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Old 10-13-2014, 03:11 PM   #1
Got2Squat
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Default Got2Squat's novice linear progression log

I am currently in week 16 of my first ever strength training program. I am doing the StrongLifts 5x5 program, although I have progressed into doing 3x5 for all exercises. I was 42 when I started the program, 5'8" tall and 156 pounds. The program is three days a week, so I run it Monday, Wednesday, Friday with weekends off. The extra rest on weekends has been coming in handy.
Workout A:
Squat
Press
Deadlift
(Chins)

Workout B:
Squat
Bench
BB Row

I started doing chins around week 14. My starting weights were:
Squat: 70 lbs
Press: 55
Bench: 95
Row: 75
DL: 95
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Old 10-13-2014, 03:18 PM   #2
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OK, so today's workout is a fastforward from day one to current:

Stronglifts 3x5, Monday week 16:
179 lbs (and now age 43)

Squat:
275 3x5 (+5) Have not stalled or deloaded on this yet, but feel like I am getting close

Press: Rehab from hurting my shoulder week 12 or so
85 3x5 (+10) 65% of 5RM

DL:
335 1x5 (+5) No stall or deload yet, should progress for a while here
375 x 1 (+20) PR Not a true 1RM, just a heavy single. Don't want to mess up recovery.

Chins:
BW x 15, 14, 10 Little tired from the heavy single I think.
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Old 10-15-2014, 05:28 PM   #3
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StrongLifts 3x5, Wednesday week 16:

Squats:
280 3x5 (+5)

Bench: Working back up after shoulder injury
45 x 20
45 x 20
95 x 5

135 3x5 (+20) All reps paused, felt fine.

BB Rows:
185 5x5 No increase, doing 5 sets since I am keeping the weight light.
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Old 10-17-2014, 07:02 PM   #4
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StrongLifts 3x5 Friday week 16:

Squats:
280 x 5 (added weight incorrectly)
280 x 5
285 x 5 (+5) correct weight, barely got it.

Press: Rehab, up to 75% work weight
45 x 10
45 x 10
65 x 5

95 3x5 (+10) Still feeling fine

DL:
340 1x5 (+5)

Chins:
BW x 15
BW x 12
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Old 10-22-2014, 09:35 AM   #5
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SL 3x5 Monday week 17

Squats: First stall
285 x 5 (+5)
285 x 4
285 x 4 Going to take a light day Wednesday for recovery and deload for Friday to 255.

Bench: Working up/rehab
155 3x5 (+20) 80% of pre-injury work weight

BB Row:
185 4x5 Have not moved up on these in a while, in order to keep form. Recent addition of chins has improved arm strength, may go up a bit.

Chins:
BW x 12, 11, 9 I have been doing these after DL's, they were harder after rows so I will probably stick to DL day for these.
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Old 10-23-2014, 05:49 AM   #6
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SL 3x5 Wednesday week 17:

Squats: Light day after my first stall, for recovery
175 3x5 Felt good to take a break

Press: Up to 80% work weight after injury
105 3x5 (+10) Jumping 5 lbs from here

DL:
345 1x5 (+5)
385 x 1 +10 PR
395 x 1 +20 PR

Chins:
BW x 14, 10 A little wiped after the heavy singles on Deads.
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Old 10-25-2014, 05:33 PM   #7
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SL 3x5, Friday week 17

The heavy singles on DL didn't seem to bother me too much, until I started my workout, and realized I was pretty wiped.

Squats: After a light day wednesday, these should have been a breeze, but felt VERY heavy(DL recovery)
255 1x5 First deload(from 285)
255 1x5 These were feeling miserable, so:
225 1x5 These felt better, I was wrecked, going to repeat the 255 Monday and start moving back up from there

Bench:

160 3x5 (+5)This feels like the right weight to start jumping 5lbs. Was moving up quickly after hurting my shoulder a few weeks ago.

BB Rows: Lower back wiped, so used my belt on these, it helped
185 3x5 no increase. I've been pulling this weight for a while and was going to go up this workout, as chins seem to have helped a lot. But, again, I was pretty wiped out.

This was a tough workout for squats and rows, but I did it nonetheless. Looking forward to moving back up on squats next week to see if I can push past my previous stall. Also, going to wait a while before trying anymore DL PR's. When I get close to enough to my 1RM it really takes a few days to recover.
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Old 10-28-2014, 06:41 AM   #8
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SL 3x5 Monday, week 18:

Squats: deload from 285
255 3x5

Press:
110 3x5 (+5) working back up to 127.5 after shoulder injury.

DL:
350 1x5 (+5)

Chins:
BW x 15, 12, 9
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Old 10-28-2014, 09:56 PM   #9
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Looking good in here. What are your goals? Strength? Size?
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Old 10-29-2014, 04:58 AM   #10
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Quote:
Originally Posted by jiorio95 View Post
Looking good in here. What are your goals? Strength? Size?
Thanks man. Only goal is strength. I started training June 30th of this year. The end of this year will mark 6 months. I would like to DL 425, squat 315 x 5, bench 225 x 5, and press 140 x 5. I think those are achievable for me by the end of the year if I don't hurt myself again. My shoulder injury set me back two months on pressing.

I may add in some HIIT a couple times a week, in order to stay fit. I have no interest in being fat and strong.
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