5'6'' Beginner Training Log 5'6'' Beginner Training Log

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Thread: 5'6'' Beginner Training Log

  1. #1
    Join Date
    Sep 2020
    Posts
    11

    Default 5'6'' Beginner Training Log

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    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.

  2. #2
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,972

    Default

    What is your age?

    When you write "lack of regeneration" do you mean that you needed a longer rest between sets?

  3. #3
    Join Date
    Sep 2020
    Posts
    11

    Default

    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.

  4. #4
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,972

    Default

    Great beginning. It's nice to see young men taking this seriously.

  5. #5
    Join Date
    Sep 2020
    Posts
    11

    Default

    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)

  6. #6
    Join Date
    Sep 2020
    Posts
    11

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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

  7. #7
    Join Date
    Sep 2020
    Posts
    11

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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.

  8. #8
    Join Date
    Sep 2020
    Posts
    11

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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.

  9. #9
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,168

    Default

    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.

  10. #10
    Join Date
    Sep 2020
    Posts
    11

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    starting strength coach development program
    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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