| Workout B |
| Squat 5×5 working up to 1 x 125 lbs |
| Overhead press 5×5 using 55 lbs |
| Deadlift 1×5 using 145 lbs |
Comments – The squat rack wasn’t available. Three guys were using it, thought I was probably not gonna be able to do any squats today. So I went to do a circuit training (side to side step jump, box punch with dumbbells, abs, mountain climbers, push ups), but 20 minutes in, they left, so I decided to jump on the occasion to start my strength training workout. Unfortunately, I was already pretty from my cardio session, so I scaled down for the squats.
I’m sick… taking a few days off the gym… sigh…
| Workout A |
| Squat 5×5 using 115 lbs |
| Bench Press 5×5 using 70 lbs |
| Pull-ups 5×5 using 2x30 lbs 3x25lbs help |
Comments – Squats looked good. In two days, I’m going for 120lbs. Looking for good form again. Bench press was ok. I will stay at 70lbs for one more session before going up.
| Workout B |
| Squat 5×5 using 130 lbs * see below ** |
| Overhead press 5×5 using 55 lbs |
| Deadlift 1×5 using _____ lbs * 125lbs, 21, 18, 15, 12, 9 see below |
Comments – I haven’t done the squats yet… I’m planning on doing them tonight. As for the overhead press, 5×5 using 55lbs is a bit much. The first 3 were fine, the last 2 were painful. I think I will have to go up very slowly in weight.
** I did 130lbs squats. I had a really hard time and realized that maybe my tech was a little bit edgy, so I’m going back down to 115lbs and starting again, making sure I’m doing them properly before going further down. Also, I think I hurt my elbow a little bit from flaring when I’m tired when doing my bench press. I’m going down to 70lbs and will be working on proper technique there too.
Deadlift… I didn’t follow the 5×1 because I had to do deadlifts as part of the WOD for Crossfit (did I tell you I’m a big avid crossfitter…)
WOD (using 125lbs)
21 deadlifts
400m run
18 deadlifts
400m run
15 deadlifts
400m run
12 deadlifts
400m run
9 deadlifts
400m run
today my lower back is sore!
| Workout A |
| Squat 5×5 using 130 lbs |
| Bench Press 5×5 using 75 lbs |
| Pull-ups 5×5 using 30 lbs |
Comments – Squats and bench press are starting to be a little bit hard. I will stick to the same number on Day 4 for squats and on Day 5 for bench press.
** next day, my elbow hurts… I think I might have hurt it a little bit during bench press. Will definitely stick to 75lbs for now.
| Workout B |
| Squat 5×5 using 125 lbs |
| Overhead press 5×5 using 45 lbs |
| Deadlift 1×5 using 135 lbs |
Comments – Meh! squats felt fine, overhead I could have gone higher, deadlift, a breeze.
| Workout A |
| Squat 5×5 using 115 lbs |
| Bench Press 5×5 using 70 lbs |
| Pull-ups 5×5 using 40lbs help lbs |
Comments – Squats and bench presses went like a breeze. Pull-ups really sucked. I wasn’t even able to pull out 5 the first set. And became increasingly tired so I had to load 40 pounds on the machine to help me finish the 20 pull-ups left…
This month I’m starting a new strength training program. I’ve been doing a lot of endurance and cardio stuff in the last little while, and have been neglecting a little bit the strength part.
Gender: Female
Weight: 115lbs
So here are some of my numbers (some I haven’t tried in a few months… but oh well):
Deadlift 1max : 165lbs
Squat 1 max : 145lbs ishhhh…
Bench press 1 max: 95lbs
Overhead press 1 max: 55lbs
Some other numbers:
Thruster 1 max: 85lbs
Clean 1 max: 85lbs
Push press 1 max: 85 lbs
Pull-ups max: 4
I opted for the Stronglifts 5×5, which is a well proven method. I made a small twitch to it for my own purposes, where I replaced barbell rows with pull-ups.
Stronglifts 5X5
| StrongLifts 5×5 Workout A |
StrongLifts 5×5 Workout B |
| Squat 5×5 |
Squat 5×5 |
| Bench Press 5×5 |
Overhead Press 5×5 |
| Pull-ups 5×5 |
Deadlift 1×5 |
For people who haven’t heard about this program, I basically alternate between A and B every other day. Most people train Monday/Wednesday/Friday. I am doing a variation by doing them every 2 days, since I want to be able to squeeze in a few crossfit and kickboxing classes in between to keep up with my cardiovascular workout as well.
I will discuss more the benefits of this particular strength training program in my next few articles.
