SL5x5 Training log

**jamieg** · 10-09-2011 05:53 PM

Joined a gym now rather than at home so throught I'd start a log to keep track of everything and allow critque etc...
Doing the SL 5x5 program, enjoying it so far (even all the squats!) and making good strength progress.
Last few workouts at around 72.5-74.5kg (inacurate scales) and 5'8".

Fri
squat 60kg 5x5
Bench 47.5kg 5x5
BOR 37.5kg 5x5
Bicep curls 20kg 5x5

Mon
Squat 63kg 5x5
Overhead Press 33kg 5x5
Deadlift 65kg 5x5
Pullups 5x5 (assisted)

Wed
squat 65kg 5x5
Bench 50kg 5x5
BOR 40kg 5x5
Bicep curls 20kg 5x5

Fri
Squat 67kg 5x5
Overhead Press 35kg 5x5
Deadlift 70kg 5x5
Pullups 1x5 (bodyweight) 4x5 (assisted)

**MJ.23** · 10-09-2011 05:57 PM

Good luck pal

You chose a good programme.

**iainm** · 10-09-2011 06:59 PM

Any reason for going 5x5 on deadlifts? The programme calls for 1x5 only.

**jamieg** · 10-09-2011 08:19 PM

Thanks guys. Deadlift feels too easy at the moment so doing 5x5 but I'll reduce down to 1x5 at a working weight (with warm up sets) once I get another 20kg or so on the bar. I've deloaded a bit now too much on this lift but won't be long until it's heavy again or might just add 10kg next workout. I was up 90kg before deloading but that was tough and not sure what my form was like.

**iainm** · 10-09-2011 09:10 PM

I'd keep to the 5kg increments on deadlifts and focus on becoming confident with your technique before the weight gets heavy. Try taking a video if you don't have someone to check your form in the gym.

**jamieg** · 12-09-2011 08:17 PM

Mon
Squat 70kg 5x5
Bench 53kg 5x5
BOR 43kg 5x5
Bicep curls 20kg 5x6

**FattyOsborn** · 14-09-2011 01:50 AM

Good choice mate, i've just started this 5x5 too..

Can I ask what BOR is please? I can't seem to think it out lol.

Re: Deadlifts.. get the technique right first, then go for the really heavy weights.. I started on 100kg but only had enough time 1 set of 5x100kg.

I'm bookmarking your log, chat to you soon mate!

**BarryCH** · 14-09-2011 07:51 AM

I would think BOR is Bent over Rows

**jamieg** · 14-09-2011 10:21 PM

Quote

Originally Posted by BarryCH

I would think BOR is Bent over Rows

Yep Bent Over Rows

**jamieg** · 14-09-2011 10:38 PM

Wed 14th
Squat 73kg 5x5
Overhead Press 37.5kg 5x5
Deadlift 75kg 4x5
Pullups 5x5 (assisted)

Gym scales say bodyweight 75.7kg (but i think they are not very acurate)

Squats felt good and actually looking forward to 75kg (where I stalled before) on Friday, Overhead Press is getting tough tho have a bit more in me yet I think, Deads felt good too, weight is still light enough too do more that the 1x5 so did 4 sets was just going to do 3x5 but fancied one more for luck!
Form is great (lol, if I do say so myself!) on all these at these weights. Squats are nice and deep. Deads - back is nicely arched with no rounding off. OHP - millitary style, no help from legs.