The Rise Of Stalin

[Joe Forklift]

Hey I'm Joe from NZ (new around these parts) I am 25 years old and have been lifting for about 5 years.

Fury suggested I start a log on here. Old gym partner used to call me Stalin hence the title.

Started off with lots of running then did typical BB'er routines. Had some success with Stronglifts 5x5, Jim Wendlers 5/3/1, Bill Starrs 5x5 and some "Powerbuilding" routines. Do most of my own programming now.

Done a couple comps (U83kg class), best total is 495kg @ 80.2kg. Squat 165, Bench 130, Dead 200.

Have Squatted 170 in the gym, Benched 140 touch n go and pulled 210 in a Push/Pull when I was a bit heavier.

Got injured at the end of last year maxing squats too often. Have not competed for quite some time. Have been having problems with hips/low back. Seen a Physio and am continuing to see a Chiro.

The goal is to get 3/4/5 plates (540kg total) in competition.

Not sure of current maxes but they are around 125kg Bench, 150kg Squat, 120kg Dead.


Current program looks like this:

Monday: Bench 3x3, Press 5x5, Dips, Pullovers, Curls, Skulls

Tuesday: Squat 3x3, Deads 5x5, Rows, Leg Curls, Crunches, Back Ext

Thursday: Bench 5x5, Lockouts 5x1, Dips, Pullovers, Curls, Skulls

Friday: Squat 5x5, Sissy GHR 5x5, Chins, Leg Curls, Crunches, Back Ext

Still fixing/re-learning form on Squats and Deads but I am confident they will come back up if I put the hard yards in.


Diet is 3000cals+ (work as a scaffolder), usually 300-350g carbs, 200-250g protein, 80-100g Fat. Bodyweight is currently 79-80kg.


Supplements wise I take Multi, Fishoil with breakfast, BCAA's during training and Whey, Malto/Dex, Creatine, Glutamine, Leucine postworkout.


Any comments welcome.

[Joe Forklift]

20/11/2013

Bench 110x3x3
Press 50x5x5
Dips BWx3x10
DB Pullovers 20x3x10
BB Curls 40x3x8
Skullcrushers 28x3x10

[Joe Forklift]

21/11/2013

Squat 125x3x3
Deads 100x5x5
Rows 60x3x10
Lying Leg Curl 9x3x10
Decline Crunch BWx3x10
Back Ext 4x3x10

[Briks42]

I like that 4 day split. How do you determine what weights to use for each exercise each day, week, etc.?

[Joe Forklift]

I like that 4 day split. How do you determine what weights to use for each exercise each day, week, etc.?

The 3x3 is 85% of 1RM and the 5x5 is 65%. I will increase Squats/Deads by 5kg per week and Bench/Press by 2.5kg for as long as possible.

For the assistance I will just increase the weight when 3x10 is achieved.

[Briks42]

The 3x3 is 85% of 1RM and the 5x5 is 65%. I will increase Squats/Deads by 5kg per week and Bench/Press by 2.5kg for as long as possible.

For the assistance I will just increase the weight when 3x10 is achieved.

Gotcha, cool. I'm looking forward to see how this goes.

[Alex Kennedy]

I like that program. Curious to know how you progress the load?

[Fury]

Add some meat to those hammys and the world is yours Stalin.

[Joe Forklift]

23/11/2013 (combined day 3/4 to catch up)

Bench 85x5x5
Lockouts 140x1, 145x1, 150x1, 155x0
Squat 100x5x5
Rackpulls (below knee) 120x1, 130x1, 140x1, 150x1
Fatbar Pullups BWx3x10
Dips BWx10, +10x10, +20x2x10

[Joe Forklift]

25/11/2013

Bench 115x3x3
Press 52.5x5x5
Dips BWx10, +15x3x10
DB Pullovers 20x3x12
BB Curls 40x10, 10, 8 (drop) 35x8 (drop) 30x8
Skulls 28x3x12