PDA

View Full Version : TheChairman's Newbie Training Log


TheChairman
06-20-2010, 11:02 AM
Starting Stats
Age: 16
Height: 6'2"
Weight: 170
Body Fat: 12%

Program: Based off Stronglifts 5x5

Current Lifts: (note- not max but rather current levels in weight progression. Started off slow with empty bar for most, adding 5 lbs. each workout according to the the plan)

Bench Press: 5x5 90
Squats: 5x5 90
Military Press:5x5 45 (just adding these in to workout)
Deadlifts: 2x5 125 (backed down to low weight to perfect form)

Sample Workout:
Pull-ups 3xF
Dips 3xF
Squats 5x5
Bench Press 5x5
Inverted Row 3xF
Military Press 5x5
Deadlift 2x5
Reverse Crunch 3x12

Initial Goals:
Bodyweight: 190
Squats: 285
Bench Press: 200
Overhead Press: 190
Deadlift: 300

DOA
06-20-2010, 11:42 AM
In strong lifts aren't you just supposed to pick a push, pull and squat exercise a workout?

TheChairman
06-21-2010, 07:26 AM
Not completely. The standard plan has two separate workouts, each with 5 exercises (squat every workout, alternate bench/overhead press, inverted rows/deadlift, pushups/pullups, and reverse crunch/prone bridges). I just basically combined most of the exercises into one workout. Although I may have to scale this back once I start adding significant weight, it doesn't feel to me at this point like I am overworking myself.

TheChairman
06-21-2010, 12:23 PM
Missing 3 days seems to have hurt my progress... :(

Squats: 5x5 90 lbs (I think it would be best for a deload already and some definite work on more hip mobility. I feel like my form isn't where it should be)

Bench Press: 4x5 Progress has been smooth up to this point, try same weight next time

Overhead press: 5x5 45 lbs.

Deadlift 2x5 125 lbs. really easy weight but I went nice and slow, concentrating on form and mechanics with each rep

Reverse Crunches: 3x12

Chin ups: 1x10 (ran out of time, kind of threw a set in at the end)

I am now going to begin tracking my diet on FitDay, as I am pretty confident I am not getting enough protein. I've been kind of winging it, just trying to eat a lot with little attention paid to protein and calorie intake.

Anybody see any flaws/ have any suggestions on my routine?

TheChairman
06-26-2010, 10:03 AM
6/25/10:

Bench Press 5x5 95

Squats 5x5 95 (feeling much better about form now)

Overhead Press 5x5 50

Deadlift 2x5 155

Reverse Crunches 3x12, 3x12

Chin ups 2x10, 1x5

Messed around with some more ab work, a few sets of swiss ball crunches and upper body russian twists

TheChairman
06-28-2010, 11:43 AM
6/27/10

Bench Press: 4x5, 1x3 100 (failed 2nd to last rep in final set)
Squats 5x5 100
Overhead Press 4x5 55
Deadlifts 1x5 135
1x5 155
2x5 185
Reverse Crunches 3x12
Pullups 1x10, 1x5
Swiss Ball Crunches 2x10