Attempting to start strength Attempting to start strength

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Thread: Attempting to start strength

  1. #1
    Join Date
    Apr 2012
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    Default Attempting to start strength

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    Hi,

    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.
    Last edited by Derf123; 08-04-2013 at 12:00 PM.

  2. #2
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    Apr 2012
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    Workout today:

    Couple of minutes warm up on the treadmill

    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

    additional work.
    2x8 chin ups, pull ups
    2x8 dips
    Last edited by Derf123; 07-22-2012 at 11:41 AM.

  3. #3
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  4. #4
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    Apr 2012
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    Today's workout

    Couple of minutes on the treadmill

    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.
    Attached Images Attached Images

  5. #5
    Join Date
    Jul 2012
    Location
    Flyover Country
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    2,327

    Default

    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.

  6. #6
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    Apr 2012
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    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...
    Last edited by Derf123; 07-24-2012 at 06:33 AM.

  7. #7
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    Apr 2012
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    Handstand practice, sorry about the feet not being in the picture: http://youtu.be/e9--_U74blg

    I hope you can make out my feet get of the wall.

  8. #8
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    Apr 2012
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    Workout today:

    Couple of minutes warm up on the treadmill

    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.

    http://www.youtube.com/watch?v=hc4PY...ature=youtu.be 2. set of squats. Reasonable depth.

  9. #9
    Join Date
    May 2010
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    Nice progress. Where are you from? Scandinavia like me I guess.

  10. #10
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    Apr 2012
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    Is it that obvious...

    Denmark.

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