Caleb's StrongLifts 5x5 Journal

[calebbo]

My name is Caleb.

22 years old.

5 ft. 9 in.

180 lbs. but my goal is 175 lbs. This is all down from 197 lbs. back in October-ish.

I started off by doing Jim Stoppani's Shortcut To Size. I finished the three month program.

I saw good gains. I want to keep adding strength without getting fat. I am shooting for 15% body fat and just see how much I can lift then.

Everyone told me to start on All Pro's, StrongLifts 5x5, or Fierce 5.

I started on StrongLifts 5x5.

Squat: 200 lbs.

Bench: 160 lbs.

Row: 135 lbs.

I hit all 5x5 sets on every exercise.

90 second rests for the first three sets then 2 minute rests between the last two sets. I didn't feel the need to rest 3. It said to start lower than what you think.

[calebbo]

20170211

Squat 205 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 95 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Deadlift 225 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170213

Squat 215 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 175 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 145 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

Cardio:

6 sets of 50m sprints @ 100% effort.

2 minute breaks between sets.

[calebbo]

20170215

Squat 220 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 100 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Deadlift 230 LBS.
Set 1: 5 reps

[calebbo]

20170217

Squat 225 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 180 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 150 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170220

Squat 230 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 115 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Deadlift 255 LBS.
Set 1: 5 reps

[calebbo]

20170222

Squat 235 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 185 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 4 reps

I didn't get to finish my bench set or start my rows. The gym closed. I was out of town. I will probably do the same weights next time.

[calebbo]

20170225

Skipped Friday. Did the workout on Saturday. It was the girlfriend's birthday weekend. I had to schedule my gym time around her birthday plans.

Squat 240 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 120 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 4 reps
Set 4: 3 reps
Set 5: 2 reps

Overhead Press sucked that day! Trying again Wednesday.

Deadlift 260 LBS.
Set 1: 5 reps

[calebbo]

20170227

Squat 245 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 185 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 155 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

I forgot to log the last gym session so I posted it along with today's gym session.

I hit 185lbs on bench with no major issues. I should have hit it last week but I wasn't focused and was rushing because my girl's gym closed at 2100. The next goal is 245lbs on bench 5x5. The final goal is to bench 270lbs when it's all said and done.

[calebbo]

I skipped last Wednesday and Friday. I had a physical fitness test to run on Friday at my unit.

Friday
19 dead hang pull ups
120 sit ups in 2 minutes
3 miles in 24mins 30 seconds

Saturday I ran 4.5 miles in a company run.

Sunday we did buddy f^%#er drills. One guy does exercises on the ground while his buddy runs a lap around the entire compound. It was raining and 50 degrees outside. All in all it was about 3 miles of running combined along with lots of burpees, push ups, sit ups, hello dollies, scissor kicks, planks, mountain climbers, etc.

I got back on StrongLifts today.

20170306

Squat 250 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 120 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps

Deadlift 275LBS.
Set 1: 5 reps

I failed my OHP again. This time I completed 4 sets. The 5th set I got rep four halfway up and got stuck. OHP is the first plateau. I can't seem to hit all my sets. I guess I'll try again Friday.

How much are you guys overhead pressing?

[calebbo]

20170320

I was sick the week before last. I recovered then my boss hits my car. It was in the shop last week. We carpooled and I didn't have a vehicle to go to the gym. Stronglifts deloaded me 10%. I'm back at it and I feel good!

Squat 225 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 165 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 135 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170322

Squat 230 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 105 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps

Deadlift 245LBS.
Set 1: 5 reps

[calebbo]

20170324

Squat 235 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 170 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 140 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

2017032

I failed my overhead press again. It's frustrating because before I was sick I was at 115lbs and failed on 120lbs twice. Now I am on 110lbs and failing. I also screwed up my first set. I wasn't paying attention and put on a 25, 10, and 5. I tried my first set and only got 4 reps. That's when I realized I had 125 on the bar and not 110. Set 2 I dropped to the correct weight of 110lbs and did 6 reps to make up for the missed rep in set 1.

On the bright side I am almost at my goal weight. I weighed in at 176lbs today. The goal is 175lbs. I weighed almost 200 lbs in November!

Squat 240 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 110 LBS.
Set 1: 125lbs 4 reps
Set 2: 6 reps
Set 3: 5 reps
Set 4: 4 reps
Set 5: 4 reps

Deadlift 265LBS.
Set 1: 5 reps

[calebbo]

20170329

Squat 245 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 175 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 145 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170401

I failed my overhead press. Doing 110 again next week. I'll get it!

I also weigh 175 now!

Squat 250 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 110 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 4 reps

Deadlift 275LBS.
Set 1: 5 reps

[calebbo]

I skipped Monday. I had drill this weekend and we ran a PFT on Saturday morning. Sunday morning we 3 miles with two 40lb ammo cans along with a large amount of burpees.

Needless to say I got smoked.

I'll be lifting Wednesday.

[calebbo]

20170405

Squat 255 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 180 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 150 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170408

Squat 260 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 110 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Deadlift 280 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170410

I felt really good about this workout. Went in and hit all my reps until the last set of bench. I only was able to lift 4/5 reps on my last set. I will try again Friday.

Squat 265 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 185 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 4 reps

Row 155 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170417

Body Weight: 171lbs

Squat 270 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 115 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 2 reps
Set 4: 5 reps
Set 5: 2 reps

Deadlift 285 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Struggled with my overhead press again. It's frustrating but I will pass my plateau one day.
Lifting days have been interrupted because of military. I'll be gone for awhile and I don't know if we have a decent gym while we are mobilized.

[calebbo]

20170419

Squat 275 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 185 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 160 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170511

I got shipped off for a few weeks for military and was not able to lift any weights. The gym in Belize was pathetic. The entire gym shared 25lbs worth of plates not to mention the squat rack was sketch. Actually, everything was rusted/broken/sketchy in that gym.

Strong Lifts deloaded me 30%...

Squat 190 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 135 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row: I did not do rows.

I did 5 sets of 5 dead hang pull ups instead. It was late and there were no bars to use on the ground. I weigh 170lbs so I did more work than strong lifts suggested.

[calebbo]

20170607

I was attached to a unit out in Belize. Gym time was limited for awhile and StrongLifts deloaded me.

Also didn't have service. So I'm updating what I did while there.

Squat 140 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 95 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 85 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170612

Squat 140 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 115 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 2 reps
Set 5: 3 reps
FAILED

Deadlift 290 LBS.
Set 1: 5 reps

[calebbo]

20170614

Squat 145 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 115 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 95 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170619

Squat 155 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 115 LBS.
SKIPPED DUE TO SHOULDER HURTING
FAILED

Deadlift 295 LBS.
Set 1: 5 reps

[calebbo]

20170621

Squat 165 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Bench Press 120 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Row 100 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

[calebbo]

20170626

Squat 175 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Overhead Press 55 LBS.
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Deadlift 300 LBS.
Set 1: 5 reps