BigRed Posted November 21, 2012 Author Share Posted November 21, 2012 StrongLifts Workout #38a/17b Squat45 lb - 1x585 lb - 1x5105 lb - 1x5125 lb - 5x5 Bench45 lb - 1x1065 lb - 1x1095 lb - 1x10115 lb - 5x5 Row 105 lb - 5x5 DipsBodyweight - 2x12 Link to comment Share on other sites More sharing options...
BigRed Posted November 26, 2012 Author Share Posted November 26, 2012 StrongLifts Workout #39a/18b (last Friday) Squat45 lb - 1x1095 lb - 1x10135 lb - 5x5 OHP45 lb - 1x565 lb - 1x585 lb - 5x5 Deadlift135 lb - 1x5155 lb - 1x5175 lb - 1x5 StrongLifts Workout #40a/19b Squat45 lb - 1x1095 lb - 1x10140 lb - 5x5 Bench45 lb - 1x1095 lb - 1x10120 lb - 5x5 Row110 lb - 5x5 DipsBW 1x12BW 1x10 Link to comment Share on other sites More sharing options...
BigRed Posted December 6, 2012 Author Share Posted December 6, 2012 Still trucking here. Let's catch up the journal... StrongLifts Workout #41a/20b (Wed Nov 28) Squat95 lb - 1x10145 lb - 5x5 OHP45 lb - 1x1090 lb - 5x5 Deadlift135 lb - 1x5155 lb - 1x5185 lb - 1x5 Pullups - 1x7Chinups - 1x7 StrongLifts Workout #42a/21b (Fri Nov 30) Squat95 lb - 1x10150 lb - 5x5 Bench95 lb - 1x10125 lb - 5x5 Row115 lb - 5x5 StrongLifts Workout #43a/22b (Tue Dec 4) Squat155 lb - 5x5 OHP95 lb - 5x5 Deadlift135 lb - 1x5155 lb - 1x5195 lb - 1x5 StrongLifts Workout #44a/23b (Today) Squat45 lb - 1x1095 lb - 1x5135 lb - 1x5160 lb - 5x5 Bench45 lb - 1x1095 lb - 1x10130 lb - 5x5 Row120 lb - 5x5 --- 7 more workouts to get back to where about I left off when I took hiatus. Gradually working my way back up. Unfortunately this time I am paying less attention to eating sufficiently. It probably won't be long until a plateau forces me to eat more. The 6 week hiatus dealt me a difficult blow, and I don't intend to make that mistake again. I've felt a little sad at not only how much strength I lost, but how much muscle too. I was really starting to develop some visible muscle mass in the back, chest, shoulders, and thighs and seeing much of that deflate by the end of those 6 weeks kind of messed me up a little. Because at that point I not only lost a lot of that muscle I had gained, but I had *not* lost the fat I had gained along with the muscle. Anyway, I think getting back into the routine has been good and when I get back to where I left off I will be more motivated to eat more. or maybe the new year will motivate me. Blah blah blah. I'm sure I'll get that muscle back and then some over the next couple months. Anyway, lesson learned. No more breaks. No more marathon training. Link to comment Share on other sites More sharing options...
vegan_rossco Posted December 7, 2012 Share Posted December 7, 2012 hey big red good to hear your getting back into the stronglifts programme after the marathon training. it's always a bit of a downer losing strength but chin up bud you'll be back there soon!how are things where you are? busy this weekend? Link to comment Share on other sites More sharing options...
captfit Posted December 20, 2012 Share Posted December 20, 2012 I guess we are pretty close by with the weights here in Stronglifts , all the best to climb back to your best . Link to comment Share on other sites More sharing options...
BigRed Posted January 1, 2013 Author Share Posted January 1, 2013 Update: Okay, so I said previously I would never let 6 weeks go by without working out. Well, I made good on that promise...I let about 3.5 weeks go by. But I'm back at it now. New Year, Fresh Start. I again went back to week 5 of StrongLifts to ease back in and build up momentum. I'm also throwing in some bodyweight workouts to add a little extra stimulation while I build back up. The BW workouts are based on the PLP program I saw on t-nation. basically everyday you do pullups, lunges, and pushups in addition to your regular workouts. The first day you do 10 reps of each exercise and each day you add one rep. I'm a bit sad at what has happened to my body composition. I'm now ~175 lbs in the 12-16% BF range (waist measurement has increased *a lot* over the past several months unfortunately). Diet-wise I'm going to try to clean out some of the junk and keep calorie intake moderate hoping to get my bodyfat down a few notches before I go back to bulking mode. Let's see how the next month goes. StrongLifts Workout #45a/13c - Mon 12/31/12 Squat:45 lbs x 1065 lbs x 585 lbs x 5105 lbs x 5/5/5/5/5 Bench:45 lbs x 1065 lbs x 1085 lbs x 10105 lbs x 5/5/5/5/5 Row:95 lbs x 5/5/5/5/5 Dips:BW x 15/9/8 Lying tri ext: 20 lb x 12/12/12 PLP #1:10 pullups/10 lunges/10 pushups 1/1/13 PLP #2:11 pullups/11 lunges/11 pushups Link to comment Share on other sites More sharing options...
BigRed Posted January 3, 2013 Author Share Posted January 3, 2013 StrongLifts #46a/14c Squat:45 lb x 1065 lb x 585 lb x 5110 lb x 5/5/5/5/5 OHP:45 lb x 1075 lb x 5/5/5/5/5 Deadlift:135 lb x 5145 lb x 5155 lb x 5 Pullups: 6 wide grip/6 hammer grip/4 close grip Bi curl:20 lb x 12/12/12 PLP #3: 12 pullups/12 lunges/12 pushups Link to comment Share on other sites More sharing options...
BigRed Posted January 3, 2013 Author Share Posted January 3, 2013 PLP #4: 13 pullups/13 lunges/13 pushups Link to comment Share on other sites More sharing options...
BigRed Posted January 5, 2013 Author Share Posted January 5, 2013 Stronglifts Workout #47a/15c Squat:45 lb x 1065 lb x 575 lb x 5110 lb x 5/5/5/5/5 Bench:45 lb x 2065 lb x 2085 lb x 10110 lb x 5/5/5/5/5 Row:100 lb x 5/5/5/5/5 Dips:BW x 15/10/7 LTE: 20 lb x 12/12/12 PLP #5:14 pullups/14 lunges/14 pushups Link to comment Share on other sites More sharing options...
BigRed Posted January 5, 2013 Author Share Posted January 5, 2013 PLP #6: 15 pullups/15 lunges/15 pushups Link to comment Share on other sites More sharing options...
BigRed Posted January 10, 2013 Author Share Posted January 10, 2013 StrongLifts Workout 48a/16c (Mon 1/7/13) Squat:45 lb x 1065 lb x 585 lb x 5120 lb x 5/5/5/5/5 OHP:45 lb x 1080 lb x 5/5/5/5/5 Deadlift:135 lb x 5145 lb x 5155 lb x 5165 lb x 5 Pullups: BW x 7/5/4 Bi curl:30 lb x 12/12/12 StrongLifts Workout # 49a/17c (today 1/9/13) Squat:45 lb x 1065 lb x 585 lb x 5125 lb x 5/5/5/5/5 Bench:45 lb x 2065 lb x 2085 lb x 10115 lb x 5/5/5/5/5 Row:105 lb x 5/5/5/5/5 Dips:BW x 15/12/8 LTE:30 lb x 12/12/12 PLP # 7:16 pullups/16 lunges/16 pushups Missed my PLP workouts Monday and Tuesday this week due to busy-ness. Picked back up today. Link to comment Share on other sites More sharing options...
BigRed Posted January 13, 2013 Author Share Posted January 13, 2013 PLP #8 (1/11/13):17 pullups/17 lunges/17 pushups StrongLifts Workout #50a/18c (today 1/12/13) Squat:45 lb x 1065 lb x 585 lb x 5130 lb x 5/5/5/5/5 OHP:45 lb x 1085 lb x 5/5/5/5/5 Deadlift:135 lb x 10155 lb x 10175 lb x 5 Chinups:8/5/5 Bi curl:30 lb x 12/12/12 PLP #9:18 pullups/18 lunges/18 pushups Link to comment Share on other sites More sharing options...
BigRed Posted January 15, 2013 Author Share Posted January 15, 2013 StrongLifts Workout #51a/19c Squat:135 lb x 5/5/5/5/5 Bench:120 lb x 5/5/5/5/5 Row:110 lb x 5/5/5/5/5 Pullups:7 wide/5 close/4 hammer LTE:35 lb x 12/12/12 PLP #10:19 pullups/19 lunges/19 pushups Was short on time, didn't do any warmup sets. Don't think it mattered too much since weights are not heavy right now. I typically do dips on "A" days (ie Squat/Bench/Row day) and pullups on "B" days (ie Squat/OHP/Deadlift day), but I got confused and accidentally did pullups instead and didn't realize it until after the fact. No biggie, I'll just do dips Wednesday. Link to comment Share on other sites More sharing options...
BigRed Posted January 15, 2013 Author Share Posted January 15, 2013 PLP #11:20 pullups/20 lunges/20 pushups Link to comment Share on other sites More sharing options...
captfit Posted January 16, 2013 Share Posted January 16, 2013 Good going mate specially with the Pullups /Lunges/Push Ups Link to comment Share on other sites More sharing options...
BigRed Posted January 16, 2013 Author Share Posted January 16, 2013 Thanks capt! I'm annoyed with myself at having to reset my weights for taking breaks from weightlifting, but it is what it is. Looking forward to next month when things get challenging again. About the PLP workouts...when they're on the same day as a stronglifts workout I make sure to do them at least 6 hours afterwards so I'm fresh. I don't manage the pullups all in one set. For instance, last night I did 10, took about 45 seconds, did 8, took about 30 seconds, and did 2 for a total of 20. For lunges, 20 means 20 with each leg, so it's really like 40 total reps. It's a little extra stimulation for me while I wait for StrongLifts to get challenging again. I cut my caloric intake at new year, hoping to shed some fat. I haven't measured with calipers and such yet since then (will do that at the end of the month) but I have dropped a couple pounds, which I'm hoping is mostly fat. When the weights get tough I will start increase calories and go back to bulking mode and just try to deal with whatever fat adds on I guess. Link to comment Share on other sites More sharing options...
BigRed Posted January 17, 2013 Author Share Posted January 17, 2013 StrongLifts Workout #52a/20c Squat:45 lb x 1095 lb x 10140 lb x 5/5/5/5/5 OHP:45 lb x 1090 lb x 5/5/5/5/5 Deadlift:135 lb x 5155 lb x 5185 lb x 5 Dips:BW x 15/12/10 Bi curl:40 lb x 12/12/12 PLP # 12:21 pullups/21 lunges/21 pushups Link to comment Share on other sites More sharing options...
BigRed Posted January 17, 2013 Author Share Posted January 17, 2013 PLP #13:22 pullups/22 lunges/22 pushups Link to comment Share on other sites More sharing options...
asparagus Posted January 17, 2013 Share Posted January 17, 2013 Nice, keep at it this time! Link to comment Share on other sites More sharing options...
BigRed Posted January 18, 2013 Author Share Posted January 18, 2013 Thanks, Asparagus. I will. Third time's the charm.At New Year's I set some goals for 2013. I think they are a good balance of achievable and challenging:Bench - 200 lbSquat - 275 lbDeadlift - 350 lb Upward and onward. Link to comment Share on other sites More sharing options...
captfit Posted January 19, 2013 Share Posted January 19, 2013 Its great you are adding a lot of Body-weight exercises to the workout as well for the overall development , I am already lifting my maxes as of now so i am avoiding going into anything extra but i am thinking about adding Push Ups every non-lifting day just to get some extra simulation for chest , My chest sucks big time you cant really tell if i even working out if you just go by my chest and that when i am benching 60kgs . Link to comment Share on other sites More sharing options...
BigRed Posted January 23, 2013 Author Share Posted January 23, 2013 StrongLifts Workout #53a/21c Fri 1/18 Squat:45 lb x 1095 lb x 5145 lb x 5/5/5/5/5 Bench:45 lb x 2065 lb x 20125 lb x 5/5/5/5/5 Row:115 lb x 5/5/5/5/5 Dips:BW x 15/13/10 StrongLifts Workout # 54a/22c Mon 1/21 Squat:45 lb x 1095 lb x 5150 lb x 5/5/5/5/5 OHP:45 lb x 1095 lb x 5/5/5/5/5 Deadlift:135 lb x 10155 lb x 10175 lb x 5195 lb x 5 Pullups:5 wide/6 close/5 hammer Bi curl:40 lb x 12/12/12 StrongLifts Workout # 55a/23c Today Squat:95 lb x 5155 lb x 5/5/5/5/5 Bench:95 lb x 10130 lb x 5/5/5/5/5 Row:120 lb x 5/5/5/5/5 Dips:BW x 15/12/10 LTE:40 lb x 12/12/12 Decided to cut out the PLP workouts so I can recover more now that I'm going to be getting back to weights that are challenging for me. Link to comment Share on other sites More sharing options...
BigRed Posted January 25, 2013 Author Share Posted January 25, 2013 StrongLifts Workout #56a/24c Squat:95 lb x 10160 lb x 5/5/5/5/5 OHP:45 lb x 10100 lb x 5/5/4/4/3 Deadlift:135 lb x 10175 lb x 5205 lb x 5 Chinups:BW x 8/7/5 Squats: started to feel a slight bit of wonkiness on the inside of my left knee in between sets of squats. Not sure what's going on there, but I will look into it. OHP: First failure on this most recent reset of StrongLifts. Same weight that I had my first failure on my original start of StrongLifts last summer. Interestingly, I looked at my journal for that day and it was the exact same reps as last time too: 5/5/4/4/3. If history repeats itself I will get all 5 sets of 5 next Wednesday Thinking optimistically. I also need to start eating more. I'm down about 5 pounds since the new year. I don't think I can get away with that anymore if I want to keep progressing. Whatever fat may come, my goal this year is to get strong. Maybe leanness can be for 2014...we'll see. Link to comment Share on other sites More sharing options...
BigRed Posted January 31, 2013 Author Share Posted January 31, 2013 StrongLifts Workout # 57a/25c (1/28/13) Squat:45 lb x 1095 lb x 5165 lb x 5/5/5/5/5 Bench:95 lb x 10135 lb x 5/5/5/5/5 Row:125 lb x 5/5/5/5/5 Dips: BW x 12/12/15 StrongLifts Worktout # 58a/26c (1/30/13) Squat:45 lb x 1095 lb x 5135 lb x 5170 lb x 5/5/5/5/5 OHP:45 lb x 10100 lb x 5/5/5/5/5 Deadlift:135 lb x 10185 lb x 5215 lb x 5/5/5/5/5 Pullups:8 wide/6 close/6 hammer Knees have been fine while I'm squatting, but occasionally at random points in the day I'll feel that little wonkiness on the inside of my left knee still. I think I just need to be better a better a stretching/foam rolling routine. I've basically just been neglecting that component completely and I think things are just starting to tighten up on me. Yesterday's squats were at bodyweight (170 lb). Just as I predicted, I was able to breeze through all 5 sets of 5 reps on Overhead Press. I even felt like I plenty left in the tank. Funny how that works. On deadlifts I feel like I'm not doing enough work or something. Maybe I'll throw in more warmup sets. I was able to maintain the double overhand grip for the last set but I definitely felt like it was severely slipping. I guess time to get serious about grip work. I did try to hold the bar extra long after the last rep - made it about 10 seconds. Bench I feel is still easy. I'm going to start adding weight back to dips again next time. I think last Fall the furthest I got was workout 31 which I will reach again a week from next Monday (2/11) - so looking forward to passing that milestone when I get there. Link to comment Share on other sites More sharing options...
BigRed Posted February 1, 2013 Author Share Posted February 1, 2013 StrongLifts Workout #59a/27c Squat:45 lb x 1095 lb x 5135 lb x 5175 lb x 5/5/5/5/5 Bench:95 lb x 10140 lb x 5/5/5/5/5 Row:130 lb x 5/5/5/5/5 Was short on time this morning, so skipped over dips and went home. Squat going fine, getting challenging. Bench is easy. Row, trying not jerk the weight up with my body too much. Starting Monday I will start monitoring my weight regularly to make sure my weight doesn't go down anymore. Been hovering just under 170 the past week. Link to comment Share on other sites More sharing options...
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