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On December 24 2011 13:51 funkie wrote:
Went to the gym for the first time In like two weeks.
Somebody, QUICK, put me on the right track and help me regain some sense!
Squat: 120kg x 3 x 5
Deadlift: 140kg x 1 x 5
Bench press: 90kg 3 x 5
Drank 400ml of MuscleMilk.
Shit tastes so fucking awesome. and it's a good protein source! :D.
You started in 2010 right? I'll pass you on everything in two months if this goes on. As in I'll do 10 months of your progress in two. Wtf funkie.
Also my ass and lower back hurt like it's the first day in prison.
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On December 24 2011 14:24 FiWiFaKi wrote:Show nested quote +On December 24 2011 11:45 decafchicken wrote:On December 24 2011 11:15 FiWiFaKi wrote:On December 24 2011 10:57 emjaytron wrote:
you must have a lot of time in the gym. i get through about 4-5 exercises 3 times a week if i'm lucky Well I think there's 24. And two muscles a day: Shoulders + Legs = 7 Chest + Bicep = 7 Back + Tricep = 6 Those take about 80-90 minutes, just don't slack. And then I add deadlift + lower back which is quick to my back day (very quick), I add forearms to my chest and biceps (2 quick exercises)... And there ya go, oh I also do one trap exercise on my shoulder day. Usually I spend 100-115 minutes in the gym. All my lifts are 6 sets (12,10,6,6,5,5) where the first two are warm ups. Except deadlift, which is one set, forearms are 4 sets, other back exercise also 4 sets. On my shoulder day I should do a calf exercise too, but I haven't done it in over a month because I just get lazy and think it's useless to train it. The people who do SS and get 3-4 exercises done in a day... Idk it seems weird to me, because even after I do Squat, DL, and press, it's not like I'm completely exhausted yet, and I feel that's a perfect time to take advantage of things like bicep curls etc, say what you will, but SS will make your legs much bigger than your upper body, and your chest a lot bigger than your arms, which is more practical, but not very aesthetically pleasing imo. if you're not tired you're probably not moving enough weight. I just find that if you do Squat, Bench, Deadlift like SS workout A says to... Sure you've worked your chest, entire back, and legs. But you still haven't exhausted your shoulders, biceps, triceps, calves, some leg curls are nice to add as well. Mentally you may be tired, but I'm still able to lift high weights with the rest of my muscles, and going to the gym for 30-40 minutes feels too short sometimes. Again I realize this is a tested program that has worked very well for people, so I wont try to make a debate happen, but it's how I felt about SS for the two weeks I did it.
I just did chins/pullups on clean days and dips on deadlift days. worked well for me.
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On December 24 2011 14:24 FiWiFaKi wrote:Show nested quote +On December 24 2011 11:45 decafchicken wrote:On December 24 2011 11:15 FiWiFaKi wrote:On December 24 2011 10:57 emjaytron wrote:
you must have a lot of time in the gym. i get through about 4-5 exercises 3 times a week if i'm lucky Well I think there's 24. And two muscles a day: Shoulders + Legs = 7 Chest + Bicep = 7 Back + Tricep = 6 Those take about 80-90 minutes, just don't slack. And then I add deadlift + lower back which is quick to my back day (very quick), I add forearms to my chest and biceps (2 quick exercises)... And there ya go, oh I also do one trap exercise on my shoulder day. Usually I spend 100-115 minutes in the gym. All my lifts are 6 sets (12,10,6,6,5,5) where the first two are warm ups. Except deadlift, which is one set, forearms are 4 sets, other back exercise also 4 sets. On my shoulder day I should do a calf exercise too, but I haven't done it in over a month because I just get lazy and think it's useless to train it. The people who do SS and get 3-4 exercises done in a day... Idk it seems weird to me, because even after I do Squat, DL, and press, it's not like I'm completely exhausted yet, and I feel that's a perfect time to take advantage of things like bicep curls etc, say what you will, but SS will make your legs much bigger than your upper body, and your chest a lot bigger than your arms, which is more practical, but not very aesthetically pleasing imo. if you're not tired you're probably not moving enough weight. I just find that if you do Squat, Bench, Deadlift like SS workout A says to... Sure you've worked your chest, entire back, and legs. But you still haven't exhausted your shoulders, biceps, triceps, calves, some leg curls are nice to add as well. Mentally you may be tired, but I'm still able to lift high weights with the rest of my muscles, and going to the gym for 30-40 minutes feels too short sometimes. Again I realize this is a tested program that has worked very well for people, so I wont try to make a debate happen, but it's how I felt about SS for the two weeks I did it.
I would say two weeks isn't enough to feel the effects of SS, and yeah those small muscles will not be exhausted until you're starting to reach your walls. I went from typical bro workouts 5 days a week- every muscle, not that much weight in retrospect, no big lifts- to SS, and for a couple months I felt like you did where the small muscles felt like they could use a workout. I was worried that I would lose some bicep/tricep muscles, some calves and that my quads would explode disproportionately. But... they never diminished in size because of SS.
I'll admit I moved on to the advanced novice program early because I wanted to do weighted chinups/pullups for more arms, as well as it being decent training for a tough mudder run I'm going to next year.
All that being said, I'll probably switch to some kind of split like yours for aesthetics in a couple months if I keep up how I'm currently eating
On December 24 2011 17:49 NeedsmoreCELLTECH wrote:Also my ass and lower back hurt like it's the first day in prison.
I am forever using this line after deadlift days :D
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On December 24 2011 17:49 NeedsmoreCELLTECH wrote:Show nested quote +On December 24 2011 13:51 funkie wrote:
Went to the gym for the first time In like two weeks.
Somebody, QUICK, put me on the right track and help me regain some sense!
Squat: 120kg x 3 x 5
Deadlift: 140kg x 1 x 5
Bench press: 90kg 3 x 5
Drank 400ml of MuscleMilk.
Shit tastes so fucking awesome. and it's a good protein source! :D. You started in 2010 right? I'll pass you on everything in two months if this goes on. As in I'll do 10 months of your progress in two. Wtf funkie. Also my ass and lower back hurt like it's the first day in prison.
Wanna race me to it, bitch?
On December 24 2011 15:08 decafchicken wrote:
Quit being a bitch. Your DL should be way higher than my CJ by now.
I'm 74.3kg BW/
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Hey Guys! it's Christmas Eve and because I have some sparetime before the big family meal, so as a lurker of this thread for quite some time now to post.
With the year and my first 3 month of Strong Lifts coming to an end I found it approriate to talk about my progress.
A bit of a backstory:
- was basically overweight my whole childhood
- 2 years became really motivated lost about 15kg
Im 170cm and got down to 70kg.
- but then I graduated and with it a lot of freetime because of public service ( the alternative to army here in germany) and little online poker addiction I basically regained the weight and went back to 85kg.
At the end of summer I was motivated again because when I went jogging on my usual distance it was really exhausting although it used to be ezpz, so I tried to lose weight again but somehow it didn't work like the first time and I also wanted to try a healthy approach because when I lost weight the first time it was also mostly because I really starved myself from time to time.
So I found this thread here ( thanks again!) and decided for Strong Lifts in October 2011.
My progress so far after 12 weeks, with week 8 being super sick so I couldnt work out:
Squat: 60 --> 115x5x5
Deadlift: 40 --> 100x5x5
Benchpress: 35 --> 70x5x5
Barbell Row: 22.5 --> 55x5x5
Overhead Press: 20 --> 45x5x5
Luckily I am not one of those people who never squatted or deadlifted before in the gym so I started with a bit more weight on the squat and only 40 on the deadlift because I wasn't so confident anymore in my technique after reading various guides ^^
At the moment I'm kinda feeling that I've basically reached my 5x5 limit, so because because I won't be at the gym over the holidays I've thought about switching to SL 3x5/ Madcow(?) with the new year.
I'm fairly happy with my progress but have ONE major problem, my diet^^:
Although I am eating alot of vegetables/fruits and drink only water basically, in the past 12 weeks I've only lost 2 kg. So I'm still @ 170cm 83 kg. I can see significant body fat loss though but it could definitely be better because Im just not disciplined enough with my diet mainly because of " oh 30minutes until the train comes? lets grab sth @ McDonalds"^^ and similar cases.
So my main new years resolution is finally switching my diet to Paleo, start counting calories and be disciplined about it ( wont be easy at first because Im asian and love my rice). But luckily my mom is on vacation for 6 weeks starting january so Im forced to cook for myself which might be an easier transition  My goal ultimately is to get back to 70kg
Sorry for the long text just felt to share it with this great thread where People only seems to support each other and nobody tries to troll. Now let's enjoy a great christmas meal!
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@asnsensation, great progress! You probably have more room to grow on your deadlift. Have you done any resets?
@funkie: not even 2xbw squat or dl yet Wtf I expect better than you. At this rate ill be snatching more than you squat for the rest of your life and the girlies at the gym will start ignoring you.
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On December 25 2011 03:35 decafchicken wrote:
@asnsensation, great progress! You probably have more room to grow on your deadlift. Have you done any resets?
@funkie: not even 2xbw squat or dl yet Wtf I expect better than you. At this rate ill be snatching more than you squat for the rest of your life and the girlies at the gym will start ignoring you.
FUCK. NO.
GTFO.
EL ASSO WIPO INCOMIIIIIIIIIIIIIIIIING
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SMOLOV NEXT WEEK.
Tested my raw 1rm (no belt, wraps), did 150kgx1. Didn't wanna push more, might have gotten 155.
Gonna use that weight for the 2 week intro cycle, dunno after, prolly stick with it given the brutal volume.
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On December 25 2011 02:58 funkie wrote:Show nested quote +On December 24 2011 17:49 NeedsmoreCELLTECH wrote:On December 24 2011 13:51 funkie wrote:
Went to the gym for the first time In like two weeks.
Somebody, QUICK, put me on the right track and help me regain some sense!
Squat: 120kg x 3 x 5
Deadlift: 140kg x 1 x 5
Bench press: 90kg 3 x 5
Drank 400ml of MuscleMilk.
Shit tastes so fucking awesome. and it's a good protein source! :D. You started in 2010 right? I'll pass you on everything in two months if this goes on. As in I'll do 10 months of your progress in two. Wtf funkie. Also my ass and lower back hurt like it's the first day in prison. Wanna race me to it, bitch? Show nested quote +On December 24 2011 15:08 decafchicken wrote:
Quit being a bitch. Your DL should be way higher than my CJ by now.
I'm 74.3kg BW/
I'll race you to whatever, because you're the bitch, bitch.
I'm 83,3kg BW @ 1.96m, so you're chubbier than I am too. What happened to Y U SO HARD RAUL? Getting soft. Throwing another bitch in here.
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ill race someone something after the holidays hehe :D
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HAPPY HOLIDAYS FOOLZ!
Hope everyone met their goals for the year 
My main goal this year was to get the book out. Boom successful.
Enjoy and have a good night.
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gonna get wassstuuud lolololol
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holidays: disregard paleo diet, eat chocolates :D
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On December 25 2011 11:23 GoTuNk! wrote:
holidays: disregard paleo diet, eat chocolates :D
Yeah I held onto my diet all the way to today but I had decided in advance that I would eat what I wanted on Christmas Eve and Christmas Day.
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Happy holidays everyone! Have fun and be safe.
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I have had one beer in three months. LIfting is serious business yoyo.
Strangely my lifts have progressed big time, although I've lost fat. I thought the fat gaining was 100% inevitable, but I guess not.
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On December 25 2011 11:23 GoTuNk! wrote:
holidays: disregard paleo diet, eat chocolates :D
so true :D cant say no to my moms cookies
merry christmas everyone!
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Ah the food on the christmas table! So much meat! Merry christmas TLHF :D
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On December 25 2011 03:35 decafchicken wrote:
@asnsensation, great progress! You probably have more room to grow on your deadlift. Have you done any resets?
Fortunately I didnt have to deload until today except for when I returned to workout after being sick for 1 week I lowered the weight for the deadlift by 10kg because my back kinda hurt but I think especially with the DL there's a lot of room to improve at the moment compared to OHP for example, but I know even the slightest OHP progress is good already, so Im not too worried.
My only problem with the Deadlift, now that I am brekaing the 100kg is my grip strength but I guess it comes with the time.
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Merry Christmas everyone!
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EPT
