I Once Was a Lurker...

Blink Reflects · 01-25-2008, 06:48 PM

But then I tried squats and deadlifts and developed a spine. Now it's time to work out for real and actually IMPROVE on my overall strength.

STATS:

BW: 152 lbs
Height: 5'11"
Weaknesses: Squats, Deadlifts, Bench Press...yes, really
Bench: 185x1
Squat: 175x1
Deadlift: 225x1
Am I Serious?: See, I told you they were weak

GOALS

Increase Squat and Deadlift PRs by 1.5x or more in 6 months - so Squat - roughly 265, Deadlift 345 - is it possible?
Increase Bench to at least 225x1 in 6 months
Get stronger, more explosive, and more athletic

HOW DO I INTEND TO ACCOMPLISH THIS WHEN I'M WEAK AND FRAIL AND HAVE A SMALL PENI-...I MEAN TIMELINE FOR SUCCESS?

By following the advice of Sherdog's S&P forum, by busting my ass at the gym, and by eating the flesh of animals stronger than myself

zmw41384 · 01-25-2008, 06:49 PM

Go for it

zop · 01-25-2008, 06:55 PM

Good luck. Don't forget to take the backdoor unhinged for repairs.

Blink Reflects · 11:00 PM

So today was my first day working on a routine I made up from reading all the other routines on here. It's loosely based on Urban's new comprehensive routine. When I say loosely, I mean I stole Urban's routine and took out something I didn't feel like doing(OHS) and added something completely different(pull-ups) since I'm already locked into the Armstrong pull-up plan. I'll probably add the OHS later when I get home and update the log.

Lower Body Complex

Back Squat: 155 lbs - 3x3
Cleans: 95 lbs - 3x3
Step-ups: 75 lbs - 3x5
Pull-ups: BW - 8x4
Good Mornings: 75 lbs - 3x3

EDIT* Went back and added OHS: 50 1x15

MatterOverMind · 01-25-2008, 07:04 PM

Take as much time as you need to work on form. Don't rush things.

Good luck!

**Lusst** · 01-25-2008, 07:53 PM

Glad to see you came out of the shadows and made a log! As MoM said, make sure your form is good-to-go before you start adding the weight, or else you'll turn out like many others here (including myself) who had to stop a lift dead in its tracks in order to repair breaks in form.

The most important parts of lifting are patience and consistency.

Centaur · 01-25-2008, 08:07 PM

Quote:

Bench: 185x1
Squat: 175x1
Deadlift: 225x1

When I started last May, my DL was 225 too. My squat and Bench were a bit better, but I just hit 330 for DL the other day. And I took about 10 weeks from heavy shit to prep for a fight (and to recover from said fight). So ya man, you can and WILL achieve your goal.

Just be consistent, and like those above stated, keep good form.

Good luck man!

Blink Reflects · 01-25-2008, 11:10 PM

Quote:

Originally Posted by Dan Slobodin

When I started last May, my DL was 225 too. My squat and Bench were a bit better, but I just hit 330 for DL the other day. And I took about 10 weeks from heavy shit to prep for a fight (and to recover from said fight). So ya man, you can and WILL achieve your goal.

Just be consistent, and like those above stated, keep good form.

Good luck man!

Wow, that's great news! Did you take any supplements in the process? What was your diet like? That way if I don't hit 330 DL in 6 months I'll have something to blame other than myself and/or lack of training.

Thanks for all your support everyone. I know my form on the DL and bench are at least ok because I asked many, many people to check them out over the course of several months, but my squat form is atrocious. I can't get the bar to sit comfortably on my traps so I wind up doing weird shit to compensate. How do I know it's bad? MY ARMS HURT after squats today. That just seems ridiculous to me. Anyway, I'm just going to keep squatting until I get used to the feeling. This was my 3rd time squatting ever so I'm sure it's mostly just inexperience. I'll review a bunch of squat instructionals and threads here before I squat again. Thanks again guys!

**Cap'n** · 01-25-2008, 11:12 PM

Dude, with noob gains you'll hit your goals in no time. Good luck!

Blink Reflects · 01-27-2008, 08:58 PM

Today was interesting. I get to use a whole network of rec centers for free since I volunteer, but the one I went to today had very, very limited free weights and a lot of old people using machines. Nonetheless, I got a decent workout.

DB Bench - 65lbs x5 - Superset with Clap Pushup x5
70lbs x3 - Superset with Clap Pushup x5
65lbs x3 - Superset with Clap Pushup x5

DB Bench - 45lbs x6 - Superset with BOR 65lbs (I think) x10
45lbs x6 - Superset with BOR (I think) 75lbs x10
45lbs x6 - Superset with BOR (I think) 85lbs x10

Bent Over DB Flies - 10lbs - 3x12