Tag Archive : BodyBuilding

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Getting Stronger!

July 10, 2019 | Health & Fitness | No Comments

barbell deadlift

I’ve been through a lot of different fitness and exercise programs over the years. Military PT, half-marathons, DVD programs like TiBo, P90X, BodyBeast, etc. The latter, BodyBeast I did for two years… 6 days a week.

It worked well for me, I built muscle lost body fat, got stronger. However, after watching the same videos 6 days a week for two years, I got bored and reached a point where those dumbbells just weren’t doing it for me any more. I had maxed out my weights, so progress was stalled.

At that point I started looking for something else, something that would allow me to keep progressing. I found StrongLifts 5×5 which is based on Starting Strength, a program focused on the “main” heavy compound lifts. I invested in a 300lb barbell and plate set, and a squat rack.

I’m very glad I did.

The program is broken into two workouts A and B, and is run three days a week alternating between the two as such.

MondayWednesdayFriday
Week 1ABA
Week 2BAB
Week 3ABA
Workout AWorkout B
Squat 5×5Squat 5×5
Bench 5×5Press 5×5
Row 5×5Deadlift 1×5

The reason this is effective is because of the consistent, progressive overload. Starting the program, I began with the empty barbell which is 45lbs. Every workout you put another 5 lbs on the bar, when it eventually gets too heavy you keep the same weight for a couple workouts. If you still cant get through them, take 10% off and work your way back up.

I’ve been at this now for 9 months and I can squat 300lbs. Something that was mind blowingly heavy just months ago. My body weight has gone up, but my waist size has gone down. Chest is bigger, arms are bigger, legs..

I feel and look way better than I did. The only thing really holding me back now is diet and beer. I go through phases where I cut back the beer and lock down my diet, but it never lasts long. Have to get more disciplined.

If you’re looking for a effective fitness program that is only 3 days a week and simple to follow, this is the one.