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Post by aparrish on Jun 14, 2017 12:30:53 GMT -5
Hey guys, I just started lifting in January with a friend and our main goals included getting into a habit of being healthy and eating well in order to lose weight and get stronger. We tried a few different programs (strength-focused and hypertrophy-focused), but nothing serious. I've stuck with it and really enjoyed the challenges and now I want to get serious about getting stronger and eventually compete in powerlifting. My workout partner is working for the summer and our schedules do not align so I thought it might be helpful for me to post a training log on here for accountability and advice; I welcome constructive criticism. I am starting the Stronglifts 5X5 program.
I am living in Southeast Kansas, I'm 22 years old, 6'4", and 225 lbs (down from close to 250).
My 1 Rep Maxes at this point are: Bench: 225 lbs Squat: 295 lbs Deadlift: 335 lbs
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Post by aparrish on Jun 14, 2017 12:39:43 GMT -5
Wednesday June 14, 2017
Stronglifts Workout A:
Squat: Warm-up: Bar X 8 and 135 X 5 210: 5 sets of 5 reps
Bench: Warm-up: Bar X 8 and 135 X 5 165: 5 Sets of 5 Reps (I really had to work for the final 2 reps of the final 2 sets)
Barbell Row: Warm-up: Bar X 10 100: 5 Sets of 5 Reps
Assistance Work: For assistance work and conditioning I did a circuit consisting of 5 sets of 10 Dumbbell Flyes (30 lbs), 5 Zottman Curls (25 lbs), and 30 yard Farmer Walks (75 lbs).
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Post by Ryan on Jun 14, 2017 15:09:32 GMT -5
First, let me say welcome. Second, you are wise beyond your years for having chosen a minimalist training protocol like this. Just what you need to get out of the gates for the first few months or so.
Make sure to eat plenty, get good sleep and you will get strong quickly.
If you plan on competing, you're gonna wanna be at least a 275, being as tall as you are. Any less bodyweight than that and the shorter guys will out leverage the heck out of you. Granted, don't worry about bodyweight at a first meet anyway, but I'm talking about down the road.
Good luck and again, Welcome!
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Post by dbunch on Jun 15, 2017 9:43:09 GMT -5
Welcome I love seeing new blood in the forum
I agree completely with Ryan I would focus on bulking up (packing on some muscle) At 6'4" you have the frame for it for sure. I was curious as to where you train I know a few people in that part of Kansas and was thinking maybe I could hook you up with someone local who could give you some advice guidance. Also I recently assumed the Nebraska Chair of 100% Raw and I'm working to put together my first meet in Omaha in December (more details to come) so if you looking for something to train towards, there you go.
Lastly Don't wait till you think you're ready to compete because that time will never come, Be it my meet or another find a competition and just do it. There is a lot of benefit to competing, one of the most important I think is networking. you'll get to meet a lot of other people with the same passion as you.
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Post by aparrish on Jun 15, 2017 11:42:47 GMT -5
Thank you both for the warm welcomes.
I've struggled with weight nearly all of my life so I am a bit cautious with caloric surplus, however I know it is necessary and as long as I'm not putting trash in my body, it will be beneficial. I'm increasing how much I eat slowly because I've found that I can't eat a lot at a time (I get full pretty quickly) and I'm nervous that I will gain a lot of my fat back.
I'm currently training in Pittsburg, KS. It is in the very southeast corner of the state, about 2 hours south of KC. I'm working on getting my Masters at Pittsburg State University and I workout at the recreation center on campus.
Omaha isn't too bad of a drive. I will certainly look into that, thank you.
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Post by osu122975 on Jun 15, 2017 19:18:30 GMT -5
If strength is the goal and eventually a contest, you gotta eat in a caloric surplus or you'll spin your wheels. Don't worry about being competitive, concern yourself with getting stronger and doing what it takes to get there. Then you'll be competitive.
Good luck. Glad to see you on here.
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Post by aparrish on Jun 16, 2017 12:46:58 GMT -5
Friday June 16, 2017
Stronglifts Workout B
Squat: Warm-up: Bar X 8, 135 X 5 215: 5 sets of 5 reps
Overhead Press: Warm-up: Bar X 8 100: 5 sets of 5 reps (the last rep of the last set was a challenge, but it felt good)
Deadlift: Work-up: 5 reps of 135, 5 reps of 225 250: 1 set of 5 reps *My form feels like it's getting much better on the deadlift, the lift feels much more efficient.
What assistance work, if any, would you recommend doing with the workout?
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Post by Cormac on Jun 16, 2017 12:59:49 GMT -5
Friday June 16, 2017 Stronglifts Workout B Squat: Warm-up: Bar X 8, 135 X 5 215: 5 sets of 5 reps Overhead Press: Warm-up: Bar X 8 100: 5 sets of 5 reps (the last rep of the last set was a challenge, but it felt good) Deadlift: Work-up: 5 reps of 135, 5 reps of 225 250: 1 set of 5 reps *My form feels like it's getting much better on the deadlift, the lift feels much more efficient. What assistance work, if any, would you recommend doing with the workout? As a beginner you don't really need too much assistance work as the bulk of your training should be focused on basic multi joint exercises like the squat,bench,deadlift and overhead press. In saying that I feel a little accessory just to keep training fun is fine, i'd recommend mostly upper back work to even out all the benching and overhead pressing you will doing, so pullups,barbell/db rows, lat pulldowns and band pull aparts can be incorporated at the end of your workout. Pick one variation and add it to the end of your workout for 3 sets of 8-12 reps.
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Post by Ryan on Jun 16, 2017 14:53:59 GMT -5
Friday June 16, 2017 Stronglifts Workout B Squat: Warm-up: Bar X 8, 135 X 5 215: 5 sets of 5 reps Overhead Press: Warm-up: Bar X 8 100: 5 sets of 5 reps (the last rep of the last set was a challenge, but it felt good) Deadlift: Work-up: 5 reps of 135, 5 reps of 225 250: 1 set of 5 reps *My form feels like it's getting much better on the deadlift, the lift feels much more efficient. What assistance work, if any, would you recommend doing with the workout? As a beginner you don't really need too much assistance work as the bulk of your training should be focused on basic multi joint exercises like the squat,bench,deadlift and overhead press. In saying that I feel a little accessory just to keep training fun is fine, i'd recommend mostly upper back work to even out all the benching and overhead pressing you will doing, so pullups,barbell/db rows, lat pulldowns and band pull aparts can be incorporated at the end of your workout. Pick one variation and add it to the end of your workout for 3 sets of 8-12 reps. Great advice. Oh, and drill form/technique. Habits you form now will help determine your strength ceiling, so form good ones.
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Post by aparrish on Jun 19, 2017 14:29:27 GMT -5
Monday June 19, 2017
Stronglifts Workout A
Squat: Warm-up: Bar X 8, 135 X 5, 185 X 5 220: 5 sets of 5
*I'm trying a wider stance and, for me, it works a lot better. Especially on my knees.
Bench: Warm-up: Bar X 8, 135 X 5 170: 5 sets of 5
*I had another guy spot me on the last set because the 4th was pretty tough, but I didn't miss a rep.
Barbell Row: Warm-Up: Bar X 8 100: 5 sets of 5
*I might use less weight on this exercise next time, I feel my form is slipping into my later sets.
EZ Bar Curls: 70: 3 sets of 5
I wanted to do some more assistance work but I ran out of time and didn't want to rush the the "main" lifts.
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Post by dbunch on Jun 20, 2017 7:38:18 GMT -5
Thank you both for the warm welcomes. I've struggled with weight nearly all of my life so I am a bit cautious with caloric surplus, however I know it is necessary and as long as I'm not putting trash in my body, it will be beneficial. I'm increasing how much I eat slowly because I've found that I can't eat a lot at a time (I get full pretty quickly) and I'm nervous that I will gain a lot of my fat back. I'm currently training in Pittsburg, KS. It is in the very southeast corner of the state, about 2 hours south of KC. I'm working on getting my Masters at Pittsburg State University and I workout at the recreation center on campus. Omaha isn't too bad of a drive. I will certainly look into that, thank you. I get it. Weight has always been my biggest struggle throughout life. I wont say that I've lost the battle as much as I've come to terms with my weight. The one bit of experience I can offer that I don't think a lot of people conceder is When looking for a companion find someone who is equally committed to a healthy life style as you are. Otherwise they will eventually end up derailing your efforts. not intentionally but it will happen none the less.
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Post by aparrish on Jun 20, 2017 18:34:10 GMT -5
Thank you both for the warm welcomes. I've struggled with weight nearly all of my life so I am a bit cautious with caloric surplus, however I know it is necessary and as long as I'm not putting trash in my body, it will be beneficial. I'm increasing how much I eat slowly because I've found that I can't eat a lot at a time (I get full pretty quickly) and I'm nervous that I will gain a lot of my fat back. I'm currently training in Pittsburg, KS. It is in the very southeast corner of the state, about 2 hours south of KC. I'm working on getting my Masters at Pittsburg State University and I workout at the recreation center on campus. Omaha isn't too bad of a drive. I will certainly look into that, thank you. I get it. Weight has always been my biggest struggle throughout life. I wont say that I've lost the battle as much as I've come to terms with my weight. The one bit of experience I can offer that I don't think a lot of people conceder is When looking for a companion find someone who is equally committed to a healthy life style as you are. Otherwise they will eventually end up derailing your efforts. not intentionally but it will happen none the less. I certainly agree. I lost a little bit of weight before my wedding last summer (Sunday will be our anniversary), but neither me or her were very healthy at all. We didn't work out and we ate whatever we wanted, whenever we wanted so I gained all of the weight I lost plus some more. She does not struggle with weight at all, however, since I began in January she has been super supportive. She joins me at the gym from time to time, has helped to change the way we eat, and helps me whenever temptations arrive. I do not enjoy healthy foods, but she is helping me branch out. On a similar note, I've been increasing my calories slowly over the past week. I've found that it is difficult to eat enough protein so I have made protein shakes with milk, coffee, whey, and Halo Top Ice Cream for after my workouts.
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Post by Ryan on Jun 20, 2017 19:55:06 GMT -5
So far so good. Keep it up.
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Post by dbunch on Jun 21, 2017 7:59:04 GMT -5
Great Job so far
You had mentioned adding cardio when I hear that I typically hear walking/jogging/running If this is true may I suggest instead of cardio you try conditioning. (lol - semantics) What I'm thinking are sled drags, prowler pushes, load carries, weight complexes, The get your heart rate going just like cardio but incorporate strength training and frequently take less time. The reason I suggest this when I did a lot of cardio I lost weight but I also lost a lot of strength. It is possible to do both (lose/maintain weight and get stronger) but I think you have to really get you diet dialed it to make it work.
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Post by aparrish on Jun 21, 2017 16:00:28 GMT -5
Wednesday June 21, 2017
Stronglifts Workout B
Squats: Warm-Up: Bar X 8, 135 X 8, 185 X 8 225: 5 sets of 5
Overhead Press: Warm-Up: Bar X 8 105: 5 sets of 5
Deadlift: Work-Up: 135 X 5, 225 X5 255: 1 set of 5 300: 1 set of 3 *I felt good after my set of 255. My form felt great and the pull was efficient so I wanted to challenge myself to a heavier triple while maintaining my form. I'm resisting the urge to "test my max" and sticking to the program.
Assistance Work/ Conditioning: I did 4 circuits of Dumbbell Flyes (10 reps with 30 lbs in each hand), Zottman Curls (5 reps with 25 lbs in each hands), and weighted carries (30 yds with 80 lbs in each hand).
It's ironic that I mentioned my wife yesterday, she joined me today and did the same workout for the first time (usually when she joins, she does cardio and strength machines). Previously she has feared the barbell, but she was able to squat and deadlift today.
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Post by aparrish on Jun 23, 2017 20:26:43 GMT -5
Friday June 23, 2017
Stronglifts Workout A
Squat: Warm-Up: Bar X 8, 135 X 5, 185 X 5 230: 5 sets of 5
Bench: Warm-Up: Bar X 8, 135 X 5 175: 5 sets of 5 (3 reps on last set)
Row: Warm-Up: Bar X 8 90: 5 sets of 5
EZ Bar Standing Curl: 70: 3 sets of 5
I felt soreness in my glutes when I started with my squats. A weekend off will probably be beneficial. I'll be traveling down South for a while.
Since I missed my last 2 reps of bench, my next workout will be at the same weight, correct?
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Post by aparrish on Jun 26, 2017 21:56:29 GMT -5
Monday June 26, 2017
Stronglifts Workout B
Squat: Warm-Up: Bar X 8, 135 X 5, 185 X 5 235: 5 sets of 5
O.H.P: Warm-Up: Bar X 5 110: 5/5/3/3/3
Deadlift: Work-Up: 135 X 5, 225 X 5 260: 1 set of 5 315: 1 set of 3
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Post by aparrish on Jun 29, 2017 8:36:22 GMT -5
Wednesday June 28, 2017
Stronglifts Workout A
Squat: Warm-Up: Bar X 8, 135 X 5, 205 X 5 240: 5 sets of 5
Bench: Warm-Up: Bar X 8, 135 X 5 175: 5 sets of 5 *I had the guy working at the rec center at the beach spot me on the last set and he was kind but a terrible spotter. He helped a little when I started to struggle in the last rep, but I could've done it without assistance.
Row: Warm-Up: 45 X 5 95: 5 sets of 5
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Post by dbunch on Jun 30, 2017 8:27:38 GMT -5
Good spotters are worth their weight in gold. The first time I have some one new spot me I tell them don't touch the bar unless I tell you to take it.
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Post by aparrish on Jul 1, 2017 10:28:41 GMT -5
I will definitely tell them that next time. Yesterday I worked out with an old friend who is into classic bodybuilding. We started with deadlift and then I did his program for back. My training options are limited on vacation so I'll take what I can get. Our workout looked kind of like this: Deadlift: 135X5 225X5 275X5 315X3 The guy I was with did attempted to pull 405 and was almost successful. He weighs 165 pounds. Lat Pull Down: 120: 5 sets of 10 Seated Row: 100: 4 sets of 12 Bar Pull Down: : 4 sets of 12 Upright Barbell Row: 65: 5 sets of 10 I'm hoping to find a gym and time to continue strong lifts next week on vacation.
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Post by aparrish on Jul 10, 2017 22:32:47 GMT -5
Monday July 10, 2017
Stronglifts Workout A
Squat- 245: 5 sets of 5
Bench- 175: 5/5/4/3
*my week off really affected my bench and I didn't eat a whole lot while travelling this weekend.
Row- 100: 5 sets of 5
Dumbbell Flyes-Zottman Curls- Farmer Walk Circuit
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Post by aparrish on Jul 12, 2017 16:33:01 GMT -5
Wednesday July 12, 2017
Stronglifts B
Squat:5X5@250
O.H.P.: 5/5/5/4/3@110
Deadlift: Workup to 265 (1X5)
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Post by aparrish on Jul 14, 2017 16:30:32 GMT -5
Friday July 14, 2017
Stronglifts Workout A
Squat: 255@5X5
Bench: 155@5X5
Row: 105@5X5
EZ Bar Curl: 75@3X5
Alternating Dumbbell Press: 45@3X8
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Post by aparrish on Jul 16, 2017 20:31:24 GMT -5
Sunday July 16, 2017
Stronglifts Workout B
Squat: 260@5X5
O.H.P.: 110@5X5
Deadlift: Work-Up to 1 set of 5@ 275
Circuit: 3 sets of this circuit
Dumbbell Flyes: 30 for 10 reps Zottman Curls: 25 for 10 reps Farmer Carries: 85 pounds 20ish yard
On another note, does anyone lift in the springfield, missouri area? I'll be working in the area for the next two weeks.
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Post by aparrish on Jul 18, 2017 15:31:42 GMT -5
Tuesday July 18, 2017
Stringlifts A
Squat: 265@5X5
Bench: 150@5X5
*slow reps to work my form.
Row: 110@5X5
EZ Bar Curl: 80@3X5
Dumbbell Flyes: 30s@3X10
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