T Nation

Stronglift 5x5 Program Traning Log

Back on Stronglifts 5x5 after trying different program with minimal gains for the past 6 weeks.

Tuesday (Aug 26)

Squats 5x5 - 215lbs (Narrow stance)
Barbell Row 5x5 - 160lbs
Military Press 5,5,4,3,4 - 135lbs (need to hit 5x5 on this before progressing)
Chin-ups 5x3 (3 reps of 5)

Extra:
Rope Crunch - 140x8x3
Dumbbell Row - 85x3x3
Hanging Leg Raises - 5x3 (3 Sets of 5)

Weight - 187lbs
Height - 5’10"
Body Fat - ?
Body Type - Slow Gainer
Supplements - Fish Oil, HOT-ROX Extreme, Whey Isolate Protein
Experience - On and off for three years. Completely focused for the last six months i.e. actually on a Program
Diet - Anabolic Diet all week (Less then 30g of Carbs a Day, 200g of Protein). Eat whatever I want on the Weekends (usually high carb but only complex. I hate sugar and NEVER eat simple carbs)

Thursday (August 28)

Squat 5x5 - 220 lbs
Smith Machine Bench - 100 x5, 150x5x2, 170x4x3
Bench Press - 160x5x5, 165x3, 180x1
Lunges - 120x3x5
Dips - 7x3
Dumbbell Press - 160x4x3
Hanging Crunches - 6x3

Note - Gotta get my Bench up!!

Sat August 30th

Squat - 225 5x5
Barbell Row - 155 5x5
Military Press - 135 5x3
Chinups - 3x6

Tuesday Sept 2

Gym was closed plus had to fly out of town so worked out at crappy company gym during lunch:

Leg press (Yuck) - 413 6x6
Dumbbell Press - 90 3x5
Machine Incline Bench (Yuck) - 155 6x5
Rope Chest - 140 6x5
Plus some other crap that isnt worth listing here

Wednesday Sept 3rd

Squats - 230 5x5

BenchPress - 185 5x4 1x4

Dumbbell Row - 80 5x5

Bicep Curl - 60 5x5

Incline Bench - 155 4x5

Machine Chest - 130 3x5

Rope Crunch - 70 3x6

Felt Great on the Bench Press today! Dunno why but it was a good bench day

Monday September 8th

Squats - 235 5x5

BenchPress 190 5x4 1x4

Barbell Row - 160 5x5

Dips - 2x8 1x10

Dumbbell Row 85 3x4

Wednesday September 10th

Squats - 240 5x5

Bench press - 190 5x5

Military Press - 135 3,3,3,4,3

Pullups - 5,5,5

Friday September 12th

Squats - 245 5x5

Bench Press - 195 5x5

Incline Press - 155 3,3,4,4,4

Dips - 8,8,6

Monday September 15th

Squats - 250 5x5

Bench Press - 195 5x5

Incline press - 155 4,4,4

Dips - 6,6,8

Wednesday September 17th

Squats 255 5x5

Bench Press - 200 5x5

Barbell Row - 155 5x5

Pullups - 6,6,4

Friday September 19th

Squats - 260 5x5

Bench Press - 185 - 4,4,4,4,4 (Deloaded to Fix Form)

Military Press - 125 5x5

Dips - 6,6,6

Tuesday September 23rd

Squats - 265 5x5

Bench Press - 190 5x5

Barbell Row - 165 5x5

Dumbbell Row - 80 5x3

Barbell curl - 80 5x5

Friday September 26

Squats - 270 5,5,3,4,4,2

Bench - 195 5,5,4,4,4

Military Press - 125 4,4,4

Dips - 8,7,6

Felt bad today. Very low carb all week so had low energy.

Monday September 29

Squats - 270 5x5

Bench - 200 5x5

Barbell Row - 165 5x5

Dips - 10,9,8

Wednesday october 1

Squats - 275 5,4,3,4,5,3,2 (Need to hit 5x5 before continuing)

Bench - 205 5x6x5x4x6

Military Press - 130 5,4,5,4,3

Lunges - 140 3,3,3

Pullups - 8,4,7

Fri October 3rd

Squats - 225 7,6,5,4,5,4

Bench - 205 4,6,4,4,4

Incline Bench - 155 5,5,5,5,5

Dips - 10,9,8

Mon Oct 6th

Squats - 245 5,5,5,5,5,4,3,3

Bench - 205 5x5

Incline Bench - 175 5x5

Deloading for a week.

Did you see that the base Stronglifts program changed recently? I actually like the new exercise selection.

Damn I did not even realize it changed. Switching to the new format starting next week. See how it goes. I was hating Barbell Rows anyway lol

Tuesday Oct 7th 2008

Pullups - 5,5,4,4

Barbell Rows (Palm Up) - 175 5,5,4,4,4

Dumbell Row - 85 5x5

Barbell Curl - 85 5,5,4,5,4

Dumbbell Press - 55x2 (110lb) 5,5,5,5

Rope pull - 100 5,5,5,5,5

yeah, don’t jump to any conclusions about the inverted row being easy :stuck_out_tongue: I do like that as a choice though. When the weight got high, which meant about 90% of my body weight, the body english required to get it off the floor became unsafe.

I’m not sure how I feel yet about not doing dips. Time will tell.