Day 198: Thoughts on Stronglifts 5X5

Day 198

Rest day from training today. I just focused on keeping my nutrition clean and getting enough sleep to recover from my workout last night.

Tomorrow, I have an appointment early in the evening, so I can’t get to the gym in the evening, but I will see if I can wake up early enough to squeeze my workout in before going to work. I haven’t done morning weight training in a while, so it will be a big change.

Today I just wanted to make a little review of my previous training program, the StrongLifts 5X5 beginner strength training program.

• What I liked about it
  • Simple routines.  You only have to memorize two workouts, and the set/rep schemes do not vary much.  As the name implies, most of the exercises are 5 sets of 5.
  • Basic compound movements let you hit your whole body using just a few exercises
  • You get to try your hand at bigger weights, which satisfies the ego
  • It’s easy to gauge progress between workouts, as the set/rep scheme always stays the same.
  • You get to practice and hopefully perfect your technique before going on to heavier weights, when it may be hard to focus on getting it right.
• What can deter people from using it
  • It can be boring at the start, especially if you enjoy variety.
  • It can be tough on the joints and connective tissue as you start using heavy weights.  When all of the exercises are already pushing your limits, it gets tough on all of your body.  Mobility exercises and foam rolling before lifting does help.
  • Toward the end, when the exercises approach your current strength limits, you need more and more time between sets.  Therefore, workouts tend to get longer and longer, much longer than you might expect for a few simple exercises.

Still, I feel Stronglifts provided me with a good foundation on which to build muscle.  However, as with any program, you have to change regularly in order to make additional progress, so I’m following a different plan now.  I know for sure, however, that a pure strength program like Stronglifts will be back in my training plan in the future.

Eat right, train hard, and expect success!

Day 180: Training around pain

Day 180

I woke up today still feeling quite sore all over, and going through the day I was seriously considering postponing my training for tomorrow.  My lower back was still giving me regular reminders that I had pounded it hard in the most recent workout.  My left hip was also flaring up in certain positions, especially when in flexion.  However, I was still excited to complete my 5X5 workouts (the last of this current training cycle) with a bang!

Good thing was, I had planned to do speed squats (10X2 at much lower weights than my max) instead of the usual 5X5, as I had done on the last training day of last week.  This is to lessen the possibility of overtraining since my squats had already gone over 150% of my body weight.  Another thing was, no deadlifts were scheduled for today, so there was less chance of aggravating my back pain.  I also remembered reading from Tom Venuto’s book that one can find ways to train even if there is pain in an area; if you are determined, you can still work around the pain or injury.

So, after a lot of thinking while sitting in the bus in traffic on the way home, I decided to push through with my workout!  I didn’t go straight from work, but went home first to do change clothes and do my foam rolling exercises.  Once at the gym, I went through my usual mobility drills (which I sorely needed).

Today, I decided to start with power cleans instead of squats, since I wanted to still have power for my power clean attempt at 5X5, 65kg.  I did my progressive warmup reps until I got to 65kg.  The first set was not too bad, but as each set and rep went on, it became harder and harder to explode up.  I was able to complete 5 reps up to the 4th set, and almost completed the fifth set, but wasn’t able to rack the bar properly on my shoulders on the very last rep.  Arghh!

I followed with another attempt at 5X5 barbell bench presses at 82.5kg.  I was able to do 5 reps on the first two sets, but only 3 reps each on the last three sets.  I think my body still hasn’t fully recovered from two days ago.  Still, I know I really pushed myself hard (thanks to a trainer on hand to spot me when I failed my reps).

I then moved to speed squats, 10X2 at 75kg.  I minimized my rest periods to just 30 to 40 seconds between sets, and focused on going low and keeping my form tight.

Finally, I did 3X5 weighted pushups, today at 40kg.  I had to push hard, but I completed the three sets!  I decided to postpone my core training to tomorrow as I wanted to let my body recover a bit.

Nutrition throughout the day was no problem, save for my last meal when I had some ice cream, as our family celebrated my brother getting a new job.  I also wanted to celebrate completing my 12-week Stronglifts cycle.

Eat right, train hard, and expect success!

Day 178: Late night

Day 178

It was another quite busy day for me today.  I didn’t have any errands to run for work, but we had a big brainstorming session in the afternoon for a project which we have recently started.  Today was also the last day for two of my direct reports at work before they go to their project in Jeddah, Saudi Arabia, and they wanted to throw a going-away get-together after work.  I have been dithering on going to this event for a few days.  I didn’t want to miss my planned training session today, but I also didn’t want to miss out on a team event.

I still went to the gym as planned.  I was able to add another 2.5kg each to my 5X5 squat (for 117.5kg, a PR for me).  I couldn’t do so on my barbell overhead presses, when I attempted 62.5kg, I could not get to 5 reps on my 3rd to 5th sets.  However, I did push hard on the deadlifts (1X5), where I was able to add another 2.5kg (for 132.5kg, another PR).  I felt quite a strain on my lower back on the last rep, but I was still able to complete the rep until lockout.   Pullups were last (3 sets to failure), where I was only able to do 30, two short of my personal record of 32.

I didn’t have time to do my core workout today (I postponed to tomorrow), as I had to rush to our get-together.  I still made sure to have my post-workout shake and meal before going there.  I was the last to arrive at the gathering, where I had a few shots of rhum and tequila, always making sure to drink a lot of water afterwards.  I was also the first one to leave at just past one in the morning!  At least I was there for my team’s send-off, which I’m sure they appreciated.

Now I have to get to rest  I’m sure my aching back will thank me if I get enough sleep!

Day 176: Back to the daily grind

Day 176

I went back to work today, and with it, a predictable schedule.  Fortunately, road traffic has eased up after the holiday mess, so not as much time was spent commuting by bus to and from work.  By not as much time, I meant 45 minutes each way over about 7km instead of 60!  I woke up and started my day much earlier than I had done over the holiday break.  That may also have helped me avoid the traffic jams.

I had planned a pretty tight day, with my 5th meal just right after I arrived home from work.  I did my foam rolling at home while my food was digesting, then proceeded to the gym (a ride away), where I continued with my mobility work.

For squats, I was to make another attempt at 115kg.  Again, as it was a PR attempt for me, I made sure to warm up with progressively heavier sets before going for 5X5.  Whereas last time I got stuck on the last rep of my 4th set, this time, I was able to complete all five sets!  Each set was a real challenge for me, and I had support myself as I finished each set to prevent myself from falling over.

Next were barbell bench presses, adding another 2.5kg for 82.5kg, another PR attempt.  Unfortunately for me, I was not able to do 5X5, but got 5, 5, 5, 3, and 3 on my sets.  Fortunately, I was able to get a trainer to spot me when I failed on my reps so I did not have to go through roll the bar over my body to get out (as has happened to me sometimes in the past).

After that, it was power cleans.  Since last time, I failed miserably with my 5X5 attempts (never getting over 3 reps, with bad form to boot), I decided to reduce the weight from 65kg to 55 kg in order to practice my movement.  This time, it was no problem getting to 5X5, and my form was much better.  I should be able to add perhaps 5kg on my next workout.

Finally, I did 3X5 weighted pushups.   I had no problem with adding another 2.5kg (for 37.5kg total) onto my upper back for this exercise.

I did not have enough time to go through my core workout today, so I had to postpone doing them.  I plan on doing those tomorrow after work.

My meals today were on schedule and according to plan, with just a few additional carbs from some rice cakes brought by my boss from his trip to the province over the holidays.  I think I needed those extra carbs anyway!

Eat right, train hard, and expect success!

Day 173: Milestone on the overhead press, plus a new nemesis

Day 173

This afternoon I had my first workout of the year.  Instead of doing a StrongLifts 5X5 day straight through, I opted to substitute some speed work on both squats and deadlifts.

As before, I did my foam rolling at home before proceeding to the gym.  There, I started by doing my mobility/stretching work.  For speed work, I tried to follow one of the exercises in Maximum Strength, which recommends 10X2 at 50% of one-rep max (1RM).  I don’t actually know my 1RM, but estimated based on my last 5X5 workout (5 reps at 115kg).  Using this calculator, I ended up with around 65kg, so that’s what I loaded the bar to.  As each set was relatively short (2 reps each), I only used a 30 to 40 second rest between sets.  The feeling was certainly different from the heavy squats I have been doing; I was able to go deeper and just focused on my form and trying to go up as quickly as I can.

For my barbell overhead press, I went back to 5X5.  The reason for this is that I was due to increase my loading to 50kg, which is a nice, round number 🙂  After doing progressively heavier warmup sets, I did my first set of 5 reps; quite heavy, but not too bad.  I rested 2 minutes.  By the second set, my shoulders were feeling the effort already, and on my fourth set, I really strained to finish my fifth rep.  I even felt a slight strain on the right-hand side of my lower back as I tried to get past the sticking point and to lockout.   I took a bit more time before my fifth set (3 minutes), and nailed my last set of 5!  No strain on my back on that last set either!

For deadlifts, it opted to do speed work again.  I did 8X2 at 75kg, with 30 to 40 seconds rest.  Again, I tried to focus on form by moving through the hips, squeezing the glutes, and keeping my back straight.  One thing I noticed is that my second reps seem to be better in form compared to my first reps.  Sometime, I’ll have to ask somebody to take a video of how I do my deadlifts (and squats) so that I can analyse them better.

Lastly on my weight training program, there were chinups.  My previous best over three sets was 34; this time I was able to do 37 (17, 11, and 9)!  I think the lighter loading today on the deadlifts (which impacts the back, even the lats, heavily) may have something to do with it.  Anyway, I’m not complaining as I set another PR there!

I followed those up by doing a new set of exercises from the Flatten Your Abs program’s Level 6.  One of the exercises (Supine Hip Extension [One Leg]) was especially difficult to do.  You lie supine with your shoulders on a swiss ball and your feet square on the ground.  You raise one leg so that it’s straight, and then do something like a one-legged squat!  I started with my left foot on the ground (my non-dominant side), and I fell off the ball a few times!  Once I tried the right side, it was a little bit easier and I was able to find out how to get my muscles to coordinate themselves so that I don’t fall off.  The book did warn that it’s a difficult exercise.  I think I’ve found a new nemesis (remember the prone bridge on swiss ball?)

Nutrition today was good, though there was a delay in my fourth meal after my gym session took longer than planned.  I think I should just go earlier next time if possible!

Eat right, train hard, and expect success!

Day 171: Year-end workout

Day 171

I was able to just squeeze in a workout today amidst the preparations for New Year’s eve.  Before I went to the gym, I got delayed a bit by an unexpected social visit.  I had a very limited time to work out as the gym was due to close early tonight.  I was just able to squeeze my 5X5 training in, but didn’t have enough time to continue on to my core work, as the gym lights were already being turned off and the metallic shutters were already halfway closed!

Still, my workout wasn’t half bad.  I was almost able to add another 2.5kg to my squat (for 115 kg), but stalled on the 4th rep of my 4th set, when I didn’t have a spotter.  I was able to complete 5 reps on my fifth set though, when my spotter was there to help steady me through a quite ardous last rep!  I’ll have another go at it next week; the next workout will be speed work at a lighter weight.

On the barbell bench press, I was able to add another 2.5kg (for 80kg), another first for me!  I did the first 4 sets on my own, but called for my spotter on the fifth set.  He helped steady me on the very last rep.

Today though, I just didn’t have any power left for power cleans.  The weight I attempted today (65kg) seemed very heavy; I must have spent all my leg power on the squat!  I was just able to do sets of 3, 3, 2, 1, and 2 reps this workout.  I think I’ll have to drop the loading back a few notches so that I can relearn the proper form.  My form on my last few workouts have not been very nice.

Lastly there were three sets of weighted pushups.  The gym was starting to shut down at this time, but I was still able to complete my 3 sets of 5 at a new weight of 35kg, placed on my back by my friendly trainer-spotter.  No time to do my core exercises anymore, nor time to take a shower; it was straight to the locker room to get my stuff and out the door!

Tonight will be another late night (it’s New Year’s Eve!) and traditionally, Filipinos have a meal at just past midnight (the Media Noche) to give thanks for the past year and welcome the new.  This is amidst the sound of firecrackers used by those who believe that the loud noise scares away the evil spirits.  Our family never liked using firecrackers (it can be a safety issue!), but we did use some sparklers when I was young, or banged on big aluminium laundry basins or drums.  These days though, we are happy to just play very loud music and then tuck into the midnight meal!  This time, I have some nice sparkling wine (Methode Champenoise) from the Barossa to celebrate with. 🙂

As tonight is a night of thanksgiving, I would like to thank all the Shredders and the many people who have supported and encouraged me in my physique transformation journey.  Here’s to a new year of success in all our endeavours!  Let’s set goals and conquer them!

Day 169: Breakthroughs

Day 169

I was very happy with my evening workout today.  After another pretty humid day spent either sleeping, eating, checking my work mail and browsing the web, I was happy to go to the gym again.  As before, I did my soft-tissue work (foam rolling/tennis ball rolling) at home before proceeding to the gym.  I really needed that as I was still aching in many places.

Once at the gym, I did my mobility warmups, and then did some warmup squat sets at progressively heavier weights.  Still following the StrongLifts 5X5 program, I was able to add another 2.5kg to my squat, so today I was able to do 5 sets of 5 at 112.5kg.  At this weight, it is now very difficult for me to squat “ass-to-grass”, but I still made sure that I got significantly lower than thighs parallel to the ground.  And this time, I was able to complete my sets without any aid from my spotter!

Next was barbell overhead presses at 47.5kg; this was the weight at which I stalled before.  This time, after doing my warmup sets, I was able to complete the five sets of five without any issue.  Before my fifth set, I told myself that it’s all in the mind; by the time I completed it, the fifth set almost seemed a bit easy!

Then it was deadlifts at 130kg, the weight at which I stalled before.  Again, I did warmup sets before attempting my 1 set of 5 reps.  I was able to complete the set with no problem!

Finally, three sets of pullups to failure.  It was only on this exercise that I was not able to add to my total, but I still matched my previous best over three sets (32).

I completed my workout by doing a new level of exercises from the Flatten Your Abs program, now at level 6.

Nutrition was quite good today, on schedule except for my last meal.  This was because my workouts have been getting quite long now because of the necessary rest between the sets of heavy lifting.  I wasn’t averse to having a few squares of chocolate at dinner, after completing a successful workout.

Eat right, train hard, and expect success!

Day 166: Slight Workout Adjustment

Day 166

I have been feeling fatigued for the past two weeks, and especially so since two days ago, after I was able to increase my 5X5 squats to another personal record (110kg).   I felt this fatigue has been building up as I felt I’ve been pounding my body to submission in the pursuit of increases in my squat numbers.  My left hip has been feeling especially sore too in some positions (not that the rest of my body, especially my whole back, wasn’t sore).

Since yesterday, in between my scheduled meals every three hours, I’ve been spending a lot of my time sleeping in the afternoons in order to hasten my recovery.  I’ve also been reading the books I’ve bought and reviewed the StrongLifts 5X5 beginners strength training program.  In it I read that once you approach squatting 1.5 times bodyweight on the program, it can get very difficult both mentally and physically, and so Mehdi (the program’s author) says that I can either deload to 3X5 or take a rest week.  I’ve exceeded the 1.5 times bodyweight benchmark on Day 147, almost three weeks ago, and have been soldiering on through the fatigue.

I also read a bit more of Eric Cressey’s Maximum Strength and found that in that program recommends a periodized approach where very heavy workouts are followed by lighter workouts to aid recovery.  I also read Chad Waterbury’s book, Men’s Health Huge In A Hurry, wherein he recommends stopping the set once the reps slow down significantly.  I realized that I have been getting my 5X5s in on the squat, but the last reps on the last two to three sets were getting really slow as I tried to push through my sticking points (and getting my form somewhat compromised in the process).

My mind said I must keep my workout today, but my brain was getting afraid that my fatigued state might lead to injury if I try to push the weight envelope again today.  So instead of increasing my squat target to 112.5kg, I opted to deload a bit to 100kg, and go for speed of execution instead of weight.  I still did my foam rolling at home before going to the gym (while watching a DVD with family), then my mobility exercises at the gym before I did my squats.  I did progressively heavier warmup reps, and then did my squats at 100kg, focusing on speed and proper form.  It was still quite heavy, but it felt different; it took a lot of concentration to push through as fast as possible while keeping form, but I also felt that my muscles were being stressed in a new way!

The rest of my workouts followed the Stronglifts program: 5X5 barbell bench press at 77.5kg (a new PR for me), 5X5 power cleans (from the floor now, not from a hang position) at 62.5kg (another PR), and 3X5 weighted pushups (32.5kg).  I was very glad to have a spotter on my bench press to help me get through the last rep on the last set, as I was starting to stall, but then I got just enough spotting (two fingers!) to get me through.  I finished my workout with Flatten Your Abs exercises, just as the gym was almost about to close for the night at 8:50PM.

Nutrition was almost all clean today, but a little out of schedule.

On a side note, as I was taking my daily pictures after arriving from my workout, my brothers had me measure my bodyfat again using our Omron handheld body fat analyser.  It’s been a while since I used this method (I use my calipers).  I was pleasantly surprised to get measured at 7.6%!  This corresponds closely to my last caliper measurement last week of 8%, so it looks like I’m getting my caliper technique right.

I’m looking forward to the rest and recovery I’ll get over the weekend!

Eat right, train hard, and expect success!

Day 164: Pre-Christmas Workout

Day 164

I had a good workout today. I did half my warmup at home (foam rolling) and half at the gym (mobility exercises).  After warming up with progressively more weight, I added another 2.5kg to my 5X5 squats (now at 110kg). I was glad to have one of the gym trainers spot me today on the last three sets of my squats, as I was hitting a point about 1/3 of the way up where I tend to slow down.  There was a new guy at the gym who noticed me doing squats, and he taught my spotter how to spot me properly by making sure to support my chest in case my lower back fails.  It looks like this guy had competed in bodybuilding before and knew a lot more about proper form than most of the trainers at the gym!

I then did overhead presses, 5X5 at 45kg.  This was 2.5kg higher than my previous workout, and 2.5kg lower than the weight at which I stalled three times before.  I had no real problem performing this exercise today, so next time, I’ll have another shot at breaking 47.5kg.

Then it was on to deadlifts, 1X5 at 130kg.  As this was another PR attempt for me, I made sure to do warmup reps for this exercise too (like I did with the squat and OH press, progressively adding weight from 50%, 66%, then 90%).  I was able to do my first three reps without much problem.  It was becoming hard to hold on to the bar without gloves or chalk, so I had to reset my grip on my last two reps and rest about a second or two.  Alas, despite my best efforts, I stalled less than halfway through my 5th rep!  I’ll find more pointers on how to deadlift, then attack this weight again in 5 days (two workouts away!)

The morning was spent doing some last-minute shopping with my second brother.  I was able to find some fresh herbs (hard to find here in Manila) for my roast pork, but no lemons, so my flan will have to be postponed.  On our way home the heavens opened up and poured rain; it’s quite unusual to have such a humid and wet Christmas week in Manila.

This evening, I started to prepare my roast pork for the traditional Christmas midnight meal with family (the Noche Buena), while my mom prepared the spaghetti. However, we both decided against serving these so late at night as it’s too heavy, so we’ll serve those for lunch tomorrow instead.  Our Noche Buena is thus a lighter affair with ham, spit-roasted chicken (store-bought), wheat bread, a cheese platter (Australian cheeses!), and fruit salad.  I’ll serve one of the wines which I bought from the Barossa Valley (South Australia) during my recent trip there, a Moscato.

Hope your family celebrations are memorable ones! A blessed Christmas to you all!

Day 162: Hang cleans are getting tough

Day 162

It was a pretty busy day for me today.  Although our office is officially closed, I came in today this morning to interview an applicant for one of the positions in my department.  I was glad that I was able to avoid the traffic on the main roads by hitching a ride with a friend so we passed through the side roads.  The applicant wasn’t bad, so it was time well spent.

I got home just in time for lunch, then waited for my Mom to come home so we can go to the mall together; me to do my training in the gym, she to do our Christmas food shopping.  We planned to meet afterwards so that I could help her with the grocery bags.  We don’t have a car, so we rely on public transport to get the groceries from the shop to the front door.  Not easy when you have over 14 bags worth of food and drink!  Of course, this was a real-life application of my strength training, hehe.

My training went quite well today.  I did my foam rolling before leaving the house, then mobility work once I arrived at the gym.  I wasn’t too happy with my squats the last time (I got a bit too much help on my last set from my spotter), so I stuck to the same weight of 107.5kg today for 5X5.  This time, I still had a spotter standing by (the helpful new trainer), but now he only helped stabilize me when I was trying to push through my sticking point.  That makes me confident enough to go for 110kg on my next workout.  I stuck with 3 minutes rest between sets, which I feel I can reduce a little bit next time.  After every set I felt woozy so I know I’m working pretty hard!  I was drinking lots of water throughout so I don’t think it was my hydration.

With my 5X5 barbell bench press, I upped the weight to 75 kg.  It was a bit difficult on my fifth set, but I got through it okay.  I was glad to have a spotter for that set to help me unrack and re-rack the bar.  Having a spotter on heavy (for me) bench presses allows me to keep my shoulders pulled down and back, which, as I read from many sources, helps with keeping healthy shoulders and allowing one to push more weight.

As I finished my bench presses, I realized that I had to hurry as I was supposed to meet my mom outside the supermarket in about 30 minutes.  I still had my 5X5 hang cleans (at 60kg) and 3X5 pushups (at 30kg).   The hang cleans were becoming more and more difficult, as it’s hard to generate the power needed to “clean” the bar after pounding my legs with heavy squats.  The first 2 to 3 reps are okay, but the 4th and 5th reps were very difficult.  I missed my last (5th) rep on my 3rd hang clean set, so I’ going to repeat this weight next time.  I also need to review my books (and online) to check if there’s something that I can do better with regard to my form. No such problem for my pushups; the 30kg weight was quite manageable for me.

I completed my workout by doing exercises from Flatten Your Abs Level 5, then I took my protein shake, changed clothes and rushed off to meet my mother at the supermarket.  I still had to have a meal, so I got some steamed buns and dumplings.  Not ideal, not at planned time either (my workouts are getting long), but still better than missing a meal.   I then helped her cart the groceries and put them on and off the tricycle which is used as the public transport within our subdivision.

Eat right, train hard, and expect success!

P.S. I woke up today and jumped on the scales to check if my weigh-on yesterday was a fluke.  The scale today said 67.6kg, back to the same weight as two weeks ago.  Hmmm, so it doesn’t seem to be as bad as I thought; could be a case of slight dehydration.  I may need drink even more water than the two glasses with every meal.

Day 160: Back to “Work”

Day 160

As I wanted to get a good workout in today, I made sure to get enough sleep and so woke up much later than usual at 9:30 AM. After breakfast, I did began my warmups at home by doing foam rolling exercises, proceeded to the gym, then did my hip mobility exercises (hurdle stretches, under-bar side squats, etc.). I then did some warmup squat sets (5 at 50kg, 3 at 65kg, and 1 at 95kg).

I loaded the bar to 107.5kg for my 5X5 squats. Man, it’s getting more and more difficult each time! As usual, the first set was tough, then a wee bit easier in the 2nd. After that, it became more difficult again, and after the 3rd and 4th sets I was feeling woozy, so I had to take at least 3 minutes between those sets. On the fifth set, I got a trainer to spot me in case I fail. I got through the fifth set okay, but I felt that my spotter started helping me out a bit too early; I think I could still have pushed through by myself. I’ll either maintain the loading next workout, or increase by 2.5kg depending on how I feel by then. Regardless, today’s squat workout rocked!

On my 5X5 overhead presses, I used a lower weight today (42.5kg) than previous (47.5kg), as I had stalled in three consecutive attempts. According to the Stronglifts program which I am following, I should deload by approximately 10% and proceed from there if I stall, in order to build up strength again. I had not problem completing the five sets of five reps today and will add 2.5kg on my next workout.

Next was 1X5 deadlifts at 125 kg. As with my squat, I prepared by doing some warmup sets (5 at 60kg, 3 at 80kg, 1 at 110 kg). I think the warmup really helped me pull to a personal record deadlift! Again, that little bit of wooziness after completing the set let me know I’m pushing myself hard!

Three sets of pullups to failure were next. Unfortunately, I wasn’t able to progress the pullups today, and just managed the same as the previous pullup workout (14, 8, 6). I have been stuck at these numbers for a few workouts now; I think I may need to do some supplementary exercises to get those numbers up. Any suggestions?

That completed my Stronglifts 5X5 exercises today. I completed my workout by doing exercises from Level 5 of the Flatten Your Abs program.

After my workout, I rushed straight home, had lunch, showered, then off I went to another social engagement. This time, it was out of the metropolis south to a provincial town to attend the 1st birthday party of my friend’s daughter. My friend was just here for the holidays as he’s already living with his wife in the US, so it’s been three years since I last saw them (on their wedding day). It was another good day catching up with some good friends! Traffic was horrible, however, and I got lost (twice!) before I finally found the place.

I ate mostly clean today except for a slice of birthday cake and some ice cream. It was hard fitting in 5 meals as today was short, so I’ll just have a pre-sleep protein shake before I go to sleep tonight.

Eat right, train hard, and expect success!

Day 156: Working out through a cold

Day 156

I woke up to the coldest morning so far this season in Manila. I also woke up with a slight cold (runny nose, tickly throat, and sneezing), which I may have gotten from my brother! I had to go to the office a bit earlier than usual today, as I had an job applicant coming in. In my rush to get out of the house early, I forgot to bring my wallet with me. Luckily, I had some coins in my pocket which turned out to be enough to pay for the two legs of my journey on public transport. It wasn’t supposed to be a big deal as I had brought almost all of my food (save for my late afternoon snack), but I had my gym membership card in the wallet!

At some time in the afternoon, I called home and asked my dad to bring my wallet to me when I go to the gym in the evening. The traffic going from the office to the gym (which is on the way home) was heavier today than usual, so I got into the gym a little later than planned. I still had my runny nose to take care of, so I had brought some paper towels with me to the gym floor in case I needed it.

I warmed up with some static and dynamic stretches for the hips and shoulders. Luckily, the gym wasn’t too crowded so I was able to use the smith machine for my straddle stretches and side squats under the bar. Then, taking, Yavor’s advice (via a comment on my blog the other day), I did a few warmup reps for my squats, with my last (single) warmup rep at 90kg, which is a little less than 90% of my working weight today (107.5kg).

I had no spotter for squats today, so I was on my own. The first set went okay, and I took up to three minutes in between sets up to the fourth. On my fifth set, I got up to the fifth rep but despite my efforts, no amount of grunting could get me past my sticking point a little less than halfway up. I was disappointed of course, but given that I was so close to completing the fifth set, I know that I can nail it on the next workout. Looking at it another way, stalling means that I’m already working at the edge of my (current) abilities, which means that every little success now means progress!

I then proceeded to 5X5 bench presses at 72.5kg. I’ve never done this load by myself before (as practically all of my other 5X5 exercises), but got through all five set okay, with only a very minimal spot on the last two reps of the fifth set.

Hang cleans, 5X5 at 57.5 kg, were next. By then I was already starting to fatigue. It was also becoming difficult to hold on to the bar when I drop it back from the “clean” position to the “hang” position. Also, my legs were also still tired from the squats and so required more of my effort to try to explode up. I got through okay in the end, but some of my reps (particularly the last one or two of each set) were not very pretty.

Finally, I did 3 sets of 5 weighted pushups using a total of 27.5 kg of plates on my back, which a trainer helped to position. No problem there.

I completed my workout by doing Level 5 of Flatten Your Abs. By the time I finished, it was already almost than 30 minutes past my usual workout completion time, being that I started a bit late and really took my time between sets. I think my cold and less than ideal sleep the previous night got to me. Interestingly, my nose stopped running when I was working out, but then ran again a few minutes after I finished.

Nutrition was very good for me today. Preparing the most (if not all) meals yourself does help.

Now, I need my recovery sleep.

Eat right, train hard, and expect success!

Day 154: M2 Eight-Week Review

Day 154

After my spectacular stall on the squat last Thursday, I had originally planned to take the rest of the week off and restart on Monday, with 3 days off. However, I couldn’t keep myself out of the gym. Still a bit aching, but with 8 hours of sleep under my belt, I went to the gym in the afternoon to start my ninth-week workouts.

This time, as it was a Sunday afternoon, the gym wasn’t crowded like it usually is on weekday evenings. I took my time doing warmups to prepare myself for the squat: bar duck-unders, hurdle stretches, and a few other hip and glute stretches. I had wanted to do some foam rolling as well, but there isn’t any at the gym. I do have one at home (which I bought in the US on one of my trips), so I might do the foam rolling bit on my non-workout days.  It would be kinda hard to bring the 1.5m long 10cm diameter foam roller with me on public transport, especially considering that I usually do my workouts after work!  Hmm, maybe I can try doing workouts before work?

Back to today… as I read in some books, before I do any heavy lifting at low reps, I should start out with a few reps at weights lighter than my workout weight.  Since today I was doing 5X5 squats at 105kg, I did 5 reps with 55kg, 3 reps with 70kg, and 1 rep at 100kg before I loaded the bar to 105kg.  Then, I put myself under the bar, breathed deeply, tightened my core, then, with a lot of effort (and grunting), got 5 good reps!  That brought a smile to my face and noted down my actual reps in my training journal.  I was still feeling a bit tight, so I spent the next three minutes of rest stretching my hips a bit more.  The second set was smoother, but no less grunting.

All the noise I was generating got the attention of a trainer, who got interested in what I was doing.  I explained I was doing a 5X5 strength program, and he volunteered to spot me.  It turns out that before he joined the (commercial) gym just two weeks ago as a trainer, he was working out in a “hard-core” neighbourhood gym.  Looks like he was happy that he found a serious trainer compared to most of the gym goers who were mostly just “working out”.  I was happy to have somebody spot me and help me get the bar back up in case I reach failure in a set.

On the third, fourth, and fifth sets, I was able to do them all to five reps!  My spotter just touched my hips when he felt I was about to fail on the fourth rep of the fourth and fifth sets, but it was all me!  I was so happy that I just had to jump up (once) at the end of the fifth set.

Next were 5X5 barbell overhead presses at 47.5kg, my third attempt at this weight.  Unfortunately however, I wasn’t able to complete 5X5 but ended up with 5, 5, 4, 4, 4.  My new-found trainer-spotter helped me squeeze out a fifth rep on my last three sets, so I can’t say it was a 5X5.  According the Mehdi, the StrongLifts 5X5 program’s author, I should deload by 10% the next time I have a go at it, so next OH press workout will be at 42.5kg.

No such problem on the 1X5 deadlift (120kg).  My form was good though my grip started to slip a bit and had to adjust my grip quickly before the last two reps.

Chinups (3 sets to failure) completed my strength session today.  In contrast to my previous chinups (done in Adelaide with a neutral grip), this time, the chinup bar only allowed a supinated grip.  I was able to do 15, 10, and 8.

I finished my workout by doing exercises on Level 5 of the Flatten Your Abs program.

Nutrition was quite good today.  I tried to eat a bit more than usual to get energy for the workout, and it seems to have worked.

Eat right, train hard, and expect success!

P.S.

It’s the end of my eighth week on my current mission, so it’s time for a mini-review of my progress.

Date	Total Mass (kg)	Body Fat%	Fat Mass (kg)	Lean Mass (kg)
2008-10-19	66.2	8.7%	5.7	60.5
2008-11-16	66.6	7.8%	5.2	61.4
2008-12-14	67.6	8.2%	5.5	62.1

Here are comparison pics between Days 0 and 56.

And here is my post on Day 28 for comparison.

Day 151: Squat Stall

Day 151

Two days after my personal best squat, it was time to go at it again.  My whole back and legs have been aching for the past two days, so I didn’t know what to expect today at the gym.

It was quite a busy day for me at work and after.  The traffic on the road wasn’t as heavy as previous (an increasingly rare occurence), so I had enough time when I arrived at the mall (where the gym I go to is located) to pick up some greeting cards that I plan to send off overseas.  I have to mail these early tomorrow as it is another packed day of work activities.

Arriving at the gym a bit later than before, I did some stretches to prepare for an attempt to increase my 5X5 squat record.  Today (like the previous workout), I wasn’t able to perform my usual hurdle stretches as the gym I go to doesn’t have a squat cage and the single squat rack doesn’t have pins below waist level.   I could then only do hurdle stretches on the Smith machine, which was again occupied by somebody doing some exercise without actually needing to do it there.  Arrgh!

I loaded the bar for a total of 105kg, took some deep breaths, placed myself under the bar and unracked it.  For some reason, I felt the bar was heavier today.   I squatted down and with some difficulty, got one rep, but on the second rep, I couldn’t make it back up from just above the bottom position, so I was forced to place the bar on the side supports.  I couldn’t squat the bar back to my starting level as it was resting at a low point and the weight was already too heavy, so I had to raise the bar one side at a time using one pin at a time, until it was high enough for me to squat under it and squat it back up.

I tried for my second set; same result, followed by the same slow routine to get the bar back in position.   I tried again and again until I got to my fifth set, but never got over one rep.  I felt a bit angry at myself, but realized that the perhaps my legs haven’t quite recovered from my previous squats.  I was still feeling some pain when I try to stretch my left hip near top/inside of my thigh.  Doing a sub-maximal HIIT run last night probably didn’t help either.  Suffice it to say, I was disappointed, but vowed to be back!  I may need to cut back on my HIIT if I feel I’m not recovering enough, as my focus on this phase is strength.

There were no such problems with my bench press (5X5 at 70kg), hang cleans (5X5 at 55 kg), and pushups (3X5 at 25kg).  All of these progressed compared to my previous workouts, so that gave me some consolation.  After my StrongLifts 5X5 workout, I then did Flatten Your Abs core training.  Partly to let me be happier with todays workout (as I wasn’t too happy with my squats, as you can tell), I threw in three sets of ten of single-legged squats in between my core exercises.  I was able to complete the single-legged squats (and it brought at smile to my face), but it also confirmed that my left leg was the weak link in today’s squat attempts.

I should have a few days to let my legs recover.  I’ll make another attempt at 105 kg either  Sunday or Monday!

Eat clean, train hard, expect success!

Day 149: Compliments do help with progress in the gym!

Day 149

After a long day at work, I endured a 50-minute bus ride over just under 5km to get to the gym — the traffic management in my town is a shambles!

I was able to increase my 5X5 squats by another 2.5 kg (to 102.5kg).  Midway through my squats, I saw and caught up with one of my acquaintances at the gym, and was pleased to be complimented on my progress!  Because of this, I felt strong and pushed my way hard through the five sets.  So I’d also like to thank those who keep supporting me on my blog.  Your feedback and encouragement works wonders!

I was not as successful with my 5X5 barbell overhead presses though, and just like before, couldn’t complete the fifth rep on both the fourth and fifth sets.  I’ll have another go at it in a few days, and if I stall again, I’ll drop the weight a few notches and maybe do some supplementary work.

Deadlifts were not a problem; one set of 5 reps at 115kg.  The bars in my “home” gym are not as new, so they were a bit kinder on my hands while doing the deadlift.  This time, the real stress was on my whole back, both lower and upper as I strove to keep my core nice and tight and my shoulders pulled back.

Finally, with pullups, I was able to do 28 in total over three sets.  Not a record, but close.

Nutrition was better today than yesterday.  I was able to prepare two of my meals at work in the morning.

Eat clean, train hard, and expect success!