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TheFatDinosaurīs Training Log
Hello guys, Iīm Marco aka the fat dinosaur. I would like to share with you my future progress. Let me introduce myself and put all of you in context in order to receive some of your advice while I begin doing SS. (Iīm Argentinian so donīt expect me to talk English perfectly )
Iīve been lifting for about a year and a half, a year ago I began to do StrongLifts 5x5 and got to:
Squat (High bar) 100kg 5x5 (220lbs)
Bench & Rows 85kg 5x5
DL 130 1x5
OHP 45kg 5x5
The week after I got there, I took 3 weeks off for personal concerns, after this my ego made me enter to the gym and use the same weights and my lower back got injured squatting. Since then Iīve been struggling with it and finally I can say that Iīm no longer injured.
My current weight is 170lbs (17yo) and my marks are:
Squat 5x5x150lbs (Low bar) repmax= 188lbs(aprox, not adapted)
Bench & Rows 3x5x165lbs repmax=190lbs (aprox)
DL 1x264lbs
OHP (Idk)
I have a couple of questions to ask now that you are aware of my current situation...
1. What weights should I begin with? I've been doing bench press & rows (also progressing) the last two months but Iīve been using machines for lower body.
2. What phase should I start with?
3. Any recommendations?
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Welcome. What is your height? Do you have the books for SS? Online coaching may be helpful to you.
I note that you are still doing 5 x 5 on the squat or was that a mistake?
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No, I donīt have the book (yes, i will buy it), Iīm 5.8ft tall
Iīve been using machines for maintaining leg strength and also I did a linear progression in hypertrophy ranges to regain some of the bench and rows strength, this for the last two months. Before this i tried to do SL again but once I got to 70kg 5x5 (squat) I realized that I was not able to keep adding weight. Last week I went in, measured my marks again and got the current marks I wrote up there.
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5 x 3 is the preferred set, not 5 x 5.
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I know, it was just to have an idea before starting the program.
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It's good to see a young man getting strong. I wish such a program existed when I was your age but that was 53 years ago.
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Thank you.
Here's the first workout:
W1d1
Squats 65lbx5x3
Ohp 45lbx5x3
DL 132lbx5x3
Weights felt VERY light, reminds me to the first workouts done with SLifts. I suppose it's part of the process...
Also did 3 sets of weighted chinups + 3 sets of weighted dips.
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W1d2
Squats 75lb/ 35kg
Bench 110lb/50kg (I was already benching with much more weight and volume so it felt also so light)
Dl 155lb/70kg.
All the lifts felt very light but now I'm much more focused on building a good tecnique.
Last edited by TheFatDinosaur; 07-19-2017 at 12:29 PM.
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Here's what I did on friday (W1D3):
Squat 5x3 40kg/85lb
Press 5x3 22,5kg/55lb
Dl 5x1 80kg/175lb
All the lifts felt light, the tecnique starts to feel more "natural".
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You might consider 20 pound jumps on your squats for a few sessions. Given your size and prior lifting experience, I think you may have started a bit too light.
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