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Hot!Personal Log ; Road to Strength Jacob Flynn

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Jflynny
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2017/03/04 13:38:19 (permalink)

Personal Log ; Road to Strength Jacob Flynn

Hello,
 
I'm setting this up so I can log my experience on strong lifts and track my lifts and gain feedback from the community. So last night I spent working out my starting weight for all of the lift when I start officially on Monday.  I went through all of the exercises and got the starting weight. I do have some prior strength I have just been on / off programs in the past but not been consistent with one program.
 
I'm currently Bulking I have been doing it for a 1-2 months now also going bulk on this program to help maximise strength,
 
Current Weight 79kg 6ft 1, body fat not sure still have top two visable abs 14/15/ 16
 
 
 
----- Lifts from Evaluation- These will be the starting weights from the 6th March-- ===
(I'm not going  including the barbell on any of my lifts)
Squat - 40kg
Bench 50kg
Deadlift - 70kg
OHP - 20kg
Barbell Row - 30kg
 
---------------------------------------------------
DL - 70kg going to do 5x5 for the first couple of weeks due to being light will reduce as it gets heavier.
I'm not going to start from low weights coz I don't need to due to having strength already.
 
Just a few questions about it before I start:
  • So every Workout increase the lifts by 2.5kg-5kg ?
  • Do u recommend me bulking if not and why? But if so would u recommend having more calories on training days and non training days.   Ive got a high metabolism I think so when I go lower than 3000 I can lose weight its annoying. and I'm eating ruffly atm about 500+ carbs and 101-120 fats, proteins 180 also been eating 4000 daily
 
 
post edited by Jflynny - 2017/03/04 13:40:24
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/09 09:42:30 (permalink)
    DAY 1 workout 6th of March completed
    The followings weights are just the weights not the barbel so extra 20kg if u count that

    Squat - 5x5 - 60kg
    Bench 5x5 -70kkg
    Row - 5x5 -50kg

    DAY 2 workout 8th of March complete

    Squat 5x5 = 60-70kg I know I was only suppose to increase by 5kg I made a mistake felt good tho
    Overhead Press 5x5- 20kg
    Deadlift 1x5 - I did a 5x5 on it did 75kg, whilst its on light weights 5x5

    DB Shoulder Press
    Dips -3 x 10


    For DL and Squat did reps like

    •5 reps with 50% of Work Set
    •5 reps with 70-80% of work set
    •5 reps with 80-90% of work set
    •5 reps with Work set

    Slowly getting better at learning the concept of the reps and set on strong lifts, note to self remeber
    Only 2.5-5kg increases !!
    post edited by Jflynny - 2017/03/09 09:43:50
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    Brett
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/09 14:51:20 (permalink)
    Hi mate. Didn't realise you started a journal. It's good it will help keep you motivated.
     
    Always count the bar. Don't short change yourself. Also the stronglifts website is back up now.
     
    Have a good read loads of info there and goes into great detail on each excersise.
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/10 11:53:50 (permalink)
    @Brett Hi, Yes I started a journal just to see my progress and it truly does motivate me will include bar now on from today coz training later tonite
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/10 22:52:30 (permalink)
    #Day 3 completed @10th march
    • In this session I was more organised and structured the weights accordingly to the program as previously stated above
    • felt great after completed the major 3 compounds, chucked in extra isolation exercises after due to weights being light

    The weights for fridays session were

    Friday

    SQUAT - 5X5 - 75KG increased by 5
    Bench press -5x5 -75 same as above
    Barbell Row - 5x5 - 52.5kg increased 2.5

    Did pyramid method for the followings
    Dumbbell Bench - 3x10
    Lat Pulldowns. - 3x10
    Dumbbell Curls - 2 X10

    END WEEK 1
    post edited by Jflynny - 2017/03/11 11:26:01
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/15 22:03:34 (permalink)
    Week 2 of program

    Monday 4th day (13th March Complete)
    Squat 77.5KG | Bench press 77.5KG | Row 52.5KG

    Wednesday 5th (15th March Complete)

    Squat 80KG - 5X5 increased by 2.5 from Monday felt good
    OHP- 50KG - 5X5 don't know why but I jumped again 10 but was executed good
    DL - 100KG - 5X5 Felt amazing bulk paying off pulling up the weight faster than before strength gains improved and again 5KG increase from last week felt light also that's why I did 5 x5)

    Extra exercises
    • Dumbell shoulder press 3x10
    •Dips 3x10
    •Leg extension - AMRAP
    •Pec deck - 2x10
    post edited by Jflynny - 2017/03/15 22:06:02
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/17 22:37:07 (permalink)
    End of week 2 Complete #FRIDAY 17th March !!

    Squat - 50 % 41KG x 5reps
    60% 49KGx 5reps (did 2 sets at 60%)
    70% 57 KG X 5reps (again did 2 sets 70%)
    80% 65.6KG x 5 reps
    100% 82.5KG x 5 X2
    • note forms in squat is improving,

    Bench Press
    50% 38KG X5
    60% 46KG x5
    70% 54.5KG x5
    80% 62KG X5
    100%75KGx 4 + 1 was assisted

    • out of all the exercises bench press my form need to improve!!
    Row
    50% 28.5KG X5 (2)
    60% 34KG x5
    70% 40KG x 5
    80% 46KG X5
    100% 57.5 x5- felt heavy (whoops just realised this was only supposed to be 55KG jumped up 5 when I should have been 55 today )

    Other exercises after completed after compounds;


    Dumbbell Bench - 3x10
    Lat Pulldowns. - 3x10
    Dumbbell Curls - 2 X10
    post edited by Jflynny - 2017/03/17 22:41:52
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/20 21:54:00 (permalink)
    Week 3 #Monday


    Squat
    quat- 5x5
    (
    Warms % of Working Weight
    50% (5)
    60 % (3)
    70 % (3)
    80% (2)
    90 % (1)
    100% Working Set 85KG 5/5/5/5/5 - felt good feeling strong today

    Overhead Press
    50% (6-8)
    60% (5)
    70% (3)
    80% (3)
    100% working set 50KG (5) 5/5 5/4 3/5 lowers the weight to by 5kg then did another two sets of 5/5 completed @ 45KG - i need to develop this exercise I was lacking strength today don't if it was because I didn't eat enought not sure

    deadlift working set 105KG PB
    Warm ups to working set %
    50% (5)
    60% (3)
    70% (2)
    80 (1)
    Working set 100% 105KG (1x5) PB

    THen after did few Chins ups
    All in all workout today was great feeling strong and stronger on this program was abit rushed for time tho
    Next time will be even better!!
    post edited by Jflynny - 2017/03/20 22:17:39
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/22 21:47:38 (permalink)
    Week 3 : Wednesday
    Exercises
    Squat- 87.5KG 5/5/5/5/5
    Row - 57.5KG 5x5 5/5/5/5
    Bench Press 75KG 5/4/4 did 3 sets ok but my form drastically needs improving on bench its need improving loads I think I'm trying to get better at it before I increase the weights further had to lower from 75 to 70 after 3 set because I couldnt do it well quality over quantity right?!. Then did the other 2 sets on 70 was ok. Also I had to do bench press last due to it being busy at my gym and don't know whether doing row affect my overal strength because the program goes bench then row, however I still looking at videos on how to do bench better.

    Then after 3 sets of lat pull downs

    Overall workout today was satisfactory I think still managed to do the squats well at a weight I've never done before so was that bad tbh just annoyed about my bench I think I might just stay at same weight 75 untill forms much better then go heavier but still increasing on other compounds.
    post edited by Jflynny - 2017/03/22 21:48:40
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    Brett
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/23 04:15:41 (permalink)
    Hi mate. Did you start strong lifts at 50% of your 1RM? The idea is that you nail form on the lighter then add weight, as opposed to trying to nail form with heavy weight where you are at a disadvantage.
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/24 22:23:27 (permalink)
    Hi Brett,
    When I started strong lifts I actually had not do 50%Rm because I didn't know what it was at the time and I know will focus on form.
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/24 22:27:49 (permalink)
    #End of Week 3 FRIDAY
    Today session was not as good think I'm coming down with a cold and my sinsuses are heavy. Felt weaker than normal but didn't stop me from training ahah

    Squat - 90KG- 5/5/5/5/5
    OHP- 50/ 5/3/ to 47kg 5/5/5 had to go down cold had me man
    DL - 107.5KG - 1X5

    Other exercises

    Leg extensions
    Leg curls
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    Jflynny
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    Re: Personal Log ; Road to Strength Jacob Flynn 2017/03/24 22:27:49 (permalink)
    #End of Week 3
    Today session was not as good think I'm coming down with a cold and my sinsuses are heavy. Felt weaker than normal but didn't stop me from training ahah

    Squat - 90KG- 5/5/5/5/5
    OHP- 50/ 5/3/ to 47kg 5/5/5 had to go down cold had me man
    DL - 107.5KG - 1X5

    Other exercises

    Leg extensions
    Leg curls
    #13
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