bro I used to lean forward too, now I'm more stable. few ways you can overcome this issue. try front squats, either oly bar or barbell. I really prefer front squats and i would change to them once my shoulders n collar bone have more flesh.if not it hurts haha. I learnt to go down with the bar without leaning forward with an old school weighted smith machine, the bar itself is already 40kg LOL. that really burnt my glutes, felt like it was squeezing the crap outta me. but it was good, now on the oly bar I go down properly, well at least my form improved abit.

1,5,10,15 rep max calculator


absolutely essential for anyone doing a 5x5 programme.

Bfast - 3 scp protein, shake w 250ml milk, egg mcmuffin
Snack - 1 fried popiah 1 kuih w coconut inside (uni field trip)
Lunch/Pre WO - Bit of rice w some steamed fish, bit of tofu and vege
Snack/Post WO - Chicken rice breast meat, 500ml milk
Dinner - 3/4 plate 3 diff veges, 1/4 plate (100g more like it) beef, 250ml milk
Supper - Banana, 250 ml milk

Squats
5 x 5 55kg
(YEAH SQUAT 1x MY BW SOON! )

Bench press
1 x 4 40kg
1 x 3 40 kg
1 x 5 x 3 37.5kg
(I could only do 40 with a spotter, and this is the first time benching since my break, maybe not back in shape yet.)

Inverted Rows
1 x 8
1 x 8
1 x 6

bro use the calculator i posted, first do do one relatively heavy set of squats, for me its about 50kg. so i calculate i could do about roughly 50kg x 8-10 reps, make sure u push. cuz this data will determine whats ur 5RM, then input the details.. tadaaa u get ur 5RM! i was lifting with no guidance whatsoever to get my 5RM, now at least i have a 5RM, got new PR to look forward to haha.of course that means more stalling, but itll be great to overcome the plateau!

bro ull get there! im jealous of ur DLs too ahhaha. keep lifting!

This post has been edited by cheezzzz: Mar 29 2010, 09:32 PM

breakfast - 3 eggs,2 apples blended with 1scp soy protein
snack - 2 eggs,toast bread w kaya butter
lunch/pre WO - pan mee @ kin kin KL with lots of small meatballs,bit of leafy vege
post WO - chicken rice, 250ml milk
snack - 250ml milk
dinner - longbeans,bit of spinach,beef n fish about 100g-ish in total,small slice tofu,250ml milk
supper -250ml milk with any fruit i can find


WOD 31/3/10 Wednesday

Squats
1 x 5 20kg Empty Bar
1 x 5 60kg
1 x 4 60kg
2 x 5 60kg
1 x 4 60kg

Majinity now I know what you mean by leaning forward LOL. Gonna challenge again on Fri!

Overhead Press
1 x 5 20kg Empty Bar
1 x 5 27.5kg
1 x 4 27.5kg
1 x 3 27.5kg
2 x 5 27.5kg

Not a good set. Not at all.. trying to breathe properly messed my lift, but it got better during last two sets as I learnt to rest the bar on my front shoulders before another rep.

Deadlifts
1 x 5 20kg Empty Bar
1 x 5 40kg
1 x 5 50kg
1 x 4 60kg

Friggin mad. Not successful with the 1 x 5 for 60kg, gotta try again next WO.

Chin Up/Pull Up (replaced with lat pulldown)
1 x 10 The weight before 64 lbs
1 x 8 64lbs
1 x 4 77.5lbs
1 x 7 64lbs


Last reps for squats felt like shitting brix. Gonna challenge 64lbs lat pulldown till i can get 10-12 reps x 3, then keep increasing weight gradually till > my BW, and attempt chin up/pull up! (cuz I can only do negatives so far )

Eccentric! Increase Strength!

A fellow LYN forumer Desvaro explaining Eccentrics. Freaking good read. Explains why I'm starting to stall.. Considering decreasing a bit of the weights, especially on the DLs to stop stalling. My hamstrings are not really flexible tbh. and they're lagging behind compared to the growth of my other parts of the body

Desvaro: It sure did bro, very informative. I can totally relate to gaining strength using essentrics as I used to do negatives until yesterday. And I could do 64lbs on the pulldown, which is a lot compared to what I could do before I started Stronglifts! Yep I won't be doing eccentrics until I stall pretty bad for like a week or so.Thanks for the advice!

Majinity: broo u have pretty great lifts too ok! my DL was freaking shaky and yes it killed my lower back. But the 50kg lift killed my back more than the 60kg lift though. Oh I took Mehdi's advice on Stronglifts, to breathe at the top of your lift so you can bounce back immediately for another rep once you hit the bottom. Resting the bar on your front shoulders also help.

yeah_guyz: ooh. I googled static stretch. found a few and yeah I must say, after the stretch you'll feel ready to kill the next set!

breakfast - 3 eggs,2 apple blend with 1 scp soy protein, corn
snack/pre WO - corn, 100g beef, 250ml milk
lunch/pre WO - rice,vege,250ml milk,100g beef,2 eggs
snack - some meat. 250ml milk
dinner - meat again, with variety of vege, 250ml milk
supper - 250ml milk

milk is starting to be expensive.. anyone know of milk suppliers? wholesale? GOMAD soon, which I'll need 2L of milk everyday nx week, 3L d following and 4L MAX.Until I hit 75-80kg.

WOD Fri, 2/4/10

20kg = Empty Oly Bar

Squats
1 x 5 20kg
1 x 5 40kg
3 x 5 60kg
1 x 3 60kg
1 x 5 60kg

DAMN I COULDVE PROGRESSED TO MY NEXT WEIGHT. remember to rest enough and STATIC STRETCH, then kill the set. or else you fail and fall to the floor. first falling experience in squatting hahah

Bench Press
1 x 5 20kg
1 x 5 25kg
1 x 5 30kg
1 x 5 35kg
5 x 5 40kg

I hope I didnt do too much...Was worried I couldn't settle 40kg x.x

Inverted Rows
1 x 9 BW
1 x 8 BW
1 x 6 BW

Push-ups
1 x 12
1 x 9
1 x 8

wth diet today.not the best of days.. shouldnt have lingered at frens place to play the wii..delayed meal time and WO.. only have myself to blame

breakfast - 2 apple blend w 1 scp soy protein, 3 eggs
snack - 300ml milk
lunch/uber fail too early pre WO - mcChicken lunch set, and a red bean bun, 300ml milk
late post WO (near dinner time) - corn,100g or so of beef, remainder of my 1L milk, small pack nasi lemak
dinner - tofu,corn,vege,250ml milk
supper - 250ml milk

not good at all.. WO oso not that good, cuz started workout almost 2hrs after lunch... the fuel oso disappear dono go where d ._.

WOD 5/4/10, Monday

Squats

1 x 6 Empty Bar (20kg)
1 x 5 30kg
1 x 3 50kg
5 x 5 62.5kg

Overhead Press

1 x 5 Empty Bar (20kg)
3 x 5 30kg

Deadlift

1 x 5 Empty Bar (20kg)
1 x 5 40kg
1 x 5 60kg

Chin-up (negatives)

1 x 9 x BW
1 x 9 x BW
1 x 6 x BW


It wasnt really a good WO as I was rushing for time, did only 3 sets instead of my usual 5 for the press. I feel stronger now than when I first started stronglifts, can do more negatives and I dont just fall straight down to the hanging position when doing it haha.

Question tho.. am I doing the deadlift correctly if I feel I almost cant put the weight down properly after I lift it? Ive heard its a full body exercise but I hope I'm not hurting my back or anything by not being able to deload steadily. Thanks for any advice guys!

quick workout at the park

Chin-up negatives
1 x 12 x BW
1 x 10 x BW
1 x 8 x BW

Box jumps
1 x 8 x BW
1 x 8 x BW
1 x 6 x BW

did not exactly put a box but I descend slowly to a regular squat position holding that position and 'frog jump' onto a higher platform. may not be doing it right..but even so my quads are burning... mebe sud have jumped from ATG squat position.. any suggestions?



This post has been edited by cheezzzz: Apr 12 2010, 07:01 PM

back on the bar again yayy!

bfast - usual apple blend soy protein, 3 eggs
lunch/pre WO - chicken rice
post WO - chicken rice, almost 500ml of milk
dinner - oats w pao n vege n meat, the leftover of my 1L milk
supper - 250ml milk

WOD - Wed, 14/4/10

Squats

1 x 5 20kg Empty Bar
1 x 3 40kg
1 x 2 60kg
5 x 5 65kg

Bench Press

1 x 5 20kg Empty Bar
1 x 3 30kg
1 x 2 40kg
5 x 5 42.5kg

Inverted Rows

1 x 7 x BW
1 x 8 x Bw
1 x 6 x BW

First workout after a week's break. Squats dont seem to be hitting the glutes and hams Maybe I can only tell from tomoro's DOMS. Took out push ups and reverse crunches cuz rushing for time. I realised I spend slightly more than an hour on my workout days, not good as exams are drawing near, time is crucial.

At the moment contemplating a 3 day split workout, revolving around compound movements, should b chest/triceps,back/biceps and shoulders/traps/legs - mainly to save time but still hit all my body parts.Any comments? or suggestions? Really appreciate any!! thanks!

bro u can do it too! im already stalling, in a way. my form for 65kg is quite bad. may want to reassess my form.

not 3 mths yet haha.i guess im sort of into my 2nd month, almost halfway. will stick to it until exams which is end of this month. LOL. see how it goes. if i stall for these 2 weeks in most of my exercises I may just switch to bodypart split.

members workout? thanks bro!

same gym as u la broooo hahahahha!
lemme know when, but i usually workout at really odd hours.. which is not at night haha.. u workout at night rite?



This post has been edited by cheezzzz: Apr 20 2010, 10:39 AM

WOD 19/4/10 - monday

Squats
1 x 5 x 20kg empty bar
1 x 3 x 40kg
1 x 3 x 60kg
5 x 5 x 67.5kg

Overhead Press
1 x 5 x 20kg empty bar
1 x 3 x 25kg
1 x 3 x 30kg
1 x 5 x 32.5kg
1 x 4,1x3,1x2,1x1 basically failing

Deadlift
1 x 5 x 20kg empty bar
1 x 5 x 40kg
1 x 3 x 60kg failing x.x

Pull up negatives
3 x F (about 6-10 reps per set)

Not the best wod..for sum reason my inner quads r burning like mad,outer not so much.also deadlifts did not get a good foot stance to drive entire foot n heel down to push all the way up when lifting x.x

WOD 21/4/10 - Wednesday

Squats
1 x 5 x 20kg empty bar
1 x 3 x 40kg
1 x 3 x 60kg
3 x 5 x 70kg
1 x 4 x 70kg *stopped here due to joint pain at tailbone

Bench press
1 x 5 x 20kg empty bar
1 x 3 x 30kg
1 x 3 x 40kg
2 x 5 x 45kg
1 x 3 x 45kg
1 x 5 x 45kg
1 x F x 45kg *no strength to push the bar d

Inverted rows (smith machine adjusted)
1 x 8 x slot 11
1 x 10 x slot 11
1 x 6 x slot 9

Joint pain at tailbone first joint injury from squatting >< any advice guys? Also, I seem to be able to unrack the bar properly sometimes, thats why I get my full sets, but there are times where I don't finish my set or I simply fail cuz I dont unrack properly and get really unstable during the lift. any advice on benching and unracking it properly?

Thanks!

currently form checking for my squat due to the tailbone lower back injury.. in the mean time. reverting to a 3 day split programme. i will attempt to follow my stronglifts routine, will only use the 3 day split if pain persists. Look something like this.


Chest/Bi
Bench Press (Flat,Decline,Incline)
Chest dip/barbell curls/push ups
Hammer Curls

Back/Tri
Pull-ups
Hammer chins/chin ups
Inverted rows
Bench dip
Prone bridges

Shoulders/Legs
Military/Overhead Press
Upright Row
Lateral Raise
Leg Press
Leg Curl
Calf Raise

I wanted to split them into 3 days initially, with 3 main comp exercises - bench,deadlift,squat. But the DL and squat involves my injured part. see how this goes for now. Did shoulders/legs ytd and it was pretty taxing esp on my quads, mayb cuz was involving my quads more than my hams during leg curl.

hahah ill be taking the rest very soon already. exams that week is 1 week without gym. but until then I do what I can. sticking to a 3 day split for now. not going to complicate things, the exercises I wrote abit too much actually.

will proly do about 4-6 exercises per session, warm up and start with 8-10 rep max weight, slowly descending weight across sets. about 4 sets.

majinity: pushing with the max weight immediately on the first heavy set, dropping weight gradually as set progresses. OR dropping weight if I cant get my full 8-10 reps. my hams killing me today, calves ytd ><

likimikuku: thx bro.. i will take a chill pill.

swks26: to be honest I have been reading n trying things n failing as well for almost a year already. but recently about almost 2 months ago only I started doing stronglifts. 1 month + consistent, 3-4 weeks taking breaks. u used to be there too? whatabout now?

wah! good gains bro! sure can la! whats your diet like? and your routine?? hahah nola im sure ur gains are pretty good too! 10kg gain in less than a year is pretty solid btw! thats like 1-2kg gain per mth

bfast - 3 eggs + soy protein
snack/pre WO - slice of bread and 250ml milk
post WO - soy protein + milk shake
lunch - beef noodles
snack - 250ml milk and probably 2 eggs
dinner - beef stew with vege and bread/rice (hopefully 250ml milk again)
supper - 250ml milk


WOD - Monday, 26/4/10

Trying out new workout plan.. here goes nothing!

Bench Press, flat (warmup DB, heavy sets BB)
1 x 15 10kg
1 x 15 20kg warm up ends here
1 x 10 35kg
1 x 8 37.5kg
1 x 8 40kg
1 x 6 40kg

Basically had dis big dood push me to go for 40kgs (partially cuz he wanted to warm up with 40kg ._.) it was friggin pain I didnt really feel the chest muscles contract towards the last 2 sets >< instead my shoulder started to hurt. probably didnt warm up properly.. wanted to attempt DB bench but DBs were too heavy lol.

Bench Press, incline (smith machine)
1 x 15 empty
1 x 12 10kg
1 x 12 15kg warm up ends here
1 x 10 20kg
1 x 8 22.5kg
1 x 8 20kg
1 x F forgot the weight (supersetted)

incline wasnt good esp with my shoulder hurting through out making the lifts harder

DB Flys
3 x 10+ 5kg per arm

wanted to do pushups but chest-shoulder area burnt out i just dropped lol.

Bicep Curl (barbell)
1 x 15 empty
1 x 12 5kg
3 x 8 10kg
(supersetted last lift with 4kg DBs, hammer curls)

Reverse Crunches
3 x 15

Today is chest/bi/abs day. Doesnt feel as taxing as my previous 5x5.. but I hope I'm getting the most out of my lifts, they dont kill me and make me feel 'sleepy' as I am on the 5x5 but I dont know if thats a good thing. Trained today and now gotta rest and eat alot. Any advice or comments guys? I'm sure theres a lot of fine tuning needed to be done, really appreciate any comments guys! cheers!

This post has been edited by cheezzzz: Apr 26 2010, 05:21 PM