Now that I’ve completed my first week on the Stronglifts protocol, it looks like I’ve got my summer training protocol. I considered switching over to Starting Strength since the two programs are identical except for SS includes the power clean rather than a bent row, but I haven’t done a clean in a very long time, so I’m not going to integrate it yet. But overall, the program is fun and easy and reminds me of what I started out doing in middle school with simple complex compound movements before I got sucked up in the bodybuilding craze that almost every gym rat does at one point or another. These days, I’m old and I don’t really care about having insane muscular striation or increased vascularity just to look like I workout a lot, I’d rather just be strong and fit, that’ll be proof enough.

Now that I’ve got this plan knocked out for now and it’s a 12 week program, I may be switching up to something like a 2-day 5/3/1 protocol once school gets here and will be adding in more runs for conditioning, in training for upcoming fall season races. I definitely want to get to that 12-13 mile distance by December for Tough Mudder and I just may be able to do that as I think I’ve finally found a training partner that’s stoked to do this stuff just like I am. That should be exciting but that training is still a little ways off. Otherwise, it’s all GTL for now.

Frankly, my life seems pretty routine right now, I just realized I basically wrote this same post twice before in previous months, and very little has really changed. How strange.

Went into today’s workout totally exhausted and my quads were still very sore from the other day but I busted out everything I needed to. The OHP turned out to be tough towards the end, even though the weight is only about 55% of my 1RM. But hey, it’s called Stronglifts for a reason.

Workout

Barbell Squat:
45 lb x 6 reps
45 lb x 5 reps
45 lb x 3 reps
45 lb x 3 reps
45 lb x 2 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps

Standing Barbell Shoulder Press:
45 lb x 5 reps
45 lb x 5 reps
45 lb x 3 reps
55 lb x 3 reps
65 lb x 2 reps
90 lb x 5 reps
90 lb x 5 reps
90 lb x 5 reps
90 lb x 5 reps
90 lb x 5 reps

Barbell Deadlift:
90 lb x 5 reps
90 lb x 5 reps
90 lb x 5 reps
125 lb x 5 reps

Parallel-Grip Pull-Up:
5 reps
4 reps
3 reps

I finally started my summer workout programming which is both stupidly simple and devastatingly efficient: Stronglifts 5×5. The premise is simple, you have a total of 5 different exercises that you do over the course of a week, three exercises per session, three times a week. No fancy split routines, no bodybuilding nonsense, no endless biceps curls all the Delta Bravos love doing, it’s real easy: squat, bench press, overhead press, barbell row, deadlift. Nothing more, nothing less. You take your 1RM, plug it into a simple formula and spit out your weights for the next 12 weeks and you proceed to lift. It’s exercise on auto-pilot and it’s so simple, you can only screw up the programming if you just do something wrong.

And it’s deceptive as hell.

I’ve plowed through a strongman competition this year, two Spartan Races and they didn’t beat up my legs like this workout did — though the races did scar up my legs from scratches, thanks! My legs are wobbly and like jell-o today, which is a total shock given the volume of lifting I did in 54 minutes, including warm-up. I screwed up some rep schemes and weights, due to me miscalculating some weights.

**Workout**

Barbell Squat

Warm-up:
45 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps

Main:
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps

Barbell Bench Press

Warm-up:
45 lb x 5 reps
45 lb x 5 reps
65 lb x 3 reps
70 lb x 5 reps
80 lb x 5 reps

Main:
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps

Bent Over Barbell Row

Warm-up:
45 lb x 5 reps
45 lb x 5 reps
60 lb x 4 reps
70 lb x 3 reps
80 lb x 2 reps

Main:
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps

Pull-Up:
3 reps
3 reps
2 reps