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Helpful ReplyHot!Brett's Journal: Mind the DoggCrapp

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Brett
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2016/10/06 07:46:35 (permalink)

Brett's Journal: Mind the DoggCrapp

Friends old and new,
 
After a ten year hiatus from MT I have decided to start another journal, to keep myself focused and work towards the goal.
 
The plan is to squeeze as much strength out of the Stronglifts 5x5 without becoming a fatty. Then I'll switch to Madcow 5x5 or something similar for a while. I will then reassess whether to continue strength training or to start a cutting routine.
 
End game is to be a strong mofo with a solid build. (Not the hulk, think more like Thor.)
 
A bit about me:
32 years old, 6'5" (196cm) and around 104kg b/w.
Been training on/off for last ten years.
Lower back injury from 12 years ago is currently in good form despite a little sciatica now and again.
I do not take anything other than whey and creatine (on occasion.)
I don't count calories as is. Life is too short. I think I eat well.
I will be doing the Stronglifts 5x5 as described here.

No idea what current RM is for lifts however a 5 rep max was required for stronglifts, of which I estimated from last few weeks training:
 
Squat 120kg 5xRM
Deadlift (hex bar only) 150kg 5xRM
Bench 105kg 5xRM

*All lifts above and below include bar.
 
Part I - Stronglifts 5x5
Part II - Mind the DoggCrapp
post edited by Brett - 2017/01/18 04:52:22
#1
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/06 07:48:12 (permalink)
Week 1: Mon 03/10/16
 
Back Squats:
20x5, 40x3, 60x3
70x5, x5, x5
 
Bench:
20x5, 40x3, 60x3
60x5, x5, x5
 
Barbell Rows:
30x5
50x5, x5, x5
 
Pullups:
x8, x6, x4
 
First sesh. Stronglifts states to drop weight to half of 5RM, but I thought that was a bit low so it's more around 60%. I'm using this 'easy' time to really focus on form, making sure squats are parallel, BB Rows have little back motion etc. I've also decided to throw in pullups at the end of workout A as I love these and want to keep that strength.
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rokkus3
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/06 10:22:33 (permalink)
Good luck mate, I love 5x5's and the SL routine is pretty solid.  I would be tempted to throw in some isolation exercises but that's just me.  Would hate the first month or so doing light weights.

"Fatigue makes cowards of us all" - Vince Lombardi

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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/06 23:48:44 (permalink)
Thanks buddy!
 
To be honest I am very temped to add extra but I know that my body will be hammered in a couple of months and I want to give this a proper go. For now I'm settling with chins and a little cycling, and treating this period as sort of a 'repair and reset' period to make sure I'm all ready for the onslaught.
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/06 23:56:49 (permalink)
Week 1: Thu 06/10/16
 
Back Squats
20x5, 40x3, 60x5 (whoops)
72.5x5, x5, x5, x5, x5
 
OHP
20x5
35x5, x5, x5, x5, x5
 
Hex Deads
75x5, x5
 
Cycle 5min @ L8 = 2.7km
 
All light and easy. Realised about halfway through squats that in my last sesh I was so focused on form etc. I did the 3x5 from my previous routine and not 5x5. Bah. Hips are actually a little tender today as I have been focusing on breaking parallel. Additionally I have dug out my old Colorados for training due to what I've been reading about squat technique, so this might account for a little soreness too. 
 
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/09 11:54:27 (permalink)
Week 1: Sun 09/10/16

Back Squats:
20x5, 40x3, 60x3
75kg 5/5/5/5/5

Bench:
20x5, 40x3, 60x3
62.5kg 5/5/5/5/5

Barbell Rows:
60kg 5/5/5/5/5

Pullups:
5/5/4/3/3
 
Squats felt very good today. Increased stance slightly. Managed to break parallel every set without any back tingling. Been trying to train lately holding breath during each rep as I know this will help with stability later on. Rows were perfect form- started heavier weight as I couldn't be bothered getting the training plates from the other side of the gym and I needed to use 20's to get the height of the bar.
 
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/15 07:59:27 (permalink)
Week 2: Wed 12/10/16

Back Squats
20x5, 40x3, 60x3
77.5kg 5/5/5/5/5

OHP
20x5
40kg 5/5/5/5/5

Hex Deads
75x5
80kg x5

Cycle 5min @ L8 = 2.67km
 
Added 5kg to OHP as last week these were ridiculously easy. Everything progressing well at this early stage.
 
 
Week 2: Fri 14/10/16
 
Back Squats:
20x5, 40x3, 60x3
80kg 5/5/5/5/5
 
Bench:
20x5, 40x3, 60x3
67.5kg 5/5/5/5/5
 
Pendlay Rows:
60x5
62.5kg 5/5/5/5/5
 
Pullups:
5/5/5/4/3

Added another 5kg to bench as I felt I could handle these. Also widened grip in an effort to make forearms more vertical. Seemed to help. Squatting continues to improve. Doing the movement three times a weeks seems to have increased my flexibility.
 
Weighed myself today - 105.6kg. I account alot of this to the massive boots I'm wearing. I weighed boots alone and they are 2kg. I imagine are alot heavier than my old trainers.
 
Took some 'before' pics yesterday on the rest day will post in the next few days after editing. Hopefully see some improvements as strength increases.
post edited by Brett - 2016/10/15 08:01:34
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/15 16:02:27 (permalink)
Pictures as promised. All taken on a rest day (Thursday.)
 
 Attachments are not available: Download requirements not met
 
Attachments are not available: Download requirements not met
 
We will compare in about six months I reckon and see if the training is paying off.
 
 

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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/15 22:18:54 (permalink)


SQ:170 BP:172.5 DL:265 OHP:120(strict)



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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/16 11:56:00 (permalink)

 
Mate you haven't changed! Funny as fcuk with a hint of awkward. 
Still good to see you on. Don't be a stranger!
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/16 12:34:42 (permalink)
Week 2: Fri 16/10/16

Back Squats
20x5, 40x3, 60x3, 80x3
82.5kg 5/5/5/5/5

OHP
20x5, 40x3
42.5kg 5/5/5/5/5

Hex Deads
75x5
85kg x5

Cycle 5min @ L8 = 2.6km
 
All good. Playing with grip width today on OHP. Seem to have found the optimum location on the bar and have marked it. In fact most exercises have involved me changing my grip width in some way to improve form. OHP has always been an issue for me but I have since learned that I was flaring my elbows and the grip was way too wide.
 
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Floydy
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/16 14:51:31 (permalink)
Liking your journal mate, I don't know you from previously of course.
Keep it up bud, it all pays off
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/16 15:17:33 (permalink)
Cheers bud. I'm hoping to see big things from this routine. I think I have acquired a decent knowledge base and stamina over the past fifteen or so years and intend to put it all to work here. Hopefully it will benefit one or two people along the way.
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/16 17:05:02 (permalink)
Welcome back and to the journal section mate...nice routine :)

 
 
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/16 17:08:56 (permalink) ☄ Helpfulby Ox 2016/10/16 17:14:04
Cheers buddy. Not had a chance to read yours yet.
At 628 pages I'll probably skip to the ending though! Worth look at some stage though I think.
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/17 09:48:02 (permalink)
nice progress in a short time.
best of luck with it mate

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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/17 11:16:18 (permalink)
^^^ Cheers bud. All light weights at the moment so I don't expect to hit any barriers.
 
I am definitely hungrier the day after training so something good is happening. 
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/19 12:18:06 (permalink)
Week 3: Wed 19/10/16
 
Back Squats:
20x5, 40x3, 60x3, 80x3
85kg 5/5/5/5/5
 
Bench:
20x5, 40x3, 60x3
70kg 5/5/5/5/5
 
Pendlay Rows:
60x5
65kg 5/5/5/5/5
 
Pullups:
5/5/4/3/4
 
Squats were a little shaky today. Looking back I think my stance was a little too wide. Keep my eye on it next sesh. Pullups were suffering and then got chatting before the last set, hence a little stronger for them. Perhaps I should be waiting more between sets.
 
Stiff/sore neck this evening- suspect this was from rows as have never got this benching or squatting. Not sure how I managed it as pretty sure head was neutral but again will keep an eye on it next sesh.
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/24 12:26:57 (permalink)
Week 3: Fri 21/10/16
 
Back Squats
20x5, 40x3, 60x3, 80x3
87.5kg 5/5/5/5/5

OHP
20x5, 40x3
45kg 5/5/5/5/5

Hex Deads
75x5
90kg x5

Cycle 5min @ L8 = 2.67km
 
Felt a bit off today. Still managed to hit all targets though so happy with it.
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Re: Brett's Return Journal: Stronglifts 5x5 2016/10/24 12:31:00 (permalink)
Week 3: Mon 24/10/16
 
Back Squats:
20x5, 40x3, 60x3, 80x3
90kg 5/5/5/5/5
 
Bench:
20x5, 40x3, 60x3
72.5kg 5/5/5/5/5
 
Pendlay Rows:
60x5
67.5kg 5/5/5/5/5
 
Pullups:
5/5/3/3/2
 
Back today after a weekend down south. Ate my way through the better part of the south west and feeling a little heavier for it. Pullups are now weaker that week 1. I'm not sure if I should put this down to the weekend's misdemeanours or more likely it is because I am starting to find the rows a little taxing. Might consider dropping the pullups if they suffer too much.
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