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  1. #1
    Registered User Stefcaa's Avatar
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    Post Stefcaam's SL 5x5 Log

    Stefcaam's "Modified" StrongLifts 5x5 Log

    Current Stats:
    Age: 16 years old
    Weight: 176lbs (80kg)
    Height: 5 9" (177 cm)

    Shortly about goals, plans & nutrition:
    Main goal is to increase my strength and to drop some bodyfat (i have some belly fat :feelsbadman) as much as possible. I am currently doing StrongLifts 5x5 Workout Program but i added some extra core workout and some pullups/chinups/pushups every workout. I am going to run this program for about 5-6 months and see how i respond to it. I am trying to eat as much clean as possible, lots of chicken breasts, rice, oats, vegetables, eggs, but i am not going to count my calories. I am going to eat healthy every time i feel hunger. I really enjoy in compound lifts, like squats and deadlifts. I do not really know my maxes and i don't care about it. I am just going to stick to routine and enjoy lifting and progression. I am going to start little bit light, not too light, because i want to focus on my form, i am proper-form addicted lol. I will probably add some cardio after workout for hearth-health and circulation and some stretches on lifting and non-lifting days. I will post some pictures soon.

    Modified StrongLifts 5x5 routine:
    Literally, it's the SL5x5 with some accessories exercises. So 'Workout A' is going to be 5x5 - Squat, Overhead Press, 1x5 - Deadlift, 3 sets - Chinups, 2 core exercises. 'Workout B' is 5x5 - Squat, Bench Press, Barbell Rows, 3 sets - Pullups and and maybe some core exercises if i feel comfortable with it. In Workout A i will sometimes add some pushups because i think it won't hurt my progression. Progression is same as standard SL5x5 progression.
    Last edited by Stefcaa; 08-09-2019 at 07:02 PM.
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  2. #2
    Registered User Stefcaa's Avatar
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    Date: 12. August 2019. (Monday)

    Protein Intake: 140g

    Squat: 35kg (77lbs) 5x5 Success
    Overhead Press: 27.5kg (60lbs) 5x5 Success
    Deadlift: 55kg (121lbs) 2x5 Success
    Chinups: Bodyweight 3x8,5,4 Success
    Incline Leg Raises: 2x15

    Comment:
    I wasn't really satisfied with my OHP form, i mean, it's not bad, but I know it can be 20% better. The same applies to deadlift. Next workout I will try to make the form better. I think I should take a longer rest-interval, for chinups, at least 2:30.
    Last edited by Stefcaa; 08-12-2019 at 04:48 PM.
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  3. #3
    Registered User Stefcaa's Avatar
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    Date: 14. August 2019. (Wednesday)

    Protein Intake: 130g

    Squat: 37.5kg (83lbs) 5x5 Success
    Bench Press: 35kg (77lbs) 5x5 Success
    Barbell Row: 37.5kg (83lbs) 5x5 Success
    Chinups: Bodyweight 3x7,5,4 Success
    Incline Leg Raises: 2x15

    Comment:
    Workout was not bad, bench press is still easy for me, waiting for more weight. I think I did chinups so slow and was able to do at least 1-2 more reps.
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  4. #4
    Registered User Stefcaa's Avatar
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    Date: 16. August 2019. (Friday)

    Protein Intake: 130g

    Squat: 40kg (88lbs) 5x5 Success
    Overhead Press: 30kg (66lbs) 5x5 Success
    Deadlift: 60kg (132lbs) 2x5 Success
    Wide-Grip Lat pulldown: 55kg (121lbs) 3xAMRAP Success
    Side Dumbbell Bends: 10kg (22lbs) 2x20

    Comment:
    Today's workout was kind of easy. I'm really satisfied with my squat form. The form for OHP can be better by 10% for sure, same goes for deadlift. Maybe i could do wide-grip pullups but who cares lol.
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  5. #5
    Registered User ThinWilly's Avatar
    Join Date: Dec 2018
    Age: 49
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    How are you doing with your lifts?
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