As noted in this week's weigh-in, I've started doing a strength-training protocol called StrongLifts5x5.  As it's the first time I've done actual strength training as opposed to body building (there's a difference), I'm going to be keeping records of my progress so I can be sure I'm actually making some.  I'm substituting hanging leg raises for reverse crunches, and alternating push-ups with dips

Anyhow, the mee.nu table editor is user-unfriendly, and I don't feel like re-learning table html right this second, so here's what the first week's workouts looked like:

Monday:
squat 90 lb 5x5
bench 90 lb 5x5
inverted row 12, 10, 8
push-ups 30, 25, 20
hanging leg raise 12, 12, 12
elliptical 15min

Wednesday:
squat 100 lb 5x5
overhead press 55 lb 5x5
deadlift 120 lb 1x5
pull-ups 6, 5, 4, 5
prone bridges 30s, 30s, 40s
elliptical 16min

Thursday:
treadmill 30min

Friday:
squat 115 lb 5x5
bench 95 lb 5x5
inverted row 12, 10, 9
dips 20, 12, 10
hanging leg raise 12, 12, 12
elliptical 17 min

Friday weigh-in: 191 lb, 26.3% body fat.

Notes: So far, the program feels pretty good.  I'm not as sore as I would be in a body-building week, but I also lifted much lighter weights (although much faster than usual).  Right now, going light early on means I can get my form and pace (much faster when you're training strength) squared away, so as the weights go up, I'll be able to endure the progressive overloading.

Posted by: leoncaruthers at 04:48 PM | No Comments | Add Comment
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