Author Topic: age 42, stronglift 5x5  (Read 10438 times)

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ghettoracer

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age 42, stronglift 5x5
« on: March 16, 2016, 02:07:32 pm »
+4
hi guys.  i'm back from the dead.  after 3-4 years of very random and limited amount of lifting and basketball due to sheer lack of discipline and what not i've been playing basketball regularly (at least 3-4 times a week) for about 6 month now.  only lifted weights like twice.  many numbers are 20-35% off PR.  anyway i did a bit of reading and watching youtube videos and decided to try the Stronglift 5x5 program.  it's the old school 5x5 program although Stronglift has put together a very nice website with very good info and intro videos.  i just started this week and i thought i would start writing the journal here again.  i figure most of you probably already have heard the 5x5 or variations of it.  if not, check out http://stronglifts.com/ i have zero affiliation with them.  it's free anyway.  they also offer a neat little app to keep track of the weight progress and has a convenient feature of rest timer as well.  i've gone through 2 work outs so far i'll write about them tomorrow.  short summary i like it a lot so far.  the work out is short and sweet; start to finish easily well below an hour.

just wanted to say a quick hello and i shall do my very best to stick to a 12 week if not longer program this time around.  :)  i'm ready for some major improvements in PR's this year.

 :derp:

ps, has anyone done the 5x5 program and did you get nice gains from it?
« Last Edit: March 16, 2016, 02:32:21 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

seifullaah73

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Re: age 42, stronglift 5x5
« Reply #1 on: March 16, 2016, 02:11:17 pm »
0
 :welcome:
welcome back man.

What are your goals?

good luck with it.
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LBSS

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Re: age 42, stronglift 5x5
« Reply #2 on: March 16, 2016, 02:15:19 pm »
0
welcome back.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #3 on: March 16, 2016, 03:01:13 pm »
+1
the real goal is to eventually squat 2x my body weight and see what kind of gains i will get in my vertical jump.  the hope is that will be enough to dunk.   :D  i realize my squat and deadlift techniques is far from optimal, so with this program i'll be squatting 3x a week mon, wed fri so the frequency and slow but steady ramp up of weights should be good for me.  the program calls for 2.5 kg each time for all exercises except DL, which is 5kg increase per successful session.  i will concentrate on improving my form and technique.  on monday

day 1 mon

SQ 5x5 37.5 kg
BP 5x5 30 kg
row 5x5 30 kg
reclined situp 1x20
dip 1x10

day 2 weds

SQ 5x5 40 kg
OHP 5x5 30 kg
DL 1x5 40 kg
wide grip pull up undergrip 2x5
close grip pull up undergrip 1x5
dip 1x8

today in SQ after 5x5 is done i tried 60kg x 5 (easy), 70kg x 5 (not hard, but i feel it), 80kg x 2.  now, my previous PR for SQ few years ago was 110 kg but it was on a smith machine.  but i think it's safe to say freeweight i can probably squat 100kg no problem back then.  currently 80kg feels challenging already, but 37.5 kg is too easy.  i think for day 3 i will adjust it to 50kg

i left my phone in the car so i forgot what my starting weight for OH press - it was suppose to be 20kg but i mistakenly started at 30 kg which already feels a bit straining on the 5th set.  i think i will back it down to 22.5kg and stick to the program.  it's suppose to feel light at first few weeks.

the DL felt very light, i have a feeling i might be starting a bit low, so i tried 60kg x 5, 80kg x5, 90kg x 3 100kg x 3, 110kg x 3 (honestly i was kind of surprised it was not easy, but certainly not as hard as i expected)  kind of pondering what i should adjust this to for day 4.  the program only calls for 1x5 on DL which currently feels like nothing but it's only day 1.  but i think i will adjust it to 60kg for day 4.
« Last Edit: March 17, 2016, 11:31:44 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

LBSS

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Re: age 42, stronglift 5x5
« Reply #4 on: March 16, 2016, 03:05:34 pm »
0
btw you should update your sig
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #5 on: March 18, 2016, 05:47:06 am »
+2
day 3 fri

warm up 1km fast walk from bus station to gym.

SQ warm up 20kg 2x5, 40kg 1x5
SQ 5x5 50 kg (jumped from last time's 40kg because that felt too light)
SQ extra 60kg 1x5, 70kg 1x2, 80kg x1, 90kg x1 (easy)

BP warm up 20kg 2x5
BP 5x5 32.5 kg
BP extra 40kg 1x5

row warm up 20kg 2x5
row 5x5 32.5 kg

OHP 20kg 2x5

this concludes week one.  soreness is minimal, i like how it feels so far.  later tonight 2 hour indoor full court hoop (actual play time ~80-100 minutes).
« Last Edit: March 18, 2016, 07:13:19 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #6 on: March 21, 2016, 05:41:05 am »
+1
day 4 mon week 2

warm up 1km fast walk from bus station to gym

SQ warm up 20kg 2x5, 40kg 1x5
SQ 5x5 52.5 kg
SQ extra 60kg 1x2, 70kg 1x2, 80kg 1x2, 90kg 2x2

OHP warm up 20kg 2x5
OHP 5x5 27.5 kg
OHP extra 30kg 1x5

DL warm up 20kg 2x5
DL 1x5 60kg
DL extra 70kg 1x2, 80kg 1x2, 90kg 1x2, 100kg 2x2, 110kg 2x2

wide grip pull up undergrip 1x5, overgrip 1x5
dip 2x10
pushups 4x25
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Leonel

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Re: age 42, stronglift 5x5
« Reply #7 on: March 21, 2016, 11:37:43 am »
+1
Hey, your setup looks really nice and simple. I hope I'm also still trying to pursue my goal of being active and as athletic as possible at the age of 40+, I have mad respect for that... this may sound a bit patronizing but I really mean it! Because I think there are few people at the age of 40 plus that are still going after it with such an intensity and passion like you do. At least I don't know any. So keep going and hope you can achieve your goals. 

:headbang: :strong:


ghettoracer

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Re: age 42, stronglift 5x5
« Reply #8 on: March 22, 2016, 07:21:32 am »
0
thank you for the kind words but, you're blowing smoke up my ass!!  ha ha.  now i really have to complete this 12 week program...

 :raging:

the program really is simple though as it calls for just the major compound exercises.  day A - squat, bench, row, day B - squat, press, deadlift, alternate.  super duper easy!!  thus far the volume feels way low.  probably because i'm in decent shape to start with.  i'm also quite fortunate that i've never had any serious injury in life.  the worst being a really bad ankle sprain in my mid-late 20's.  it healed up all wrong, and i had to go to a chinese bone doctor who re-broke it (using traditional hands on methods, painful!  but it worked) and gradually fixed it over about 6 month period.  but other than that, some mild ankle sprains (usually from stepping on ppl's feet).  also got into bikram yoga in 2005 and that's kept my flexibility in above average state when compared to most men.  if you haven't tried that before i recommend giving it a go.  it's very challenging if you've never done it, and it is also very healing too.  it's a great work out.

i'm so tempted to ramp up the weights but it's only week 2...  i keep telling myself it'll be better to keep it slow and steady.  i ordered some glycine today it should arrive in 2-3 days.  http://www.adarq.org/nutrition-supplementation/glycine/
« Last Edit: March 22, 2016, 07:26:26 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #9 on: March 23, 2016, 09:49:25 am »
+1
day 5 wed week 2

warm up 1km fast walk from bus station to gym.

SQ warm up 20kg 2x5, 40kg 1x5
SQ 5x5 55 kg (+2.5kg from last)
SQ extra 70kg x2, 80kg x2, 90kg x2, 80kg x5

BP warm up 20kg 2x5, 30kg x5
BP 5x5 40 kg (+7.5kg from last)

row warm up 20kg 2x5
row 5x5 35 kg (+2.5kg from last)

OHP 20kg 4x5
db flies 10kg 4x10
db bicep curl 10kg 4x10

another 1 km fast walk from weight room to indoor gym.

2 hour indoor hoop after, ~70 minutes full court, felt great, grabbed re's, dish assists, and mid range jumper was high percentage solid 70-80% for sure.  other than 1 game where i had 4 TO's otherwise i'm happy with my contribution today.

ohh, it was a nice day except in the middle of the game i grabbed a rebound securely with two hands and some mid 20's dude tried to steal it by dangerously and recklessly poking at my face .  fucking got me in the eye, good thing i closed my eyes hard and fast and also move my head away from him a little bit.  i should've bitch him out but i'm a nice guy.  it could've got pretty nasty.  it didn't really hurt at first, saw a little bit of "stars" at the left eye, then minutes later i felt a little bit of blood.  sucks, but i'm just glad it wasn't any worse.

« Last Edit: March 23, 2016, 02:03:00 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

LBSS

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Re: age 42, stronglift 5x5
« Reply #10 on: March 23, 2016, 01:48:46 pm »
+1
 :uhcomeon: :uhcomeon: :uhcomeon: :uhcomeon:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: age 42, stronglift 5x5
« Reply #11 on: March 23, 2016, 03:19:53 pm »
0
eek. playing bball with spaz-players is the worst.

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #12 on: March 24, 2016, 01:44:44 pm »
0
thursday non 5x5 day but...

spent 3 hours at the court playing 3-3.  only got about 50 minutes of playing time.  lots of teams (6+) so wait time is long if not winning.  had a decent teammate at first, won few games but he soon sprained his ankle.  then i got 2 high school kids with me.  usually that's still okay but today's competition had 2 teams with lots of size advantage and also good team work so any flaws is too easily exploited by the less experienced youngsters.  arrg, poor defense, lose their guy and got backdoored often, and offense no strong enough.  i hate losing.  for 3-3 i'm used to being the one dominating the court and win for an hour straight.

push ups 3x25
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

tooslow

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Re: age 42, stronglift 5x5
« Reply #13 on: March 24, 2016, 03:18:30 pm »
0
i hate losing.

i know how you feel. my team hasn't doing much besides losing lately.. it sucks.

 :raging:

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #14 on: March 25, 2016, 11:38:36 am »
0
day 6 friday week 2

warm up 1km fast walk from bus station to gym

SQ warm up 20kg 2x5, 40kg 1x5
SQ 5x5 57.5 kg (+2.5 from last)
SQ extra 70kg 1x2, 80kg 1x2, 90kg 2x2, 80kg 1x5

OHP warm up 20kg 2x5
OHP 5x5 30kg (+2.5 from last)
OHP extra 35kg 2x5 (feels challenge already, form almost breaking on 5th rep)

DL warm up 20kg 2x5, 40kg 1x2
DL 1x5 70kg (+10 from last)
DL extra 80kg x1, 90kg x1, 100kg x1, 110kg x1, 120kg 1, 1, 1 (fairly easy)

wide grip pull up overgrip 1x5
dip 2x10

about 100 minutes indoor hoop.  warm up shoot around about 15 minutes.  ran 1 hour straight 4-4 full court.  team practice for rec league starting in april...  tooting my own horn but i'm happy with my cardio condition.  i'm the oldest guy on the team but i'm definitely top 3 in running shape.  all the work of last 2 weeks already paying some dividends.  on defense i can get low and move laterally quickly feeling really peppy.  after full court most guys seem tired and i still had plenty in my tank.  i shoot around for another 25 minutes and practiced my dribbles, footwork, spin moves, post ups.

glycine arrived today.  i took 5 grams after lunch and will take 5 more before i sleep.  lets see if it works.  week 2 went by fast.  some thoughts on the program.  to me 5x5 feels undervolumed, next week i will up it slightly to 5x6 and also continue to do extras.  my forearm and biceps doesn't feel like they getting worked much, will add exercises for them.  currently i'm resting 90 seconds between sets as none are straining.  program calls for 3 minute rests if sets gets challenging and 5 minute rest if can not finish reps for the set.  that's when good gains happens.  next week i will test my current 80-90% max, possibly reset my 12 week goal (only 10 weeks left) and do more adjustment on the working weights.
« Last Edit: March 25, 2016, 02:45:13 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8