Think less, eat more

[FellowshipOfTheRon]

Hey mate. Have you given weightlifting shoes a go? Like the adidas powerlift or the adipowers? I see you keep squatting with weights under your heels and wondered if it was because you are coming forward on to your toes?

hey man thanks for the suggestions. i have not tried any of those yet but would really like to give them a go! unfortunately i have no idea where to start in shopping for those, haven't seen them in the shoe clinic type stores so can't go there to seek professional recommendations. have heard some of these weightlifting shoes actually have nice solid soles/stuff for arch support built in which is a definite plus

 

i used to squat with chuck taylors but can't use my orthotics in them and dont squat without orthotics as per physios recommendations.. apparently my arch collapses under pressure which can put more stress on my already crappy knees.

 

currently gym with some nike sneakers (lunarglide 4) and arch support orthotics(non custom), both the heels and orthotics are a little squishy as they were made more for running than squating or deadlifting with (sucks DLing in these!)

 

used to come forward on my toes but feel it pretty well on my mid foot/heels now which is much better. hope to ventually taper off the plates under heels but for now i really need them as my ankle flexibility is terrible - working on all my stretches every day now so hope im nice and nimble in not too long

[Realtalk]

Go to sprint fit in Eden terrace I bought my reebok lot shoes from there. I'm very happy with them.

[FellowshipOfTheRon]

Go to sprint fit in Eden terrace I bought my reebok lot shoes from there. I'm very happy with them.

Thanks Tom looks like they're not too far away gonna see if I can pop in Monday or Tuesday, perfect really did want to try some on before buying always bit hit and miss with online stores. Will make a new thread in powerlifting section see if anyone has specifically tried lifting shoes to help with arch support that doesn't compress like orthotic inserts

[Realtalk]

Yeah u wanna try them on mate... Sizing diff varies with brands, some suit different shapes of feet. They will stretch though... And put the reebok ones in the oven heat em up and they mould to ur feet.

Very good shoes and good heel on them.

[FellowshipOfTheRon]

Day 68 (For Friday 24th Jan 2014)

SL5x5 Session 16, Workout B

Dam I was tired as yesterday was super lethargic just wobbling around everywhere. Did not expect since I had eaten like 4500 cals the day before (way over my maint cals lol), guessing it was just the flea powder I was using on my dog think I'm allergic to it or something slowed my heart rate way down :/ Anyway grinded through the session everything felt really wierd but anyway.. just done the program + seated raises and got out of there. First time in ages I had to take rest periods over 1min though... ended up resting for like 1.5~2mins on the OHP.

Duration : 1hr14mins

Workout

• Treadmill 10mins

(Squat 10lb plates under feet, next session gonna be with only 5lb plates unless I get some oly shoes by then)

• Squat
  • 2 sets 5xbar
  • 1 set 5x65lbs
  • 1 set 5x85lbs
  • 1 set 5x95lbs
  • 5 sets 5x115lbs
• Overhead Press
  • 2 sets 5xbar
  • 1 set 5x55lbs
  • 1 set 5x65lbs
  • 5 sets 5x80lbs
• Deadlift
  • 1 set 5x135lbs
  • 1 set 5x155lbs
  • 5 sets 5x195lbs
• Seated calf raises 3 sets 45lbs
• 10mins stretching

 

Yeah u wanna try them on mate... Sizing diff varies with brands, some suit different shapes of feet. They will stretch though... And put the reebok ones in the oven heat em up and they mould to ur feet.

Very good shoes and good heel on them.

Awesome appreciate your feedback hope they got my size when I go in on Tuesday

[Clueless]

Sorted out spreadsheet to help me track this stuff better. Gonna keep logging on here too because it gives me more than just numbers but good to have it all on 1 page in spreadsheet

 

First 4 weeks of SL5x5 progress in KG and LBs nothing interesting at all but it's going in my log anyway just because I love2graph!

 

 

Looks like good spreadsheet. Is there a link?

[FellowshipOfTheRon]

Sorted out spreadsheet to help me track this stuff better. Gonna keep logging on here too because it gives me more than just numbers but good to have it all on 1 page in spreadsheet

 

First 4 weeks of SL5x5 progress in KG and LBs nothing interesting at all but it's going in my log anyway just because I love2graph!

 

 

Looks like good spreadsheet. Is there a link?

 

Hmm I dunno if I would describe it as a 'good' spreadsheet but it'll serve the purposes of any beginner wanting to track 5x5. Originally was using something i downloaded from somewhere online but it sucked because when I missed some sessions I had to rework the whole thing, ended up making my own where I can enter stuff as I go. Because my gym has all the weights in Lbs I have it so I can enter in lbs but still show me what it would be in kgs since I'm curious about that some times. Have added in another worksheet for people who may want to use it in future but wish to enter in kgs.

 

Anyway have attached template here for anyone to use if interested, filled it with some sample data which you can easily just delete and fill up with your own. Also attached is one filled in with my own data currently as an example of how one might use it.

[FellowshipOfTheRon]

Day 69

SL5x5 Session 17, Workout A

Hey It's Week 6 now for me, half way through the initial 12 week beginners SL5x5 Cycle. Finally most things are starting to feel pretty challenging so I suppose I'm past that break in period and getting into the working phase, can't wait to see where I'll be another 6 weeks from now and then 6 more weeks after that *dance4*

Treadmills were all busy today so I took a different approach to warmups, probably the approach that I should be taking now that I'm lifting more than just the bar.

Squat : Today I switched from the 10lb plates under heels to the 5lbs as I said I'd do last week. I'm not 100% sure yet if I was ready for it yet but I'll give it 2 more sessions see how it goes, could swear I felt a bit of lower back rounding at bottom which is wierd because remaining in that anterior tilt on squat is probably the only one thing I've ever been good at with it :\ Pretty exciting this slow and steady progressive approach next session I'll be doing 5x5 with pretty much my old 1RM

Bench : Heaps more confident with my form on this today, shoulders felt pretty good and I felt myself subconciously digging my delts back into the bench while setting up for the lift which was awesome.

Rows : Confused where to look when I do these.. do I look forward to the mirror or downwards or slightly ahead? Can't find the right head position, needless to say bit of neck pain. Also it's wierd because I reset squats before now my rows are right up to same weight as squats lol I can feel they're getting a little heavy for me and my forms definately not the greatest on these I'll try look up tutorials on the movement and try improve my movement as I go hopefully without deloading.

Duration : 1hr20mins

Workout

• Cardio rower 2.5mins
• Squat
  • 2 sets 5x bar
  • 1 set 5x65lbs
  • 1 set 5x 85lbs
  • 1 set 5x100lbs
  • 5 sets 5x120lbs
• Bench Press
  • 2 sets 5xbar
  • 1 set 5x55lbs
  • 1 set 5x70lbs
  • 1 set 5x80lbs
  • 5 sets 5x90lbs
• Bent over row
  • 2 sets 5x bar
  • 1 set 5x65lbs
  • 1 set 5x 85lbs
  • 1 set 5x100lbs
  • 5 sets 5x120lbs
• Accessories
  • Lower back extensions (3 sets 12xbodyweight)
  • EZ Bar Bicep curls (5 sets 5x50lbs)
  • Superset curls with decline crunches 3 sets 20 reps
• 10min stretching

 

[Kalidane]

 

Rows : Confused where to look when I do these.. do I look forward to the mirror or downwards or slightly ahead? Can't find the right head position, needless to say bit of neck pain. Also it's wierd because I reset squats before now my rows are right up to same weight as squats lol I can feel they're getting a little heavy for me and my forms definately not the greatest on these I'll try look up tutorials on the movement and try improve my movement as I go hopefully without deloading.

 

[FellowshipOfTheRon]

 

Rows : Confused where to look when I do these.. do I look forward to the mirror or downwards or slightly ahead? Can't find the right head position, needless to say bit of neck pain. Also it's wierd because I reset squats before now my rows are right up to same weight as squats lol I can feel they're getting a little heavy for me and my forms definately not the greatest on these I'll try look up tutorials on the movement and try improve my movement as I go hopefully without deloading.

 

 

 

Can't think why you'd do anything other than maintain a neutral head position.

 

What kinda angle are you performing the rows on?  I'm struggling to imagine horizontal rows performed at squatting weights eh

 

 

 

 

[FellowshipOfTheRon]

Day 70

SL5x5 Session 18, Workout B

Hips were crazy damn tight today but managed to get through the squats reasonably easily (just needed like 1~1.5mins rest between sets) done lots of stretching between warmup sets which helped. OHP was another story, first time I missed a rep on the program so far. It was on my 4th set where I only managed 4 reps then wasn't able to get the bar up again..after that I took like 5mins rest and got all 5 reps on the 5th set so I guess I will have to start increasing from 1min rest to maybe 2mins inbetween my OHP sets either that or super-micro-loading.

Weight : 62.2kg

Duration : 1hr42mins

Workout

• Random warmup/mobility stuff
• Squat
  • 2 sets 5x45lbs
  • 5x65lbs
  • 3x85lbs
  • 3x102lbs
  • 5 sets 5x 125lbs
• Overhead Press
  • 2 sets 5x45lbs
  • 5x55lbs
  • 3x65lbs
  • 3x75lbs
  • 5 sets 5x85lbs
• Deadlift
  • 2 sets 5x135lbs
  • 5x155lbs
  • 5x170lbs
  • 5x190lbs
  • 5 sets 5x205lbs
• Accessories
  • 5 sets 5xweighted pullups (bw+25lbs)
  • 3 sets 12x32.5lbs side delts machine
• Treadmill 20mins 100cal
• 10min full body stretching

 

Pic : First time this been happening to my hands, should I be moisturising this or something?

[Clueless]

Thats a sign of been a man and lifting heavy. After a while they get thick callouses and dont rip open. Just keep going on it.

Have heard can cut of and moisteriuse I cbf

Have uploaded 5/3/1 I have. Slightly different and in kgs. Lbs confuse me lol

[Kalidane]

Shoot some video next time you do rows.  You'll learn more from the last two sets than from the first.  No harm in shooting it all if you can of course.

 

This should tell you a lot about where your weight is on your feet as well as what is happening with your hams, hips and lower back.  Plus head of course.

[FellowshipOfTheRon]

Blehh I was doing some stretches last night and heard a massive click in the left knee way louder than usual.. still hurts today no swelling to be seen though, hope it subsides by tomorrows session.
 

Shoot some video next time you do rows.  You'll learn more from the last two sets than from the first.  No harm in shooting it all if you can of course.

 

This should tell you a lot about where your weight is on your feet as well as what is happening with your hams, hips and lower back.  Plus head of course.

Thanks I'll try remember to do that on Friday for both Rows and Squats see if I can get some tips from you fellows more experienced with the lifts.

 

Thats a sign of been a man and lifting heavy. After a while they get thick callouses and dont rip open. Just keep going on it.

Have heard can cut of and moisteriuse I cbf

Have uploaded 5/3/1 I have. Slightly different and in kgs. Lbs confuse me lol

Lol but I'm still using light weights! (one day I'll be saying that and they will be really heavy though like Ronnie Coleman) Thanks for the 531 template will keep aside prob won't be moving on to that for ages yet though. I'm so used to KGs too but slowly getting used to Lbs since thats all they got in this gym.

[FellowshipOfTheRon]

Day 71

SL5x5 Session 19, Workout A - Week 7!

Was unable to get food in this morning, had terrible appetite - spewed out my weetbix after breakfast and then didn't get lunch down either. Felt really weak but was mentally very motivated to jump in the gym and have a good workout since I just received my new lifting shoes in the mail (Do Wins) and wanted to give them a go. Since I haven't really had caffiene in ages only half a teaspoon got me going pretty easy, was sweating like a maniac in just my warmup squat sets but things felt really great. Feet were planted to the ground, heels not raising like before and best of all foot position not slipping after I'd put the feet down where I want them (left one used to always try slip away). It's great because now I can focus on pushing my knees outwards properly tracking past my toes and not have to worry about feet slipping away. No longer squatting with plates under my feet as these shoes have a raised heel... anyway heaps more stable and looking forward to my next squat session now where I'll finally be using the big 45lb plates lol.. about time! Also forgot to take a form check video for squat/rows hope I remember for next time. Anyway on rows kept my head facing mirror but sort of looking down while I was performing them and neck didn't hurt from it which is good. Knees soreness from yesterday has resided but I'm getting scared now.. went to sit down to do some stretches on the stretching area and heard the loudest pop come from knees (but no pain), it was heard over the music and some dude who was doing crunches behind me jumped up with a strong wtf look *wacko* /deardiary

Duration : 1hr16mins

Workout

• Squats
  • 2 sets 5xbar
  • 5 x 65lbs
  • 5 x 90lbs
  • 5 x 110lbs
  • 5 sets 5x130lbs
• Bench Press
  • 2 sets 5xbar
  • 5 x 60lbs
  • 5 x 70lbs
  • 5 x 85lbs
  • 5 sets 5x95lbs
• Pendlay Rows
  • 5 x bar
  • 5 x 95lbs
  • 5  sets 5x125lbs
• Accessories
  • 3 sets 10 x 40lb rear delt flyes (machine
  • EZ Bar pullovers 3 sets 15x30lbs
  • Bicep curl superset skullcrushers ez bar 5 sets 5 reps 50lbs
• 10 min stretching

[FellowshipOfTheRon]

Day 72

SL5x5 Session 20, Workout B - weight 62.2kgs

Squats : Just easily 5x5'd my old 1rm so I'm pretty happy with the program so far.
For some reason I really, really suck at hitting the right form with no weight or super light weight on the bar so my warmups all suck, hips feel really tight in those but soon as I slapped the 20kg plates on each side of the bar I was able to keep good form and hit depth. All sets completed with no problems which was awesome because I was expecting a stall, all mental I guess. Short rest periods only 1min~1min30sec between sets at this rate guessing long as I keep an eye on my form I shouldn't get any trouble now until 80kilos or so which is a really good thought

OHP : Forgot I was supposed to keep on with 85lbs this workout since I didn't hit 5x5 on the last session but anyway went on with 90lbs and *almost* got it... probably just needed a little more rest. Friday I'll do 90lbs again and with 2 min rest between sets I'm confident I'll nail it.

Deads : Bit of adjustments doing these in the oly shoes but still easy. While the weights are light I will take the opportunity to work on my grip. Kept standard grip through all the warmups but on the very last rep of the working set had to switch to mixed grip.

Food wise I'm eating the same as I was before but have more of a surplus now because in the gym only 3 days vs 5~6 and way less running activity, expecting this extra surplus to help me out with continued strength gains and a bit of recomp.. will eventually add more surplus but I want to keep that in the bank for now so I can easily adjust it when things start to get tough with the squats.

Duration : 51mins

Workout

• Squat
  • 2x 5x45lbs
  • 5x 70lbs
  • 5x 90lbs
  • 3x 115lbs
  • 5x5 Working sets 135lbs
• OHP
  • 2x 5x45lbs
  • 5x 55lbs
  • 3x 70lbs
  • 2x 80lbs
  • 5x5 Working sets 90lbs - 3rd set only got 3reps, all others went OK with rest
• Deadlift
  • 2x 5x135lbs
  • 5x 155lbs
  • 3x 175lbs
  • 2x 195lbs
  • 1x5 Working sets 215lbs
• Stretching

[FellowshipOfTheRon]

Day 73

SL5x5 Session 21, Workout A

Everything was pretty good today except for squats. Hips were super tight, the weights felt so much heavier and felt tension on my back. I've had to meet a few deadlines lately so been doing late nights sitting on PC without much movement I guess that contributes to the tightness so will have to remember to stretch more regularly through the day. On the plus side, when I felt tension on my back I realised I was not conciously tensing my core and started doing that from the next set which got rid of the problem.

Duration : 1hr17mins

Workout

• Squat
  • 2x 5x45lbs
  • 5x70lbs
  • 3x95lbs
  • 2x115lbs
  • 5x 5x140lbs
• Bench
  • 2x 5x45lbs
  • 5x60lbs
  • 3x75lbs
  • 2x85lbs
  • 5x 5x100lbs
• Pendlay Rows
  • 2x 5x45lbs
  • 5x65lbs
  • 3x95lbs
  • 2x110lbs
  • 5x 5x130lbs
• Accessories
  • Dips 3x5
  • Back Extensions 3x12 90lbs
  • Weighted crunches 5x15
• Stretching 10mins

[Realtalk]

We follow a similar program.

[FellowshipOfTheRon]

We follow a similar program.

Yup I'm really digging the 5x5 now keen to see where it takes me, if can keep following it for the whole year or anything like that. You still mix in running with your training? I've stopped for a bit but really miss it now

[FellowshipOfTheRon]

Day 74

SL5x5 Session 22, Workout B - Week 8

Good workout session, no stalls.

Squats : Unlike last session it didn't feel like such a struggle it's really wierd how I've been feeling lately like Monday can be real easy, Wednesday sessions feel difficult then Friday feeling easy again lol.. anyway I tweaked my form yet again today. Found it felt way better when I brought my feet in a little and didn't point them out so much, less pressure on the knees and somehow seems easier to use my quads. Not a narrow stance still further than shoulder width by a little but I think before I was mixing powerlifting stance with oly lift style which was giving me issues. Hip flexors were tight as usual but came through by the time I was done with the warmup sets. 1.5-2min rest period between working sets. Working with 145lbs now (65.7kg) which is above my bodyweight.. still light weights but I'm proud because these are clean, below parallel reps with no divebomb or bouncing. I even added the slight pause back in to the reps because they're feeling a bit easier again and I find that helps familiarise me with the bottom position a bit better.

OHP : A real mission to get the weights up as usual but no longer stalling at the lockout, it's more getting the bar back up in a clean motion from the 'racked on front delts' position without bouncing that's getting me. My delts felt strong and energetic I suspect the reason I'm failing here is technique rather than strength based. Maybe need to lean back more so I can use my upper chest a bit in the motion otherwise I was finding that instead I leaned forward a bit, forgot to get under the bar and almost lost the rep a couple times. Since not confident in this movement just yet next week I'm probably gonna stick with the same weight - 90lbs (40kg).. 2 of next weeks sessions gonna involve OHP so plenty of practice before boosting it up for the week after.

Deadlift : Found forearms weren't completely recovered from wednesdays session and probably I'm doing something stupid with my wrists on OHP which made me lose my grip 3/5 of the way through my working set where I had to change to mixed grip. Lats feeling super sore now (were already not quite recovered from Wednesday). Gonna go overboard with the food again in the weekend and if same problem with declining recovery by nxt Friday then gonna increase daily carbs by little more. Anyway reached 2pps today on deads... can't wait until squat bench and rows are this strong *lol*

Duration : 1hr39mins

Workout

• Treadmill 5mins
• Squat
  • 2 x 5x45lbs
  • 5x70lbs
  • 5x95lbs
  • 3x120lbs
  • Working Sets 5x5145lbs (65.7kg)
• Standing OHP
  • 2x 5x45lbs
  • 5x55lbs
  • 5x70lbs
  • 3x80lbs
  • Working Sets 5x590lbs (40.8kg)
• Deadlift
  • 2x 5x135lbs
  • 5x 160lbs
  • 5x 180lbs
  • 3x 205lbs
  • Working Sets 5x5225lbs (102kg)
• Accessories
  • Side delts machine 3x8 40lbs
  • EZ bar bicep curls 5x550lbs on preacher bench
• Stretching 10mins

[FellowshipOfTheRon]

FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUu had a mean as weekend but absolutely stuffed my right leg being stupid bowling. Was mucking around lost balance completely rolled right ankle and hit the knee pretty hard too lol.. heaps of swelling all across ankle now foot doesnt fit properly into shoe and feeling some swelling coming up on knee too. Reckon I'll be taking next couple sessions off gym this week if not whole week just gonna focus on stretching. Actually glad I'm a bit more flexible now, if this shit happened just few weeks ago I probably would have snapped some tendons up. So far my treatment is just ice, ibuprofen and keeping pressure off the leg. Hope it's heaps better by the time I wake up anyway so can at least go through a thorough stretching routine.

 

Also real happy with my eating this weekend.. basically tallied up the food just now and somehow I managed to push in 10000 cals over Sat/Sunday which is awesome.. though clearly I'm not handling it well feeling sluggish, constipated and excessive sweating but hey I managed to keep it in rather than spew out right away as would happen like a yr ago whenever I tried going over 3000

[Realtalk]

We follow a similar program.

Yup I'm really digging the 5x5 now keen to see where it takes me, if can keep following it for the whole year or anything like that. You still mix in running with your training? I've stopped for a bit but really miss it now

No way bro, I can't run for shit now.. Walking the dog is the only kind of proper cardio I do now. I do miss running too it's a good feeling running fast for a good length of time but I enjoy being stronger at the moment. Cardiovascular health is very important though.

[FellowshipOfTheRon]

No gym today. Still got no ROM in my ankle and seem to have lost some control of my toes. Can make a fist with them but not lift up. Swelling has gone down a bit but still present which considering I've popped 4 200mg ibuprofen tabs today I thought wouldn't be such a problem. Got a promising job interview lined up tomorrow gonna have to walk a fair bit from the park location so hope this shit atleast gets down enough so I can put my dress shoes on.. or atleast drive safely *wacko*. Spent like 2hrs today giving shoes that mad mirror shine lol.. can't beleive I find stuff like polishing and ironing a valid and relaxing way to pass time now
 

We follow a similar program.

Yup I'm really digging the 5x5 now keen to see where it takes me, if can keep following it for the whole year or anything like that. You still mix in running with your training? I've stopped for a bit but really miss it now

No way bro, I can't run for shit now.. Walking the dog is the only kind of proper cardio I do now. I do miss running too it's a good feeling running fast for a good length of time but I enjoy being stronger at the moment. Cardiovascular health is very important though.

Oh true yeah I was hoping I could have best of both worlds but just gonna stick with strength for a while longer in the mean time some warmup time on the treadmill and walking the dog should keep cardiovascular health up. Prob still gonna attempt some run for fun 5k/10k little things through the year should be fun

 

 

 

 

[FellowshipOfTheRon]

Ankles still pretty bad.. booked to see a Doc tomorrow just to make sure it's only a sprain and not fracture or anything. Anyway no gym today either can't drive.. wouldn't be able to do much in there anyway. Still had a training session in the backyard though. Done bunch of random stuff with the pullup bar/oly rings/resistance bands. It was pretty fun wish I could fit this in more often with the 5x5 sessions. Wrapped the foot up fairly tight with bandage which seems to have alleviated the pain while walking around for a bit. I plan on working on some restorative type work (trying to get back some range of motion) from the weekend if Doctor confirms no fracture tomorrow.

 

Day 75

Backyard workout

Nice hour workout out in the sun with the dog. Do a set then throw some toys around for him to fetch otherwise he'd keep trying to jump on me when I'm trying to do the next set lol.

Duration : 1hr5mins

Workout

• 10mins bunch of warmups with resistance bands, pullup bar and rings
• Ring pushups 5 sets x 5reps with 5 second holds at the stretch position
• very wonky Ring Dips 5 sets x 3 reps with holds for 5 sec at locked out position (practicing stabilising)
• Pullups (on the bar as usual) 5x5
• Ring rows 3 sets 8 reps
• Ring rollouts (abs) 3 sets 8 reps
• Ring tricep extensions 3 sets 8 reps (felt just like skull crushers but without the elbow clicking)
• Chinups 2 sets 8 reps (focus on biceps)
• Resistance bands side delt raises 3x8
• Resistance band rear delt raises 3x8

[FellowshipOfTheRon]

Saw doc she said "at your age you need to take it easy and not do any exercise for 4-6 weeks" (wtf is that supposed to mean, am I old man now?). She inspected and confirmed no fracture which is good. Knees have full range of motion and better control of ankles now though both knee & ankle still swolen and very painful to touch.

 

Will definately take it easy until swelling goes down but sucks I think Squat/Deadlift is out of the question for atleast a couple weeks.. even the light weight from walking around is painful. Was only just starting to see real progress in form and strength so pretty disappointing to stop at this stage.

 

I guess I'll have enough control of the ankle to drive again by next week so when I hit the gym was thinking possibly Smolov Jr bench + leg extensions + back & arms

 

 

/deardiary