Nyanja's 5x5 StrongLifts Log (including Questions for Rep)

[Nyanja]

Sup guys! Since I thought my lifting weights were weak, I decided to do 5x5 StrongLifts for a while.

I also want to lose some BF before I start my bulk so I added cardio to the program and I'll be eating in a calorie deficit until I reach a decent BF.

The Workout

Workout A
Squat: 165lbs
Bench Press: 115lbs
Barbell Rows: 115lbs
20min HIIT on Elliptical Machine

Workout B
Squat: -
Overhead Press: -
Deadlift: -
20min HIIT on Elliptical Machine

Also gonna do 45min running outside with racing snow-shoes on off-lifting days.

The Diet


The Progress Pictures
Coming soon.

The Questions

• The program suggests doing 3 workouts per week. Instead, could I workout every 2 days?
• Can eating in a calorie deficit stall my strength progression?

[Nyanja]

Today was my first Workout B! I got my squat up to 170lbs and my Overhead Press and Deadlift went well!

Workout B
Squat: 170lbs
Overhead Press: 95lbs
Deadlift: 205lbs
20min HIIT on Elliptical Machine

I made some changes to Workout A and B. I'll try it out Saturday!

Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5
Push-up 3xF
Reverse Crunch 3x12
20min HIIT on Elliptical Machine

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift: 1x5
Bicep Curl 3x5
Pull-up 3xFF
Plank 3x60s
20min HIIT on Elliptical Machine

By the way, I still have some questions unanswered up there! Thanks for having a look!

[Nyanja]

Workout A for christmas day!

Workout A
Squat: 175lbs
Bench Press: 120lbs
Barbell Rows: 120lbs
Push-up: 3xF (something like 45-30-20ish)
20min HIIT on Elliptical Machine
Reverse Crunch: 3x12
Decline Crunch: 3x12

Two days of rest for now. Probably gonna do some snow-shoe cardio!

Happy holidays y'all!

[Nyanja]

Workout B
Squat: 180lbs
Overhead Press: 85lbs (actually dropped 10lbs but doing them with good form)
Deadlift: 210lbs
20min HIIT on Elliptical Machine

[Nyanja]

Couldn't log it yesterday so I log it this morning.
Lifts, strength and morale are going up!
Although, barbell rows are stalling. I did 2 sets with 125lbs but I felt like I was going too fast with the weight thus not working my muscle correctly. I'm thinking about doing something else than Barbell Rows.

Workout A
Squat: 185lbs
Bench Press: 125lbs
Barbell Rows: 120lbs
Chest Dips: 3xF (BW)
15min HIIT on Elliptical Machine
Reverse Crunch: 3x12

Also, I went snow shoeing for 2 hours in the afternoon and played an hour of badminton in the evening.

[Nyanja]

Workout B
Squat: 190lbs
Overhead Press: 95lbs
Deadlift: 215lbs
Pull-up 3xF
Plank 3x60s
15min HIIT on Elliptical Machine

[ch3v3ll3]

Good luck with your goals man. Killin' it.

[Nyanja]

Good luck with your goals man. Killin' it.

Thanks man. Had a look at your log; inspirational for me.
How long did it take to get that squat to 275?

[ch3v3ll3]

Thanks man. Had a look at your log; inspirational for me.
How long did it take to get that squat to 275?

Thanks man, that's always nice to hear.

I'll post my old log from another site. I followed Madcow for a while and gained a ton of strength on it.

http://www.wannabebig.com/forums/sho...builder-Begins


First time I hit 275 was last year, when I gained like 80-90 lbs on my squat due to Madcow 5x5. With some form adjustments (switching to low bar), I hit 340 pretty easily at the end of that bulk cycle and start of my cut. Injured my groin shortly thereafter (wide squatting will do that if you have **** mobility haha), and switched to leg press/hacks for a while, which I saw great quad growth with, and then I switched to front squats for a while, and now back squats again.

To get to 340 took about 6-8 months I would say.

I have **** leverages though.


If you don't have a solid belt I'd definitely get one. Helps a ton with low bar squatting.

[ch3v3ll3]

Oh, and YES a calorie deficit can definitely **** up your strength progression. Even if you feel fat now, eat in a surplus during your strength training. Cutting takes like 8 weeks to look good man.

Are you doing sets across? so 160 x 5 x 5? If so, I'd definitely have a look at Madcow 5x5 instead. I found it to be a much quicker way to progress in terms of strength, which is really what this program is for.

[ch3v3ll3]

Couldn't log it yesterday so I log it this morning.
Lifts, strength and morale are going up!
Although, barbell rows are stalling. I did 2 sets with 125lbs but I felt like I was going too fast with the weight thus not working my muscle correctly. I'm thinking about doing something else than Barbell Rows.

Are you doing the pendlay-style rows from off the floor? If so, those don't move much. I'm not a huge fan of pendlays, mainly because they are more hip-dominant for me, and I don't get much out of them. If you want, you could do a 45-degree row, but it's up to you.

[Nyanja]

Thanks man, that's always nice to hear.

I'll post my old log from another site. I followed Madcow for a while and gained a ton of strength on it.

http://www.wannabebig.com/forums/sho...builder-Begins


First time I hit 275 was last year, when I gained like 80-90 lbs on my squat due to Madcow 5x5. With some form adjustments (switching to low bar), I hit 340 pretty easily at the end of that bulk cycle and start of my cut. Injured my groin shortly thereafter (wide squatting will do that if you have **** mobility haha), and switched to leg press/hacks for a while, which I saw great quad growth with, and then I switched to front squats for a while, and now back squats again.

To get to 340 took about 6-8 months I would say.

I have **** leverages though.


If you don't have a solid belt I'd definitely get one. Helps a ton with low bar squatting.

Wow. Nice progress man. Kudos.

Oh, and YES a calorie deficit can definitely **** up your strength progression. Even if you feel fat now, eat in a surplus during your strength training. Cutting takes like 8 weeks to look good man.

Are you doing sets across? so 160 x 5 x 5? If so, I'd definitely have a look at Madcow 5x5 instead. I found it to be a much quicker way to progress in terms of strength, which is really what this program is for.

Yeah, I'm starting to feel the fatigue on my last squatting sets, I should be eating more. I think I'll go one more week on deficit and then start eating in a surplus. Probably 2400 calories; not sure. Never been on surplus.
And yes, I did 190x5x5 on squat today. With warm-up sets before.
I'll read on Madcow 5x5; might make the switch when I go surplus cal.

Are you doing the pendlay-style rows from off the floor? If so, those don't move much. I'm not a huge fan of pendlays, mainly because they are more hip-dominant for me, and I don't get much out of them. If you want, you could do a 45-degree row, but it's up to you.

This is the same exact form I use and I'm gonna say like you, I don't feel I'm getting much out of it. I will try the 45-degree row next time and let you know. Thanks for the idea.


Thanks for all the info man. I appreciate!

[ch3v3ll3]

Yea that's how I used to do my pendlays as well. I play around with them from time to time, but I really just don't think it's that beneficial. However, it IS what the program calls for.


I just think Madcow is a bit more fun, but I never like doing straight sets of anything. Gets boring to me REALLY quickly. Nothing is more fun than being in like your 10th week of Madcow and really having to dig deep to make progress happen.

http://stronglifts.com/madcow-5x5-training-programs/

[Nyanja]

Since I went snow shoeing Sunday and did 45min cardio yesterday, I thought I would stall my squat at 190lbs and see what happens with other lifts.
I didn't have enough energy left in me for my bench press so I went back to 125.
Tried Barbell Row (45 degrees) but I think I'll stick with Pendlay Rows.

Workout A
Squat: 190x5x5
Bench Press: 130X1setX5reps 130X1setX4reps 125X3setsX5reps
Barbell Rows: 115lbs
Chest Dips: 3xF (BW)
Push-Ups: 1xF
20min threadmill (130 HBPM)
20min HIIT on Elliptical Machine
Reverse Crunch: 3x12

Now I'm thinking... My short term goal is fat loss until I'm comfortable with bulking. I'm eating in a calorie deficit right now (1800cals). Should I stall my strength progression (or slow it down) until I'm done with fat loss? Or maybe change program?

[Nyanja]

Workout B
Squat: -
Overhead Press: 100lbs
Deadlift: 220lbs
Preacher's Curl: 27,5lbs
Pull-ups
45min Threadmill (135hbps)

Took some rest from the squat this session. Right leg didn't felt good.

[Nyanja]

Workout A
Squat: 195lbs
Bench Press: 125lbs
Barbell Rows: 120lbs
Chest Dips: 3xF (BW)
45min incline threadmill (130 HBPM)
Abs