Workout Log

[yungahdubz]

Stats

• 15 years old
• 5"9.5
• 126 lbs

Goals

• Get to 160lbs bw
• 1.5x bw Squat
• 1x bw Overhead Press

 

[yungahdubz]

31st March

All the exercises I do are performed with a bar which weighs over 5kg, but im not sure how much it weighs exactly so I'm not going to include the weight of it in my log.



Squat - 5x5 - 30kg

Overhead Press - 5/5/5/4/5 - 27.5kg

Bent-over Barbell Row - 5x5 - 25kg

Dips - 1/1/0

• Presses felt good, should have got that last rep in set four but i ****ed up with my balance.
• Really need to imrpove dips.

 

[Quagmire911]

Stronglifts 5x5?

Strange that your overhead press is so close to your squat. Not to bad if you are only starting out I suppose.

If you are using an olympic bar that looks like this:

http://www.pacillo.com/products/olympic_weightlifting_bar_b.jpg

It should weigh 20kg.

If you can only do one rep on the dip, do negatives for a while to build up your strength.

Good luck.

 

[yungahdubz]

Its because I was in a cast for three months due to breaking my ankle twice that my OHP is close to my squat .

Whilst in the cast i was doin seated press so i had gotten shoulder/tricep work.

Btw, what do you mean by negative?

 

[Quiksilver]

Good work man, in 5 years, you'll have girls drooling over you and whispering about you to their friends. That is, if you stay consistent

Good luck

 

[yungahdubz]

Hehe, I do plan on staying consistent. I've been doing barbell rows and seated presses for a couple months whilst my ankle was healing so I've been working out for a while before i started stronglifts 5x5

 

[Mad Manic]

Good work man, in 5 years

LOL. We want 30 inch arms by tomorrow!

MM

 

[yungahdubz]

02 April

Squat - 5x5 - 32.5kg

• Felt a twang in my lower right back, ached throughout the whole of my workout.

Overhead Press - 4/5/5/4/4 - 28.5kg

• Started with 30kg but couldn't even complete the first set so i lowered the weight.
• Last reps on the last 2 sets were killers. Barbell was just hovering at forehead level as i tried to push it up, but i couldnt, so i finished the set off with a push press.

Deadlift - 1x5 - 46.9kg



Bent-over Barbell Row - 5x5 - 26kg

• Really need to work on these, last reps are real killers.

Picked up an injury in my lower right back, its been aching for quite a while now and hurts when everytime i bend it

 

[yungahdubz]

04 April

Squat - 5x5 - 34.5kg

• On the latter reps my form started to detiorate. I was leaning forwards and going onto my toes. Also, i was using my back to pull the barbell up on some reps.
• Back started aching again, lower right hand side.

Overhead Press - 5/5/4/4/4 - 28.5kg

• Kept getting stuck at nose level, think i might have to deload already.

Bent-over Barbell row - 5x5 - 27.5kg

• Finding these really hard atm, some of the reps arent touching my chest.

Dips - 1/0/0

• Dire

.

 

[Quagmire911]

Squat - 5x5 - 34.5kg

• On the latter reps my form started to detiorate. I was leaning forwards and going onto my toes. Also, i was using my back to pull the barbell up on some reps.
• Back started aching again, lower right hand side.

• 
  
  This is most lack of flexibility. For cause and prevention/fixing look in JohhnyIrish's log at the last two pages.
  
  For the dips I would take the advice I gave above and do negatives.

 

[yungahdubz]

Cheers for the advice Quagmire.

 

[MrS]

There's NO SHAME in going with lighter weight.
Can't do a single dip? Do some light bench pressing, just the bar, if that. Flat db bench too.
Overhead press, use less weight and better form.
Squat, go heavier.
You're on the right track, kiddo, trying to get to 1.5 bodyweight squat! As opposed to benching a billion pounds.

ANY questions, just pm me, I'd be glad to help!

 

[yungahdubz]

Cheers MrS, appreciate it.

 

[yungahdubz]

Squat - 5x5 - 36kg

• Easier than my last workout. Didn't feel out of breath as much after sets, didn't need as long a rest period in between sets.
• Used better form.

Overhead Press - 5/5/5/5/4 - 28.5kg

• Pissed off about these. Thought i was going to complete all sets but couldn't get the bar up higher than forhead level. I was there trying to push it up for about 10 secs; then couldn't get up any more.

Bent-over Barbell row - 5/5/5/4/4 - 28.5kg



Deadlift - 1x5 - 55.3kg



Seeing as I've stalled three time should i deload on the OHP's, even though i was really close to completeing all sets?

 

[MrS]

remember when doing squats, deadlifts, big low rep exercises, hold your breath IN YOUR STOMACH.

 

[yungahdubz]

Gained over half a stone!

Im pretty sure some of its muscle, but some fat aswel as my school trouseres felt really tight when i put them on this morning.I had problems with my overhead press a week ago, but last workout i overhead pressed 29.5 easy.

Plus it was the first time i didn't get a pump in my triceps, since, i can't remember.

 

[The Bat]

Hey kid, you're doing great and making good progress. Feeling the "pump" does not really mean much so long as you are making a progress...which you are. So keep it up. :cheer:

 

[yungahdubz]

Squats - 5x5 - 36kg

Felt quite easy, squatted down really far, like hte top of my knees were touching the bottom of my knees.


Bent-over Barbell Rows - 7x5 - 28.5

These felt a LOT easier than usual, so i did 2 more sets.

Any reason why i didn;t get a pump in my biceps? this is the first time i haven't gotten one since a few months.


Overhead Press - 5/5/5/3/4 - 31kg

Should have got 5 reps i think on the 4th set, but i went all dizzy and started seeing spots :S . To make sure i didn't go flying backwards i held the barbell above my head a few seconds on a couple of the reps and i think it drained my strength for that set.

I also didn't get a pump doin these, even though it was probably the hardest ovhp workout i've ever done. Any reason for this aswel? This is the second time i haven't got a pump now in months.

I know it doesn't mean too much, but i find it weird that i suddenly stopped getting them, not even slightly.

 

[shaunuk]

lol, I don't even notice pumps in anything other than my arms and maybe my chest anyway mate. Don't overanalyse. I don't know if a pump in your shoulders is even noticeable and it definitely isn't an indicator of the effectiveness of your training...increasing weights/reps are.

 

[yungahdubz]

Squats - 1x20 - 30kg

• I've moved house so that why I havent been consistent in posting my workout logs. The problem is I've moved into a tiny house and I've got no room for a squat rack. To substitute for this, I have to powerclean the barbell onto my chest, then push press it above my head and onto my back. I found out that my bar weighs 10 kg, so i was trying to clean 48.2kg onto my chest, which i just couldn't do, apart from the first set which i completed. So instead, i did 1 set of 20 reps as it says in squats and milk, which is a program designed to bulk up, which is what I'm essentially trying to do. Was this the right thing to do?
  
• I did 10 reps, after i had to have a break but it says not to put the barbell down, but it was digging into my back so i had to. Had about a 20sec rest, then completed the rest of the 10 reps.

Overhead Press - 5x5 - 31kg

• Felt quite easy apart from 4th+5th reps on 4th+5th sets, they had me out of breath and it was hard to push it up.

Barbell Rows - 5x5 - 30 kg

• Felt quite hard

Deadlift - 1x5 - 58.3kg

• Felt quite easy.

• Is it alright for me to mix squats and milk together with 5x5? I'm seeing progress usuing 5x5, but i cant clean 48kg onto my chest