[Zenon]

well, have been laying low for a big part of the last year but decided to seriously train for strength now. Prior to me laying low i was more of a curlmonkey/guy who didn't know better, doing bench presses, curls, crunches, some bodyweight stuff.
I'm regularly (every to every other day) training on the heavy bag (usually for 30 minutes straight or more if i feel like it) and also do some rope-skipping for conditioning.

So for the big part of last year all i basically did was, besides hitting the bag, curls with 13kg dumbbells (3x10), diamond push-ups (2-3x 17-20) and crunches (3x25-30). So i'm not completely unfit but far from being trained.

starting this log to keep track of progress, get some input on what i could do better strength-wise and to have a little more reason to really go through with it

Stats:

age: 22 (23 next month)
weight: 55kg (121lbs) meh i'm such a lightwight, but i've always been thin/light, it's in my family
height: 173cm (5' 8")

Diet:

100% WPI whey protein 30-50g following training (with milk)
Muesli with Swiss Ovomaltine mixed in the milk (original swiss ovomaltine doesn't contain sugar) for breakfast, so lots of calcium and other good stuff ;)
something with meat and vegetables for lunch
And usually wholegrain bread with meat & cheese for dinner, thought i often cook real stuff for dinner, too.
Drinking lots of water and eating fruit throughout the day.
So i guess it's sort of healthy.

I decided to follow the Starr 5x5, in addition to the bag work and other cardio stuff so

Program:
Monday (Perform them in this order)

1) Bench Press - 35kg ( 41 1rm - 36)

2) Squats - 30kg (38 1rm - 34)

3) Dynamic rows

Wednesday (Perform them in this order)

1) Military Press

2) Deadlifts - 35kg (45 1rm - 40)

3) Squats

4) Pull-ups

Friday (Perform them in this order)

1) Bench Press

2) Squat

3) Dynamic Rows

The values behind the exercises are: kg ( 1rm - )
the "what i should be able...." stuff is from Weightlifting Performance Standards so those are my first target values. i took the values for my weight for an untrained individual. Meh it's depressing having to train to achieve "untrained individual" status

Goals:
Well, getting stronger, having more power, increasing all those lifts to a point where they are reasonable, meaning:
Deadlift 100kg
Squat 85 - 90kg
Bench 65-70 kg

I started last monday, felt pretty sore the day after, on wednesday there still was some soreness left but i had an appointment with a friend at the gym and thought, what the heck, i'll continue and worked through the workout.
had no problem getting through with the workout, except for the last set of squats which was just 4 instead of 5 reps.
well, thursday i really regret it, never had such intense muscle soreness in my life, was a little hard walking straight ;) so on friday i still felt very sore, so i decided to skip that workout, don't want to risk overtraining.
Yesterday they soreness was back to a level I'm used to after an intense workout, today it's okay again, but as the gym is closed today, i'll continue with the 5x5 tomorrow with the usual monday routine

[Zenon]

Mon. 2.June

1) Bench Press - 35kg 5x5 (wanted more but there were only those db's available at the time in my "weight range" next ones would have been 45...)

2) Squats - 30kg 5x5 (i tried 32.5 but it was quite hard so i thought i'll go with 30 again and develop some core strength before moving higher. Barely made the last rep of the last set, so wasn't a bad descicion)

3) Dynamic rows 30kg 4x5 was quite exhausted... should have slept more than 4 hours this night ...

gotta go earlier next time, 5 o'clock in the evening is a shitty time, the gym was crawling with curl monkeys and people doing bench presses in the squat rack (despite there being 6 other benches around)

[takeahnase]

Good luck man, I started around your weight. Actually, I'm not that much heavier now, but I did get a little bit stronger.

[Zenon]

thanks for the support. Well i guess i'll make quite some noob gains in the next few months.

What's your weight at now? And do you have a training log? Would be interesting to read.

[Zenon]

meh forgot to do an update.

So was training normally on wednesday with the usual weight, nothing special there, though i felt i'm finally getting the hang of it.

Yesterday i went up 2.5 kg on all weight (would 5kg steps be better?), so 37.5 bench, 32.5 squat and 32.5 deadlift.

Funny thing today when i was grocery shopping, i picked up the bag with a lot of milk and other heavy stuff up and it felt so light/easy to lift, so i put it down again to double check everything i bought was there, and the (goodlooking) cashier girl gave me those really strange looks like i was some freak or something Guess there are some downsides to training *lol*

[takeahnase]

Originally Posted by Zenon

thanks for the support. Well i guess i'll make quite some noob gains in the next few months.

What's your weight at now? And do you have a training log? Would be interesting to read.

Olympic Lifting 2008

I haven't been training much last couple of weeks, was a bit burnt out and had an injury. My current weight is between 71 and 74 kg. I've been trying to get higher, but I suck at eating.

[Zenon]

good luck with getting the weight up ;)

so been at my parents place in the mountain last week, small village with like 30 inhabitants.
Well, i was only training with logs, no idea how much they weighted ;)

But for your convenience, some pics:


View from the house


The place itself


Part of the garden.


love training near the the river that's like 20m away from the house, love the view

well, will train normally tomorrow and go back to my parents place on tuesday for another 4 days

Hope you enjoy the pics

[bad_coupon]

Neat.


2,5 kg increase at your body weight is fine. If you really want to go faster, 5kg increase is still fine for squats and deadlifts (I wouldn't do that). Leave the rest as is.


What language do you normally use?

[Zenon]

I'm swiss, so (swiss-)german. but i also speak french. Why do you ask?

[bad_coupon]

I'm learning a couple of languages and can use a native speaker sometimes.