Back to work: My SL 5x5 Journal

[VulgarDisplay]

About 2 years ago I tore something in my knee at my bachelor party (drunken brawl with my brother, seemed like a great idea at the time), and stopped lifting as soon as the injury occured.

Anyways, I think lack of diet and exercise has severely inhibited my drive and focus to do anything in life. So here I am at the same weight I was 2 years ago, 220lbs, but I think my bf% has drastically gone up from when I was lifting 3 times a week. It's time to get back at it, and hopefully this journal will help keep me accountable.

I was actually smart and strated with the empty bar on all exercises and was still unbelievably sore the next day. So start off slow was a good idea. I was somewhat surprised at how much strength I have lost.

Monday - 3/31/2014
Squats - 45lbs
Deadlift - 135lbs (just to get the bar high enough to grab will add weight once squats get here.)
Pendlay Row - 45lbs
Pull Ups (band assisted) - 5 x 3
Planks -3x30s

I was forced to work late and missed Wednesday due to time, but I was so sore I needed another day probably)

Thursday - 4/3/2014
Squats - 50lbs
Bench - 45lbs
Shoulder Press - 45lbs
Push Ups - 10, 10, 9, 8, 7

Feels good to get active again. Focusing on form and stretching to help my form at the moment.

 

[VulgarDisplay]

Monday - 4/4/2014
Squats - 50lbs
Deadlift - 135lbs
Pendlay Row - 50lbs
Pull Ups (band assisted) - 5 x 3
Planks -3x30s

 

[VulgarDisplay]

Monday 4/8/14
Squats - 60lbs
Bench - 50lbs
Press -50lbs
Push ups - 10, 10, 7

 

[RearAdmiral]

Nice work! Motivation and focus is probably the hardest thing. Keep it up!

 

[VulgarDisplay]

Haha right now feeling like a sally with so little weight on the bar is kinda funny. Its OK though because I go late at night so there aren't many witnesses and I can work on form and flexibility before I start lifting heavier.

 

[VulgarDisplay]

Skipped Wednesday taking care of my sick wife. She is awfully needy.

Friday - 4/11/14
Squats 65lbs
Dead lifts - 135lbs
Rows - 55
Pull ups - 5x3
Planks - 3x30

I'm contemplating adding in some extra arm work because while my arms aren't small I think they are undersized compared to my chest and shoulders.

 

[Ophir]

Good job so far, but it looks like your program is wrong. It should be presses THEN deadlifts on A day, and bench THEN rows on B day.

The idea is to have as much possible strength remaining for each lift to go max intensity and keep good form. Squats, deadlifts, and rows hammer your back so you wouldn't want to do any consecutively or all together same day. Bench and press helps give the back - and legs - a small break before going to rows and deads, respectively.

 

[Ophir]

Skipped Wednesday taking care of my sick wife. She is awfully needy.

Friday - 4/11/14
Squats 65lbs
Dead lifts - 135lbs
Rows - 55
Pull ups - 5x3
Planks - 3x30

I'm contemplating adding in some extra arm work because while my arms aren't small I think they are undersized compared to my chest and shoulders.

I wouldn't worry about adding more stuff. Your focus right now should be to do whatever you can to keep adding weight to the core 5 exercises. That will make you whole body strong. In no time you will be setting PRs every time you lift. Let me tell you, you will be toast after every session.

If you feel need extra work, keep the pullups, or maybe switch to chin ups. Also, IMO dips would be more useful than push ups. However, these should in no way interfere with weight progression on the 5 core lifts.

Last thing, look into Starting Strength, similar program with 3x5 instead of 5x5. That's the program I use and concensus is that it is better suited to beginners, but I substitute rows for power cleans as my gym doesn't have bumper weights - essentially an SL 3x5 program.

 

[VulgarDisplay]

I'm not a complete beginner I just took 2 years off due to injury and being a newly wed. I've read starting strength, but I like the steady progression of sronglifts because it forces me to push myself which I would really do with starting strength.

 

[Ophir]

I'm not a complete beginner I just took 2 years off due to injury and being a newly wed. I've read starting strength, but I like the steady progression of sronglifts because it forces me to push myself which I would really do with starting strength.

Uhhh... SL is a ripped off version of Starting Strength. I'm not sure where you get that SS does not use a steady progression as they both do, in essentially the same way. Either way, your program is wrong for both programs. Link

 

[VulgarDisplay]

I guess I had the workouts wrong like I said its been 2 years. I just like stronglifts because you add 5 every day. It forces me to add weight.

 

[VulgarDisplay]

Monday - 4/15/14
Squats 70lbs
Bench - 55lbs
Rows - 55
Pushups 3 sets until failure

 

[VulgarDisplay]

Wednesday - 4/16/2014
Squats -75lbs
Press - 60
Deadlift - 135
3 sets of band assisted pullups to failure
3x30s planks

 

[VulgarDisplay]

Friday - 4/17/2014
Squats - 75lbs
Bench - 60lbs
Rows - 60 lbs
Pushups

Forgot to enter a day.

 

[VulgarDisplay]

Monday - 4/22/2014
Squats - 80
Press - 65lbs
Deadlift - 135lbs
Pullups band assisted 3 sets to failure

 

[TallBill]

Good luck man, you picked a great program. Stick with it as close as you reasonably can, realize that there will be some setbacks along the way, eat good, and rest as well as youc can, and you're gonna be amazed where you're at in about three months.

 

[VulgarDisplay]

My current job is amazing for strength training. I get all the free food I want and they always have chicken breast and random vegetables. Just need to avoid all the free cake and cookies as well....

 

[TallBill]

Yeah a lot of people get caught up in the idea that you can eat anything. I can say that I do eat some cakes/pies etc, but I also eat all whole foods at home.

 

[VulgarDisplay]

I won't cut myself off entirely from the good stuff. I like good beer too much for that. I will attempt to eat clean during the week. I'm not all that concerned about 6 pack abs because the wife likes a little meat. Haha.

More just looking for a healthy hobby and maybe try some power lifting meets in the future. I miss team sports and it seems like none of my friends are interested in participating anymore, so I may look to get the competitive fix on my own. I need to do it outside of video games or I'm going to weigh 500lbs before too long...

 

[VulgarDisplay]

Wednesday - 4/23/14
Squats - 85
Bench - 65
Rows - 65
Pushups 3xfailure

 

[VulgarDisplay]

After a few months of crazy work a life schedules I'm back to work. So far in the few months I've been work 10-12 hour days, remodeling, moving back to my parents house, moved to Florida, went through watching my dad battle cancer(once he recovers from surgery things should be OK), and am job hunting like crazy in Florida.

 

[AntonioHG]

After a few months of crazy work a life schedules I'm back to work. So far in the few months I've been work 10-12 hour days, remodeling, moving back to my parents house, moved to Florida, went through watching my dad battle cancer(once he recovers from surgery things should be OK), and am job hunting like crazy in Florida.

I hope things work out for you and your family. Good luck!