Week 1

Oct 22, 2012 – WORKOUT A (Squat, Bench Press, Barbell Row)

Squat
5×5 45 lbs.

Bench
5×5 45 lbs.

Row
5×5 65 lbs.

Notes
First day of Stronglifts 5X5. I was a bit nervous going to the gym and starting the program, more concerned what other guys might think of me lifting with very little weight. Who cares, though. Right? I really like what I have read about this program and I took the first step today. Considering I haven’t lifted free weights since about 2001, I was a bit concerned about using the correct form. Reading information and watching videos can only provide you so much information and detail.

These early workouts are more to build and use good form before the weight becomes too heavy and you must make adjustments, worse deload or plateau sooner than anticipated. Along with workout A I also did 5X5 dips (assisted 30 lbs), 3×20 crunches and spent 30 minutes on the elliptical trainer.

Oct 24, 2012 – WORKOUT B (Squat, Overhead Press, Deadlift)

Squat
5×5 50 lbs.

Press
5×5 45 lbs.

Deadlift
5×5 90 lbs.

NOTES
Day 2 started with adding 5 lbs. to the squat, using the empty bar (45 lbs.) for the overhead press and the recommended 90 lbs for the deadlift. I am still concerned about my form on the squat. In the coming week I would like to record video of my squats and upload it to the SL5X5 Inner Circle to get feedback. I continue to read and view videos hoping that my form is correct so I don’t end up with an injury. I am surprised I am able to squat parallel with relatively no pain in my reconstructed knee (right ACL). The OHP and deadlift feel awkward, but I believe that’s only because I have never accomplished these moves or used these exercises in the past. I also did 5×5 dips (assisted 30 lbs), 3×20 crunches and spent 30 minutes on the elliptical trainer.

Oct 26, 2012 – WORKOUT A (Squat, Bench Press, Barbell Row)

Squat
5×5 55 lbs.

Bench
5×5 55 lbs.

Row
5×5 70 lbs.

Notes
I keep having “thoughts of strength”, knowing I can lift more than what I have started with. Since I have never worked out on a regular basis with free weights the recommendation was to start with the empty bar. Maybe I should have tested my “1RM” or 1-rep max and starter with a higher weight. Knowing that I wasn’t strong, that probably wouldn’t have been the best idea. So even though these weights are “easy” I will still continue to see progress, hopefully for the full 12 week program. More progress today, increasing weight across the board on each lift.

As I mentioned the previous two days these early sessions are about correct form, most importantly when doing squats. I am somewhat concern about the wrist pain I am experiencing. I have the barbell in a low bar position, with the hand holding the barbell quite wide. The angle at which the wrists are cause pain getting into that positions and immediately after I rack the weight when I am done with my set. I haven’t found any resolution to this problem, maybe the more I squat, the more I will become comfortable with my wrists in this temporary position.

In sticking to my prior sessions in the gym, I continue to do 5×5 dips (assisted 20 lbs.), 3×20 crunches and spent 30 minutes on the elliptical trainer.

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