So I’ve been doing a bit of a modified Stronglifts 5×5 routine in the gym for the past four months (missing a week here and there) and thought I’d give an update on how it’s been going and if I think it works. Just in case you didn’t catch my initial post on this routine, give it a read!
I’ve been using a little book to note down every time I go to the gym, which exercises, how much weight, how many reps and how much cardio I’ve done. I’d strongly recommend doing this or using some kind of app on your phone. It’s a useful tool to track your progress so you know where you’re at for the next session. Looking back through mine, I started on the following – Squat – 55kg, Bench Press – 40kg, Barbell Row – 40kg, Over Head Press – 20kg and Deadlift 50kg.
For every successful 5 set of 5 reps each, I bumped the weight up by 2.5kg unless I failed a set in which case I would repeat the same weight next time around. My current stats are – Squat 120kg, Bench Press – 72.5kg, Barbell Row – 70kg, Over Head Press – 45kg and Deadlift 95kg.
My weight has remained relatively the same which I think is down to some fat loss and building more muscle. If you are looking for a routine for size, I would say this isn’t for you. However, if you want strength, the gradual increase of weight session after session really worked for me – previously I could have done between 90-100kg Squats but at my current rate, I think I could max out at about 140-150kg but already pretty happy I can do 120.
I might keep on going with the Stronglifts 5×5, however it is only recommended to go for about 12 weeks so might change it up. If you have any recommendations for a 3-4 session per week gym routine, I’m all ears!