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Old 05-09-2016, 00:53   #207
xollie316
Quiet Professional
 
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Join Date: Oct 2007
Location: America.
Posts: 57
I've been doing Stronglifts 5x5 for about 15 months and have really enjoyed it. Basic weight lifting routine with Workout A: bench, squat, bent over row. Workout B: overhead press, squat, deadlift. All done for 5 reps x 5 sets with the exception of deadlifts which is 1x set of 5x reps. There are additional exercises I supplemented with after about 6 months: weighted dips, pull ups, and chin ups.

I do some accessory lifts after I've completely the heavy lifts just to add hypertrophy and get a better pump

5x5 bench weight has gone from 185 --> 265 lbs

5x5 OHP weight 95 --> 145 lbs

5x5 row weight 135 --> 215 lbs

5x5 squat weight 95 --> 235 lbs

1x5 deadlift 185 --> 335 lbs

3x5 weighted dips. body weight only --> 120 lbs

Noting my starting weights weren't my 'max' when I started but a weight I knew I could do and not break myself or get overly sore so I could let the progression do it's work.

No secret or anything ground breaking to it. The app is simple and creates graphs and charts for all your progress so I enjoy it.
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