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On May 02 2013 21:25 Malinor wrote:Bodyweight: 10.04.2013 113,1kg 17.04.2013 109,8kg 3274kcal/day 24.04.2013 109,8kg 3267kcal/day 01.05.2013 109,9kg 3146kcal/day Show nested quote +On April 17 2013 18:29 Malinor wrote:
First week of eating discipline and it already showed. Though I don't like it when it fluctuates that much, means that the next 1-2 weeks my weight probably won't go down. I really hate weight fluctuations. Why can't it just go down 1 1/2 lb constantly every week 
tell me about it :/ maybe try reducing the calorie intake a little bit?
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Yesterday:
Snatch - 50 70 80 90 100 103 105 108 110 113x 100 100 100 100
Front squat technique work around 70-140kg
push press (lol) - 70 90 100 110 (pr!) 120x (i do this like once a year)
weighed in around 101
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Fucking terrible session last night; not only sleep deprived, but likely rotated in the SI joint and painful tightness in (i think) the tibialis anterior on the right side. And I've been on a calorie deficit. All this translated to barely putting up 355 for a back squat single and then failing miserably on 375. It was so demoralizing and I felt like such shit that I just packed up and left. Going back in today, better rested; hopefully won't have another pathetic session.
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On May 02 2013 23:25 Zafrumi wrote:Show nested quote +On May 02 2013 21:25 Malinor wrote:Bodyweight: 10.04.2013 113,1kg 17.04.2013 109,8kg 3274kcal/day 24.04.2013 109,8kg 3267kcal/day 01.05.2013 109,9kg 3146kcal/day On April 17 2013 18:29 Malinor wrote:
First week of eating discipline and it already showed. Though I don't like it when it fluctuates that much, means that the next 1-2 weeks my weight probably won't go down. I really hate weight fluctuations. Why can't it just go down 1 1/2 lb constantly every week tell me about it :/ maybe try reducing the calorie intake a little bit?
I'm pretty sure my intake is fine. At least my body burned around ~4000kcal per day constantly during the last two years, it wouldn't make sense that it has dropped all of a sudden or that I miscalculated that badly. And I'm simply not made out for hard cuts like ~2500kcal/day for longer periods of time. If in two weeks time my weight is the same it is probably time to make some changes.
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Tuesday I hit chin-ups 1x5 BW+30lbs, 1x5 BW+27.5lbs, and then 1x6 BW+25lbs
Then shoulders and arms.
Today's workout:
Bench 3x8 155lbs
Flies (machine) 3x8 175lbs
Dips 3x5 BW+40lbs
And then ab work
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On May 03 2013 04:13 LovE- wrote:
Tuesday I hit chin-ups 1x5 BW+30lbs, 1x5 BW+27.5lbs, and then 1x6 BW+25lbs
Then shoulders and arms.
Today's workout:
Bench 3x8 155lbs
Flies (machine) 3x8 175lbs
Dips 3x5 BW+40lbs
And then ab work
Nice to see you hit your goals (especially after we talked about it ^^).
I haven't done any lifting really, but I've started doing jump rope, if only for the fact that I don't do much cardio and wanted to improve my endurance without doing running. Kind of enjoy it too, especially since it's nice out.
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squat - 135 225 315 365 405 425 445 455 465, 3x405 425
chin ups - 3x5
bench - 3x5 @ 185
saw someone actually squatting properly and doing starting strength at work! miracle.
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On May 04 2013 03:38 decafchicken wrote:
squat - 135 225 315 365 405 425 445 455 465, 3x405 425
chin ups - 3x5
bench - 3x5 @ 185
saw someone actually squatting properly and doing starting strength at work! miracle.
THERE IS HOPE!
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On May 03 2013 01:41 Vitruvian wrote:
Fucking terrible session last night; not only sleep deprived, but likely rotated in the SI joint and painful tightness in (i think) the tibialis anterior on the right side. And I've been on a calorie deficit. All this translated to barely putting up 355 for a back squat single and then failing miserably on 375. It was so demoralizing and I felt like such shit that I just packed up and left. Going back in today, better rested; hopefully won't have another pathetic session.
It went significantly better, but I can definitely still feel the caloric deficit. Seems like everyone here who's ever posted about being on a cut has said something along the lines of "Training on a cut feels like shit" but wow, understanding it first-hand is eye-opening.
Back squats: Singles @ 365 / 375 / 380x ; 2 sets of 3 @ 335
Bench press: 5 / 5 / 4 @ 225
Deadlift: 2 sets of 5 @ 385
Behind-the-neck push press: 3 sets of 5 @ 155
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On May 04 2013 04:04 Vitruvian wrote:Show nested quote +On May 03 2013 01:41 Vitruvian wrote:
Fucking terrible session last night; not only sleep deprived, but likely rotated in the SI joint and painful tightness in (i think) the tibialis anterior on the right side. And I've been on a calorie deficit. All this translated to barely putting up 355 for a back squat single and then failing miserably on 375. It was so demoralizing and I felt like such shit that I just packed up and left. Going back in today, better rested; hopefully won't have another pathetic session. It went significantly better, but I can definitely still feel the caloric deficit. Seems like everyone here who's ever posted about being on a cut has said something along the lines of "Training on a cut feels like shit" but wow, understanding it first-hand is eye-opening. Back squats: Singles @ 365 / 375 / 380x ; 2 sets of 3 @ 335 Bench press: 5 / 5 / 4 @ 225 Deadlift: 2 sets of 5 @ 385 Behind-the-neck push press: 3 sets of 5 @ 155
nah dog you aint about that life. BEAST MODE EVEN ON CUT. THE SMELL OF DYING FAT CELLS AND BLOOD OF YOUR ENEMIES WILL FUEL YOUR RAGE.
p.s. weighed in at 100kg this morning for the first time since the arnold so a couple months. almost down to double digits. sausage ham bacon pepper onion tomoato omelet with a protein shake. Love fridays. too bad i'm going to wreck my body with booze. oh well.
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Training today:
squat 240 x 2,4,6,8,8,6,4,2
clean doubles 135, 155, 175, 185, 205, 210x1
snatch high pulls (off 3cm riser) 195x2x6
Working up in volume on the squat, gotta get decaf legs. Still so sore from wednesday's training.
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thurs, fri - off
saturday
sq 90kg 5-5-5
ohp 50kg 7-7-7
pc 60kg 3-3-3-3-3
pu 3-3
dc 15kg 1x6
lr
knackered/not been eating much but done super considering. last rep on squat was shit but didnt go back for another one. pullups aborted
tomorrow - barbell rows, light squat, light bench, pullup & dc attempt again, lr
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db ohp 30lb 4x5
db row 50lb 4x5
pistols 3x3
L sit 3x30seconds
ugh. shitty hangover.... but working out really helps me feel better.
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On May 04 2013 03:38 decafchicken wrote:
squat - 135 225 315 365 405 425 445 455 465, 3x405 425
chin ups - 3x5
bench - 3x5 @ 185
saw someone actually squatting properly and doing starting strength at work! miracle.
I ve got some questions for you:
1. No offense but that benchpress seems very weak (if it is in pounds) compared to your other results you have in lifting.
Those weightliftingweights are really impressive. Or was it just a "light" session?
2. Everytime i see olypmpic lifters "bounce" a massive amount of weight on their wrists (like they are made out of jelly wtf) it makes me cringe (and angry). Isnt that a big strain on your knees/wirsts if you "bounce" thoses weights around or explosivly get them over your head?!
Anyway really impressive.
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On May 04 2013 03:38 decafchicken wrote:
squat - 135 225 315 365 405 425 445 455 465, 3x405 425
chin ups - 3x5
bench - 3x5 @ 185
saw someone actually squatting properly and doing starting strength at work! miracle.
I saw a guy squatting with like perfect form the other day. It brought a tear to my eye :')
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sunday
sq 60kg 10-10-10
bp 60kg 10-10-10
barbell row 40kg 5-5-5-5-7
pu 3-3
im brand new to bent over rows...any tips?
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Today:
squat up to 310lb
snatch up to 175lb
c&j up to 205lb (wrists hurting real bad)
clean high pulls off board 240lbx3x4
Did a crossfit workout at the end lol. Was supposed to do 8 box jumps and 1 burpee, then 7 box jumps and 2 burpees and so on until 1 box jump and 8 burpee with a time cap of 10 minutes. I got 6:20 oh yeah. My lack of conditioning is astonishing lol.
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GOALS UPDATE
1 month update on 5x5 SL program
Listed in this format: starting-> current-> (original 6 month goal)
Bodyweight: 60kg-> 62kg-> (65kg)
Squat: 65kg-> 80kg-> (85kg)
Deadlift: 90kg-> 100kg-> (125kg) My first post I had a different starting number listed, but that was doing 5x5 instead of the 1x5 that is recommended by the program so now the weight is changed to reflect that
Bench Press: 50kg-> 62.5kg-> (65kg)
Press: 35kg-> 37.5kg-> (45kg)
Barbell Rows: 40kg-> 45kg-> (55kg)
Well I guess my original goals weren't ambitious enough, but also I must say I'm surprised by the quick results I'm getting so far. I guess I'll have to reevaluate once I reach those.
I'm a little disappointed my OHP hasn't increased more, but I think it was due to bad form (arching my back too much) the first few sessions. The other thing is that my diet hasn't been ideal, but I have been eating more lean meats and cutting down on alcohol so that's good.
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Everyone has problems with OHP, it went up for me in small runs, as in, I would get stuck, then progress linearly for a while.
Just keep at it, and good stuff!
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On May 06 2013 21:42 zar11 wrote:
GOALS UPDATE
1 month update on 5x5 SL program
Listed in this format: starting-> current-> (original 6 month goal)
Bodyweight: 60kg-> 62kg-> (65kg)
Squat: 65kg-> 80kg-> (85kg)
Deadlift: 90kg-> 100kg-> (125kg) My first post I had a different starting number listed, but that was doing 5x5 instead of the 1x5 that is recommended by the program so now the weight is changed to reflect that
Bench Press: 50kg-> 62.5kg-> (65kg)
Press: 35kg-> 37.5kg-> (45kg)
Barbell Rows: 40kg-> 45kg-> (55kg)
Well I guess my original goals weren't ambitious enough, but also I must say I'm surprised by the quick results I'm getting so far. I guess I'll have to reevaluate once I reach those.
I'm a little disappointed my OHP hasn't increased more, but I think it was due to bad form (arching my back too much) the first few sessions. The other thing is that my diet hasn't been ideal, but I have been eating more lean meats and cutting down on alcohol so that's good.
what expirience did you have before starting sl? im like 1-2 weeks more then you and while i as expected am higher on the presses and rows youre faaar beyond my dl/squat (which are my weakspots but still)
/edit and at bw 60? damn im weak 
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EPT
