SL5x5 – 3 Month Progress

It’s been about 3 months since I started lifting again.  There were definitely some rocky points, especially very recently.

These are the stats from Week 1 -> Week 12:

Weight:  150lbs -> 185lbs (+35)

Squat:  5x45lbs -> 5x200lbs (+155)
Bench:  5x45lbs -> 5x125lbs (+80)
Deadlift:  5x95lbs -> 5x255lbs (+160)
Rows:  5x65lbs -> 5x140lbs (+75)

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Week13 – Day34A – Dirty

Weight:  185 lbs
Duration:  11:35am – 12:40pm ~ 1hr 5min

Had some not so wonderful food post workout.  I believe the term coined in the bodybuilding community is “dirty bulk”.  I’ve been pretty aggressive on the face stuffing for the last week and a half or so.  The “see food” diet.  I’m a firm believer in simple calories in/calories out, BUT, I also like to believe in putting good quality calories in 90% of the time.  My current weight is roughly where I was floating around at the peak of my strength some 1.5 to 2 years ago.  My lift poundages, however…are no where near what I was lifting a littler over 2 years ago (Fall 2012).

Squats:  3x5xBar +5×115 + 3×135 + 2×155 + 1×175 + 3x5x200

Shoes off, was heavy, but made sure to avoid going too deep into the hole to avoid rounding the back.  I felt a bit more forward lean, but I tried to keep my neck in line with my spine.  Other than that, it wasn’t too bad.  Mentally, I think, knowing that I’ve cut out the 4th and 5th sets, I have a bit more confidence in avoiding injury so I can squat without any hesitation.

Bench:  3x10xBar + 5×65 + 5×85 + 3×105 + 5x5x125

The first 3 sets of the work weight felt pretty light.  Last 2 sets, there were a few small grinders, mainly lockout of the bar.

Rows:  5×85 + 3×105 + 1×120 + 5x5x140

Damn heavy.  Strict Pendalay was out the window, I was definitely jerking upwards.  The one thing I tried to pay attention to is to control the bar on the negative.

Accessories:
Preacher Curls: 12x50
Incline DB Bench: 10×45
Standing EZ Bar Curls: 10x45
Dips:  11/5/2.5
Seated DB Curls: 8x30
Pushups: 10/10/6

Core:
Elbow Planks:  55 seconds