So even with shitty nutrition, I am a lot stronger than I was a year ago, although it could have been better.Īlthough it is being insulated under a decent layer of fat at the moment, I have put on a lot of muscle over the past year. I also like beer, and probably drank to much of that as well. For the entire year I was going back and forth between wanting to loose fat and get stronger, so some weeks as far as calories go, I would under eat and some I would over eat, I could never make up my mind. Even if I was eating 5000 calories of fried food and pizza, I made sure to get protein and creatine. Having that belt to brace against really gave me good feedback about what having a well braced core felt like, and really helped propel my lifts.Īny other dip, was either form (especially on squats) or I wasn't progressing on that lift and needed to de-load.Īs far as nutrition, it pretty much sucked throughout, but I did make sure to eat around 190 grams of protein 90% of days and took creatine everyday. I only use the belt on my highest weight, not for warm ups, but man that made a huge difference for me. My number really shot up from that point. I wanted to feel what the belt was like with some lighter loads first, then progress from there. I figured squatting 3 times a week there really was no rush.ĥth de-load was when 5x5 on squats was burning me out, so I switched to 3x5 and I finally bought a weight lifting belt. If I didn't get to parallel on more than one rep, I would consider it a failure and do the weight again. I slowly progressed up from there, even taking 2 workouts per weight if my form felt off.
#Stronglifts 5x5 spreadsheet lbs how to#
I decided to take an entire week off, switch to low bar squat, made a major de-load, not only for my back, but to properly learn how to low bar squat. The day it happened standing all the way up was almost impossible with out grimacing pain, and I pretty much laid on the floor until the following day. At the time I was still high bar squatting and obviously wasn't doing it right, but I kept pushing it. I took a couple days off, de-loaded again, figured last time I was overly cautious with my pace when I came back and tried to push my self a little faster, which leads to.Ĥth de-load, same fucking muscle, but so much worse. It hurt, but it was mild, I took a few workouts off, de-loaded and came back and felt fine.ģrd was another back strain, same muscle. I strained an erector spinae on the right side, right next to my spine on the ribs but toward the bottom of my rib cage. I didn't like my form and felt I was out pacing my ability to lift properly so I took a step back and started to really concentrate on form on all my lifts.Ģnd was my first mild back muscle strain. On the graph I marked my major de-loads starting on the left side.ġst was for form, on everything. If the graph shows up properly, there a few variations at the end, but those are not completed weights so I excluded them in my final numbers. These are the highest numbers I completed. I still carry the same fat around my stomach and chest, but my legs and arms are pretty solid now. I did put on 20 lbs, and my body fat did drop a little, but not much. I was also skinny fat.ģ5 years old probably still 6'3" 235 lbs. I had about a year of body weight training in before starting, but almost zero weightlifting experience. I did chin-ups, 3 max sets on deadlift day, and dips, 3 max sets on bench day, after most workouts, but I did miss a few.ģ4 years old 6'3" 215 lbs.
So just for this reason alone, my numbers could have been better. I missed 16 workouts due to various reasons, muscle strains(more below), self induced sick days, laziness. In total I did 134 out of a potential 156 workouts over the course of the year, averaging 2.5 per week. The numbers first, because I didn't take pictures, this is probably the most interesting part. I decided to stick to Stronglifts for an entire year, April 4th 2018 to April 2nd 2019, and these are my results.
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