So I've been doing the Stronglift 5x5 program for two weeks now and I've been progressing quiet well with the program. Certainly seems to be more effective than my previous program's. So as I've already said, the program focuses on doing 5 different exercises. Each exercise is performed in 5 sets of 5 reps, except deadlifts which is only one set.
So for the first two weeks I took the approach of one day on, next day off. So over the first two weeks I've done 7 sessions in gym. Here is the breakdown of my progress so far;
Week 1
Monday 28/05/12
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Squat
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Bench Press
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Barbell Rows
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32.5kg
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Wednesday 30/05/12
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Squat
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Overhead Press
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Deadlift
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Friday 01/06/12
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Squat
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Bench Press
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Barbell Rows
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Sunday 03/06/12
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Squat
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Overhead Press | |
Deadlift
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Week 2
Tuesday 05/06/12
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Squat
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Bench Press
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Barbell Rows
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Thursday 07/06/12
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Squat
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Overhead Press
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Deadlift
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Saturday 09/06/12
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Squat
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Bench Press
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Barbell Rows
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* 3sets x 5reps & 2sets x 4reps
So after two weeks at the program, I've been very happy with how its going for me. Although I did encounter an issue an the Overhead Press. I hit a mini plateau when I struggled to get full reps on my final two sets.
But I've had issues with shoulder exercises in the past, so I will be staying on the same weight until I'm able to complete the my five full sets...
As you can see from my progress, the program is certainly showing signs of being quiet effective so I'm going to remain optimistic with regards to this program getting me to where I want to go.
So as of Monday(11/06) here are my measurable:
Starting Stats
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After 2 weeks
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Weight
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177lbs
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173lbs
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Body Fat%
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18%
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15.2%
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So in 2 weeks I've managed to lose 4 lbs, now I will admit that my scales aren't the best so these readings may be a little out. The Body Fat % is just a rough estimation too(Tool here).
So my plan over the next 2 weeks will be to hit the gym 3 times a week, this will give me the weekend off from the gym. I'll hopefully get myself back out on the bike a little bit and also get a little bit of core worked into my week...
Onwards to greatest