Eirik - I'm gonna be the viking!
Hello strongmen.
Background info:
20 Years old.
183cm
ca 75kg (Don't have a weight : D)
I've been doing sports all my life. Football (eh, soccer..), cross country skiing, snowboard, slalom, basketball, taekwondo, tennis, swimming, running and crossfit (bring on the hate). When I was 19 I went to the army, Norwegian army border rangers up north, guarding those russians and whatnot. Before I wen't to the army my PR squat was about 95kg, DL was 105 or something, and shoulder press about 35-40kg. After the I army the only lift that went up was bench press, as I generally got weaker and weaker. Then I started at a university, and generally just drank beer and got fucked up. Which meant I got even weaker.
Thats going to change. Now.
My goals.
- Get strong.
- Get muscles.
I don't care if I put on fat, if I have to buy new pants, I just want to get strong. Seeming as strong and muscles usually goes pretty well hand in hand, I think I have a nice starting point.
Program:Wichita Falls novice program, which looks like this:
Day A:
Squats: 3x5
Bench: 3x5
Pullups/chinups (rotating): 3xf
Day B:
Squats: 3x5
Press: 3x5
Deadlift: 1x5 OR power clean: 3x5.
Starting weights:
Squat: 60kg.
Bench: 50kg.
Press: 30kg.
Deadlift: 70kg.
Power Clean: 30kg.
Form:I think my form on squats is starting to be pretty good, but I just realized my knees goes a bit forward when I've been going all the way down, ass to grass, and (almost) fixed that by stopping under parallel, instead of all the way down. Bench seems OK, I just need to focus more on lightly touching the chest, instead of bumping it, as I used to. Press is good/ok. Deadlift seems ok. Power Clean: Quite probably effin terrible. Never done those, except a few times in crossfit workouts. Pullups/chinups: Ok!
Eating: I've allways been skinny. To the point where my grandma force fed me butter and denied my sister it. Nice grandma, should have listened more too her. I've been trying to lift for years, but with little progress, which I don't doubt has one single reason. I eat less than I need to grow. My caloric intake goals is this:
Workout days: 5000kcals
Tuesdays/Thursdays: 4000kcals.
Saturday/sunday: At least 3000kcals.
I think I will try to up these after a while, but right now it's very hard to eat 5000 on work days, and 4000 is kind of hard on rest days, and weekends, are well weekends. I'm logging almost everything I eat, just skipping somethings on purpose, so I eat more than I log, to be sure i reach my minimums (some Icelandic candy everyday. If Jon Pall could, so can I)
I started for real monday, six days ago, and it all went well.
Day 1 (A): Monday, 01.03.10
Squats: 3x5 60kg.
Bench: 3x5 50kg.
Chins: 3xf (7,6,5)
This workout was heavier than I though, probably because a four day drinking binge. I noticed that my knees go slightly forward this day.
Day 2 (B): Wednesday, 03.03.10
S: 3x5 62.5kg
Press: 3x5 30kg
Deadlift: 1x5 70kg
Okay, squats kinda heavy, press was a bit easy, deadlift was, well, deadlifts.
Tried to fix knees to forward, didn't really fix it.
Day 3 (A): Friday, 05.03.101
S:3x5 65kg
B: 3x5 52.5
Pullups: 3xf (8,4,3)
I didn't really eat enough before workout, so I was fatigued before the pullups, but pulled (hehe!) through.
Fooooood:
Monday: 4404kcals.
Tuesday: Forgot to add dinner that day, but 3000kcals before dinner.
Wednesday: 5140kcals
Thursday: 4335kcals
Friday: 5573kcals.
Pretty happy so far, and looking forward to next week of lifting. In the mean time, happy weekend.
Oh, and I almost forgot the part I'm most proud of. I'm not going to drink a single drop of alcohol. Going form 3-4 days a week to not a single drop is going to be hard, but getting drunk ain't making me stronger.