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Old 02-26-2013, 10:06 PM   #1
ndrwdslv
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Join Date: Feb 2013
Location: Anchorage, AK
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Default da Silva's Training Log

Here's my journey through my first SL5x5 cycle.
I've been alternating BS/FS because I can go deeper on FS, plus it works my abs and overall posture/mobility.
After weeks of trying to feel the Bent Over Row properly, I just replaced it with Inverted Rows after finding an old SL5x5 version.
I also added dips and pull-ups because I need to do more pull-ups and I love dips plus they carry-over well.

I use powerlifting tech/forms and do use the belly breathing (amazing!).

Overall, I'm happy with the progress, my only roadblocks have been the Bent Over Rows and OHP.
I've finally figured out my form for the OHP and been feeling/progressing much better.

If you want to critique my form, my friend and I post our workouts regularly on YouTube.. search GhettoGainz..

SL5x5 (Weeks 1-8)
Workout A
Back Squat
Barbell Bench Press
Barbell Bent Over Row

Workout B
Front Squat
Barbell Overhead Press
Deadlift

SL5x5 (Weeks 9-12)
Workout A
Back Squat
Barbell Bench Press
Inverted Rows
Dips

Workout B
Front Squat
Barbell Overhead Press
Deadlift
Pull-ups

Progress (Weeks 1-10)
Back Squat // 135lbs -> 210lbs
Barbell Bench Press // 135lbs -> 185lbs
Front Squat // 130lbs -> 180lbs
Barbell Overhead Press // 95lbs -> 115lbs
Deadlift // 175lbs -> 285lbs
Inverted Rows // BW -> 25lbs
Dips // BW -> 45lbs
Pull-ups // BW
Barbell Bent Over Rows // 125lbs -> 155lbs

I'm 5'10, 180lbs right now.
Started at 195lbs (Sept 12) and went down to 175lbs (Dec 12) with a different program (3x20-25 reps style).
Obviously I changed my eating habits which helped lose weight, I'm now taking protein (almost 1g/lb) and just started creatine (5g/day).

Last edited by ndrwdslv; 02-26-2013 at 10:11 PM. Reason: Changing title, adding weight/height
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