garyyyyt's SL5x5

[garyyyyt]

So I've been on and off with the gym for a while now. I have problems staying committed to something for a long time.

This time I'm trying my best to stick with this program cause I think it's going to work out great. It's been going good so far. I've yet to hit my PBs yet but looking forward to that.

So here are my PBs from the time I had a friend pushing me.

Squats 166lbs or 75kg
Bench Press 199lbs or 90kg
Deadlift 232lbs or 105kg
(All numbers include bar weight)

They are all 3RM

Don't ask me why I bench and deadlift more than I squat. It's really strange. I really don't know wht. Maybe someone can enlighten me?

The numbers were taken months ago. At least around April or May. After I ended my exams I took a while to get back to it because I fell sick every other week studying late into the night etc. Only recently then I got some momentum going more regularly.

Well thank you for spending time reading all that crap.

This is the most recent body picture that I took. May 13.

I'm still pretty much fat at the belly. And as of now, it's still the same. Plenty to do with the diet for sure. But I still am not done bulking to the size I want yet.

UPDATED SUMMARY AT THE LAST PAGE

 

[BradLee]

Its normal to to have DL>SQ, but it is not that normal to have BP>SQ. Nonetheless there are exception and i happen to be one of them. I used to BP more than SQ and DL, now is about the same.

 

[garyyyyt]

Session 1 - 10 Aug 13

I'm started using kg but got confused some how because of the way I used to track my weights. That aside, I've decided to use lbs now.

 

[garyyyyt]

Session 2 - 16 Aug 13

The dates are little off. Not like what the program prescribes 3 times a week in succession with one day rest. Sometimes my schedule makes it hard to keep to that.

But nonetheless I try to keep to it as much as possible.

 

[garyyyyt]

Session 3 - 18 Aug 13

I signed up for membership at Safra's Energyone cause they have one near my workplace and my home. So it's considered pretty convenient for me.

When I'm at work, it'll be at Jurong Safra, when I'm at home then it's Tampines Safra. The problem with these two gyms are the Olympic weights are different. The one at Jurong are the round rubber ones and Tampines has both that and the rusty metal ones. The power rack at Tampines always has the metal weights and they are of different weighting scale from the rubber ones.

 

[garyyyyt]

Session 4 - 20 Aug 13

 

[garyyyyt]

Session 5 - 22 Aug 13

 

[garyyyyt]

Session 6 - 26 Aug 13

I'm really struggling with the OHP. Every time I unrack the weight, I feel a pain on my left shoulder. Might be because of an old injury last time. It popped once and it never felt the same again.

 

[garyyyyt]

Session 7 - 29 Aug 13

I decided to take a video of myself squatting and realized that what I've been doing is wrong. My knees kept going over my toes excessively. Furthermore, I have this weird feeling on my right knee after running for 16km in prep for 21km. It feels swollen somewhat. It's like a weird sensation that's not painful but just annoying. I just hope nothing is wrong cause I cringe at the thought of surgery to the knee.

Anyways, about the squatting form, I really want to work on that. I'd post the video, but I don't know if the gym will hunt me down and have me suspended or anything cause I did it in secret. :X

 

[garyyyyt]

Its normal to to have DL>SQ, but it is not that normal to have BP>SQ. Nonetheless there are exception and i happen to be one of them. I used to BP more than SQ and DL, now is about the same.

That's relieving to hear. Thought I was the only weirdo.

I think might be my form when squatting.

 

[lee_tired_sheep]

Do you touch the chest on bench? I saw a couple of guys loading up the bench with what seemed like impressive weight for their physiques last week, turns out they didn't even hit 90 degrees.

 

[garyyyyt]

Do you touch the chest on bench? I saw a couple of guys loading up the bench with what seemed like impressive weight for their physiques last week, turns out they didn't even hit 90 degrees.

Yes! I'm actually quite proud of myself for that. I see people with really impressive weights for bench, but only go mid way and they push the weight back up. I usually will have it bounce off gently off my chest.

But as the weights get heavier, it get's harder for me to keep strict form because my wrists are pretty weak. I try not to use wrist wraps as much as possible but sometimes it hurts pretty bad.

 

[garyyyyt]

Supplements

Maybe I should spend sometime listing the supplements I take. When I first started, I didn't know what I was doing. So I just mashed up all the things I've read before and whacked it into my daily routine.

Now I've grown smarter and read more.

So this is usually what I do on a normal day, just supplements alone.

Waking up

• 200ml of milk
• 1 scoop of whey
• 2 scoops of rolled oats
• 5g of creatine

In between breakfast and lunch

• 1 scoop of Scivation, Xtend
• 5g of creatine

Between lunch and dinner

• Universal, Real Gains

Before going to bed, I have two choices, either the morning shake without the creatine or

• 1 scoop of MusclePharm casein
• ZMA

I have two choices because casein is tastes real narly. So if I feel I'm not up for it then I'll switch.

I'm also taking Gaspari, Anavite daily for the vitamins.

That's basically what I take on a normal day.

On training days I will take a pre-workout

• BPI, Pump HD. (it tastes great, but the kick can't be compared to MusclePharm assault)

Post-workout

• 1 scoop of whey

I think that's quite a lot of chemicals in my body everyday.

 

[BradLee]

just curious your gym use pound for plates? cos your apps is in pound

 

[garyyyyt]

just curious your gym use pound for plates? cos your apps is in pound

The plates have both lbs and kg.

1.25kg - 2.75lbs
2.5kg - 5.5lbs
5kg - 11lbs
10kg - 22lbs
15kg - 33lbs
20kg - 44lbs

 

[soteyh]

When I'm at work, it'll be at Jurong Safra, when I'm at home then it's Tampines Safra. The problem with these two gyms are the Olympic weights are different. The one at Jurong are the round rubber ones and Tampines has both that and the rusty metal ones. The power rack at Tampines always has the metal weights and they are of different weighting scale from the rubber ones.

I used to train at Tampines and faced the same problem - everything in lbs or mixed up. Very confusing. Eventually, I just started to memorise the weird kg numbers shown on the pound plates and use those numbers to log weights in kg.

 

[garyyyyt]

I used to train at Tampines and faced the same problem - everything in lbs or mixed up. Very confusing. Eventually, I just started to memorise the weird kg numbers shown on the pound plates and use those numbers to log weights in kg.

I got a pretty good system going now.

I take the (weight of the exercise) - 45 = (plate weights) / 2

So for example I'm doing squats at 100lbs.

100lbs - 45lbs (weight of Olympic bar) = 55lbs

55lbs / 2 = 27.5lbs

So I'll rack the weights on both side of the bar to 27.5lbs. It's a bit tedious just to get the weights on, but I guess that's the only way to be accurate.

 

[Beastosterone]

is the SL 5x5 app for iphone or android?

 

[garyyyyt]

is the SL 5x5 app for iphone or android?

I think both has it.

iOS

Android

They are still working on the official app for Android. What's there is a substitute.

 

[useryoung]

Even if no apps, you still can use any notepad in phone to record PR only for progressive overload. No need to record set by set.