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.. :biglifter:
SL5x5 (Weeks 1-8)
Barbell Bench Press
Barbell Bent Over Row
Barbell Overhead Press
SL5x5 (Weeks 9-12)
Barbell Bench Press
Barbell Overhead Press
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).
Now, the main problems I have with doing SL5x5:
- It's hard to do a lot of running (I need to increase my speed/VO2)
- Lacks volume (personal thing)
The goal of this program is to still increase my strength, add volume and allow 2-3 intense running sessions.
I think I hit a lot of my problems with the accessory work too.
- Deficit Deadlifts -> Difficulty at the bottom.
- Good Mornings/Back Extensions -> Difficulty in the hole.
- Pull-ups/Push-ups -> Need to increase how many I can do.
As for the running sessions, my goal is to drop my 2.4km run from 11mins to a 9:45mins.
So I'm currently trying to do 2-3 sessions of speed/distance (5k) training, but with all the SL5x5 squatting, I'm not 100%.
Also, I'm hoping to use this template for at least the next year. Maybe rotate through the accessory work a bit, but not many changes.
Wendler 5/3/1 Template may not be final
Military Press 5/3/1
Close-Grip Bench Press 3x10
Dumbbell Shoulder Press 5x10-20
Deficit Deadlift 3x10
Dumbbell Rows 5x10-20
Barbell Bench Press 5/3/1
Incline Barbell Bench Press 3x10
Dumbbell Bench Press 5x10-20
Back Squat 5/3/1
Good Morning 3x10
Leg Press 5x10-20
Back Extensions 5x10-20
Overall a very good template but you do need more squats. I would drop the good mornings and add more squat sets.
I would agree with BTB. For now change out the GMs with a squat variation of your regular stance. Sometimes wide, sometimes a little more narrow. I saw you said you have some issues coming out of the hole. Narrow stance, toes out, squats with no belt will really help this. Lighter weight, really work the core and staying upright. When in doubt, Squat!
Fine training and progress! I agree with the others, moar squats!
Here's a video (few weeks back) of my form. Guy with gray sweat pants.
I'll film myself tomorrow with a wider stance and keep it somewhat unedited.
(I don't have 15 posts yet, can't embed YT)
Just got back from the gym.
I tried those wide stance squats today in place of front squats.
First set at 205lbs gradually went up to 225lbs on my fifth, which is now my PR.. and blows my mind I could do it.
Tonight's bigest brick wall were the OHPs.
Went up to 120lbs, I had to push press my first rep (which I didn't count) and then I had the momentum to do my reps.
OHP is now my hardest lift in the program.
Deadlifts, I did 1x3x290lbs which is 5lbs heavier than last session.
Stopped at three because my lower back was starting to thump, I expected it coming in since I had to shovel 2-3 feet of snow last night and this morning.
I was surprised at how quick it went up and didn't have any issues with grip or back rounding up. Hips weren't shooting early.. overall pleased.
And finally, the pull ups. Managed to do 3x5 with a 5lbs extra weight... progress! I'll take every bit on this one.
So it looks like I'll use that wide stance squat in the 5/3/1.. just wondering if I should do the 5/3/1 sets (big lift) on wide or narrow stance, and the other do 3x10.. probably make a thread if this isn't read lol
What a great gym sesion tonight.
Easily hit a new bench PR of 195lbs, going for at least 200lbs next time for sure.
My setup was probably the best I've had so far..
I used the "traps tuck" mentionned in a tnation video by CT, wow.. felt great.
Didn't want to go full out and break 200lbs, simply to have progression next session.
Squats went well too, almost bitched out after 3rd set, but two more sets went up easy.
I'm not using a wide stance, I'm able to go about an inch lower than parallel and boy, my quads and posterior chain all get recruited. Feels amazing. (was using 225lbs, 5x5, new PR eh)
Dips were easy, definitely going up to 50-55lbs extra weight (using 45lbs so far).
Inverted rows are awesome, feeling it much more than a bent over, so I'll stick with those for now. ROM is good, looking at another session with extra 25lbs and then moving to a 35lbs. (almost did 3x10 reps with the 25lbs (11-9-10)).
Three more sessions of SL5x5.. looking forward to DL now.. back is 100% recovered... :mh:
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