Rhardo's Log

[Rhardowien]

i just started the SL 5x5.

according the calculations (all are kg and based for 5x5,i wont include the weight of bar during this log.) my squat goes to 122.5 , dl 125, ohp 62.5, bench 72.5 by this july.

i never did 1rm so, i dont know the exact values for current pr's.

w1t1

squat 5x5 37.5
ohp 5x5 20
DL 1x5 40

comments : it was pretty easy,i just rest 45 secs per set. currently my gym hasnt got any rack, i did squats and ohp's in dips station. all movements done with the same bar.

[Rhardowien]

w1t2

squat 5x5 40
bp 5x5 40
bb row 5x5 40

chinup 1x5 BW
dips 2x8,1x6 BW

standing rope crunch 3x16 some weight

comments: i was going to do some dips then i forgot it and did chinups, realized at 4th rep. dips and crunches were cool. i also tried to put a 20 on a side on bar in neutral position, and it didnt fall. still dont know the exact weigth of bar tho.

[Rhardowien]

sunday: 45 min bicycle ride.

comments: it was good. lots of hills and inclined roads.

[Rhardowien]

w1t3

squat 5x5 42.5
ohp 5x5 22.5
DL 1x5 45

chinup 2x8,1x5 BW

comments: chinups were challenging. i hope to improve it soon. still waiting for the heavy weights. my gym owner said that the bar is 20kg. i wont add the bar weight to stats.

[Rhardowien]

w2t1


squat 5x5 45
bp 5x5 42.5
bb row 5x5 42.5

dips 3x10 bw

comments: dips were pr. rows were very easy.

[SemajRoe]

Keep it up man, looking good so far!

Make sure to eat enough too

[Rhardowien]

Keep it up man, looking good so far!

Make sure to eat enough too

hey, thanks! currently im eating about 3500 cals, 200-250 grams protein per day.

[Rhardowien]

w2t2

squat 5x5 47.5
ohp 5x5 25
DL 1x5 50

concentrate curl 3x10 25
calf raises 3x15 70

comments: squats and dls were fine, ohp was not easy but not hard, just not easy. i was going to do some chinups but then i changed my mind and did some con. curl and some calf.

[Rhardowien]

sunday :10 min some cardio

standing cable crunch 3x12 some weight
sit ups

comments : i was too late for cycling. i hate treadmills.

[Rhardowien]

w2t3

squat 5x5 50
bp 5x5 45
bb row 5x5 45

dips 3x10 bw

comments : dips are getting easy. i dont know why but i felt really tired in workout, 5x5 completed though. need some sleep.

[Rhardowien]

w3t1

squat 5x5 52.5
ohp 5x5 27.5
DL 1x5 55

chinups 2x8,1x5

comments: yesterday my right side of my right wrist had a major pain. idk what happened to my wrist but, it didnt make a big trouble today. dl and squats are easy, ohp regular. first two sets of chinups made my biceps very sore, i surprised that i managed to 5 reps on third set.

2 week progress : no fail on major lifts. enjoying the program.

[Rhardowien]

w3t2

squat 5x5 55
bp 5x5 47.5
bb row 5x5 47.5

dips 3x10, 1x8 bw

comments: my right wrist made a problem while doing rows.the pain was so strange. had to rest 3 mins between sets. i did some ice stuff on my wrist but it seems it didnt effect enough.

[Rhardowien]

sunday: 15 min some run-walk-run

some abs - light (%30)

standing calf raise 3x20 60

comments: forgot my earbuds, that sucked. some really light abs exercises, and some calfs. it rained heavy today, so i couldnt go with bike.

[Rhardowien]

w3t3

squat 5x5 57.5
ohp 5x5 30
DL 1x5 60

chinups 1x8

comments: ohp is getting sick every workout, was really tired today. chinups were hard as phuck. right wrist is getting better everyday, but still hurts.

[Rhardowien]

w4t1

squat 5x5 60
bp 5x5 50
bb row 5x5 50

dips 2x8,1x6 BW

comments: my right wrist phucked up in row, so deep pain. not enough energy for dips.

[Rhardowien]

w4t2

squat 5x5 62.5
ohp 5x5 32.5
dl 1x5 65

comments: barely did 5x5 in ohp. next training i have to wait 3 mins. squat and dl were easy. had not energy for chinups.

[Rhardowien]

w4t3

squat 5x5 65
bp 5x5 52.5
bb row 5x5 52.5

dips 3x8 BW

comments: was a good workout, liked. will try 3x10 on next dips.

[Rhardowien]

w5t1

squat 5x5 67.5
ohp 5x5 35
dl 1x5 70

chinups : 3x5

comments : ohp 3 minutes rest.

[Rhardowien]

w5t2

squat 70
bp 5x5 55
bb row 5x5 55

dips 3x10 BW

comments : it was on saturday, cant log for a while for finals. easy dips.

[Rhardowien]

w5t3

squat 5x5 72.5
ohp 5x5 37.5
dl 1x5 75

no time for chinups.

comments : i think my next workout will same with ohp. dl fine, strange back pain in squat, i will record myself with a cam for the reason of that bs.

so, before week 6 starts (%50) my currents improvements (with 20kg bar):

squat: 57.5 -->92.5
ohp : 40 --> 57.5
bp : 60 --> 75
row : 60 --> 75
DL : 60 --> 95.

i think i can handle the targets except ohp. target 67.5+20 =87.5 will too much

[Rhardowien]

w6 t1

squat 75
bp 5x5 57.5
bb row 5x5 57.5

dips 3x10

comments: it was on thursday, dont remember anything.

[Rhardowien]

w6 t2

squat 5x5 77.5
ohp 5x5 40
dl 1x5 85

comments: normally, i should dl 80 but i forgot my last working kg so i did it with 85. next training, will go 85 too. ohp was easy, dont know why.

[Rhardowien]

w6t3

squat 80
bp 5x5 60
bb row 5x5 60

dips 3x10 BW

comments: 2 plate squats yeeey. read ss book before workout, applied some tips from there in squat. that was good.