This is my first workout of the SL 5x5 Program. There was nothing really special about this workout. No personal records, just easing into the program.
I completed 5x5 at 135 lbs. My 1x5 max was 165 lbs. Since I'm doing 5 sets instead of just 1, I knew that I would need to lower the weight pretty significantly. After performing the sets, I think that was a good starting point. I don't feel like I was too far off of my 5x5 max. The last set was plenty challenging. I almost regret starting that high because my legs were killing me the next day. It was okay though, because as you'll see in my next couple posts, I was able to continue with my progression in weight.
I completed 5x5 at 145 lbs. Here, I knew my 1x5 max was 155 lbs, so I decided to go for 145 lbs. This almost turned out to be a mistake because I was really pushing on the last rep. Again, my chest hurt pretty bad the next day.
I completed 5x5 at 60 lbs. I had only done rows on the machine which goes against all the ideals of weight and strength gain. So I didn't have a starting weight. I chose to go with 60 lbs, because no one was using the 60 lb bar, and I wanted to start really low so that I could work on my form. These reps were a piece of cake and I had no soreness the next day. I'm excited to keep going up on these. I think the form will be easy as I go up in weight because I have to keep my knees pretty far forward with the low weight. With a higher weight, I should be able to push my butt back farther. I need to work on my flexibility for this lift.
I am doing abs every workout for that six-pack. I was dumb enough to do these on the machine which I later decided was unacceptable so I'm not counting anything for abs today.
Again, I did these on a machine so I'm not counting anything. I'll do seated calf raises next time so that I can load exact plates. The machine only allows increments of 20 which is of no use to someone who wants to go up by 5 or 10 pound increments.
I weighed in at 154.6 pounds right after the workout. This is actually pretty good for me. I'm been hovering around 152, so I was actually pretty happy to see 154 on the scale.