Stronglifts 5x5 Progress

[conorellis]

Attached is an excel document with weeks 2-4 of my programme so far alongside weights I'd like to progress to and a series of goals I have.

Today my aims are:
105 kg 5x5 squat
142.5 kg 1x5 deadlift
50 kg 5x5 OHP

3 days a week compound movements with slow steady progression until I reach a:

160 kg squat
190-200 kg deadlift
90 kg bench press/row
70 kg OHP

I'll update with workout progress

Weight: 83 kg
Height: 173 cm

[OldFartTom]

You're chasing some good numbers/multiples... Good luck, hope you get them!
Your press has fractional numbers, do you have a pair of 0.25 and two pairs of 0.5Kg?
Are you doing any assistance (like chin ups) or leaving assistance out completely to really push the big lifts?

[conorellis]

You're chasing some good numbers/multiples... Good luck, hope you get them!
Your press has fractional numbers, do you have a pair of 0.25 and two pairs of 0.5Kg?
Are you doing any assistance (like chin ups) or leaving assistance out completely to really push the big lifts?

Thank you! I got the 105 kg squat for 5x5 alongside a 145 kg deadlift for 1x5 today! I was struggling a lot with OHP after the deads but grinded out some quality reps still.
My gym has the 0.25 and 0.5 kg plates available which is a big plus. I'm currently doing no assistance exercises, once I reach my goals I'd like to incorporate chin ups & push ups more.
I'm also doing this training belt less, but I have invested in a belt recently

[conorellis]

Goals for next training session!

107.5 kg squat 5x5
62.5 kg bench press 5x5
62.5 kg rows 5x5

[conorellis]

Todays training!

107.5 kg squat 5x5 successful
62.5 kg row 5x5 successful
62.5 kg bench press 5x5 successful (incorporated pause reps)

Cardio:
5 rounds - heavy bag
4 mile power-walk

[conorellis]

Goals for next training session!
110 kg Squat 5x5
147.5 kg Deadlift 1x5
47.5 kg Overhead Press 5x5

I have met a few knowledgeable lifters recently, one of them have suggested that accessories might be useful. I'm thinking of incorporating good mornings in future sessions to work my lower back.

[conorellis]

Off to the gym soon! Going to be my toughest workout yet!

[conorellis]

110 kg squats - 5x5 achieved!
150 kg deadlifts - 1x5 surpassed expectations!
47.5 kg overhead press - 5x5 achieved with difficulty.

Cardio:
3.5 miles walking

[conorellis]

Goals for next training session:

Squat - 112.5 kg 5x5
Bench Press - 65 kg 5x5
Row - 65 kg 5x5

[conorellis]

weight training:
112.5 kg squat 5x5 - success
65 kg bench press 5x5 - success
65 kg pendlay row 5x5 - success

cardio:
4.1 miles walking

Goals next workout:
115 kg squat 5x5
152.5 kg deadlift 1x5
20 kg good mornings 3x8
47.5 kg overhead press 5x5 (aim for efficiency this time)

This one will be very tough, going to get loads of food down me before commencing!

[conorellis]

115 kg squat 5x5 - Getting harder, but a couple still left in the tank. Feel its affecting my deadlift performance though.
152.5 kg deadlift - achieved 3 reps. Third was a grinder, could've maybe got a forth though. Hopefully get the 5 reps soon for this weight!
Considering deadlifting on a different day to where i squat so i have adequate pulling power.
45 kg ohp 5x5 - went back down to focus on form and not lift with as much of an arched back. Nice explosive reps.

Accessories:
20 kg good mornings 3x8 - new exercise, nice slow reps focusing on muscle contraction. Hit the hamstrings really well.

[conorellis]

Mans gotta do better!

Next workout goals:

117.5 kg squat 5x5
67.5 kg bench press 5x5
67.5 kg pendlay row 5x5

accessories:
n/a

[conorellis]

117.5 kg squat 5x5 - all reps explosive, found them easy.

Decided to do:
70 kg bench press 5x5 instead - easy
70 kg pendlay row 5x5 - easy

[conorellis]

120 kg squat - 5x5 explosive
47.5 kg ohp - 5x5 explosive
152.5 kg deadlift - 1x5 very hard, might go down in weight slightly and add volume

https://www.instagram.com/p/BxAu3CWBU0z/

[conorellis]

Next workout goals:

122.5 kg squat - 5x5
72.5 kg bench press - 5x5
72.5 kg pendlay row - 5x5

Accessories:

Good mornings 22.5 kg - 3x8

[conorellis]

122.5 kg squat - 5x5 achieved! Had a back pump which may be due to the pre-workout or other things like the intense deadlifts on friday. I'm not sure why because my form is nice and explosive for this movement. 2 or 3 out of the 25 reps were slightly above parallel by accident, but this isn't too much of a problem as it was more due to a mistimed cue than a lack of strength.

72.5 kg bench - 5x5 achieved! Back pump went away during these sets which was a plus, lengthened rest periods to reach the prescribed amount of reps.

72.5 kg pendlay row - 5x5 achieved! Pretty easy stuff.

Tried out 60 kg power cleans - 3x3. Ouch!
3x8 good mornings - 22.5 kg achieved!

[conorellis]

Today we face a (censored) nasty hard workout!

125 kg squats 5x5
50 kg overhead press 5x5
(Increase volume on deadlift to work on form) 140 kg 5x2

[conorellis]

All reps for all weights achieved, happy days

[conorellis]

Goals for workout on Friday, 10th may! Was a long and difficult workout today but got there in the end. Next workout will be harder but gotta keep pushing!

Squat: 127.5 kg 5x5
Bench Press: 75 kg 5x5
Pendlay Rows: 75 kg 5x5

Accessories:
Good mornings: 25 kg 3x8

[conorellis]

All workout weights achieved today! Reps were all explosive for working sets. Last 3 sets of bench press were paused for between 1-3 seconds for each rep.
Did 1rm attempts with 80, 85 and 90 kg for the bp also. Achieved the first two 1rm attempts.
Pendlay rows were nice and explosive with little body english. Good mornings hit the hamstrings well.

Did some bicep and hammer curls at the end for fun.

Next goal:
130 kg squat 5x5
50 kg ohp 5x5 (aiming for 25 explosive reps with optimal form this time, last time got 22-23)
145kg deadlift 5x2 (heavy doubles to work on explosiveness again, heavy dls next fri)

Assessment of long term goals:
Its been nearly a month now and I've gone from
105 kg squats 5x5 --> 127.5 kg 5x5
62.5 kg bp 5x5 --> 75 kg 5x5
62.5 kg pendlay row --> 75 kg 5x5
142.5 kg deadlift 1x5 --> 152.5 kg 1x5
50 kg ohp 5x5 (grinders) --> 45 kg ohp (form work) --> 50 kg ohp 5x5 (explosive)

My goals for this program being: 1 rep maxes of
160 kg squat (Shouldn't take too long to achieve from here on in)
190-200 kg deadlift (Always pull fatigued so not sure of my true max, likely close)
90 kg bench press/pendlay row (Failed attempt of 90 today, but then again was fatigued. Could likely hit fresh.)
70 kg OHP (lol)

[conorellis]

Squats - 130 kg 5x5 very easy today.
Deadlifts - 145 kg 5x2 - not too bad!
OHP - 50 kg 5x5 - relatively easy, explosive reps

Onwards and upwards!

[conorellis]

132.5 kg squats 5x5
Lower back pump was killing (confusing because all reps were below parallel with a straight back) but still managed:
77.5 kg bench press 3x5
77.5 kg pendlay rows 3x5
30 kg good mornings 2x8

Back to regular volume friday!

[conorellis]

Time for some serious ****!

Goals today
135 kg squats - 5x5
145 kg deadlifts 6x2
52.5 kg ohp 5x5

[conorellis]

Deload week so far this week, I'll be back with updates next monday

[conorellis]

Ugh rubbish week...

But good workout today!

137.5 kg squat 5x5 (PB!)
150 kg deadlift 5x2 (Form work)
60 kg close grip bench press 3x8 (added in to help with hypertrophy)
40 kg good mornings 3x8 (PB!)

[conorellis]

140 kg squats 5x5

50 kg ohp 1x5
52.5 kg ohp 4x5
55 kg ohp 1x1

80 kg Pendlay rows 5x5
60 kg cgbp 2x8
65 kg cgbp 1x8

Weight: 89.84 kg!

[conorellis]

Next workout goals!

Main Routine:
142.5 kg squats 5x5 (these are getting hard, I think I would get a 160kg max now so may as well milk out as many linear gains as possible).
77.5 kg bench press 5x5 (Did CGBP on Monday & Wednesday instead, benching 3 days a week instead of 1-2 to incorporate hypertrophy training within the linear progression due to having a small sized chest).
150 kg deadlifts 6x2 (Focusing on form and explosiveness but with 1 more set than before).

Accessories:
42.5 kg good mornings 3x8 (Another PB goal with the aim of improving form whilst slowly progressing).

[conorellis]

Workout weights achieved today:
142.5 kg 5x5 squats (1 of 25 reps were above parallel, however this was accidental. I actually found the later sets easier, might warm up more to help with neomuscular efficiency).
77.5 kg 5x5 bench press (easy)
150 kg 6x2 deadlift (fun)
45 kg 3x8 good mornings (fun)

Cardio: 3.2 mile walk

[conorellis]

Main lift goals today:
142.5 kg Squats 5x5
52.5 kg OHP 5x5
82.5 kg Pendlay Rows 5x5

Accessories:
CGBP 62.5 kg 8x3

[conorellis]

Went for 145 kg squats 5x5 in the end and got 25 solid below parallel reps with explosiveness!
52.5 kg OHP 5x5 - ACHIEVED
82.5 kg pendlay rows 5x5 - ACHIEVED

CGBP i did 60 kg 10x3 instead
Finished with some chin ups