403ep3 starts SL5x5

[403ep3]

At first I wasn't going to post a progression thread but I decided that it could benefit some people on the inter webs. When I first started to research Stronglifts I was looking for a session by session review of how different people progressed through this routine; these reviews were not easy to find/impossible.

For anyone that doesn't already know what Stronglifts 5x5 is, take a look at Stronglifts 5x5.

Reason for starting SL: I have been working out on-and-off for quite awhile but have always ended up quitting at some point due to lack of time. When I found this routine (through beyond) I decided I wanted to take a shot and see if I could fit it into my busy life. Considering it's only 3 times a week I figured that I could easily do it.

and so it began...



I started the routine on July 2nd:

Height: 5'8"
Weight: 160lbs +/- 2lbs
Waist: 29
Race: Asian!

I'm not the strongest guy but I'm definitely not the weakest.

My max weights that I could lift before starting the routine are:
Bench Press:185lbs
Squats: 195lbs
Shoulder Press: 175lbs
Deadlift: N/a
Overhead Press: N/a
Barbell row: N/a


July 2nd 2012 (First Session, New Workout)

Squats: 75lb
Bench Press: 75lb
Barbell Row: 90lb

July 4th 2012 (Second Session)

Squats: 80lb
Overhead Press: 65lb
Deadlift: 100lb


GOALs! (after 3 months)


September 26th 2012 (41st Session)

Squats: 270lb
Bench Press: 175lb
Barbell Row: 190lb

September 28th 2012 (42nd Session)

Squats: 275lb
Overhead Press: 160lb
Deadlift: 290lb

These goals are obviously without failing. Not too sure how I will do but I will set my goals to being perfect and adjust from there.

Here we go! Currently at Session 10 (July 24, 2012)

[403ep3]

[bigbadboss101]

That's a neat program. Good luck!

[dandia89]

shoulder press 175 @ 160 lbs?

that's pretty impressive...

[403ep3]

My shoulders are the strongest part of my body. Need everything else to line up!

Finished the 12th session this week and things are getting tougher but not too tough. I was a lazy ass when it came to squats and since starting my quads have increased in size and have toned up considerably. Looking forward to squatting in the 200s and feeling the burn!

[403ep3]

Also, because of all these 5month challenges popping up I also decided to try on a new meal plan.

Will update when finalized!

[max_boost]

Originally posted by dandia89
shoulder press 175 @ 160 lbs?

that's pretty impressive...

That is insanely impressive.

I can do 105X5 and I was so proud of that.

That is almost elite territory.

http://www.exrx.net/Testing/WeightLi...Standards.html

[403ep3]

Maybe I'm calling an exercise the wrong thing??



It must be my mistake or something

Oops I guess its military press

[Darkane]

Yeah seated varies a lot!

Jim Wendler said it best:

Press the way you piss. Standing.

[bigbadboss101]

Standing is much harder. Your core are more involved.

[dandia89]

Originally posted by 403ep3
Maybe I'm calling an exercise the wrong thing??



It must be my mistake or something

Oops I guess its military press

oh that makes a lot more sense. standing press is more challenging.

best of luck, keep updating us!

[msommers]

Damn I want that app! Fuckin iPhones!!

[403ep3]

Thanks everyone! I don't know if its just me or I think I'm starting to form into a body shape that I'm looking for.

Update from Session 13&14:
Squats, Bench Press, Deadlift are still easy. My quads are getting bigger and that means I have to buy new pants soon. Some jeans are getting way too tight! Luckily I will be hitting some Las Vegas outlets soon.
Bench press @ 105. I still blast through these without a sweat. Deadlifts, although I never really did them, are still easy. Could be because SL tells you to do 1 set though.

Barbell Row: Getting much tougher! I was still able to finish the 5 sets but the last set took some time.

Overhead Press: Same as Barbell rows. Had a tough time during the last set. I think I need to take a little more rest in between these sets.


Meal Plan: Just started a meal plan that I will be looking to follow. I pretty much cut A LOT of carb consumption out of my meals because I am looking to get those damn abs back.

Diet will consist of lots of fruits, vegetables, lean protein meat/chicken/fish, eggs, whey protein shakes, peanut butter granola bars, and oatmeal. AND WATER!

Looking forward to the next month!


msommers: try stronglog if you use android. If you use blackberry, sorry!

[Little Dragon]

Good work!

For standing press, which is better...bar coming down behind head or in front?

[403ep3]

Originally posted by Little Dragon
Good work!

For standing press, which is better...bar coming down behind head or in front?

I've been doing some reading and apparently going behind your head is bad for your rotator cuffs.. I haven't had a problem myself but maybe others can chime in.

For SL I press in front.

[beecue]

I don't like barbell rows. I don't know if it's my form but it seems I will max out in no time at a low weight. I wonder if I can switch that with dumbbell row and get the same results. I was at 90 yesterday.

[schocker]

Good work 403!
As long as you stay consistent you should be good. I have been trying to make it to the gym about 6 times a week which usually works (4x weights + cardio, 3x cardio), just stick to it!
Gym has been busy at odd times lately though which stretches out the workout times.

[dandia89]

just thinking about doing standing press behind your neck sounds painful

[403ep3]

Originally posted by schocker
Good work 403!
As long as you stay consistent you should be good. I have been trying to make it to the gym about 6 times a week which usually works (4x weights + cardio, 3x cardio), just stick to it!
Gym has been busy at odd times lately though which stretches out the workout times.

I've been trying. Yeah I've seen you there on your bike reading up whatever you're reading.

I go pretty late expecting the gym to myself but then 10-15 people show up past 11pm too bad they are 99% guys

[schocker]

Originally posted by 403ep3


I've been trying. Yeah I've seen you there on your bike reading up whatever you're reading.

I go pretty late expecting the gym to myself but then 10-15 people show up past 11pm too bad they are 99% guys

haha, yeah, I like to do the recumbant bike so I can read my kobo as if it is a good book, it makes me want to do cardio so I can keep reading. True, I try to go between 10-11 some times it is dead then I finish cardio and tons of people show up