McLee's Getting Stronger - Moving North of Vag

[McLee]

I'm 29, 5'9" and weight 14stone - 89kgs. Been training like a muppet with Mens Health type workouts for about 2yrs with no success (obviously). I smartened up in January when I found Strong Lifts and started squatting three times a week. Couple of months ago I moved away from this childrens-version of Rip's original program and have been training correctly since then.

My current lift PB's are

Squat - 150kg 5x3 (goal 170kg for reps)
Deadlift - 190kg 1x1 (gaol 220kg 1x5)
Bench - 100kg 3x3 (which I hit today) (goal 120 for reps)
Press - 57.5kg 3x5 (goal 85kg for reps)

[McLee]

Todays workout:

Front Squat

2x5 @45kg
1x5 @35kg
1x3 @55kg
1x2 @75kg
3x5 @97.5kg

Bench

2x5 @45kg
1x5 @50kg
1x3 @70kg
1x2 @90kg
3x3 @100 (was going for 3x5 but didn't have it in me)

Power Cleans

Various reps/set @40kg

Weighted Decline Sit ups

3x15

Happy with today. Surprised that I nailed a few reps at 100kg on the bench considering my recent stalls with the move.

I suck at power cleans. I've never done them before and I find it really hard to end the move with my elbows pointing out/horizontal. No one at my gym does these so I've got no one to help with technique and I suppose it doesn't help that I have to rely on youtube videos for help.

[McLee]

Squats

2x5 @ 45kg
1x5 @ 55kg
1x3 @ 65kg
1x2 @ 115kg
15 reps @ 147.5kg - couldn't do three straight sets of five as perscribed but managed to get all reps out in 2's and 3's



OHP

2x5 @ 45kg
1x5 @ 30kg
1x3 @ 40kg
1x2 @ 50kg
3x5 @ 60kg - PB



Chins

10, 10, 6

Rock and Rolls

3x10 @ 14kg dumbbells

Will try to get 3x5 next week with 147.5kg and if not a 10% deload is in order. I used a belt for the working squats and OHP - which I had never really tried before so unsure if it takes some getting use to.

[McLee]

Squat

2x5 @ 45kg
1x5 @ 55kg
1x3 @ 85kg
1x2 @ 115kg
3x5 @ 145kg - easy

Bench
2x5 @ 45kg
1x5 @ 50kg
1x3 @ 70kg
1x2 @ 90kg
1x3 @ 100kg - my left elbow gave way on the 4th rep and is now tender on the inside part of the joint. God knows what the problem is but will test it when I bench again on Friday.

Chins - FFS, Couldn't find anywhere to chin!

Barbell Rows

3x5 @ 70kg

Squat was good today will try for 3x5 @ 150kg on Friday. Hope me elbow is OK.

[McLee]

Front Squat

2x5 @ 45kg
1x5 @ 40kg
1x3 @ 60kg
1x2 @ 80kg
3x5 @ 100kg

Overhead Press

2x5 @ 45kg
1x5 @ 30kg
1x3 @ 40kg
1x2 @ 50kg
1x5 @ 62.5kg - big pain in my elbow again
1x5 @ 40kg

Deads

2x5 @ 70kg
1x3 @ 105kg
1x2 @ 150kg
1x1 @ 180kg - felt 100% done in

Face Pulls

4x20

Hypers

3x10 with 15kg barbell across back

Changing routine to 5/3/1 as of Monday. Will be doing the Boring but Big routine over four days. Really looking forward to just training one lift per day. I'm planning on making slower progress from now on as I feel I'm at the end of the 'novice effect' and I'm finding it harder to add weight.

Feel happy with the progress I've made over the last five months though.

[McLee]

Squats

2x5 @ 45kg
1x5 @ 60kg
1x3 @ 90kg
1x2 @ 120kg
1x3 @ 152.5kg

Bench

Warm ups
2x5 @ 90kg

Chins

3x10

Went to a new gym with one of the security guards from work today at an un-Godly hour. Squats felt good but my elbow is still giving me crap. Think I've got Golfers Elbow -

Golfer's elbow - Wikipedia, the free encyclopedia

I've picked up a elbow sleeve and will get me mates physio-girlfriend to have a look at it.

Start 5/3/1 on Tuesday so hopefully the relatively light pressing of the next few weeks may be good for the elbow.

[McLee]

Phase One 5/3/1 Maxes

Deads - 158kg
Overhead Press - 52kg
Squat - 154kg
Bench - 81kg

I'll be doing the 'big but boring' template for at least six months.

[McLee]

5/3/1 Phase One - Week 1 - Day 1

Deads

Warm Ups
1x5 @ 100kg
1x5 @ 120kg
1x5 @ 135kg

Assistance - Deads

5x10 @ 67.5kg

Pull Throughs

4x10

[TTT]

I hadn't clicked your log but had seen the title..
then I was reading wendlers book and then page 52 came along..

lol

I've just started this week on 5/3/1 with boring but big as assistance too.

our stats are similarish.
I'm an inch taller, 2 kg heavier, and 4 years older than you.
lifts look about the same

mine are
Squat - 166kg x 1
Deadlift - 180kg x1
Bench - 110kg x1
Press - 70kg x1

will be good to see your progress.
keep up the good work.

[McLee]

Cheers mate.

Are they your 5/3/1 maxes or your all time 1RM?

I've purposely started a bit lighter than I should have to ensure I don't stall too quickly.