Fatbusting: DK fatlog

dK

Monday
Warm ups
5x5 Squat @82.5kg 5x5 Bench @45kg 5x5 BoR @45kg

dK

Wednesday
 
5x5 Squat @85kg 
5x5 OHP @35kg - failed 2x5, 2x4, felt tightness in the lower back and didn't want to push it 
1x5 DL @85kg 
Tried the DL, but the back was still tight, will rest two days and try again Saturday

Paekakboyz

Have you thought about split training dK? 
 
Squats, OH press, and DLs all in one session is pretty challenging. Especially for your back.
 
As you continue to improve building a workout around each of those main exercises could be the way to go.

JK

Its is challenging but volume isn't huge and the stronglifts programme is well proven, especially when you start from lower weights as DK has done.
 
I think after strong lifts I transitioned to something similar to what you mention Paekaks. Pretty sure I did the 5/3/1 strength programme and did it as Mondays - Bench press, Tues - squats, thurs - OHP and Friday - deadlifts which each day starting with the core lift and then supported by accessory work. Your progress in terms of adding weight to the bar slows down a bit but its to be expected given you lifting much heavier weights by then.

dK

Yeah, I am using the 5x5 to transition slowly back to my 20's self. I have had a look at what I will do next, liked the look of the madcow 5x5, but that is still 2 or 3 months away. 
Saturday 
Spring is here and the gym was the busiest I have seen it, well, since last spring. Had to wait for the squat rack and the bench press so improvised a little 
Warm up 
5x5 DB press 16kg 
5x5 clean and press 30kg 
Passed on the working sets for squats after my warm up sets back still tight. Did 3x5 60kg warm up. 
5x5 BoR @47.5kg 
5x5 bench @47.5kg

dK

Tuesday 
1,2,3,4,5,Complex - DL, BoR, Front Squat, Push Press @30kg 5x5 Squat @87.5kg - Failed 5x5 OHP @35kg 1x5 DL @90kg 
Realized why I failed, had 97.5kg on the bar :idiot:

dK

Thursday 
5x5 Squat @87.5kg 
5x5 Bench @50kg 
5x5 BoR @50kg

Paekakboyz

bet you double and triple checked the squat weight on thursday!!

dK

Monday 
5x5 Squat @90kg 
5x5 OHP @37.5kg 
1x5 DL @95kg 
The easy days are behind me now. Feeling the weight and really noticing the effort

Paekakboyz

The numbers are creeping upwards bro, that is super cool! You are laying that foundation of form and baseline strength. Do you see a PT at all? no doubt you are paying close attention to form etc

dK

Wednesday 
5x5 Squat @92.5kg 
2x5, 2x3,1x4 Bench @52.5kg. No power in my bench, will repeat 
5x5 BoR @52.5kg

dK

Saturday
 
5x5 Squat @95kg 2x5 , 2x4 OHP @40kg - fail, repeat 40kg. I am finding all my push exercises are really tough. May need to drop weight, focus on form and build back slowly 1x5 DL @100kg

dK

Friday 
Almost a week off due to work commitments 
5x5 Squat @97.5kg 
2x5 Bench @52.5kg. Failed again. Starting too think it is my head and too worried about my shoulder. One more week at this weight if I fail again I will drop to 40kg and work back up. 
5x5 BoR @55kg 
I have an annual health check at work and got the results on Wednesday. 
Last year 102kg and 27% body fat 
This year 104kg and 21% body fat 
So heading in the right direction. All other measures are in the healthy range for my age(47). Except the BS BMI, where I am clinically obese. I tried to explain that the BMI is irrelevant and inaccurate. To prove it I told her my BF% decreased but my BMI increased. But she couldn't understand the logic and kept on telling me to increase my cardio for my healths sake.

JK

Lol you are so right BMI it totally irrelevant, I gave mates who sit at 6 to 8% body fat for mist the year but are bug guys so according to BMI they we obese lol

dK

No more easy work outs left 
Sunday 
5x5 Squat @100kg 
2x5 OHP @40kg - fail 
1x5 DL @105kg 
Squat really takes it out of me, when you add in the warm up sets, I'm doing 50 squats at 60kg, 80kg and 100kg. Also my pushing exercises are really tough (bench & OHP) but the pulling (leave it) are progressing nicely.

Paekakboyz

Hmmm I'd suggest adding in some upper back work. That would support your OHP and help both squats and Deads. Stuff like bent over rows, seated close-grip rows, etc. Core work is really important for all of them as well - stops you folding on the squats, keeps your back from arching on the OHP and supports that hinge movement in the deads.

dK

I took a week off to give the body a break (still did lots of walking and riding). Started a new programme yesterday to try and deal with my weak upper body. 
Saturday 
Warm up 5min ride 
Bench 3x12 @40kg 
Assisted pull ups 3x12 @20kg 
BB Shoulder Press 3x12 @30kg 
DB Row 3x12 (each arm) @20kg 
Assisted Dips - passed on these as my shoulders were feeling some pain 
BB Curl 3x12 @25kg 
Finished with 3x1 minute planks.

JK

Nice one mate. Those higher rep sets will be a bit of change compared to the 5x5 stuff you were doing before.
 
Good selection of compound exercises too.

dK

Monday
Warm Up - 5 minutes ride
Squat - 3x12 @60kg - Increased reps and also more explosive on the upward drive, got a real cardio work out, puffing like anything by the end of the 3 sets
Deadlift - 3x12 @60kg - same as above
Hamstring Curls - 3x12 @45kg
Calf Raise - 3x12 @40kg
Crunch - 3x12

dK

Wednesday
Warm up 5min ride Bench 3x12 @40kg - much easier this time. Next work out increase to 42.5kg Assisted pull ups 3x12 @22.5kg BB Shoulder Press 3x12 @30kg - this is still a struggle <strike>DB Row 3x12 (each arm) @20kg</strike> changed this to Bent over row 3x12 @40kg (may have been optimistic as the last set was a grinder), to be consistent with my 5x5, which I will return to in a month Assisted Dips - 3x12 @15kg - still pain in the left shoulder, took it nice and easy. Will work on gradually increasing the weight BB Curl 3x12 @25kg Finished with 3x1 minute planks.

The Silver Fern

Fatbusting: DK fatlog