I used to be relatively fit in my uni days from a lot of road cycling and even dropped by the uni gym at least once a week (not any structured training, just some cardio, weights, etc - basically whatever I felt like doing).

Started working on the MRT project after uni and barely exercised at all for two years due to the extremely long hours at work. Had to work about 15 hours a day for nearly two years, 6 days a week, often on Public Holidays as well. Sunday was usually just sleeping in to recover so that I could face the week ahead.

Gained a lot of weight (95kg at 185cm from 85kg two years ago) from eating a lot as I was constantly "rewarding myself" for working hard and doing a good job and this did a lot of damage to my body. I decided that it was time to do something about it especially since work has started slowing down due to completion of the bulk of the major works in my section and I usually can go home around 7.30pm nowadays.

Joined a gym at the start of August 2014 and started on the Stronglifts 5x5 programme.

Alternate between the following two workouts adding 2.5kg each time if successful in completing the 5x5 lifts (5kg on deadlifts):

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

Starting Stats
Body Weight: 95kg
Squat: 20kg
Overhead Press: 20kg
Deadlift: 40kg
Bench Press: 20kg
Barbell Row: 30kg

Current Stats as at 15th September 2014
Body Weight: 90kg
Squat: 62.5kg
Overhead Press: 35kg
Deadlift: 85kg
Bench Press: 40kg
Barbell Row: 50kg

Thoughts and Progress So Far

I usually workout on weekdays after finishing work at 7.30pm. Gym is about 10 mins away from my office. I try to workout on alternate days and at least 3 times a week. Generally no cardio and I've been following the Stronglifts 5x5 programme quite strictly except for adding assisted dips after barbell rows (Workout A) and assisted chin-ups after deadlifts (Workout B) after about 4 weeks into the programme.

I haven't been counting my calories but have been consciously eating cleaner and healthier since starting the programme. Quantity hasn't gone down much though. One change has been to choose protein over carbs when possible i.e. two eggs instead of a small nasi lemak for breakfast. Also have totally cut out chips and soft drinks from my diet. Still have the occasional snack haha.

Been losing weight slowly and have noticed a change in my physique. Starting to get more toned (still fatter than I would like to be) but I am not sure if I am eating enough to make progress later on in the programme. Have lost 5kg in about 6 weeks. Main aim was to look less fat in the short term as I will be going on a beach holiday this Friday (19th September 2014). Might start eating more after coming back.

Also, spending some money on gym clothes has helped keep my motivation up as well as receiving compliments from my gf and friends. Gotta keep training hard!

This post has been edited by justintga: Sep 15 2014, 12:59 AM

Should have started this log from the start but hey, it's never too late!

My three most recent workouts:

Workout No. 17
Tuesday, 9th September 2014

Squat 5x5 @ 60.0kg
Overhead Press 3/3/3/2/0 @ 35.0kg
Deadlift 1x5 @ 80.0kg
Assisted Chin-ups 5/5/5 @ 40.0kg

Started feeling a slight pain in while squatting in the region where your thighs are connected to your groin region. Generally squats still feel relatively easy but this was the first time that I've felt pain in this region. Googled "groin pain while doing squats" and found a number of possible reasons:

1. Hip flexors (I think these are the muscles which are hurting) have not been stretched sufficiently
2. Hip flexors not developing as fast as other muscles
3. Too wide a stance

Overhead pressing has always been the hardest lift for me since the start and I missed the 5x5 for one workout @ 27.5kg (first stall ever on the Stronglifts programme). Did not stall at 30.0kg and at 32.5kg but only managed 3/1/1/1/1 @ 35.0kg on Workout No. 15. Slight improvement with 3/3/3/2/0 @ 35.0kg this time but still disappointed.

Deadlifts still feel quite easy. Proceeded with assisted chin-ups with 50.0kg assistance.

Note that prior to Workout No. 17, I never felt like I would stall anytime soon for any lift except for the overhead press.

Workout No. 18
Thursday, 11th September 2014

Squat 5x5 @ 62.5kg
Bench Press 5x5 @ 40.0kg
Barbell Row 5x5 @ 50.0kg

Warmed up as usual doing 2x5 lifts with the empty barbell (20kg). Increased the weight slowly doing 3 reps @ 30kg and 40kg and 2 reps @ 50kg. Started feeling the pain again in the groin region at 50kg. Managed to complete the 5x5 worksets @ 62.5kg but with immense pain in the groin region by the time I finished the 4th set. Also tried a slightly narrower stance as above but I don't think it helped. Manned up to finish the 5th set but could barely walk after. Rest of legs felt fine and strong but the groin muscles were killing me. Rested 3 mins between sets. Form broke down a little during the 5th set due to the pain.

Bench press felt a little more challenging than usual but having two 5kg plates on each side of the barbell (40kg total) felt good. Was quite ashamed in the gym when I was starting off with the empty bar. 1 more session before hopefully starting to put on the larger 12.5kg plates for the first time (45kg total) on each side and getting past the shame of not having big plates on my bar.

Barbell row was not too difficult but form broke down slightly due to lack of concentration in the 5th set. As a punishment, will not go up in weight in Workout No. 20 despite completing the 5x5 lifts.

Was rushing home so skipped the assisted dips.

Workout No. 19
Saturday, 13th September 2014

Squat 2x5 @ 20.0kg, 1x3 @ 30.0kg, 1x3 @ 40.0kg
Overhead Press 4/3/2/4/2 @ 35.0kg
Deadlift 1x5 @ 85.0kg
Assisted Chin-ups 5/5/4 @ 45.0kg

Started my warm up sets for squats but started feeling the groin pain @ 40.0kg. Did not want to risk a heavier weight so stopped there to be safe as I have not come up with a solution for the pain. Any suggestions guys?

Overhead press was disappointing again. Looks like it is time for a 10% deload as suggested by the Stronglifts programme after failing to get 5x5 for the 3rd session in a row. Common to stall on the overhead press apparently after some online research.

Deadlifts still feel relatively easy. Used the regular grip for the warm up sets with the mixed grip used for the work set. Bodyweight deadlift soon!

Assisted chin-ups to failure to finish off and could feel the burn in my arms and back.

This post has been edited by justintga: Nov 1 2014, 09:47 AM

Workout No. 20
Monday, 15th September 2014

Squat 5x5 @ 45.0kg
Bench Press 5x5 @ 42.5kg
Barbell Row 5x5 @ 50.0kg

Started with bench presses instead of squats today as the squat rack was heavily occupied. For once, bench pressing started feeling hard and I could feel a slight burn in my triceps after completing the 5x5.

Decided to deload to 45.0kg from 62.5kg for squats due to the groin pain which has been around for a few workouts now. Did the full 5x5 at this weight with good form and just the slightest bit of pain in the groin region. Will probably go up to 50.0kg for the next session on Wednesday.

Nothing worth commenting for the barbell rows except that I used the same weight from Workout No. 18 as I wasn't too happy with my form and concentration the last time I rowed. Completed without too much difficulty.

Got off work later than usual and there was someone on the assisted dip machine after completing my rows so I decided to call it a day.

Just one more gym session on Wednesday before flying off for a well deserved 5 day holiday in beautiful Boracay which should allow for sufficient time for the muscles in the groin region to recover. Planning to go up in 5.0kg increments instead of 2.5kg for my squats once I come back from the trip until I arrive at my old working weight of 62.5kg.

BORACAYYYYY!!!~~~

Workout No. 21
Wednesday, 17th September 2014

Squat 5x5 @ 50.0kg
Overhead Press 5x5 @ 30.0kg
Deadlift 1x5 @ 90.0kg
Assisted Chin-ups 6/6/5 @ 50.0kg

Went up to 50.0kg from 45.0kg (5.0kg instead of the usual 2.5kg) and completed the 5x5 lifts. Still felt a minor pain the groin region but nothing near painful enough to stop me from finishing the sets. Still 12.5kg away from the previous working set when the groin pain was too much to bear. Hopefully the pain is just a matter of recovery.

First official deload on the entire programme on the overhead press (down 5.0kg from 35.0kg) after failing to complete the 5x5 three times in a row. The 5x5 lifts @ 30.0kg felt relatively easy.

Warmed up for the bodyweight deadlifts with 5 reps @ 55kg, 3 reps @ 65kg and 2 reps @ 80kg before completing the 1x5 deadlifts at body weight. Once again, used a regular grip for the warm up sets and a mixed grip for the working set. Not a big deal for most of you but I was quite pleased with myself for completing my first ever body weight lift of any sort.

Completed my workout with assisted chin-ups to failure with 6/6/5 reps @ 50.0kg. Still very ashamed of my pathetic chin up and dipping abilities.

A minimum of 5 days of recovery until my next workout. Hoping that the groin pain will be entirely gone by then. Off to Boracay!!!

Workout No. 22
Thursday, 25th September 2014

Squat 5x5 @ 60.0kg
Bench Press 5x5 @ 45.0kg
Barbell Row 5x5 @ 52.5kg
Assisted Dips 5/4/4 @ 50.0kg

Wooohooo I'm baaaccckkkk! Boracay was beyond amazing but I really pigged out during the trip with almost every meal being a buffet. Have to start eating healthy again.

Felt good to be back in the gym. First target was to assess if my groin pain was still going to be a problem after a week of recovery. Started off squatting the empty bar (20.0kg) to warm up. 3 reps at 30.0kg followed by 3 reps at 45.0kg and still felt quite good. The plan was to go up by 5.0kg to 55.0kg but the 45.0kg felt so easy that I went straight for 60.0kg. Completed the 5x5 lifts without any problems, with the weight not feeling particularly challenging. Will surpass my previous highest squat weight of 62.5kg (just before deloading to 45.0kg due to the groin pain) in my next workout.

Bench pressing is starting to get more difficult. Can still manage with only 90 secs of rest between sets though. The good news is that for the first time ever, I have big plates on either side of the barbell for my bench press! No longer have to endure the shame of only being able to press with the small plates anymore!

The rows, like the squats, felt easy. Form was off for the first 5 reps, but looked fine after (I usually video myself to check my form). Still felt fresh after everything so proceeded to do some assisted dips with 40.0kg of weight relief.

The Stronglifts app actually suggested a 10% deload across the board as it pointed out that I had not been working out for over a week. Being stubborn, I chose the "No thanks!" option and was glad I did in the end. Not only did I not experience sore muscles as warned by the app, generally the workout felt like one of the easier ones! I guess the one week of recovery really did me some good!

This post has been edited by justintga: Sep 25 2014, 11:52 PM

Workout No. 23
Saturday, 27th September 2014

Squat 5x5 @ 65.0kg
Overhead Press 5x5 @ 32.5kg
Deadlift 1x5 @ 95.0kg
Assisted Chin-ups 5/4/4 @ 55.0kg

Arrived at the gym and realised that I had left my shorts at home so I had to work out in my jeans today

Went up by 5.0kg to 65.0kg as planned as my warm up sets felt very comfortable. This is the highest weight I have squatted since starting Stronglifts 5x5. 62.5kg was the last weight at which I completed the 5x5 lifts about 2 weeks ago after which I decided to deload to 45.0kg and rework my way up due to the extreme groin muscle pain I was experiencing. The pain is gone now and the 65.0kg did not feel particularly challenging. Looking forward to some good gains over the next few weeks.

Started my warm up sets for the overhead press but the empty bar at 20.0kg felt slightly challenging. My triceps and shoulders were experiencing slight DOMS from the bench pressing on Thursday probably due to a week off from lifting. Did 3 reps at 25.0kg and 2 reps at 30.0kg. Surprisingly managed to pull off the 5x5 @ 32.5kg without suffering too much.

Deadlift > bodyweight hahaha . Warmed up with 5 reps @ 65.0kg and checked my form followed by 3 reps @ 75.0kg and 2 reps @ 90.0kg with a mixed grip. Noticed that my legs straightened out earlier than usual and the hip drive came later and made a mental note to try and "push through my heels" for my 95.0kg work set. Completed the work set comfortably but noticed the early straightening of my legs with my hips driving forward later than usual once again. To review proper deadlift form before next attempt.

Assisted chin-ups to complete the workout. Will probably stay at this weight for now as I only managed 5/4/4.

Workout No. 24
Monday, 29th September 2014

Squat 5x5 @ 67.5kg
Bench Press 4/3/3/2/1 @ 47.5kg
Barbell Row 5x5 @ 55.0kg

Today's session was in total contrast to my previous workout session (Workout No. 23). Suffered much more today compared to two days ago.

Started feeling the slight groin pain again during my squats @ 67.5kg and the last 2 reps of each set especially towards the end were quite challenging. Form broke down slightly during the last set as well. Might stay at the same weight for the next workout depending on how I feel during the warm-up.

Bench presses were a total failure. Completed the 5x5 @ 45.0kg feeling slightly challenged but only managed 4/3/3/2/1 @ 47.5kg; not even close to the 5x5. Felt very weak under the bar and this was the first time I failed any rep for my bench presses. Didn't have a spotter so after missing the last rep on my first set, my confidence was probably affected which in turn affected my lifting.

Barbell row was okay but a PT in my gym politely told me not to make so much noise while lowering the weights to the floor after each rep after my 3rd set. Loss in form in the 4th and 5th set as I was focusing on not making too much noise

Triceps and chest were totally busted after the epic bench press failure so skipped the dips today.

Didn't feel so good overall especially on the bench press (47.5kg felt like 50% heavier than 45.0kg). Suspect that it is because I am on my 3rd consecutive session of training with only a day's rest in between after a fair bit of time off so my body might be in need of some recovery. Might only head in again on Thursday instead of Wednesday as initially planned.

This post has been edited by justintga: Sep 29 2014, 10:01 PM

Workout No. 25
Wednesday, 1st October 2014

Squat 5x5 @ 70.0kg
Overhead Press 5x5 @ 35.0kg
Deadlift 1x5 @ 100.0kg
Assisted Chin-ups 4/2/2 @ 60.0kg

Today was BRUTAL. Was due for two days off but only took a day and paid dearly for it. Squats were very difficult and I really struggled but still managed to complete the 5x5. The groin pain was present but slight and it didn't feel like the last time when I was expecting it to prevent me from lifting the next session. Will see how the pain goes before attempting 72.5kg the next time round.

Woohoo! Broke through the 35.0kg barrier! The last rep of the last two sets were challenging and I pressed the weight upwards extremely slowly but still completed the 5x5. Suspect that I will fail again at 37.5kg.

Deadlifts weren't too bad. Finally reached the 100.0kg mark. Warmed up with 5 reps @ 65.0kg, 3 reps @ 75.0kg and 2 reps at 90.0kg which didn't feel particularly heavy. Don't expect to stall anytime soon on this lift.

By this point I was very exhausted but still proceeded with some assisted chin-ups. I seem to be able to do some chin-ups after squatting, overhead pressing and deadlifting but typically struggle to have enough energy left in my muscles to do dips after squatting, bench pressing and barbell rowing. Chin-ups were equally brutal and were with 30.0kg assistance. Can't wait for the day when I can do non-assisted chin-ups (target before the end of 2014)!

Workout No. 26
Friday, 3rd October 2014

Squat 0/0/0/0/0 @ 72.5kg
Bench Press 3/4/2/2/2 @ 47.5kg
Barbell Row 5x5 @ 55.0kg
Deadlift 1x5 @ 65.0kg

Today's session was horrible. Was already expecting it though considering that the last two sessions were so brutal. I guess I need some rest. Started with my warm-up squat sets as usual but by the time I got to 55.0kg, the sharp groin pain came back. Didn't wanna push it so I decided to pass on the squatting.

No improvement when it came to the bench press as well. Got no where close to the 5x5 and the weight really felt very heavy.

Quite sure that I could have managed the 5x5 barbell rows @ 57.5kg but considering that I wasn't feeling too good about my strength, I maintained the same weights as per the previous barbell row session. Also, I feel that my form is deteriorating for this lift as the weight is getting heavier so no harm in not upping the weights momentarily.

Volume was low overall so I decided to do 1x5 deadlifts @ 65.0kg to finish off.

This post has been edited by justintga: Oct 15 2014, 11:34 AM

Workout No. 27
Monday, 6th October 2014

Squat 5x5 @ 72.5kg
Overhead Press 5/5/3/4/4 @ 37.5kg
Deadlift 1x5 @ 105.0kg

Managed to complete the 5x5 squats @ 72.5kg to my pleasant surprise. Didn't even hurt too much during the lifts. Update: Post workout was horrible. Felt very tired and was aching everywhere.

Failed the overhead press but finished 5 reps for the first 2 sets. Remaining 3 sets were 3/4/4.

Deadlifts still feel fine so I went up by 5.0kg to 105.0kg although Stronglifts 5x5 prescribes a reduction in linear weight addition after 100.0kg.

Was actually down with a fever on Monday but went for gym anyway. Paid for it dearly at night. Still having a fever, running nose and sore throat until now. Looks like a few days away from the gym

This post has been edited by justintga: Nov 23 2014, 03:42 PM

Workout No. 28
Friday, 10th October 2014

Squat 5x5 @ 60.0kg
Overhead Press 5x5 @ 30.0kg
Deadlift 1x5 @ 90.0kg

My current gym (Gorgeous Fitness) is about 40 minutes away on a weekday during the rush hour traffic after being transferred to my new work site so I went for a trial at Jatomi Fitness @ Tropicana City Mall which is about 15 minutes away. Obviously I was only considering gyms with power racks (preferred) / squat racks (at the very least) and Jatomi has 3 squat racks with adjustable safety catchers. They aren't full-out power racks but not many gyms in Kuala Lumpur have power racks to be fair. And Jatomi have bumper plates too! I only have about a month left on my Gorgeous Fitness gym membership so I might just decide to sign up within the next week or so with Jatomi.

Was still quite sick and coughing very badly with a fever so I decided to deload all of my lifts slightly (also allowing me to acclimatise to the new gym equipment). Have started to feel a slight, slight pain in my knees after squatting but I am confident that my knees are not caving in which is usually the cause for knee pain during squats. Will continue monitoring my form in the future. Also, experienced some wrist pain while re-racking the bar after completion of the squat sets. Might have been due to the change from my usual rack at Gorgeous Fitness (racking position is lower at Jatomi).

Residual slight wrist pain during the overhead presses from the squats but generally completed the 5x5 without any issues.

Deadlifts were also okay @ 90.0kg. Overall, I was quite pleased with Jatomi and am seriously considering signing up. Felt weak today as I was sick but I hope to recover over the weekend to continue training as usual next week.

This post has been edited by justintga: Oct 15 2014, 11:33 AM

Workout No. 29
Monday, 13th October 2014

Squat 5x5 @ 70.0kg
Bench Press 5/5/5/5/0 @ 40.0kg
Barbell Row 5x5 @ 50.0kg

Got a call from Jatomi over the weekend, inviting me to come in for another free session. Once again, started with lower weights as I was still not feeling too well and was still getting used to the equipment over at Jatomi. Was quite pleased with the fact that it seems like there is never a wait for the squat racks. Went up by 10.0kg from my last gym session, completing the 5x5 lifts at 70.0kg fairly easily (although I was "feeling" weak). Felt the wrist pain again in my left wrist while re-racking the bar at the end of each set, but this time, a sharper pain.

Being stubborn, I pushed through the pain and went on with my bench presses. The sets were easy on my triceps and chest but by the 5th rep of each set, I could feel my wrists giving way. The pain built up and I didn't want to risk the 5th and final set so I decided to stop.

No problems with the barbell rows but I suspect my wrist won't be fully healed by the time Wednesday comes...

This post has been edited by justintga: Oct 16 2014, 10:38 AM

Workout No. 30
Wednesday, 15th October 2014

Squat 5x5 @ 60.0kg
Overhead Press 5x5 @ 32.5kg
Deadlift 1x5 @ 95.0kg

Signed up for a one year contract at Jatomi today. Have until the end of the month to decide if I will pay monthly or everything upfront. Traffic was quite bad on the way to Tropicana City Mall (approx. 25 mins). Only took me 15 minutes to get there the last two times.

Had to wait for a squat rack for about 15 mins because all 3 were in use. The racks were empty the previous two visits to the gym. My left wrist still didn’t feel too good today so I decided not to increase my squatting weight. Some guides online suggested using a wider thumbless grip while keeping your back tight (I squat low bar). Stayed at 60.0kg as I was worried about my wrist. Completed the 5x5 with barely any pain so I might just stick with this thumbless grip for now. The bar felt a little less stable on my back though. Maybe I just need more practice.

Went up to 32.5kg on my overhead press. Paid extra attention to keeping my wrists in line with the bar. Completed the 5x5 with some slight wrist pain towards the end. The last rep of each the final 3 sets were quite challenging, partially due to pressing the weight slowly and carefully to avoid stressing my wrist.

Deadlifted 95.0kg but the weight felt quite heavy. Perhaps I lost some strength due to my illness and am still feeling slightly weak.

Was slightly upset on the way home as I was stuck in another jam along the LDP at 10.00pm. Started to slightly regret signing up with Jatomi due to a combination of factors. First of all was the 25 minute drive to gym (only 15 mins the previous two trial sessions) followed by the 15 minute wait for a squat rack (they were empty the first two sessions). And there was no jam on the LDP on the way back home the previous two times but it took me 30 minutes to get home today. Maybe it is just bad luck…

Workout No. 31
Friday, 17th October 2014

Squat 5x5 @ 70.0kg
Bench Press 5x5 @ 42.5kg
Barbell Row 5/5/0/0/0 @ 52.5kg
Assisted Chin-ups 3x5 @ 51.0kg

Received my access wristband from Jatomi today. Definitely beats using a key and lock back in the Gorgeous Fitness days.

I was experiencing a lingering pain in my left knee on Thursday after my gym session on Wednesday. The pain was just under my knee joint but it wasn’t particularly bad. Filmed myself on Wednesday and my form seemed fine without my knees caving in. Did not feel any pain during the squats. Decided to squat anyway today, taking extra care with my form. Once again, I didn’t feel any pain during the squats. Wrists were fine as well and I continued using the thumbless grip.

Update (18th October 2014): Pain in left knee has gotten slightly worse...

Bench pressing started feeling challenging again now that I am up to 42.5kg after the deload. Not a heavy weight for most people but it sure feels heavy to me. Struggled with the last rep of each set, barely making each one. Wrist pain was gone though.

Completed one set of rows @ 52.5kg before some guy approached me and said I was going to hurt my back rowing the way I did. He then demonstrated rowing with his chest up at a 45 degree angle without returning the weights to the ground after each rep. I explained that I was doing a Pendlay row with my back parallel to the ground and lowering the weights back to the ground after each rep but he was adamant that I would hurt my back if I carried on. Decided to do one more set with the form that he suggested (only because he continued lingering around and staring at me) but I had difficulty lifting the weight in this position although I finished the 5 reps. Stopped as he was making me feel uncomfortable and proceeded to do some assisted chin-ups @ 51.0kg to do some bicep and back work as I was missing out on the rows.

This post has been edited by justintga: Nov 23 2014, 03:42 PM

Haha noted and will do. Should I continue with my squatting later with the knee pain? It is very slight now but I'm worried I will aggravate it... Or should I take some time off and just do some overhead presses, deadlifts and chin-ups today?

Workout No. 32
Monday, 20th October 2014

Squat 0/0/0/0/0 @ 72.5kg
Overhead Press 5x5 @ 35.0kg
Deadlift 1x5 @ 100.0kg
Assisted Chin-ups 4/4/3 @ 61.0kg

Started off warming up for squats using only the barbell but the pain just under my kneecap was still present. Not severe at all but decided not to take any risks with my knees.

Felt particularly strong during the overhead press and the 35.0kg weight did not feel as difficult compared to when I pressed 32.5kg.

Did more warm-up sets for the deadlifts as I felt the volume for today was quite low because of missing out on the squats. Completed 5 reps of the 100.0kg deadlifts with decent form but gripping the bar is getting more difficult and the weight is generally starting to feel heavy. I usually use the standard grip for my warm-up sets and the mixed grip for my work set. Worried that my form will start deteriorating too now that I am starting to feel the weight. Will take extra care to keep form in check.

Finished off the workout with assisted chin-ups @ 61.0kg.

This post has been edited by justintga: Oct 23 2014, 11:43 AM

Workout No. 33
Wednesday, 22nd October 2014

Squat 0/0/0/0/0 @ 72.5kg
Bench Press 5x5 @ 45.0kg
Barbell Row 5/0/0/0/0 @ 52.5kg
Assisted Chin-ups 4/4/3 @ 61.0kg
Machine Pull-downs 5x5 @ 55.0kg

Set up the squat rack for squatting as the pain just under my kneecap was nearly gone. Did 2x5 warm-up lifts using the barbell only but there was still the slightest bit of pain and irritation. Decided once again not to risk injuring my knees and to give them more time to heal and recover. Will reassess condition on Friday.

Proceeded with bench presses @ 45.0kg. Would rate the exertion and difficulty level as 8/10. Last rep of each set was pressed very slowly as I was running out of steam. Barely managed to press the last rep of the last set. I believe that I have set up my bench press properly but I do not seem to get any additional power from my “leg drive”. If I don’t consciously pay attention, my feet seem to just rest on the floor and when I try and drive my legs into the ground, I don’t seem to gain any leverage or power at all. Any comments guys?

Loaded the weights on the floor for barbell rows and worked my way through the warm-up sets. When I reached my working set weight, I completed 5 reps, trying to keep my lower back neutral but noticed that my upper back was slightly rounded at the top of the lift to get the final few inches. Not sure if this is okay but I decided to stop. I think I am still mentally affected by the last guy who commented on my rowing…
Missed out on back work again so I went on to do some chin-ups. Accessory work for barbell row day should be dips but my triceps and chest were pretty much busted after the bench presses and I could barely get any power out of them. Assisted chin-ups with 30.0kg weight relief instead and managed the same number of reps as the last session.

Still felt quite fresh overall as volume was low today (no squats & rows) and I felt that I had not really worked my back. Looked around at the machines and saw that the pull-down machine worked the back and biceps so I went on and did 5x5 of 55.0kg before heading for my shower.

Workout No. 34
Friday, 24th October 2014

Squat 0/0/0/0/0 @ 72.5kg
Overhead Press 5/4/2/3/3 @ 37.5kg
Deadlift 1x5 @ 102.5kg

It has been one week since I last squatted any respectable weight but the pain in my knee was still present although it was minor. Decided to give it another weekend off in hope that I can start squatting 100% pain free again on Monday. Better safe than sorry.

Set up the rack for the overhead press and managed 5 reps for the first set. Failed to get 5 reps on the remaining 4 sets as expected. Have always had to work very hard for every single pound for this lift. Hopefully I'll manage to get 5x5 on the next attempt.

Did more deadlift warm-up sets than usual to make up for the lost volume from the lack of squats. 102.5kg feels very, very heavy but managed to complete the 5 reps without suffering any noticeable loss in form.

Skipped the chin-ups as I have been doing chin-ups as a back exercise for the past 3 workouts to compensate for missing out on barbell rows.

Workout No. 35
Monday, 27th October 2014

Squat 0/0/0/0/0 @ 72.5kg
Bench Press 4/4/3/2/2 @ 47.5kg
Barbell Row 5x5 @ 45.0kg
Assisted Dips 3x5 @ 54.0kg

Got on the weighing scale today at the gym and noticed that my weight went up to 94.0kg which is 3.0kg higher than about a week ago. I have been eating more this week but was surprised by the sudden jump. Perhaps a portion of this weight is just water? Or maybe it could due to the fact that I have not been squatting and my slightly elevated calorie intake over the past week or so has contributed to this increase in weight. My intention is to roughly remain around the 90.0kg mark throughout the programme, burning fat and gaining lean muscle without fluctuating in weight. I know that one should not judge progress based on weight but inches, but I believe if I am making progress on the programme, lifting progressively heavier weights and maintaining my weight, I should definitely be gaining muscle and losing fat.

Passed on the squats for the 4th workout in a row after experiencing a slight pain when warming up with just the empty barbell. Starting to get slightly concerned about my knee. Pain has been very minimal for a couple of days but the problem is that minimal is not the same as non-existent.

I think my bench press is the weakest of all my lifts, with deadlifts being the strongest. Squat progress has been hampered by pain / injuries, barbell rows by the fear of poor form and in the case of overhead presses, progress is slow for most. But I have had no excuse for my bench pressing. I see many people in the gym who deadlift much less than me but are able to bench much more, albeit some with half reps. And most of these people weigh much less than me. Am quite disappointed that I am struggling to bench press 0.5 times bodyweight, only managing 4/4/3/2/2 lifts today @ 47.5kg. It seems as if my upper body is disproportionately weak.

My discipline in following the Stronglifts programme has wavered slightly i.e. skipping rows and inconsistent accessory exercises. Decided to deload on the barbell rows and restart at 45.0kg with strict form with zero assistance from momentum. Completed the 5 reps fairly easily but I felt it more in my back this time.

Completed my workout with some assisted dips which I usually skip after bench pressing as my triceps are usually busted after pressing but I forced myself to be disciplined.

This post has been edited by justintga: Nov 1 2014, 09:36 AM

Workout No. 36
Wednesday, 29th October 2014

Squat 5/5/5/0/0 @ 50.0kg
Overhead Press 5/5/4/2/3 @ 37.5kg
Deadlift 1x5 @ 105.0kg
Assisted Chin-ups 5/5/4 @ 64.0kg

The digital weighing scale at the gym was not working today so I did not get the chance to verify my weight. 3.0kg jump on Monday so I wanted to see how I would weigh in today.

Decided to start squatting again as I was growing impatient waiting for the knee pain to disappear. The target was to play safe and attempt to work through the warm-up sets with progressively heavier weights to reach a work set weight of 50.0kg depending on how my left knee felt. Started with 2 sets of 5 reps with an empty barbell. Focused on keeping my chest up and knees out. The slight pain intensified a little bit at the bottom position of the squats (perhaps a 3/10 from a 2/10) but nothing too unbearable. Went up to 30.0kg, pain didn’t get any worse. Did another 3 reps @ 40.0kg, same story. Took a one minute break before squatting my target work set weight of 50.0kg. Completed the first 5 reps of the first set without too much difficulty but the quadriceps on my left leg (same side as painful knee) started to feel a little strained. Perhaps due to the quads having to work extra hard to compensate for a weak knee? Proceeded with another 2 sets of 5 reps but my quads got progressively more tight/fatigued (like they were going to get cramped up) so I stopped after 3 sets. Knees did not feel any worse (maybe even a little better?) after squatting. If my knees feel good on Friday, will attempt a full 5x5.

Completed 5 reps for the first two overhead press sets @ 37.5kg after only managing 5/4/2/3/3 the previous time. Suspected that I would fail on the 3rd or 4th set as the last rep of the first two sets were impossibly difficult. Surely enough, only managed 4 reps on the 3rd set and even less on the remaining 2 sets. Should just about manage or slightly miss the full 5x5 on the next attempt at this weight. Also noticed that my first press out of the 5 is always weak and slow. Maybe something to do with the way I am unracking the weight.

Deadlifts @ 105.0kg. Getting more and more brutal. Will keep a close watch on my form.

Assisted chin-ups to finish off the most complete workout I’ve had in over a week!