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Thread: The Rise Of Stalin

  1. #1
    Join Date
    Nov 2013
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    59

    Default The Rise Of Stalin

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    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.

  2. #2
    Join Date
    Nov 2013
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    20/11/2013

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

  3. #3
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    Nov 2013
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    Default

    21/11/2013

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

  4. #4
    Join Date
    Feb 2010
    Location
    Philadelphia
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    Default

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

  5. #5
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    Nov 2013
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    Quote Originally Posted by Briks42 View Post
    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.
    Last edited by Joe Forklift; 11-21-2013 at 11:30 AM. Reason: adding stuff

  6. #6
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    Quote Originally Posted by Joe Forklift View Post
    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.

  7. #7
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    May 2012
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    Atlanta
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    Default

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

  8. #8
    Join Date
    Jun 2011
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    Default

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

  9. #9
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    Nov 2013
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    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

  10. #10
    Join Date
    Nov 2013
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    59

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    starting strength coach development program
    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

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