Rorschach
02-23-2010, 04:34 PM
Right. My training is far too haphazard and sporadic nowadays, and I had my best gains when I was keeping a regular log, so it's time for me to bite the bullet and start one again. Here's as good a place as any.
It's going to be in metric I'm afraid, as I'm a eurofag.
Some details:
Height: 6 foot 4 (ok that bit wasn't metric)
Weight: c.90kg
I've always been pretty skinny (no bullshit about a high metabolism, I just didn't eat much), but noticed I was getting a gut a couple of years ago. Took up jogging, enjoyed it (summertime, nature reserve near where I live, lovely run), but got a bad sprain while cutting across a ploughed field. Was bitching about it to a powerlifting friend of mine, and he suggested strength training instead. Tried it, loved it, haven't looked back.
I've been strength training for about a year, spread out over a year and a half.
I used a home gym for the first six months before I had to join a proper gym, as I only had a cheap multi-bench (no squatting more than I could PP over my head), and I couldn't fit any more weight on my non-olympic bar for DLs.
PRs, about 5 months ago. Had 4 months without proper training, spent the last month trying to get back up there.
Deadlift: 170kg x2
Squat: 120kg
Bench: 95kg
Powerclean: Only just started them, no 1RM yet.
OHP: No record, seem to recall it was around 60kg
Deadlift outstrips the other lifts, as that's definitely my favourite, and thus I've trained it more.
Now, I've never done strict Starting Strength, not that I know better than Rippetoe of course. Blame the impetousness of youth.
My current training looks something like this:
A:
Low-bar backsquat: Bar x10, 3x5
Deadlift: 70kgx10, 80%x3, 100%x1x2
OHP: Barx10, 3x5
GHR: BWx10, 25kgx8, 25kgx5
HG Chins: 3 sets to failure (c.12, 8, 5)
B:
Well, I don't really have a B session at the moment. ;)
So, my plan now I'm theoretically going to be more strict about things is
A:
Squat
DL
OHP
GHR
B:
Squat
PC
Bench (with DB depending on spotters)
Chins
Powercleans are tricky at my gym, as there are no platforms. I'll have to see what I can do with floorspace (crampt as hell a lot of the time), else do them in the rack.
Diet:
I'd be happy with another 10kg weight, preferably by summer. Eat as much as I can on a high fat, low carb diet, and on about 4 pints of milk (occasionally with whey) a day. Take cod liver oil and multivitamins, though I need to eat more vegetables.
Immediate Aims:
Bodyweight of 100kg as I mentioned, 200kg DL, with a better balance on my other lifts (more squatting and PCs needed, clearly).
Photos of me in my underwear will follow, of course.
It's going to be in metric I'm afraid, as I'm a eurofag.
Some details:
Height: 6 foot 4 (ok that bit wasn't metric)
Weight: c.90kg
I've always been pretty skinny (no bullshit about a high metabolism, I just didn't eat much), but noticed I was getting a gut a couple of years ago. Took up jogging, enjoyed it (summertime, nature reserve near where I live, lovely run), but got a bad sprain while cutting across a ploughed field. Was bitching about it to a powerlifting friend of mine, and he suggested strength training instead. Tried it, loved it, haven't looked back.
I've been strength training for about a year, spread out over a year and a half.
I used a home gym for the first six months before I had to join a proper gym, as I only had a cheap multi-bench (no squatting more than I could PP over my head), and I couldn't fit any more weight on my non-olympic bar for DLs.
PRs, about 5 months ago. Had 4 months without proper training, spent the last month trying to get back up there.
Deadlift: 170kg x2
Squat: 120kg
Bench: 95kg
Powerclean: Only just started them, no 1RM yet.
OHP: No record, seem to recall it was around 60kg
Deadlift outstrips the other lifts, as that's definitely my favourite, and thus I've trained it more.
Now, I've never done strict Starting Strength, not that I know better than Rippetoe of course. Blame the impetousness of youth.
My current training looks something like this:
A:
Low-bar backsquat: Bar x10, 3x5
Deadlift: 70kgx10, 80%x3, 100%x1x2
OHP: Barx10, 3x5
GHR: BWx10, 25kgx8, 25kgx5
HG Chins: 3 sets to failure (c.12, 8, 5)
B:
Well, I don't really have a B session at the moment. ;)
So, my plan now I'm theoretically going to be more strict about things is
A:
Squat
DL
OHP
GHR
B:
Squat
PC
Bench (with DB depending on spotters)
Chins
Powercleans are tricky at my gym, as there are no platforms. I'll have to see what I can do with floorspace (crampt as hell a lot of the time), else do them in the rack.
Diet:
I'd be happy with another 10kg weight, preferably by summer. Eat as much as I can on a high fat, low carb diet, and on about 4 pints of milk (occasionally with whey) a day. Take cod liver oil and multivitamins, though I need to eat more vegetables.
Immediate Aims:
Bodyweight of 100kg as I mentioned, 200kg DL, with a better balance on my other lifts (more squatting and PCs needed, clearly).
Photos of me in my underwear will follow, of course.