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> green algae's Workout Journal

Lionel90
post May 2 2017, 12:00 AM
I lift! Or so I think..
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Bro, if u are still running SL5x5, where u squat on every session, i think it's ok if u wanna reduce it to 3x5 per session. Alternatively, u could go 5x5 every other session like i do, as i find squatting every session too taxing.

IMO, if there is more important body part(s), it is/ they are on the lower body. Getting a proportional body should be the goal, not Johnny Bravo tongue.gif

For your strength imbalance, unless u could no longer row properly, it shouldnt hinder u. If u are really concerned, go for dumb bells row meanwhile, so that your stronger side wont take over.
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green_algae
post May 10 2017, 01:46 AM
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10 May 2017

Haven't been training regularly because I was getting lazy and tried my best to skip a workout for the past 1 1/2 week.
Decided to hit the gym even though, I was having a stomach ache as I had o push myself somehow.

Workout B

Squats
Warm-up set: 20kg 1x8 & 40kg 1x7
Working set: 60kg 3x5

The stomach pain was manageable with some adequate amount of rest.

Overhead Press
Warm-up set: 20kg 1x6 & 30kg 1x5
Working set: 32.5kg 5x5 (more like 5-5-5-0-0)

The stomach pain was creeping in and made me lose focus,which in turn made me almost drop the weight backwards when I was at highest point of my rep on the last set. I decided to opt out of the final two sets.


Accessory Workout

Lat Pull Downs
Working set: 35kg 1x10
40kg 3x10 (more like 10-8-0)

Skipped dead lifts because I was feeling like crap at this point.

This post has been edited by green_algae: May 10 2017, 01:46 AM
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green_algae
post May 12 2017, 09:48 PM
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12 May 2017

A mess of a workout as I absent mindlessly did deadlifts instead of bend over rows. The bro mentality of skipping exercises I don't like has begun. Next thing you know I will be skipping deadlifts and squats.

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 60kg 4x5

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 5x5 (more like 5-5-5-4-4)

Still not up to my old bench weight of 50kg, need at least 2 weeks before touching the that amount of weight.

Deadlifts
Working set: 60kg 1x7
80kg 3x5 (more like 4-4-5)

My grip was giving way on the 4th rep.
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green_algae
post May 17 2017, 11:31 PM
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17 May 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 62.5kg 5x5

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 5x5

Accessory Workout

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

Jumped on the machine because the free weight area for bend over rows was occupied.

Low Cable Row
Working set: 35kg 1x8
35kg 2x10 (more like 10-8-8)

Shouldn't have done two back exercises back to back.

This post has been edited by green_algae: May 17 2017, 11:31 PM
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bafukie
post May 18 2017, 11:20 AM
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U can always add one pressing movement in between the 2 back exercise to increase the density od yr workouts
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green_algae
post May 19 2017, 11:07 PM
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19 May 2017

Workout B

Deadlifts
Working set: 60kg 1x5
85kg 3x5 (more like 3-2-2)
80kg 1x3

My grip is giving way, especially my left hand. Tried using a hook grip but it felt too weird.

Overhead Press
Warm-up set: 20kg 1x6 & 30kg 1x8
Working set: 35kg 5x5

Accessory Workout

Lat Pull Downs
Working set: 35kg 2x8
40kg 2x8

Skipped squats as I was gassed out from doing the deadlifts and probably due to doing deadlifts on two successive workout sessions.

Lateral Side Raise
Working set: 5kg 4x10

Need to slow down on the eccentric part of the motion.

This week will probably be the last week I'll be running the stronglifts 5x5 program. I need to find a plan that incorporates volume and the compound lifts.

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