StrongLifts and other exercises log

[gothamhunter]

Now with my recent weight loss, time to start doing exercises again now that I feel more comfortable in my own body.

I used to be a power lifter way back in the day (325 squat, 475 DL, 250 bench), ran track for high school (went down state for the open 400 and 4x400), and ran track in college. In college I injured myself my first year, and went downhill from there sharply. Graduated college in 09 and in 2011 was the fattest I've ever been (around 220 I think, lost a lot of muscle and gained a lot of fat).

I'm back down around 175 right now, and I feel like I've never lifted before in my life, although I can tell I still have some of my strength (starting at 45lbs with SL? No way for me).

Having trouble with eating more since I've been in a "healthy eating aka dieting phase" for so long. I might be overcompensating my calories but I'll figure it out eventually.

 

[gothamhunter]

Thus far:

09/29/13
Squat: 95
Bench: 95
Row: 65

10/01/13
Squat: 100
Press: 65
Deadlift: 95

10/03/13
Squat: 105
Bench: 105
Row: 70

Will do 1-day logs going forward

 

[smackababy]

I think the 45lb starting weight is more for people who have never lifted needing to strengthen their stabilizer muscles more than the primary muscle. I did SL5x5 for a couple months and started at 135lb on bench / squat / DL with no problem.

The problem I had was the recommended rest times. I got to sets on bench of 225 with 60 second rests, and that was my strength goal, I changed my workout after.

 

[Java Cafe]

Thus far:

09/29/13
Squat: 95
Bench: 95
Row: 65

10/01/13
Squat: 100
Press: 65
Deadlift: 95

10/03/13
Squat: 105
Bench: 105
Row: 70

Will do 1-day logs going forward

Benching as much as squats, and more than deadlifts? That will (should) all change. ;-).

 

[gothamhunter]

10/05/13
2.5 mile run; don't know the time or pace. I should grab a GPS watch.

10/06/13
Squat: 110
Press: 55 (I did too much with the 65 right away, so I scaled it back so I don't injure myself with bad form)
Deadlift: 115

Benching as much as squats, and more than deadlifts? That will (should) all change. ;-).

Yeah, I know that those two will shoot faster, mainly because squats are every workout and deadlifts are +10lbs each time instead of +5. I started low on legs because of my previous leg injury and they were really tight.

 

[classy]

I wouldnt keep a daily log. Weekly. I would focus on setting weekly goals. Now I am a pyramid type lifter aka my bench routine

135 x 3 for 12reps
185 x 1 for 12
225 x 1 for 10
275 x 1 for 6-8
315 x 1 for 3-5
225 x 8-12

Now I use long rest periods usually 2-4 minutes and that last set is always immediately after the completing my 3-5. I train each body part in a similar fashion. Shorter rest periods I think help you work harder, brings out more definition, but I think longer rest periods helps with getting stronger and bigger, because you are able to push heavier because you are rested more between sets. Take those first few weeks very slow. Get that routine going and you should be good.

 

[gothamhunter]

I wouldnt keep a daily log. Weekly. I would focus on setting weekly goals. Now I am a pyramid type lifter aka my bench routine

135 x 3 for 12reps
185 x 1 for 12
225 x 1 for 10
275 x 1 for 6-8
315 x 1 for 3-5
225 x 8-12

Now I use long rest periods usually 2-4 minutes and that last set is always immediately after the completing my 3-5. I train each body part in a similar fashion. Shorter rest periods I think help you work harder, brings out more definition, but I think longer rest periods helps with getting stronger and bigger, because you are able to push heavier because you are rested more between sets. Take those first few weeks very slow. Get that routine going and you should be good.

I used pyramid when I was in high school. I'm following SL 5x5, which is every other day. Eventually I'll run in the off-days. So I'm not going to have weekly goals, but daily. If anything, this is to help me stay accountable, have a log of my progress, and to get feedback.

Thanks for the advice though.

 

[gothamhunter]

10/08/13
Squats: 115
Bench: 115
Row: 95 - will scale back

Squats have been going well; I'm pretty consistent so far but I always worry about my injury. No pain or anything yet, so "so far so good".

Jumped up 10 instead of 5 with bench and still did fine. Will most likely do only 5 next time though.

Rows have been easy with me with such light weight, so I jumped to 95. I'm probably going to scale back next time because I could tell my form was faltering near the end. I'd rather have less weight and better form than more weight and crappy form.

 

[boomshard]

StrongLifts is a solid program. I used it for a while and loved it. Great for making strength gains as long as you're eating enough calories.

 

[gothamhunter]

I haven't exercised at all this week; between sickness and having to work evenings I haven't had a lot of time. Running Saturday and back into it afterwards. Hopefully I won't be too sore come my next squats.