FroztSpectre's Workout Log

[cowed77]

Dun hv to say hw many a side ah, total can alr.. Easier to type too.

Mayb after u progress abit more, can consider not doing squat and deadlift on the same day. Abit taxing on the back. Now mayb still can ba, build up some work capacity or sth.

 

[FroztSpectre]

16th June 2011
Venue: Tampines Clubfitt
Time: 10.00am

Squats:
1x5 40kg [Warmup]
1x5 50kg [Warmup]
5x5 87.5kg

Overhead Press[Im impressed with myself]:
1x5 20kg [Warmup]
1x5 30kg [Warmup]
5x5 42.5kg
[Not really struggling that much, think next tues should be able to do 45kg]

Deadlifts:
1x5 50kg [Warmup]
1x5 60kg [Warmup]
1x5 90kg

------
Extras:
1x17 Pullups

8Min Ab Workout

 

[FroztSpectre]

18th June 2011
Venue: Bedok Clubfitt
Time: 4.15pm

Squats:
1x5 40kg [Warmup]
1x5 60kg [Warmup]
5x5 90kg

Bench Press:
1x5 30kg [Warmup]
1x5 40kg [Warmup]
5/5/5/3/3 - 70kg
[Should've rest for 5mins for the last 2 sets....]

Barbell Rows:
1x5 20kg [Warmup]
1x5 40kg [Warmup]
5x5 60kg
[Still find that my form is not that right... Gotta stick with 20kg first...]

----
No extras today lol. No damn bars for me to do pullups.

 

[kaixax555]

But still damn zai sia

I thought power rack got pull up bar?

 

[FroztSpectre]

But still damn zai sia

I thought power rack got pull up bar?

Someone "camping" the power rack also.... Can't get access to it.

Anyway,
found the part already.

stronglifts-5x5-report.pdf

page 45-47.

Help u quote part of it

This training strategy of adding weight systematically I call Progressive Loading and it is
key to all the training programs in the StrongLifts Ladder of Strength (page 48), including
StrongLifts 5x5. Just like Milo, you'll start light and add weight progressively. You do not lift the same weight workout after workout, week after week, month after month. Guess what:
this would actually make your body WEAKER. Maybe you've been in a situation where you
suddenly can't bench the weight that you can normally bench easily. Well now you know
why: if you always lift the same weight, your body becomes lazy and you lose strength.

Obviously, I'm not going to make you carry a newborn ox daily like Milo did, you'll just use
barbells and add 5lbs to the bar every workout. Here's how the first week of StrongLifts
5x5 looks like when you start with the empty barbell as I recommend you to do...

5lbs = 2.5kg
= 1.25kg per side.

 

[kaixax555]

Someone "camping" the power rack also.... Can't get access to it.

Anyway,
found the part already.

stronglifts-5x5-report.pdf

page 45-47.

Help u quote part of it



5lbs = 2.5kg
= 1.25kg per side.

ok thanks bro

 

[FroztSpectre]

21 June 2011
Venue: Tampines Clubfitt
Time: 10.00am

Squats
1x5 20kg(warmup)
1x5 40kg(warmup)
5x5 92.5kg
(lol.... My previous 1RM is only 90kg)
[struggling and groaning for the last 2reps in the last 2sets lol]

Overhead Press:
1x5 20kg(warmup)
1x5 30kg(warmup)
5/4/3/3/2 - 45kg

Deadlift:
1x5 45kg (Warmup)
1x5 60kg (Warmup)
1x5 95kg
--------
Extras:
Dumbbell Bicep Curls:
2(3x8) 16kg [2 means both arms]

Dumbbell Tricep extension:
3x10 18kg

Dumbbell Shrugs:
2(3x10) 20kg

 

[ROCKET LAUNCHER]

your squat progression is very good

 

[FroztSpectre]

your squat progression is very good

Thanks =D But,
I think i can't add anymore... I really nearly failed on the last rep, whole leg shaking like crazy lol.

 

[kaixax555]

wa so early go gym

 

[KurrysauceD]

Thanks =D But,
I think i can't add anymore... I really nearly failed on the last rep, whole leg shaking like crazy lol.

I would suggest to eat more when this happens during the recovery day ( day after the workout )

On the next workout add the weight and try to take longer rest between sets , especially on last 2. I would recommend around 5- 8 minutes rest if you really need it. Try not to let your leg wobble , may be a indication that you're not keeping everything tight .

 

[rundymc]

If you felt your form was good despite the grinding, up the weight Frozt. If form wasn't spot on, keep at the 5x5 till it's there.

5-8min of rest sounds like a bad idea. If I'm not ready by 5, I won't be in 10. Plus, you cool down in that time frame. It's usually a sign you're pushing too hard, and need to back off.

 

[gkhchay]

5 - 8 min rest!!! Goodness... absolutely crazy. 60 - 90 sec rest is more than enough for strength & muscle building..... even tho' I'm 54 now, my rest periods never exceed 1 min even for super or giant sets...

 

[FroztSpectre]

5 - 8 min rest!!! Goodness... absolutely crazy. 60 - 90 sec rest is more than enough for strength & muscle building..... even tho' I'm 54 now, my rest periods never exceed 1 min even for super or giant sets...

If you felt your form was good despite the grinding, up the weight Frozt. If form wasn't spot on, keep at the 5x5 till it's there.

5-8min of rest sounds like a bad idea. If I'm not ready by 5, I won't be in 10. Plus, you cool down in that time frame. It's usually a sign you're pushing too hard, and need to back off.

What 5min rest? LOL.

For squats, it's usually 1.5mins rest.
I used a stopwatch to measure =P

Same as other exercises.

Edited:
O just saw kurry's post.

I would suggest to eat more when this happens during the recovery day ( day after the workout )

On the next workout add the weight and try to take longer rest between sets , especially on last 2. I would recommend around 5- 8 minutes rest if you really need it. Try not to let your leg wobble , may be a indication that you're not keeping everything tight .

Lol i hate recovery days.
Usually sleep all the way till 12pm... and skipped breakfast. OR at most eat 2bread with nutella.

Lol, if i take 5mins rest. People in the gym would probably kill me =S
Waiting 20mins just for me to finish 5 sets of squats =S Then worst of all, if i still have OHP after that, LOL, those people waiting would be in luck =P

I usually only do 5mins rest if i really really CMI for the last set.

 

[ROCKET LAUNCHER]

wa so early go gym

that aint early
i'm usually in at 7 / 830am
best to go when few ppl are around to hog weights and benches

 

[FroztSpectre]

that aint early
i'm usually in at 7 / 830am
best to go when few ppl are around to hog weights and benches

Quoted for Truth.
I hate waiting for people for the squat racks/benches...

And i know people hate me and my friends for hogging up the squat racks =P

Made a uncle friend because of this. AHAHAHAHHAA.
He said he's gonna be earlier than us so that he doesn't have to wait for so long. ROFL.

 

[kaixax555]

that aint early
i'm usually in at 7 / 830am
best to go when few ppl are around to hog weights and benches

wa too bad got school cannot go so early

 

[KurrysauceD]

Remember that the goal of SL 5x5 is to complete all 25 reps spread evenly among 5 sets. You're not looking to have short rest period so you can stimulate your muscle for growth .

" Lift fast, be focused, and take 5 mins rest
between your sets to get your 5x5 with 200lbs. Make sure you're eating at least 3000
calories per day and sleeping 8h/night, it's crucial for optimal recovery. Start also wearing
a Powerlifting Belt and use chalk for Deadlifts. Both will boost your strength"

quoted from Stronglift 5x5 report

The only time I'd say you should rest >5minutes if you feel a little off that day , missed a meal etc etc feeling a bit sick or something.

ofc if you can handle shorter rests , by all means go for it.

 

[galapogos]

Dunno about you guys but I can take 5min rests in between my max effort reps.

 

[FroztSpectre]

Dunno about you guys but I can take 5min rests in between my max effort reps.

If the gym is empty, i would.

But so many people waiting...
Abit guilty.....