11 March 2017

Workout B

Bench Press
Warm-up: 20kg 1x10 & 30kg 1x8
Working set: 45kg 4x8(more like 8-8-8-6)

Someone was using the power rack,so i hopped on the bench like a true bro.Once a bro,always a bro.Will try to increase the volume in the coming weeks.

Squats
Warm-up set: 20kg 1x10 & 40kg 1x6
Working set: 65 kg 5x5(more like 5-5-5-4-4)

An improvement when compared with the last workout.Bailed on the last rep of the final 2 sets.Will maintain the same weight for the next workout.

Overhead Press
Warm-up set: 20kg 1x8
30kg 1x5
Working set: 35kg 5x5(more like 5-5-4-4-3)

My OHP suffered abit as I benched today. Need to avoid benching before Overhead pressing.

Deadlifts
Working set: 60kg 1x5
70kg 1x5
75kg 1x8

Was rushing at the end so,I upped the reps in the last set.

This post has been edited by green_algae: Mar 12 2017, 08:04 PM

13 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 67.5kg 4x5

Decided to cut the workout short as my back was still sore from the last workout.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 4x8 (more like 8-8-7-6)

Really need to get my bench press in order,as my volume has decreased from last week.

Accessory Work

Low Cable Row
Working set: 35kg 1x8 & 40kg 3x8

Haven't did this exercise in a month,feels good to do some bodybuilding exercises.

Incline Chest Machine
Working set: 20kg 1x8 & 25kg 3x8

I did not do back rows because my back was wrecked. Not sure on why my body hasn't recovered from the last workout in 2 days.

This post has been edited by green_algae: Mar 13 2017, 07:46 PM

15 March 2017

Workout B

Deadlifts
Working set: 60kg 1x5
80kg 1x5
90kg 1x4
90kg 1x3
80kg 1x5

Did deadlifts first because the power rack was occupied. Need to work on my grip,as the bar was at my fingertips on the last rep on 90kg.

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x6
Working set: 37.5kg 5x5 (more like 4-4-3-3-3)

Will maintain the weight until i get perfect reps.

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 67.5kg 2x5 (more like 5-1)

My legs just gave way on the second rep on the second set. Never have I failed at a exercise this bad. Probably failed due to my excessive deadlifts before the squats.

Accessory Workout

Triceps Pushdown
Working set: 20kg 1x10
25kg 3x8

I'm the same way man. I can't do deadlift first. I won't be able to do any other exercises after deadlift. It has to be last.

The workout plan specifies only 1x5 for deadlifts but I'm doing way more. It's taking a toll on my back as it still feels sore after 2 days. Also,I have an urge to weak my program as my upper body is lagging behind. Can't imagine 2 more months of no/minimal upper body gains.

This post has been edited by green_algae: Mar 16 2017, 12:13 PM

18 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 50kg 1x6
Working set: 67.5kg 3x5(more like 5-5-3)

Felt a pull in my right knee while locking out which was followed with a mild burning sensation. Had a previous injury with the same knee in November 2016. A week of setbacks on squats,really demotivates me to continue squatting 3 times a week.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8
Working Set: 45kg 4x8(more like 8-8-7-6)
40kg 2x8

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x5
Working set: 40kg 5x5

My left arm is struggling to pull the weight up when compared to the right. Probably due to my excessive focus(too many bicep curls) on my right arm in my teens as it was my dominant hand.

This post has been edited by green_algae: Mar 19 2017, 11:43 AM

May I suggest a few things? If you keep hurting yourself on squats, it might be a good idea to assess your form. Take a video and let people give you a form check. Also, I would suggest continuing squatting 3 times a week. However, instead of constant and increasing weight every session, you can start doing some undulating periodization. Do medium Monday, light Wednesday, and heavy Friday. Frequency allows you to practice you form. Like how Texas method does to periodize the 5x5 workout.

I do take videos and show it to my other gym going friends. The problem is the videos don't videotape my feet positioning which may be the problem. Will lay off from squatting for a week and try doing heavy/light days after that.

Workout B

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x6
Working set: 37.5kg 5x5

Only struggled on the last rep on the final two sets. with that I can finally dabble with the 10kg plates from,now on.

Deadlifts
Working set: 60kg 1x5
80kg 1x5
80kg 1x5

Tried lifting 90kg as a warmup before hitting 95kg but the damn weight didn't budge. Maybe due to lack of rest(only got less than 3 hours of sleep last night) and due to the fact that I was rushing the lift for some reason.


Accessory Workout

Triceps Pushdown
Working set: 20kg 1x10
25kg 3x8

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Lat Pull Downs
Working set: 35kg 1x8
40kg 3x8


Skipped squats because my knee injury. Will try to do some light working sets on my next workout.

This post has been edited by green_algae: Mar 20 2017, 09:40 PM

22 March 2017

Workout A

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40 kg 1x5 & 50kg 1x3
Working Set: 52.5kg 5x5 (more like 4-4-3-4-3)

Probably shouldn't have done the 50kg warm-up set. My dream of benching 135lbs before the end of my bulk is fading away with every bench workout.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x5
Working set: 40kg 5x5

Form was questionable as my left hand was trailing my right,while pulling the weight to my abdomen. I rather stay at this weight and perfect the form before adding more weights. I need to do more bicep exercises exclusively for my left arm on non lifting days.

Accessory Work

Incline Chest Machine
Warm-up set: 20kg 1x8 & 30kg 1x8
Working set: 40kg 3x8 (more like 8-8-5)

The weight stated is the total amount on the machine,not per side.

Machine Chest Fly
Warm-up set: 35kg 1x8
Working set: 40kg 3x8 (more like 8-8-6)

Haven't touched the machine in over a month. It absolutely wrecked my chest.


I decided against light leg work as it is not worth it to risk my knees this soon,after a mild injury.

This post has been edited by green_algae: Mar 22 2017, 06:39 PM

24 March 2017

Workout B

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x7
Working set: 40kg 5x5 (more like 4-4-4-4-3)

Total workload has deceased but the difficulty has increased.

Deadlifts
Working set: 60kg 1x5
70kg 1x3
80kg 1x2
90kg 1x2
95kg 1x1(failed)
92.5kg 1x1
80kg 1x1

Need to change to a higher rep scheme as my deadlift is reaching its limit


Accessory Workout

Shoulder Press Machine
Warmup-up set: 10kg 1x8
Working set: 20kg 3x8 (more like 8-7-5)

The weight stated is the total amount on the machine,not per side. Probably shouldn't have done shoulder press right after OHP.

27 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x6
Working set: 45kg 3x10 (more like 10-0-0)

Ego squated 70kg for a rep and felt, it was heavy. Dropped it to 65kg and did 3 reps,still felt that it was heavy. Did 45kg for 10 reps,my back felt like it was going to explode. That's what you get for rushing your lifts after recovering from an injury.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 50kg 5x5 (more like 4-4-4-4-4)
40kg 1x10

Bench is getting worse by the week. Really need a spot to help me with the final reps.

Accessory Workout

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Skipped barbell rows as my back was killing me.

This post has been edited by green_algae: Mar 29 2017, 08:32 PM

29 March 2017

Workout B

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working set: 60kg 5x5

Need to slowly bring my up my squats to my pre-injury working set of 67.5kg.

Overhead Press
Warm-up set: 25kg 1x8
Working set: 30kg 4x8 (more like 8-6-7-6)

Someone was using the power rack so i just used the fixed barbell. Lowet total working volume when compared with the last workout session but still my triceps were burning after the 2nd set.

Deadlifts
Working set: 60kg 1x6
70kg 1x5

Really wasn't feeling up to the task when my working set of 70kg was a bit of a struggle,so I cut the workout short. Probably, should have just pushed through it with adequate amounts of rest.


Accessory Workout

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-8)

I really don't know whether, I should continue with this program or move on to another program. I'm currently on week 9 and I feel like my lifts have stalled,barring OHP.

This post has been edited by green_algae: Mar 29 2017, 08:33 PM

Bro, what makes u feel that u need to change to another program? From a beginner to another - so take my words with a pinch of salt, "program" is just the way u organize your workouts. As long as u keep on progressing, u will grow. SL is a good template for a "program", just make some tweaks to suit your own needs.

And about stalling at your weight progression, check out this helpful link provided by Npad to overcome sticky points. Either that, or u need to check your diet.

Stalling on all my lifts has been demotivating from continuing this program.
Actually your right, I should try to tweak my diet and work on my weak points before concluding that the program has ran its course.

I know how demotivating it could be, been at a plateau for OHP like forever, but that only makes it extra sweet when i eventually make the breakthrough! Persistence is a key in the game we're playing.

And look at it this way, doesnt matter what "program" u run, u are still gonna do the same lifts, u're still going to encounter the same problem sooner or later too.

For us (sorry if i shouldnt include u) who don't train like mad, a beginner program would only have run its course after years (min 2, I believe).

But if say u wanna experiment with other program to see if they work better for u, then go ahead, as long as u dont stray away from your goals. Just my opinions

The best program is the one you do, consistently, with increasing load after some period of time. Hence the term periodization. Even with a bad program, if you do it consistently and take care of other things outside of the gym, like diet and sleep, you will grow. The only difference between a good program and a bad program is the rate of progress you can achieve and if the program provides a balanced stimulus; ie, not chest day everyday.

If you would like, I can suggest other program. Phrak's GSLP is a good program to jump into after SL. n-suns Beginner 531 LP is also good. Google those for more info. I've heard nothing but good things about those programs. You can even play around with my hypertrophy program once I upload it next week, though that will require you to know your 1RM and it's more focused on powerlifting movements.

I personally recommend moving on from SL after 3 months. It's progression scheme is nonsensical for anyone other than absolute beginners and the volume is too low.

Strong lift and Starting Strength 5 x 5 misses out on one important aspect of training, ie deloading. The program only asked you to deload once you fail a certain rep range for 3 workout in a row i believe. Deload should be planned and not when you fail to reach the required reps. Its like jamming the accelerator full speed and only 'stops' when you hit a wall. If you care about consistency and longevity, please do a deload once 2 months or where appropriate. Going all out is gonna hit your CNS very very hard especially you are doing multiple compound exercise each workout.

Back after a 3 week lay off (missed 10 workout sessions) due to exams and travelling. Loss about 2 kg in mass during this period.

25 April 2017

Workout B

Squats
Warm-up set: 20kg 1x8 & 40kg 1x7
Working set: 55kg 5x5

Loss about 10kgs of strength when compared with my previous workout.

Overhead Press
Warm-up set: 20kg 1x8 & 25kg 1x8
Working set: 30kg 5x5 (more like 5-5-5-5-3)

Also loss about 10kg in strength.

Deadlifts
Working set: 60kg 1x5
70kg 1x5
75kg 4x3 (more like 1-3-4-3)

Was struggling with my grip, probably due to being rusty on the deadlifts.

Accessory Workout

Lat Pull Downs
Working set: 30kg 1x8 & 35kg 2x8 & 40kg 1x6

This post has been edited by green_algae: Apr 25 2017, 07:04 PM

30 April 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x8
Working set: 60kg 3x5

Thinking of dropping the set scheme for squats as it saves me time which can be used on more important body parts such as chest and arms.]Bench Press

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x8 & 50kg 1x2
Working Set: 45kg 4x5

Thought I could just jump on my old 50kg 5x5, but it was struggle. So i dropped it to 45 kg 4x5.
Skipped the last set because exhaustion was creeping in and i didn't want to risk being pinned by the weight.
Accessory Workout

Accessory Workout

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Skipped barbell rows as i didn't feel like doing it. Barbell rows is my worst exercise as i feel like my imbalance (left arm is weaker than my right arm) is hindering me.