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  1. #1
    Registered User LifterWest's Avatar
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    LifterWest's Fierce 5 Workout Journal

    I ran StrongLifts 5X5 in 2018 for ~ 6 months. These were my numbers at the end. Body weight went from 160 lbs to 177 lbs.

    Squat - 255 lbs 3X3
    Bench - 125 lbs 5X5
    Deadlift - 265 lbs 1X5
    Barbell Row - 110lbs 5X5 (developed tennis elbow which prevented me from performing this exercise)
    OHP - 92.5 lbs 5X5

    Somethings I learnt
    1. My lower body is way stronger than my upper body.
    2. Get a Thermabar for your tennis elbow. It works like magic!
    3. Film your workouts every now and then. You might think your back is straight but it may not!
    4. It's hard to gain weight eating healthy foods. Beyond a level, I had to really stuff it in to gain weight. You will put on fat no matter what though. Have faith that a cut will take care of it!
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  2. #2
    Registered User LifterWest's Avatar
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    09-30-2019 - Day one!

    Workout A

    Squat 3x5 95 lbs
    Bench Press 3x5 65 lbs
    Pendlay Row 3x8 65 lbs
    Reverse Flyes 3x10 5 lbs
    Calf Raises 2x15 65 lbs
    Skull Crushers 2x10 5 lbs
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  3. #3
    Registered User LifterWest's Avatar
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    10-02-2019

    Workout B

    Front Squat 3x5 75 lbs
    Overhead Press 3x5 55 lbs
    Romanian Deadlift 3x8 95 lbs
    Pull Ups 3x8 (green band)
    Weighted Crunch 2x15
    Bicep curls 2x10 15 lbs
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  4. #4
    Registered User LifterWest's Avatar
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    Jumping to 01/22/2019

    Workout B

    Front Squat 3x5 145 lbs (started using a weightlifting belt)
    Overhead Press 3x5 90 lbs (failed 2nd time and performed only 3X3. Time for a reset!)
    Romanian Deadlift 3x8 145 lbs
    Pull Ups 3x11 (green band) (trying to get more lat involvement, so lagging a bit)
    Weighted Crunch 2x15
    Bicep curls 2x10 22.5 lbs
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  5. #5
    Registered User LifterWest's Avatar
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    01-24-2019

    Workout A

    Squat 3x5 200 lbs (started using a weighlifting belt, helps a lot)
    Bench Press 3x5 120 lbs
    Pendlay Row 3x8 105 lbs
    Reverse Flyes 3x10 17.5 lbs
    Calf Raises 2x15 140 lbs
    Skull Crushers 2x10 17.5 lbs
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  6. #6
    Registered User LifterWest's Avatar
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    01/27/2019

    Workout B

    Front Squat 3x5 150 lbs
    Overhead Press 3x5 75 lbs
    Romanian Deadlift 3x8 150 lbs
    Pull Ups 3x8 (purple+red band)
    Weighted Crunch 2x15
    Bicep curls 2x10 22.5 lbs
    Last edited by LifterWest; 01-28-2020 at 03:48 PM.
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  7. #7
    Registered User LifterWest's Avatar
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    01-29-2019

    Workout A

    Squat 3x5 205 lbs
    Bench Press 3x6 120 lbs (last set last rep was a grinder. I moved on the bench trying to press it back. Going to count that as a fail!)
    Pendlay Row 3x9 105 lbs
    Reverse Flyes 3x11 17.5 lbs
    Calf Raises 2x15 145 lbs
    Skull Crushers 2x11 17.5 lbs (last set last rep was all over the place but I think it was ok)
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  8. #8
    Registered User LifterWest's Avatar
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    01/31/2019

    Workout B

    Front Squat 3x5 155 lbs
    Overhead Press 3x6 75 lbs
    Romanian Deadlift 3x8 155 lbs
    Pull Ups 3x8 (purple+red band)
    Weighted Crunch 2x15
    Bicep curls 2x10 22.5 lbs
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  9. #9
    Registered User LifterWest's Avatar
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    02/03/2020

    I could sense fatigue building up. My last deload week was in early December when I went to Disneyland. It wasn't a typical deload in that I walked and carried my kids around a lot and ended up super tired at the end of the week. This week I plan to lift at 50% weights and work on perfecting my form.

    Workout A

    Squat 3x5 105 lbs
    Bench Press 3x6 75 lbs
    Pendlay Row 3x9 75 lbs
    Reverse Flyes 3x11 10 lbs
    Calf Raises 2x15 75 lbs
    Skull Crushers 2x11 10 lbs
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  10. #10
    Givin Em Tha Bizness Rjeezie's Avatar
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    Originally Posted by LifterWest View Post
    I ran StrongLifts 5X5 in 2018 for ~ 6 months. These were my numbers at the end. Body weight went from 160 lbs to 177 lbs.

    Squat - 255 lbs 3X3
    Bench - 125 lbs 5X5
    Deadlift - 265 lbs 1X5
    Barbell Row - 110lbs 5X5 (developed tennis elbow which prevented me from performing this exercise)
    OHP - 92.5 lbs 5X5

    Somethings I learnt
    1. My lower body is way stronger than my upper body.
    2. Get a Thermabar for your tennis elbow. It works like magic!
    3. Film your workouts every now and then. You might think your back is straight but it may not!
    4. It's hard to gain weight eating healthy foods. Beyond a level, I had to really stuff it in to gain weight. You will put on fat no matter what though. Have faith that a cut will take care of it!

    Not bad progress there in 6 months, especially the weight gain. Your point #4 is dead on.

    Hope you crush it this time through
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  11. #11
    Registered User LifterWest's Avatar
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    Thanks Rjeezie! Proactively gaining weight was a very unnatural experience the first time. My wife thought I was nuts. This time it feels quite natural.

    Deload week
    02/05/2020

    Workout B

    Front Squat 3x5 80 lbs
    Overhead Press 3x5 75 lbs
    Romanian Deadlift 3x8 75 lbs
    Pull Ups 3x8 (purple+red band)
    Weighted Crunch 2x15
    Bicep curls 2x10 15 lbs
    Last edited by LifterWest; 02-12-2020 at 01:59 PM.
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  12. #12
    Registered User LifterWest's Avatar
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    Back from deload week and skiing weekend. Body feels great after some rest. I thought I would be fatigued skiing the first time in 10 years but it felt great.

    02/10/2020

    Workout A

    Squat 3x5 210 lbs
    Bench Press 3x6 120 lbs
    Pendlay Row 3x8 110 lbs
    Reverse Flyes 3x10 10 lbs
    Calf Raises 2x15 150 lbs
    Skull Crushers 2x12 17.5 lbs (Missed last rep, so same weight/rep next time)
    Last edited by LifterWest; 02-12-2020 at 01:59 PM.
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  13. #13
    Registered User LifterWest's Avatar
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    02/12/2019

    Workout B

    Front Squat 3x5 160 lbs
    Overhead Press 3x5 80 lbs
    Romanian Deadlift 3x8 160 lbs
    Pull Ups 3x9 (purple+red band)
    Weighted Crunch 2x15
    Bicep curls 2x11 22.5 lbs
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  14. #14
    Registered User LifterWest's Avatar
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    02/14/2020

    Workout A

    Squat 3x5 215 lbs
    Bench Press 3x5 125 lbs (got only 4/4/3 reps out )
    Pendlay Row 3x8 112.5 lbs
    Reverse Flyes 3x11 10 lbs
    Calf Raises 2x15 (skipped as I had airport pickup duties)
    Skull Crushers 2x12 (skipped)
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  15. #15
    Registered User LifterWest's Avatar
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    I look forward to weekends for a break but then I hate them in the end. The odd drink here and there and messed up diet affect Monday's workout.

    02/17/2019

    Workout B

    Front Squat 3x5 165 lbs
    Overhead Press 3x5 82.5 lbs
    Romanian Deadlift 3x8 165 lbs
    Pull Ups 3x9 (purple+red band)
    Weighted Crunch 2x15
    Bicep curls 2x11 22.5 lbs
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  16. #16
    Registered User LifterWest's Avatar
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    02/19/2020

    Workout A

    Squat 3x5 220 lbs
    Bench Press 3x5 125 lbs (got it done!)
    Pendlay Row 3x8 115 lbs
    Reverse Flyes 3x12 10 lbs
    Calf Raises 2x15 155 lbs
    Skull Crushers 2x12 17.5 (failed the last rep, repeating next time)
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  17. #17
    Registered User LifterWest's Avatar
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    Wretched sleep last night. I'm either too hot in my blankets or too cold and end up waking in the middle of the night. Growing old sucks. I never had a problem falling asleep when I was younger.

    02/21/2019

    Workout B

    Front Squat 3x5 170 lbs (only got 5/5/3 reps. Form started to break down on the fifth rep and I bailed out on my last set rather than risk injury)
    Overhead Press 3x5 85 lbs (felt quite easy)
    Romanian Deadlift 3x8 170 lbs (never fun because of high reps but I never feel like I'd fail it either)
    Pull Ups 3x10 (purple+red band)
    Weighted Crunch 2x15
    Bicep curls 2x12 22.5 lbs
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  18. #18
    Givin Em Tha Bizness Rjeezie's Avatar
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    Originally Posted by LifterWest View Post
    Wretched sleep last night. I'm either too hot in my blankets or too cold and end up waking in the middle of the night. Growing old sucks. I never had a problem falling asleep when I was younger.

    02/21/2019

    Workout B

    Front Squat 3x5 170 lbs (only got 5/5/3 reps. Form started to break down on the fifth rep and I bailed out on my last set rather than risk injury)
    Overhead Press 3x5 85 lbs (felt quite easy)
    Romanian Deadlift 3x8 170 lbs (never fun because of high reps but I never feel like I'd fail it either)
    Pull Ups 3x10 (purple+red band)
    Weighted Crunch 2x15
    Bicep curls 2x12 22.5 lbs
    That sucks man. I'm pretty similar, especially if waking up hot. It's terrible!!!! Hope you get some rest.
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  19. #19
    Registered User LifterWest's Avatar
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    Originally Posted by Rjeezie View Post
    That sucks man. I'm pretty similar, especially if waking up hot. It's terrible!!!! Hope you get some rest.
    Thanks! Intermittent fasting has helped a bit. Downing a bowl of greek yogurt right before sleep was keeping the engine running.
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  20. #20
    Registered User LifterWest's Avatar
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    02/24/2020

    Workout A

    Squat 3x5 225 lbs (Two plate squat yayyyy!)
    Bench Press 3x5 127.5 lbs (only got 3X4 done)
    Pendlay Row 3x8 120 lbs
    Reverse Flyes 3x13 10 lbs
    Calf Raises 2x15 160 lbs (I'm doing this as a front squat on a 2X4 inside the power rack. Holding heavy weight in this position is getting hard. Is there a better way?)
    Skull Crushers 2x12 17.5 (got it done. I have to keep my biceps further back. With a vertical bicep it becomes way easier)
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  21. #21
    WOATbrah of peace :) sooby's Avatar
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    good stuff m8, 2 plate squats is a very good accomplishment
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  22. #22
    Registered User LifterWest's Avatar
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    Originally Posted by sooby View Post
    good stuff m8, 2 plate squats is a very good accomplishment
    Thanks!
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