Pinkcow's Stronglift 5x5 Training Log

[pinkcow]

You can afford to go wider. I'm assuming you are using subacromial width for your grip. Personally I like about 1/2 thumb's length wider than that for conventional benching.

Thanks Derrick! Do you think I should also switch to decline benching?

 

[derrickgyn]

Thanks Derrick! Do you think I should also switch to decline benching?

The standard decline bench is probably best used for close grip tricep work. EMG studies have revealed that decline close grip benching activates more triceps than flat. Think the middle ground between flat close grip and parallel bar dips.

If benching for chest development, a slight decline or incline will be helpful. Apparently it is less stressful on the shoulder as well.

 

[pinkcow]

The standard decline bench is probably best used for close grip tricep work. EMG studies have revealed that decline close grip benching activates more triceps than flat. Think the middle ground between flat close grip and parallel bar dips.

If benching for chest development, a slight decline or incline will be helpful. Apparently it is less stressful on the shoulder as well.

With my shoulder history I guess I should give it a break and modify my program to decline now.

Shall stack some weights below the lower portion of the benchpress the next time for a decline. I'm alot more concerned with benching safely without tearing my shoulders apart than the development of isolated muscles. As it is I think the military press being an upward motion already stresses the shoulders alot.

Thanks once again!

 

[thegoldenone]

If your shoulder is weak, incorporate shoulder rehab into your workout. Do it after your session. Or you can get a band and do it yourself at home.

 

[pinkcow]

If your shoulder is weak, incorporate shoulder rehab into your workout. Do it after your session. Or you can get a band and do it yourself at home.

yup thank you. I currently do Ys, Ts, and have a band which I do internal and external resistive extensions. It helps but it occasionally comes back. I can hear loud clicking when I raise my arms probably from bursitis. But I really do not want any invasive treatment, though it is tempting to go for an mri.

Decided to take a break completely until next wednesday. deload

 

[Emospence]

19 kph on treadmill.. My workplace gym treadmill max speed 16 nia

What's TS 2.4 timing?

 

[pinkcow]

19 kph on treadmill.. My workplace gym treadmill max speed 16 nia

What's TS 2.4 timing?

Haven't done one after losing weight now that I think of it. Before I engaged in HIIT and lost weight, I was severely overweight 92kg/1.65cm. I failed my 2.4 and was in IPT weight loss programme for 3 years running (prior to that I was in RT). I think it was like 16minutes? All stations 0-1 points. 1 pull up. 20 situp. sbj under 200cm, shuttle run was shuttle jog.

And I can't run now with a torn knee, not for another 2-4months at least. Now I just cycle on the silly bike for 20 minutes. Perhaps I should try again to pass my ippt for my last cycle before MR. Old man must pass!

 

[Emospence]

Haven't done one after losing weight now that I think of it. Before I engaged in HIIT and lost weight, I was severely overweight 92kg/1.65cm. I failed my 2.4 and was in IPT weight loss programme for 3 years running (prior to that I was in RT). I think it was like 16minutes? All stations 0-1 points. 1 pull up. 20 situp. sbj under 200cm, shuttle run was shuttle jog.

And I can't run now with a torn knee, not for another 2-4months at least. Now I just cycle on the silly bike for 20 minutes. Perhaps I should try again to pass my ippt for my last cycle before MR. Old man must pass!

Ho lee schit 92kg 165cm.. How old ish old?

GL with recovery, I'd hate to get injured and have it mess up my routine

 

[derrickgyn]

If you have had a history of shoulder strain etc, and it still interferes with your range of motion and gym routine, it would most probably be due to the scar tissue that has formed. Active release, voodoo flossing, etc might be helpful.

 

[pinkcow]

If you have had a history of shoulder strain etc, and it still interferes with your range of motion and gym routine, it would most probably be due to the scar tissue that has formed. Active release, voodoo flossing, etc might be helpful.

Thanks again derrick. Will look it up! Especially voodoo flossing, never came across that term. I currently have a foam roller for my knee so i bet it will come in useful!

 

[derrickgyn]

Thanks again derrick. Will look it up! Especially voodoo flossing, never came across that term. I currently have a foam roller for my knee so i bet it will come in useful!

Foam rolling is actually a very small part of tissue manipulation. There are tons of other methods which are far more effective than rolling around a foam tube You should take a look at Kelly Starrett's work on youtube, mobilitywod, etc, and if you can get his book, "the supple leopard", it will do wonders for injury prevention, rehab, etc.

Not exaggerating when I say that his methods have drastically changed the way I squat

 

[pinkcow]

Foam rolling is actually a very small part of tissue manipulation. There are tons of other methods which are far more effective than rolling around a foam tube You should take a look at Kelly Starrett's work on youtube, mobilitywod, etc, and if you can get his book, "the supple leopard", it will do wonders for injury prevention, rehab, etc.

Not exaggerating when I say that his methods have drastically changed the way I squat

You are fountain of knowledge! Is your job sports or physio related? Each keyword you type I spend hours on google and even more on youtube.

Now if anyone can tell where can I get a voodoo floss in singapore....! I have been searching most of the online shops last night with no success. Might have to ship from rogue fitness.

 

[derrickgyn]

You are fountain of knowledge! Is your job sports or physio related? Each keyword you type I spend hours on google and even more on youtube.

Now if anyone can tell where can I get a voodoo floss in singapore....! I have been searching most of the online shops last night with no success. Might have to ship from rogue fitness.

Nah i'm only 20. Just love to lift, that's all. I got mine from rogue, but you can get similar equipment from seven weeks out (i think that is the name of the blogshop). The idea if to get a latex band that isn't too thick/narrow.

 

[pinkcow]

Nah i'm only 20. Just love to lift, that's all. I got mine from rogue, but you can get similar equipment from seven weeks out (i think that is the name of the blogshop). The idea if to get a latex band that isn't too thick/narrow.

Nice! 20 and so much results. The feeling of 20 must be awesome, recovery and growth are optimal!

 

[garyyyyt]

You are fountain of knowledge! Is your job sports or physio related? Each keyword you type I spend hours on google and even more on youtube.

Now if anyone can tell where can I get a voodoo floss in singapore....! I have been searching most of the online shops last night with no success. Might have to ship from rogue fitness.

I'm shipping one pair in from Rogue (I think they sell it in a pair) can sell to you the other one.

 

[pinkcow]

I'm shipping one pair in from Rogue (I think they sell it in a pair) can sell to you the other one.

Well I would be glad to take it off your hands kind sir.

 

[pinkcow]

Session 38
Week 10

Back from week of deload.

Squats 112.5kg
Cleared. Now wearing rehbands for squats. Helps position my knee a little better but still just hitting parallel. Not confident to venture ATG.

OHP 55kg
Failed 5/3 on first two sets. I lightened the load to 52.5 for the other 3 sets and cleared them. Better form on lighter load. Voodoo floss and active release on back helped.

Deadlift 125kg
Failed. Only did 3. Rested 5 minutes before attempting another 3.

Feels good to be back after deload! Despite failing on two exercises, I feel like my joints and tendons are less beaten up now and ready for another round of trashing about until christmas. Preparing for DOMSville

 

[pinkcow]

Session 39
Week 11

Squats 112.5->115kg
Cleared. No issues!

Benchpress 67.5-70kg
Trying a decline benchpress now by stacking 4 plates under the bench. feels much better, no pain from shoulders and I can feel more of my chest being worked.

Rows 67.5kg
Failed. Could not complete the last two sets with good form

 

[pinkcow]

Session 40
Week 11

Squats 117.5kg
Cleared, no issues.

OHP 55kg
Failed miserably again. Could not even complete my first set of 5. 2nd set did 3, and the rest I lowered the weight by 2.5kg to clear. Elbows feel pain and uncomfortable just above the elbow. Seems like I need to foam roll my triceps. Wrists also feel stiff in morning.

Deadlift 125kg
Cleared it clean.



Session 41
Week 12

Squats 120kg
Cleared. No issues!

Benchpress 72.5kg
Declines seem to be working. Not much hurt involved during and after the press. No stress on shoulders.

Rows 67.5kg
Cleared the rows. Notice my body tend to pull upwards a little when I lift. I watched videos of other rows, they tend to do the same too. I squeeze my glutes and make a big chest when rowing to prevent too much bounce. any advice?



Session 42
Week 12

Squats 122.5kg
Cleared. I noticed my stance now widening, and I read up on Sumo Squats and now do it. Seems like my body naturally widened the stance to prevent stress on my knee? My inner thighs and glutes are aching after. I can feel all the effort from the inner thighs and gluts more than standard stance squats.

Weights feel heavier. My weight has steadied around 72kg so I am reaching about 1.7x bodyweight squat.

OHP 55kg
Magically I cleared the OHP after doing lots of tricep and underarm foam rolling. My elbows and wrists don't feel so strained now. Anyone has any experience with the same feeling?

Deadlift 130kg
Failed. Only managed 3 reps. Lowered it by 5kg, rested and did another 4.


Session 43
Week 12

Squats 125kg
Cleared. Felt tough! But I cannot wait to reach 3 plates. Now concentrating on Sumo squat stance. Seems better for my knee. Anyone with advise on sumo squats?

Benchpress 75kg
No sweat. Next session will be the 77.5kg mark that I failed and had to reset. Looking forward to clear it finally.

Rows 70kg
Noticed more bounce but I felt strong. It didn't seem as hard and pulled through.


End of 12 weeks
This sessions also marks the end of my 12 weeks of Stronglifts starting from empty bars. I admit I did benchpresses before, but not the deadlifts, squats, overhead presses and rows. Even with a torn ACL and meniscus I think I did okay but have plenty more to look for ahead.

I surprised myself when I weighed in at 72kg. Amazingly I stopped putting on weight even though my appetite now is voracious. I eat alot. Lots of meat, tofu, soya bean milk and tonnes of cashews, almonds which I snack alot.

So far I have kept myself "natural" without whey or shakes. I am still apprehensive about such stuff and feel natural is the way to go.

Visually, I think I don't think my appearance changed alot. I couldn't tell much apart from some toning. The only obvious difference is my core becoming thicker. My stomach area is now sticking out alot more when I just used to be a cardio weight loss bunny. Of course the soft flab that I have from my fatty days are still there. They still jiggle alot but my goal wasn't really about appearance from the start.

Lifting just keeps me happy. I feel happier and more patient. I am alot nicer to my wife now and I was before lifting. I don't lose my temper so easily and I feel more energetic as I force myself to sleep earlier now. This is perhaps the most rewarding thing for me.

 

[JoePilot]

Great progress!

SL 5X5 doesn't end at 12 weeks. By all means, continue!