Tuesday, June 21, 2011

June 20, 2011 Workout Summary

My 7th StrongLifts 5x5 workout.

LiftStart (6/6/2011)Current (6/20/2011)Gain
Squat135 lbs165 lbs+30 lbs
Deadlift185 lbs205 lbs+20 lbs
Bench145 lbs155 lbs+10 lbs
Rows60 lbs75 lbs+15 lbs
Overhead Press45 lbs55 lbs+10 lbs
Calves90 lbs100 lbs+10 lbs
Abs0 lbs7.5 lbs+7.5 lbs
Weight154.6 lbs161.0 lbs+6.4 lbs

I completed 1x5 at 175 lbs and 4x5 at 165 lbs.  I was supposed to be doing 165 lbs today. I loaded up the bar and went to do my first set.  It was hard, and I had to pause for a second after the 3rd and 4th reps.  I thought, "This is the heaviest extra 5 pounds I've ever added..." Then I realized that I can't count, and I was actually doing 175 lbs. The 4 sets of 165 lbs seemed pretty easy after that.

I completed 5x5 at 155 lbs. After missing my last rep at 155 lbs last bench day, it was a really good feeling to be able to crank out all five sets like they were nothing. I was able to push out all the reps quickly and painlessly with good form.  My chest was killing me after the last bench day, but today it feels like I didn't even workout. Hopefully that means that I can continue going up in weight without another stall.

I completed 5x5 at 75 lbs.

I completed 5x5 at 100 lbs.

I completed 5/5/3/2/2 at 7.5 lbs. That small bit of extra weight really increases the intensity of the crunches. I was able to clearly distinguish my failed reps from my successful reps though. So now I can look for an improvement next workout.

I weighed 161 lbs. I bounced back up to my previous high. I'm hoping to push through it and see a higher number this week. I think that I've gained all the water weight or whatever that I'm going to gain. So higher numbers should come slowly and reflect legitimate mass gain (hopefully muscle). I expect about a pound and a half a week.

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