rickjames the n00b

rickjames · 29 May 2019 at 15:07

Missed Monday, but back at it today. Very, very patchy, but working out is better than nothing

Workout A 29/5/19

Squats 2x5 @ 20KG, 1x5 @ 40KG, 1x3 @ 55KG 5/5/5/5/3 @ 70KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 40KG
Barbell Row 0x5 @ 45KG

Couldn't quite get there with the squats, so we deload on Friday. Took the decision ahead of time to deload slightly on BP to address my grip. Couldn't get the ROWs in due to work constraints.

rickjames · 5 Jun 2019 at 07:50

Was away Fri/Mon so not feeling particularly great. Also out of nowhere turns out I've pulled a hamstring of some kind, only really occurred to me when squatting. Have deloaded a little more than I am supposed to in order to build it up slowly

Workout B 05/06/19

Squats 2x5 @20KG, 1x3 @40KG 5x5 @ 55KG
OHP 5x5 @ 27.5KG
Deadlift 1x5 @ 60KG, 1x5 @ 80KG, 0x5 90KG

Deloading next time on the deadlifts; also getting mad sweaty when doing them and holding the bar

rickjames · 7 Jun 2019 at 13:28

Workout A 7/6/19

Squats 2x5 @ 20KG, 1x3 @ 40KG, 5x5 @ 57.5KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 42.5KG
Barbell Row 5x5 @ 45KG

Musty Pie · 12 Jun 2019 at 16:47

Hi Rick,

your starting similar to me, i didnt check all the thread but why are you starting with smaller warm up sets? Is this to ensure good form?

Ive been doing SL program since the 19th of May, but been thinking about smaller warm up sets. We are quite close in terms of weight, so might look to keep an eye on your progress in line with mine?

Im up to the below:

SQ: 85KG
BP: 55KG
BBR: 55KG
DL: 85KG
OHP: 47.5KG

Keen for your feedback on how your finding the program?

Im at the point where squats are starting to feel heavy, as is the OHP, but things like bench are still a breeze for me at the moment so might jump the weight up next week.

Maybe ill also consider a log in here to so we can have a comparison.

rickjames · 17 Jun 2019 at 11:44

Hi,

The app suggests those warmup sets, so I go ahead and do them. Simple really. I'd probably say your own progress is a lot, lot further than mine. Program is OK, but I wouldn't say I'm seeing any noticeable changes after nearly 12 weeks on it with a rather drastic change in my diet as well. Dunno what gives, really.

As for myself had a nightmare work week which means I wasn't able to go in at all which wasn't particularly great. Back in today, dropped the weight.

Workout B 17/06/19

Squats 2x5 @20KG, 1x3 @ 35KG, 5x5 @ 50KG
OHP 5x5 @ 25KG
Deadlift 1x5 @ 60KG, 1x5 @ 70KG

Really bad niggle around my left hamstring when squatting, knees are giving it a little bit as well.

Musty Pie · 17 Jun 2019 at 14:00

Are your knees giving in inwards?

I think with this program, at least for me, consistency is key.

I think (and I'm no expert) but you cant build strength without regular workouts and regular rest. Missing a week or having too long between workouts is probably detrimental to the program? But that also cant be helped when life takes over.

What are you eating on a day? I've not really adjust my diet too much. But I'm also not tracking my weight. When I do want to I think ill focus more on Macros and calories etc.

rickjames · 17 Jun 2019 at 21:45

Oh, just meant a little bit of pain, that's all.

As far as breaks etc are concerned I'm sure someone else can chime in, but a week out of however many isn't too detrimental; I've been at it 12 weeks now and up until last week had only missed 3 sessions.

Food for me; eggs, ham, chicken, steak, sweet potato, yoghurt, peanut butter sandwiches, whey shake (workout days only)

rickjames · 20 Jun 2019 at 09:20

Workout A 20/6/19

Squats 2x5 @ 20KG, 1x3 @ 40KG, 5x5 @ 55KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 40KG
Barbell Row 5x5 @ 40KG

rickjames · 26 Jun 2019 at 18:53

Workout A 24/6/19

Squats 2x5 @ 20KG, 1x3 @ 40KG, 5x5 @ 57.5KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 42.5KG
Barbell Row 5x5 @ 42.5KG

rickjames · 26 Jun 2019 at 18:55

Workout B 26/06/19

Squats 2x5 @20KG, 1x3 @ 40KG, 1x5 @ 50KG 5x5 @ 60KG
OHP 2x5 @ 20KG, 5x5 @ 30KG
Deadlift 1x5 @ 60KG, 1x5 @ 70KG, 1x5 @ 80KG

rickjames · 28 Jun 2019 at 20:36

Workout A 28/6/19

Squats 2x5 @ 20KG, 1x5 @ 40KG, 1x3 @ 52.5KG 5x5 @ 62.5KG
Bench Press 2x5 @ 20KG, 1x3 @ 30KG 5x5 @ 45KG
Barbell Row 5x5 @ 45KG

Tired

rickjames · 2 Jul 2019 at 21:03

On holiday. Slightly tricky to stay on schedule, but got a workout in

Workout B 03/07/19

Squats 2x5 @20KG, 1x5 @ 40KG, 1x3 @ 52.5KG 5x5 @ 65KG
OHP 2x5 @ 20KG, 5x5 @ 32.5KG
Deadlift 1x5 @ 60KG, 1x5 @ 75KG, 1x5 @ 85KG

rickjames · 8 Jul 2019 at 09:19

Tried getting a workout in last Friday but just felt physically awful; knees and my right hamstring particular were giving me all sorts of issues. Went in today, dropped the weight

Workout B 08/07/19

Squats 2x5 @20KG, 1x5 @ 40KG, 1x3 @ 52.5KG 5x5 @ 60KG
OHP 2x5 @ 20KG, 5x5 @ 305KG
Deadlift 1x5 @ 60KG, 0x5 @ 75KG, 0x5 @ 85KG

I'm on holiday next week so always kinda keen to get a week in, but after 15 fairly solid weeks I think my body is saying to just give it a break.

This is also my progress chart since starting in April, don't really know what to make of it; definitely don't feel any stronger since starting it all.

Musty Pie · 10 Jul 2019 at 21:05

I think for me, they key with 5x5 has been consistency.

it doesn't seem like it numbers wise, but im definitely feeling stronger.

I had a week off for Holiday and the app suggested a 10% deload which i did for my first workout back, but now im back on plan for the rest of the week.

Are you getting good rest between workout days?

rickjames · 29 Jul 2019 at 17:23

Right, back on it after 3 weeks of holidaying/slacking. Quite happy to take the 30% deload to be honest

Workout A 29/7/19

Squats 2x5 @ 20KG, 1x3 @ 30KG, 5x5 @ 40KG
Bench Press 2x5 @ 20KG, 5x5 @ 32.5KG
Barbell Row 5x5 @ 32.5KG

rickjames · 31 Jul 2019 at 22:28

Workout B 31/07/19

Squats 2x5 @20KG, 1x3 @ 30KG 5x5 @ 42.5KG
OHP 5x5 @ 25KG
Deadlift 1x5 @ 65KG

rickjames · 7 Aug 2019 at 15:06

Workout A 7/8/19

Squats 2x5 @ 20KG, 5x5 @ 37.5KG
Bench Press 5x5 @ 27.5KG
Barbell Row 5x5 @ 30KG

Really slack from me again with not going, pah. MUST DO BETTER.

rickjames · 9 Aug 2019 at 15:56

Workout B 09/08/19

Squats 2x5 @20KG, 1x3 @ 30KG, 5x5 @ 40KG
OHP 5x5 @ 20KG
Deadlift 1x5 @ 57.5KG

Musty Pie · 12 Aug 2019 at 10:16

Good to see you still plugging away! Keep it up.

Ive not updated my log in a while, but ill try do it some point this week.

rickjames · 16 Aug 2019 at 15:06

Workout A 16/8/19

Squats 2x5 @ 20KG, 1x3 @ 30KG, 5x5 @ 42.5KG
Bench Press 2x5 @20KG 5x5 @ 30KG
Barbell Row 5x5 @ 32.5KG

Far too busy to get 3 workouts in the week, frustrating. Should thankfully get the clear for next week, thank God...