Lifting Journal

[wishuponansg]

Got my gym membership squared away (FINALLY). I haven't gone to the gym consistently in 3+ years so I'll be starting off with Strong Lift's 5x5 for 12 weeks/until I stop seeing gains

I'll be going MWF and switching between workout A and B each time I go. In theory, I will be adding 5 lbs to each lift every workout.

Workout A Workout B
Squat 5x5 Squat 5x5
Bench 5x5 Press Overhead Press 5x5
Barbell Rows 5x5 Deadlift 1x5*


*The routine has me squatting twice a week so it recommends just 1 working set on deadlift. If everything goes smoothly I'll probably bump this up to 3 working sets.


This seems like a pretty fool proof routine so I'm expecting good progress. I'll try to update after each gym visit.

[Captain Ahab]

I like 5x5's for gaining strength back. Good luck bro!

[wishuponansg]

I like 5x5's for gaining strength back. Good luck bro!

Same, thanks mane!

[wishuponansg]

First workout went well. I'm ridiculously out of shape though. It was also very humbling. I used to workout in a YMCA so it was mostly old people/women AKA I was one of the biggest lifters there (I know, sad).

Squat: 5x5: 165 lbs
Bench: 5x5: 170 lbs
Barbell rows: 5x5: 115 lbs


I felt exceptionally weak on squats. Obviously because I haven't done them in 3 years, I was just surprised that I was stronger on bench. Will update on Wednesday again! Now for some proteinz!

[wishuponansg]

Forgot to update this. Workouts have been going well, and I've been able to add 5 lbs to each lift each workout. So far so good.

[wishuponansg]

I think I'm finally getting used to squatting everyday that I work out. This is probably the first day since I started this routine that my legs haven't been sore.

[Pop Da Hatch]

roids bro, you need them.......

[wishuponansg]

Werd.

[SAD]

Us miren u.

[DUSSIN]

Us miren u.

Especially now that you cut your hair

[wishuponansg]

:blush:


I'm gonna be rockin the buff, bearded Jbro look this fall.

[wishuponansg]

Got an inadvertent set of curls in last night. Indian dude with ILS threw 155 lbs on the seated over head press and asked me for a spot. I said sure and proceeded to get ready to give him a lift off. Dude got the 'rod', as he called it, down to right in front of his nose and slowly pushed his way back up. I had to curl his other 11 reps.

[Captain Ahab]

He was just doing some partial reps to liven up his routine. :shrug:

[Porch Monkey]

Weight Lifting FAIL - YouTube

[wishuponansg]

Dug these out of the closet. Will use them tonight. I loved them when I used them before.

http://i54.photobucket.com/albums/g112/jeebeebs/2011-08-151740461.jpg

http://i54.photobucket.com/albums/g112/jeebeebs/2011-08-15174210.jpg

[Captain Ahab]

Those lifting shoes help you any?

[wishuponansg]

Way more stability. Raised heel so you can transfer more power through your heel instead of the balls of your feet. They take a few workouts to get used to, but once you get used to them they're awesome.

[Captain Ahab]

I thought about buying some but have just been lifting in my Adizeros.

[wishuponansg]

True. I have a hard time squatting in anything but flat/raised heal shoes. So I tend to be really off balance in tennis shoes.

[wishuponansg]

Awesome work out. Couldn't have gone better. Shoes worked amazingly well. I think I was actually able to squat deeper than normal.

[Porch Monkey]

that's what she said

[tapout]

Amazon.com: adidas Men's Powerlift Trainer Cross Training Shoe: Shoes@@AMEPARAM@@http://ecx.images-amazon.com/images/I/41OSNFyu13L.@@AMEPARAM@@41OSNFyu13L

[wishuponansg]

Amazon.com: adidas Men's Powerlift Trainer Cross Training Shoe: Shoes (http://www.amazon.com/adidas-Powerlift-Trainer-Training-University/dp/B004JXVSEG/ref=sr_1_1?ie=UTF8&qid=1313459451&sr=8-1)

You rockin' these, bro?

[wishuponansg]

Last night's workout was my first actually challenging work out.

[wishuponansg]

Another awesome workout. I must've been having a bad day because the weights tonight felt lighter even though I went up 5 lbs on all my lifts.

[Captain Ahab]

Gotta love those days!

[wishuponansg]

Really starting to get my size back. Squats are remaining easy while my other lifts are starting to really test my strength. Think I've just about mastered driving through the heels for maximum power.

[wishuponansg]

Forgot about this thread. Got sick as a dog and took a small break which kind of broke my momentum. Back at it now.

[wishuponansg]

Will post progress pics soon.

[Pop Da Hatch]

get the fuck back in the gym bro.

[wishuponansg]

Back to repping 135lbs for over head press.

:feelsgoodman:

[wishuponansg]

shooting for 230 lbs 5x5 today on bench. I'm at my peak strength, and should be surpassing it within the next week or two. :fuckyeah:

[wishuponansg]

235 lbs 5x5 finito. Now I just have to catch my squat up. Damn my former curl jockey days.

[Pop Da Hatch]

umadsmallbro; eat.

[wishuponansg]

umadsmallbro; eat.

Workin on it, bro, workin on it.

[wishuponansg]

Deadlifted heavy (for me at least) for the first time since I tweaked my back in highschool. Worked up to a single of 315 lbs. I know. teh weakness, but it felt good to finally workout my back again. got 150 lbs for 3 reps on strict over head press though! :fuckyeah: