Aussie Muscle

[OzDamo]

Hi All

I'm going to document my progress here, and things I've learned along the way. I had a LOT of questions after reading the book (cause of all the stuff I couldn't remember I read) and the logs here were a wealth of information. If you dont have the DVD, get it. It's really helpful.

I did starting strength for a couple of months earlier in the year. I was making great progress, but I soon reached the limit of my very marginal equipment. I've just bought a decent barbell and bumper plates, and have nearly finished building a cage from RIPs plans so I can replace my very wobbly old piece of crap.

I've made my own bench and that is an awesome bit of kit to have. Its so much easier having it at the proper height (17" to top of sponge compressed) than trying to balance on a too high bench. I can really arch the back, plant the feet and muscle into them now.

I started with some pretty low numbers a few months ago, but am making good progress now.

START - PR
Bench Press = 50kg (78kg)
SQuat = 70kg (101.5kg)
press = 43kg (53kg)
DL = 80kg (115kg)
power Clean = first sets next workout. Only just got an olympic bar

VITAL STATISTICS
Age = 40
Height - 5' 8"
Weight = 97kg (WAY too fat)

Cheers
Damian

[OzDamo]

THINGS I'VE LEARNED
Watch this space

[OzDamo]

Have had a couple of months off since my last workouts.My gear was ultra crappy and I just wasn't enjoying it. Decided to do some decent resets and work back up to my PRs now I've got some good gear. Shouldn't take too long.

07-11-11
SQ - 3x5x80kg (177lb)

BP - 3x5x70kg (155lb)

DL - 1x5x90kg (199lb)


10-11-11
SQ - 3x5x85kg (188lb)

PRESS - 3X5X45KG (99LB)

PUSHED FOR TIME SO DIDN'T DO POWER CLEANS (BEEN AVOIDING THEM)


14-11-11
SQ - 3X5X90kg (199lb)

BP - 3x5x75kg (166lb)

DL - 1x5x100kg (221lb)

[slowjoe]

Welcome.

Pretty cool that you made your own bench. Pics?

Age/Height/Weight would help put the log in context.

[OzDamo]

Wasn't really feeling it today but went for it anyways. I've found that even on the days you think your never gonna be able to, you do. I like that.

16-11-11

SQ - 3x5x95kg
PRESS - 3x5x48kg
PC - 5x3x40kg

Was my first time with power cleans so I was just trying to get my form down tonight. I liked tham a lot. I'll really go for it next workout I do the cleans.

Slowjoe - I'll put some pics up tomorrow of my bench. It doesn't look much but sure works well.

[OzDamo]

19-11-11

SQ 3x5x100kg (221lb)
BP 3x5x77kg (170lb)
DL 1x5x110kg (243lb)

Was pretty pleased with this workout. Spent the day helping a friend do some heavy yard work so was feeling spent in the upper body. Bench press was really tough but I made it. Only 2kg jump as I didn't want to miss it.

The grip was having a hard time with the deadlift. Havn't had any problems before, even at heavier weights previously. I was feeling pretty tired today from work earlier. Will see how I go next time. Maybe time to get some chalk I think. Also forgot to try the hook grip. Will give that a go too.

Next workout will see PRs equalled or beat.

[OzDamo]

22-11-11

SQ 3x5x102.5kg (226lb) - :-( - see below
PRESS 3x5x51kg (112lb)
PC 5x3x60kg (132lb)

Well. I was super bummed about my squats. Had been debating in my head about weather its time to go to 2.5kg jumps so I dont stall. Decided to man up and just keep going with 5kg jumps. The squats were feeling a bit heavy , then I decided to stop thinking this is heavy and just push out the reps with power. Set 3 was great, then I went to get the plates off and noticed I'd forgot to stick a 2.5kg plate on one side. BUMMER.

Power cleans were a real chore as I realised I have NO flexability in my shoulders and wrists. Was also more like an upright row. Will keep trying.

WARMUPS.
What are you all doing to get warmed up. I was getting a sore lower back from squats, but did a few stretches before hand and it was pretty good after. Figure I need to start warming up properly now the weights are getting a bit heavy for me.

[OzDamo]

Here's a couple of photos of the bench I made. It uses 85mm x 2.5mm tube (which is way over engineered but was all the supplier had on the day. I used a 50mm angle under each side to screw the wooden top too and used 40mm foam on top. I didn't find a car fabric supplier as recommended by Rip so used suede (it was the cheapest fabric the trimmer had)

SOME DIMENSIONS
1200mm x 250mm wide padding
17" tall to top of wood.

Ideally the height should be 17" to height of compressed foam so could be 1/2" lower. When I'm wearing my lifting shoes with a 3/4" heel in them its OK though. My feet rest easily on the floor and my legs dont feel like they are dangling there like before.

This works MUCH better than the old bench I was using which was too high by a couple of inches. Bench 1.jpg

[OzDamo]

24-11-11

VERY HAPPY - AWESOME WORKOUT

SQ 3x5x108kg +5.5kg (239lb) PR
BP 3x5x80kg +3kg (177lb) PR
DL 1x5x115kg +10kg (254lb)

Had been having a few niggling pains recently, so decided I needed some kind of warm up. Touch toes stretching and shoulder disloates made a huge difference. No more aches today.

Was expecting bad things as sleep and food were down. I've ben doing 1/2 GOMAD but had been putting on a ton of fat so decided to cut that out last week. Didn't seem to slow me down.

On the DL grip was a problem last workout. Was better tonight, but still needed to reset grip between rep 3 and 4. Will be getting some chalk next week to help. Also widened my stance slightly and that made it much easier. With my narrow stance I was squashing my fat gut and getting really winded. Now much better.

Was reading the other day about aggresive gains made by those who made agressive jumps so upped all my weights by my biggest margins yet. Glad I did as I made all my lifts. Some reps were pretty slow, but form was OK and I got them all. Have been making a real effort to dial in form and its helping my confidence in my lifts.

[devilbones]

Awesome bench and cool log. Keep up the good work.