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5'6'' Beginner Training Log
Bodyweight: 145 lbs
Workout 1 (12.09.20):
Squat: 60kg (132 lbs)
Press: 30kg (66 lbs)
Deadlift: 80kg (176 lbs)
Workout 2 (15.09.20):
Squat: 65kg (143 lbs)
Bench: 52.5kg (116 lbs)
Deadlift: 80kg (176 lbs)
Workout 3 (17.09.20)
Squat: 70kg (154 lbs)
Press: 32.5kg (72 lbs) -> missed the last rep due to lack of regeneration
Deadlift: 85kg (187 lbs)
Workout 4 (21.09.20)
Squat: 72.5kg (160 lbs)
Bench: 55kg (121 lbs)
Deadlift: 90kg (198 lbs)
Last edited by Liamx00; 09-22-2020 at 03:23 PM.
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What is your age?
When you write "lack of regeneration" do you mean that you needed a longer rest between sets?
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Hi,
I'm 17 years old. I meant that i didn't get enough sleep and did not eat enough, so i wasnt fully regenerated and had not that much energy.
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Great beginning. It's nice to see young men taking this seriously.
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Workout 5 (23.09.20):
Squat 72.5kg (was much easier then the last time, will do 75kg next time)
Press 32.5kg (quite easy, 35kg next time)
Deadlift 80kg (finally figured out the proper technique, so now i can start progressing on this)
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Had to be in Quarantine and wasnt able to continue my training.
Workout from 04.10.20:
Squat 70kg
Press 32.5kg
Deadlift 90kg
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Workout from 06.10.20:
Squat 75kg
Bench 57.5kg
Deadlift 95kg
Last edited by Liamx00; 10-10-2020 at 03:23 PM.
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Workout from 08.10.20
Squat 77.5kg (quite easy)
Press 35kg 5/4/3
Deadlift 100kg
Dont know why i failed Press that much... I eat 3000-3500 calories on off days and 3500-4000 on training days. I dont sleep too mich during night time, but i sleep a lot during the day. Maybe you can tell me some reasons why i cant increase press by 2.5kg every workout.
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Good work keeping at it.
The press: Could be a few things. The press will always be your lightest lift, and will always progress slower than the other lifts. Still:
Step one is repeat the same weight next time you press, and try to nail all three sets of 5. Beyond that:
1) Food. Calorie-count aside, are you getting 200g of protein/day? Are you eating enough to gain half a kilo a week right now? Stand on a scale, every week. If you're not up half a kilo a week, you're not eating enough. Some folks will say "Oh no you'll get so fat!" They're idiots. You're 17; you're supposed to be getting larger right now.
2) Sleep. Sounds like you're doing okay on that? 6 hours per day or more is the ticket.
3) Rest between sets. Give yourself 5 to 8 minutes. Take your rests.
4) Bar load: Consider smaller jumps. 1.25kg instead of 2.5 if necessary.
5) Does your press form suck? Post a video to make sure that's not the thing holding you back.
Address these first, and also reattempt 35kg. If your second try at 35kg doesn't go well, there are additional tips more in the programming department.
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Hi, thank you very much! I will try all of that. Should I do bench workout next or first try press again?
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