Been going for 4 months, so thought I'd start a log now.
starting stats were:
33 years old
198 cm
93 kg
stats today
4 months older, seen some good gains here
198 cm no gains here, (suggestions)
101 kg
start lifts 1RM
Bench 85kilo
Squat 90 kilo
Deadlift 170 kilo (horrible form)
Press 45 kilo
Best lifts as of now
Bench 120 kilo
squat 145 kilo at parallel
deadlift 195 kilo
press 72,5 kilo x 2
Power clean 92,5 kilo - ( haven't really pushed further, as my technique needs a lot of work)
Best lifts as of 14th Feb 2013
Bench 130.4 kilo
squat 156x5 kilo below parallel max 1 rep 160
deadlift 220 kilo
press 90.5 kilo
Power clean 225 lbs - ( haven't really pushed it, not a focus lift )
Best lifts as of 1st Aug 2013
Bench 137.5 kilo
squat 177.5 2 singles kilo below parallel
deadlift 240.4 kilo
press 90.5 kilo
Power clean 225 lbs - ( haven't really pushed it, not a focus lift )
August 3rd 2013
Squatted 181,5 kg 400,14 lbs
Total now 1233 lbs and I'm a 200, 300, 400, 500 lbs lifter press/bench/squat/dead.
main work out with normal warm up sets up to work sets.
115 kg squat 3x5
67,5 press 3x5 missed last 2 on the last set
70 kg power clean 3x5 pulled from Eleiko 10 kg plates
main work out with normal warm up sets up to work sets.
117,5 kg squat 3x5
100 kilo bench - felt heavy ended up with 3x3+1 and then did 90 for 5 reps.
150 kilo deadlift 1x5 felt really good.
additional work.
1x8 chin ups, 1x8 pull ups both plus 10 kg
2x8 dips plus 10 kg.
1 minute 24 kilo kettlebell swing.
Got to wear a weightlifting belt for the first time today - squatting and deadlifting - makes an amazing difference to my lower back - felt the squats hit my butt much harder than without the belt. Great stuff.
In that picture, your wrists are hella bent. Can you rotate your hand around the bar to make your wrists straight? It helps to ensure your tiny (in comparison to your trunk) arms aren't bearing the load of your squats.
Keep in mind that I'm far from an expert, but it looks like you're doing a little bit of a good morning out of the hole, as in your hips come up but your chest doesn't, which causes your trunk to be more horizontal. Good work though overall! If I'm doing the math for the kilos right in my head that's some pretty decent progress.
I realise my wrists bend, but they are not carrying anything or so it feels. If I want them to not bend I need a wider grip, but then my fingers are touching the rack.
I do have some forward lean, which I can't really get rid of, if I'm more upright, I'm nowhere near reaching parallel. Should I place my bar higher? I will admit that the length of my body makes me look rather less elegant than most...
main work out with normal warm up sets up to work sets.
120 kg squat 3x5 Apparently, I can't count anymore, as I did 6 reps on each...
67,5 press 3x5 solid
80 kg power clean 3x5 pulled from Eleiko 10 kg plates
additional work.
2x8 chin ups, pull ups with 10 kg added. Last 4 pull ups BW.
2x8 dips with 10 kilo added.
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Attempting to start strength
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