My Training Log: Nerdy Weakling

[nerdyweakling]

Hi everyone,

I wanted to write up a log for my training. I have received a lot of help from this forum as well as certain members and always appreciate it, most notably zedhed.

I am 5'10'', 28 years old, always athletic but had never lifted weights seriously. I have had digestive issues for a few years, which had gotten me pretty depressed (and down to 158lbs due to a restricted diet). I found that weightlifting helped me feel strong and healthy as opposed to having an illness, so that is what got me into lifting about 6 months ago...I started going serious at it 3 months ago and this week started the SL 5 x 5 based on feedback on the forum. Over the past 6 months I made my own push/pull/legs split and got up to 190lbs (my previous normal weight was 175), although I regret not starting w/ the SL 5 x 5.

I think the most common complaint with the program is that the weights start out too light. I felt the same way, but now realize that it isn't the case. With the lighter weights I came to see how bad my form was, especially for squats and barbell rows. Nothing horrible, but small errors...like knees to far out on squat and limiting the range of motion, or cheating on barbell rows. I have remedied these since.

I did start out a little too heavy, but was able to get to program-designated weights for all of my lifts except for the bench press. I have a plan going forward for the bench press to remedy this and hope it doesn't affect my progress.

Hopefully this sticks out for anyone starting SL 5 x 5 in the future - there is a reason everyone says "stick to the program as is"!

 

[lweaver]

So what's your routine look like?

 

[zedhed]

Im gonna be in here big time!
Really looking forward to following along in your adventure bro.
Gr8 job on putting a log up too man!!

 

[nerdyweakling]

So what's your routine look like?

Argh...I can't post web addresses apparently so I'll copy and paste my old and new routines instead. My old routine was pretty lengthy, so I'll put my new one first.

I am not doing the SL 5 x 5. I am using an excel sheet you can get that does the calculations for you in terms of start weights and progression. It is:

Day A
Squat 5 x 5
Bench Press 5 x 5
Barbell Row 5 x 5

Day B
Squat 5 x 5
Bench Press 5 x 5
Deadlift 1 x 5

alternated M,W,F.

My old workout was this:

Day 1: Chest, Shoulders & Triceps
DB Bench 5 x 8 (65lbs each db)
Incline DB Fly's 3 x 8 (45 lbs each db)
Incline BB Bench 4 x 8 (65lbs + bar)
Chest Dips 3 x 8 (assisted, @ 30lbs resistence)
Standing Military Press 3 x 8 (20lbs + barbell)
DB front lift 3 x 8 (35lbs each db)
Closed Grip Bench 3 x 8 (45lbs + barbell)
Rope extension 3 x 8 (45lbs)
Dips 3 x 8 (bodyweight)

Day 2: Back, Biceps & Forearms
Barbell Row 5 x 8 (100lbs + barbell)
Wide-grip Chin-ups 4 x 8 (assisted @ 35, 45, 55, and 60 lbs)
DB shrugs 4 x 8 (95 lbs each db)
DB Rows (leaning over bench), 3 x 8 (95lbs)
Reverse DB Curl 3 x 8 (50lbs + barbell)
Hammer curls 3 x 8 (40lbs each db)
Preacher curls 3 x 8 (45 lbs + barbell)
Wrist curls with barbell 3 x 8 (70lbs + barbell)
Wooden stick with rope thing 3 x 8 (20 lbs)

Day 3: Legs
Squats 4 x 8 (140lbs + barbell)
Leg extensions 3 x 8 (160 lbs)
Leg curls 3 x 8 (115 lbs)
Calf Raises 3 x 8 (160 lbs on machine)
Leg Press 4 x 8 (410 lbs, w plates racked)

Day 4: Rest

 

[zedhed]

But that is the SL 5x5 template. I guess what you are saying is that you are gonna use the spreadsheet mostly for your starting weights. I know a lot of other bros from various sites that have done the same. It worked out ok for some and was too much for others.
As for progression, IDK what you doing there bro. Are you simply add 5Lbs to everything except DL, and add 10lbs to your DL or what?

Will be interesting to me to see how this plays out bro.

 

[stevesmi]

just keep lifting hard no matter what routine you choose and you will improve, thats the bottom line. you aren't gonna get stronger imagining yourself lifting, you gotta go out there and do it!

the harder you work, the better. overtraining is hard to do

 

[wcjcMr.O]

just keep lifting hard no matter what routine you choose and you will improve, thats the bottom line. you aren't gonna get stronger imagining yourself lifting, you gotta go out there and do it!

the harder you work, the better. overtraining is hard to do

def agree with this, especially when just starting out or getting back into it. I dont really agree that overtraining is hard tho. If your not getting in your calorie needs or resting enough, you could be overtained pretty dang quick. That bein said, if your eating like a tank and gettin 8 hours every night, ya, good luck being overtrained unless the volume and frequency is ridiculous

lookin forward to watchin you progress man. Kill that shit every day

 

[nerdyweakling]

Had a great workout today (mid-week two). Weights are heavy enough now that I have to give a little more effort on the last rep, which is good. I also learned another new thing about squat form (bar placement) that I didn't know. I used to do it thinking that if you go down and up with the weight then its a squat...now I realize how many form issues there are.

On the bad side I've noticed that every time I benchpress I get what I perceive as brutal heartburn. It usually gets the worst when I get up after finishing my set. It feels like it could be muscular, and during the first week my joints on the left also hurt a bit (I thought it was my shoulder joint, but closer to my chest), but that pain is gone now (probably because my chest has rested since Friday). The deep muscular pain is still there though, and I couldn't care less if it is indeed muscular - just hoping it isn't acid reflux b/c that is the problem I am dealing with and if it is and doesn't get better I'd probably have to give up bench pressing. I am doing 130lbs, but when I did dumbbell bench press I did 160lbs and didn't feel this. So I wonder if it is something about my form with the bar that is messing up my reflux, causing a muscular thing, or both...If anyone has any ideas on this I'd love to know them.

* Just a quick note. When I do my warm-up set with just the bar, I don't get any of that pain.

That was the one bad point of the best workout on the program yet...love feeling a bit of weight now.

 

[zedhed]

On your bench IDK but try doing a bit more warm up bro.
If your work weight is 130 then try this.
2x12@bar
2x5@85
Worksets
Do your warmup delibertly, not fast.
See how this goes and let us know. Good luck bro!

 

[nerdyweakling]

On your bench IDK but try doing a bit more warm up bro.
If your work weight is 130 then try this.
2x12@bar
2x5@85
Worksets
Do your warmup delibertly, not fast.
See how this goes and let us know. Good luck bro!

Thanks, this worked fairly well. I also added something similar to my squats and that helped a pain I get in my right knee.

 

[nerdyweakling]

But that is the SL 5x5 template. I guess what you are saying is that you are gonna use the spreadsheet mostly for your starting weights. I know a lot of other bros from various sites that have done the same. It worked out ok for some and was too much for others.
As for progression, IDK what you doing there bro. Are you simply add 5Lbs to everything except DL, and add 10lbs to your DL or what?

Will be interesting to me to see how this plays out bro.

Sorry, somehow I missed this. Exactly, I am using the spreadsheet for my starting weights and adding 5lbs to everything except DL and 10lbs to DL.

Am mid-third week now. Have had a cold for about a week which hasn't affected my lifting, but has affected my appetite. Still, I feel super strong and seeing solid progress with no setbacks yet. I've found that through improving my form, especially in the squat, I am feeling the weights much less than I used to...even though I am lifting lighter I am pretty sure I could lift heavier than before, and for more reps, than I could in the past.

 

[zedhed]

You are deff going the right direction bro. Keep killin that shit!

 

[zedhed]

What up bro?
Post up man!!

 

[nerdyweakling]

What up bro?
Post up man!!

Nothing new. Still going strong...noticing greater mass in my legs...actually, I noticed more definition but realized it wasn't b/c I lost any fat, but b/c my muscles have gotten bigger. Of all the exercises in this I absolutely kill the squats. But I am also seeing improvement in my upper body, and feel like the program kind of changes the proportions around to a more natural state than isolation exercises. I am 3 weeks in so maybe its too early to have gained mass or to see changes, but I swear I think I can see some...

Weights are a little heavier now but still have a lot in the tank! I wonder how common deloading is in the program...looking at 9 more weeks minimum, my brain tells me I must reach a wall at some point. Adding weights at every workout, I must reach a breaking point sometime before 9 weeks are up. But then I think that maybe the program reps, exercises, etc., are designed so that your body can take it and keep going. It will be fun to see how my body responds.

I gotta say after being hesitant of the deadlifts, after starting light and focusing on form they are probably my favorite lift now. They just feel great.

A little down due to continued digestive issues but my lifting helps lift my spirits Happy Holidays!

 

[zedhed]

Nothing new. Still going strong...noticing greater mass in my legs...actually, I noticed more definition but realized it wasn't b/c I lost any fat, but b/c my muscles have gotten bigger. Of all the exercises in this I absolutely kill the squats. But I am also seeing improvement in my upper body, and feel like the program kind of changes the proportions around to a more natural state than isolation exercises. I am 3 weeks in so maybe its too early to have gained mass or to see changes, but I swear I think I can see some...

LOL bro, you prolly can indeed see changes. This is what compound lifting does for you man. Just you wait till you get into some heavier weights!
Happy for you man.

Weights are a little heavier now but still have a lot in the tank! I wonder how common deloading is in the program...looking at 9 more weeks minimum, my brain tells me I must reach a wall at some point. Adding weights at every workout, I must reach a breaking point sometime before 9 weeks are up. But then I think that maybe the program reps, exercises, etc., are designed so that your body can take it and keep going. It will be fun to see how my body responds.
Loose that thought bro. You are defeating yourself with that my good man. The progam is tried and ture. If you do the program to the letter and eat enough food and get the rest you need you will progress through it pretty nearly on track. Believe me it has been tried and test to the enth degree.

I gotta say after being hesitant of the deadlifts, after starting light and focusing on form they are probably my favorite lift now. They just feel great.
Outstanding news bro!

A little down due to continued digestive issues but my lifting helps lift my spirits Happy Holidays!

Seriously bro eat apples. Just do it and see what happens. Dont think about it just do it and report back on it in a week or 2.

Very vest regards bro and Merry Christmas and Happy New Year.
your pal Zed

 

[nerdyweakling]

Seriously bro eat apples. Just do it and see what happens. Dont think about it just do it and report back on it in a week or 2.

Very vest regards bro and Merry Christmas and Happy New Year.
your pal Zed

Thanks for the tip. I'll give it a shot. This is a 4 year long deal so far though and after trying all traditional medical and alternative non-medical options I am still without remedy as of yet. I'll probably need a surgery in the future, after which I don't think I'd be able to lift...so I am hoping to find a different solution or at least put it off as much as I can...I'd hate to get hardcore into lifting and have to give it up.

On another note...I am in New York City visiting family and got a cheap membership at a gym in order to not miss a couple weeks lifting. Still going strong on this workout...the gym I am going to only has 1 squat rack, and I occupied the hell out of it doing squats and deadlifts today. Nobody in the entire gym came over to use it the entire time I was there...made me realize how unpopular those are among average lifters.

I usually lift @ the gym @ Duke University, where most athletes train and where the 3 squat-racks are usually pretty occupied. I guess athletes really know the value of these compound lifts, but your avg. lifter just doesn't know or doesn't want to do them...

meanwhile people were fighting over an arm curl machine, made me think of everyone here and how they would probably find the situation funny, and the person who has the signature that says something like "can you stop doing bicep curls in the squat rack".

 

[nerdyweakling]

Just an update to say I am still going strong. I had a tough day squatting 175 a few days ago, and was thinking how long til I deload...and then today I squatted 180 with relative ease. This is the second time this has happened, and it makes me realize that you never know if you can lift something until you lift it. Just because 175 was tough doesn't mean you shouldn't progress anyway...under ordinary circumstances I would have done another 175 thinking 180 might be too much, which it obviously wasn't.

I am very pleased, feel very strong, and my family has commented that I look a lot bigger that I did at the end of November (just before I started SL 5 x 5). My brother says my biceps are smaller, but that overall I am a lot bigger. Very happy about that.

One odd thing is that I am actually losing weight...despite eating a lot. We have been walking a tonne this past week, which is probably where my calories have gone, and I have gone from `187 to 183 or so, losing only fat I am guessing. Now that this coming week is less busy I imagine I'll get a bit more weight again.

Hope everyone is enjoying the holidays.

 

[zedhed]

Hey nerdy missing you in here bro.
How you doing and whats you up to bro?
You been eating your apple per day? Would like to know how thats going for you.
Post up my good man!

 

[nerdyweakling]

Hey nerdy missing you in here bro.
How you doing and whats you up to bro?
You been eating your apple per day? Would like to know how thats going for you.
Post up my good man!

Hey Zedhed,

Weightlifting is going great. I squatted 200 last Friday, and all my other lifts except overhead lift have a lot of room for me go before I have to deload. I may struggle w/ 5x5 squat soon, but I am not sure. I thought I had a tough time with 175, and now I am at 200, so you never know I guess.

So as far as lifting has gone I have never felt better. I am having trouble increasing my weight despite eating a lot, its probably b/c I eat ridiculously clean due to my reflux issues.

I tried the apples, noticed no change. But I also notice no change with some heartburn pills like Prilosec, and a number of alternative and traditional remedies. I am hyped to see my doc tomorrow and find out where to go from here...at this point if the surgery is recommended I'd likely go for it. I found out I'd be able to lift in the future, I'd just need to give it a long time to heal. So its not horrible. And I need to make sure I am healthy on the inside moreso than on the outside.

I have 5-6 weeks on the SL 5x5 program and at this point I can say it is the best approach I have followed, great results so far.

 

[zedhed]

Well hell bro I was hoping that appels would do it for you.
Glad to see that everything else is going you way bro and am super happy that you are really likeing the 5x5.
Peeps just dont beleive it till they try it out, but I full agree with you as you know....
Take care bro and keep posting.

 

[nerdyweakling]

It was out of my control, but I missed my workout Monday. I never miss workouts so it didn't feel good. I just did my Monday workout today (wednesday), since the program said never do workouts two days in a row (I was going to do it Tuesday morning, then another Wednesday night, but figured better to just miss the workout and move on).

The good news is that I squatted 200 with relative ease, amazing myself. The bar here at Duke does feel thinner than the one I was using at a gym in New York, but they both should weigh 145 as olympic bars...so my lifts went well, I just missed Monday. Hoping its not a big deal, since it is highly unlikely I'll miss another one over the next 6 weeks to finish this up.

It felt great squatting 200. I felt that my form was bad for a few of them, and I had to constantly be conscious of how I was squatting, but other than that it felt great since in the past I would never have thought about squatting this much weight.

 

[nerdyweakling]

Just to give people an idea, here are two pictures of me. I was underweight before due to the digestive issues, but none the less you can see the muscle that SL has helped me put on. As my brother said, my biceps have gone down but everything else has gone up and I am just 'bigger'. I think the program really helps you hit everything.

I think the angle makes me look more muscular than I am, but overall the changes I have made on the program after 6 weeks have been great. I was doing an impression of Kramer of Seinfeld for family in the 2nd picture, just fyi.

 

[zedhed]

Yeah bro sometimes life just plain gets in the way.
O hell yeah bro! You look waaaay better in the second pic. Looks like you gained 10 maybe even 15 lbs in that one bro.
Nice work bro, keep it up!

 

[nerdyweakling]

Thanks. Its not the best comparison because that photo is from a while back, and before I lifted at all, but it is more or less the change I have seen. Thanks for the encouragement...its been great to see results on the 5 x 5, I am definitely not missing the overloaded 4 day split I did before.

 

[zedhed]

Yep bro the 5x5 is a dam hard program to beat.
Am glad your seeing the results that you are working for.
Keep at it bro!

 

[nerdyweakling]

Had a good workout yesterday. For the first time ever I had a rep where I felt like I wasn't going to be able to push the weight no matter what...my mind was thinking 'can my body do it', and my body was just struggling and seemingly going nowhere. It was the 5th rep of my 4th set of squats. So I was a bit cautious on my 5th set but had no problems. I have a slight cold so I wonder if that didn't have something to do with it. It wasn't a comfortable feeling struggling to get the weight up and honestly wondering if I was going to be able to get it back up...

Be that as it may, I was sure I'd have to deload around 200 lbs and I just squatted 210 yesterday none the less. Tomorrow I am up to 215. I overhead pressed 90 but felt like I will have some trouble next week with 95...might be close to lifting 95 a few weeks in a row and potentially deloading. I had read that overhead press is usually the first to require this.

All in all still going strong. A previous knee pain that I struggled with for months has gradually disappeared with the squat regimen.

 

[nerdyweakling]

Squatted 215 today but if I were a betting man I'd bet I can't complete the 5x5 squats Friday @ 220lbs.

Nothing has gotten me as exhausted as the SL 5x5, especially Squat, Bench Press & Row days like today. I used to leave the gym sore and tired, but not too tired. With this program I leave without any soreness, but extremely tired. I used to feel like I could always squeeze out another exercise if I really had to, but with this program when I finish up I am really finished. I just saunter out of the gym like a lost, drugged up guy who has no energy left...what kills 90% of me is the squat, I am guessing b/c I am lifting higher weights in it and also b/c it involved my entire body. Bench is a little tiring but I feel like I have a lot more room to go before I reach a peak.

 

[nerdyweakling]

Came across this video series on squats, which has a lot of positive reviews.

So You Think You Can Squat? Part 1 and 2

I didn't know I should be looking 30 degrees or so above my line of sight...and there were a few other rules in here that I was unaware of. Going to focus on this 'checklist' of things during my warm up sets Friday, and worksets, to hopefully improve my form and be able to do the 220.

 

[zedhed]

Is that the one with Tate?
If it is you just hit a gold mine bro.
Cant go wrong with Mr. Tate!

 

[nerdyweakling]

I followed Tate's tips and it went well. I squatted 120 but on my fourth set could only do 4 reps. I should have been able to do 5, but when I focused on sticking my but out on the way down I must have had bad form, b/c the weight kind of pushed my upper body forward and I expelled more energy than usual on that set. I wasn't going to fall over or anything, but clearly my form was bad. On my 5th set when I didn't focus as much on sticking my but out (I think I did it right), I got all 5 sets done. I could probably go to 225lbs next set, but want to play it safe since technically I didn't do the 5x5 I don't want to get in over my head. So I plan on doing 220 5x5 next workout.

I usually go in the morning, but today had to go at 7pm. The gym was packed, and first I had to wait for 2 guys doing squats and they literally went down maybe 4-5 inches. Nowhere near parallel. I don't get why someone would ever do squats or any exercise without first finding out the absolute basics. What was worse was I had to wait for them to finish before I a squat rack opened up. Later on a guy came over, well-built, and started doing forearm curls in the squat rack. It was like the guy on here w/ the signature "stop doing bicep curls in the squat rack". I didn't know that actually happened...he was using like 10's on each side so he didn't need the help, he was just inconsiderate of people who actually wanted to squat. So overall I felt like a bit of a misanthrope during my workout but whatever. Point is I did it and it went pretty well.

Out of curiosity, a guy that does that and is pretty well built as a lifter is either 1) great genetics, 2) chemical help, or 3) started with something like 5x5 and now is fine tuning, right?

 

[nerdyweakling]

Just squatted 220 alright, will do 225 next time. That's 2 45's on each side, which seems like a bit of a milestone, so I am happy about that. But now after every squat session my legs are killing me...the muscle, which is normal. It probably doesn't help that I ride my bike to/from the gym.

I am reaching my limit in rows, but my bench still has a lot of room to grow. When my bench does get tough, though, should I ask for a spot? I mean, if I ask for a spot I will kind of be cheating the program, right? B/c if I can't do 5x5 I am supposed to do what I can, and retry with the same weight the following week. So I am guessing spots are out of the question, right? I don't care either way, just want to be sure.

 

[nerdyweakling]

Just got back from Friday workout. I had to skip squats because both my knees filled with liquid (I read that its called bursitis) shortly after last weeks squats. It is weird, because squats actually helped the same problem that had become chronic with my right knee. But after last workout both my left and right had the problem apparently caused by the squats, so I decided to take today off (my knee's still have liquid in them and are uncomfortable).

I don't understand it, because I squatted 225 without as many problems as I had when I did 220, and had the pressure on the correct part of my foot and had good form. I simply don't know why it caused this...especially since it previously helped the exact same chronic problem with my right knee, and since I've been squatting for 8 or so weeks now. Also sufficient warm-up, etc.

So today I just did bench and rows. I really hope that my knee's are better by Monday. If they are, and I squat, should I do 230lbs, as per the 5x5 program, or 225 again, or lower the weight due to this problem? any advice greatly appreciated since I have no experience. Thanks.

 

[nerdyweakling]

I squatted 225 again today and I think one of the bursas in my knee collapsed or exploded or something. But it just feels like the pressure is gone. Should I keep squatting or take some time off? I also had the first time that I fell (when by bursa burst), but it was on my last rep on my last set, do according to the 5x5 rules, I completed the 5x5. So should I move up to 230 next week? Because technically I was able to complete the 5 x 5.

 

[zedhed]

Hey bro,
Nice log going on bro.
Knees.....what can I say?
Knees are just funny bro. The best advice that I can give you is do what feels right for you. Push it just a lttle bit but overall do what feels right for your knees.
If you can go up 10 Lbs then fine. If only 5 Lbs then fine. Whatever just so your doing the squats. I beleive in the long run this will help you - knees considerably.

 

[nerdyweakling]

Hey Zedhed,

I was just bullsh*tting to see if anyone was reading the thread My next entry was going to be "I broke my left leg but completed the 5x5, should I go up another 5lbs?"

I just got back from the workout actually...it actually went well, I did 225 and felt fine, and will see how my knee's react. They didn't do anything weird and aren't swelling, so maybe something in my stance last time hurt me, who knows. Anyway, I'll wait and see. If anything this time seemed to help more than hurt anything. I didn't pop a bursa or fall, I just threw those in to see if anyone was paying attention to the thread

 

[nerdyweakling]

It is mid week 10.

Had a good workout...squatted 230 but could not complete the 5x5 (I did 4, 4, 5, 4, 5). I still have two more attempts at it, and given a weekend of rest maybe I can do it Monday. I failed my third time overhead pressing 100lbs and will deload to 90 for Monday. Deadlifted 200, but my form may not be ideal.

Also...the knee issues are much improved...still a little swelling but it is not getting worse, and there is no pain. It looks like taking off squats last Friday was a good idea. After this weekend of rest hopefully they will be back to normal...its more the right one than the left. Very happy they didn't get worse though, they seem manageable.

 

[nerdyweakling]

Deloaded to 90 on overhead press and did it fine. Squatted 235 (5,5,5,3,5,), so I'll repeat with the same weight. Benched 170 no problem.

Seen lots of progress, especially in my legs and chest. I still probably don't look like I lift weights per say, but I feel like I am getting there. I definitely want more improvement on chest more than anything, its always been my weakest point. I am very happy that strength-wise the program is working very well!

 

[nerdyweakling]

I had a good workout today...175 bench, 235 squat and 160 row, all w/ success. I had to kill myself to get the squats but it felt good to know that I did it, not on a day that I felt great and powered through, but on a day where it was very tough and yet I still didn't give up and pushed as hard as I could. Speaking of which I looked on youtube about how to successfully fail a squat so I am not to afraid of not getting the weight back up, since I know how to deal with that scenario.

It was a squat session where I was struggling on my 3rd rep of my 2nd set, couldn't believe it...but in the end I got all 5 x 5. The rows were uncharacteristically easy, which was great. Overall a great workout.

 

[nerdyweakling]

Great day...I rested a bit more between sets, and was able to squat 240, overhead press 95 and deadlift 210.

 

[nerdyweakling]

I am about to head out for my workout today. I realized that I am actually in week 12, and will keep going for many more weeks. Just yesterday a friend went insane telling me how huge my arms were when I took off my jacket, and I had to tell him that I don't even work arms directly. He wanted to know what protein powder I was using, and I told him "fish and eggs", and that what is more important is how you are working out. I told him that if he wants I'll explain SL 5x5 and give him the ebook, etc., but didn't want to offer unsolicited advice...

I have a question. I am about to deload on overhead press, which will now be 3x5 as I understand it. My question is, after I deload twice with 3x5, do I move to 1x5? And in all honestly, with 1x5, do I honestly just do 1 set of 5 reps. That must be a quick overall workout. I am not doubting...5x5 has worked so well for me that I can't complain. I'll blindly follow anything SL 5x5 tells me now, even if it is doing 1 rep per week. But I am just curious...is it really just 1x5? And should I include anything else in my workouts since that seems a bit light?

Overall I am making good mass gains over the past few weeks. I am VERY satisfied with the results. I wasn't eating enough in the beginning but now I drink a lot of milk (not a gallon per day though, that is just crazy in my mind...although I'd do it if my stomach was up to it), and think that it has made a difference. I am absolutely enthusiastic about SL 5x5 and compound lifting and am going to tell everyone who asks me about the program and guide them the same way I've been guided.

 

[nerdyweakling]

Had a great workout today, successfully squatting 245 (relatively easily), pressing 105 and dl'ing 215.

Everything went very easy today (comparatively to other days), even though I have missed out on 8 hours sleep each night. One BIG difference is I am eating a bit more, but drinking a TONNE of milk. I can't eat late due to acid reflux, but do drink a lot of milk before bed, and then have some beside my bed if I wake up at night. I have to think that doing this, and getting much more calories and protein (and getting it at night), is the big difference here. I REALLY do think I wasn't eating enough initially, and would have even better results were I to have eaten similarly as I have the last week or so back these past three months...

Oh well, live and learn. The important thing is to learn the lesson now and put it into practice going forward.