Thursday, June 16, 2011

June 15, 2011 Workout Summary

My 5th StrongLifts 5x5 workout.

LiftStart (6/6/2011)Current (6/15/2011)Gain
Squat135 lbs155 lbs+20 lbs
Deadlift185 lbs195 lbs+10 lbs
Bench145 lbs155 lbs+10 lbs
Rows60 lbs70 lbs+10 lbs
Overhead Press45 lbs50 lbs+5 lbs
Calves90 lbs95 lbs+5 lbs
Abs0 lbs2.5 lbs+2.5 lbs
Weight154.6 lbs161.0 lbs+6.4 lbs

I completed 5x5 at 155 lbs. I felt strong and confident on this lift. However, my hip flexors hurt a little before, during, and after this lift.  I think that I'm not keeping my weight centered over my heels. I'm probably leaning back too far in an effort to keep my back straight. So my hip flexors are working harder than they should. I'll pay better attention to my form and do some stretching for future lifts.

I completed 5/5/5/5/4 at 155 lbs.  I pushed really hard on bench, but I just couldn't get the last rep.  In fact, I was doing good to get the last rep on my 4th set. Next time, I'm going to try to lift faster on the first sets and push through this plateau. I want to get my bench up to 225 lbs as fast as I can. 225 lbs is my short term goal, because I've always given a lot of respect to guys that can bench with 2 plates on each side.

I completed 5x5 at 70 lbs.  This wasn't jokingly easy like the past two times, but I can definitely keep going higher. I want to get this to 135 lbs short term.

Calf Raises
I completed 5x5 at 95 lbs. This was still easy, but 5 pounds a workout should keep this moving up pretty quickly.

I completed 5x5 at 2.5 lbs. Abs were hard last time with no weight. So of course they were challenging again. But I think that 2.5 lbs is a small enough increment that I can keep this going for a while.

I weighed 161.0 lbs. This is a personal record for me. It's the first time I've ever stepped on my scale and seen 161 lbs. This put me in a really good mood. I know that this number came mostly from me having a stomach full of water and milk from my workout and after, but it still feels good. I'll be really happy when I can step on the scale any time of the day and see 160+ lbs. I've increased my calorie intake from 3100 kcal to 3200 kcal to keep up with my new weight. Remember that I'm eating 20x my body weight.

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