pumped.