View Full Version : Beginner's PL journey

01-03-2010, 12:33 PM
Weight: 79kg
Age: 20
Current 1RM: 140kg Squat, 100kg Bench, 180kg Deadlift
Goals after 12 weeks 150kg squat, 110kg Bench, 200kg Deadlift. @75kg
Template used: westside
Max effort exercises used: Band bench, close grip bench, floor press, bench with feet on pad.

DE Bench Day
9x3 60kg These are much easier now that I try to drive with my legs first rather than at the same time as my upper body muscles.
Seated Bradford Presses 4x8 30kg
JM Press 1x 6 45kg, 1x6 40kg, 1x6 30kg. Just trying to find the right weight to use. A lot of people go way to heavy on this exercise and end up doing it completely wrong.
Pullups 3x7
Swiss Ball Crunches with plate behind the head 5x8 2.5kg. Much harder on ball since you can stretch the abs a lot more.

01-04-2010, 03:06 PM
ME Good Morning
3RM 85kg. Might use less weight next time. Its hard to tell whether or not I am turning it into a quarter squat.
RDL 5x10 50kg.
Single Arm DB Rows 4x10 40kg. The weights do not go any higher in this gym.... guess I will just have to add in more sets.
Standing Abs 5x10 30kg. That was easy. Will use more weight next time.

I'm quite annoyed at the gym being closed and me not being able to do my DE bench day. I hope this never happens in the future.

01-04-2010, 03:55 PM
Why is the gym closed? Strong lifts in here...Thanks for stoppin by my journal!

01-07-2010, 11:06 AM
ME Bench
Banded Bench 1RM 70kg. The bands just completely threw me off. Oh well. I will do better next time.
Rolling DB Extensions 6x10 10kg
Pullups 3x8
Underhand Grip Facepulls 3x12 25kg
Barbell Side Bends 3x10 5kg. Felt really awkward.

Now that I can bench 100kg I am gonna use bands on my DE days. Just gotta make sure that I use proper technique. Gonna do them 3 weeks bands then 3 weeks straight weight to avoid ****ing up my joints.

01-08-2010, 04:22 PM
DE squat/deadlift
Box Squat 10x2 85kg
Deadlifts 6x1 110kg. I had my shins touching the bar this time. Some of the reps felt really easy and some were really hard. I think it was to do with the positioning of my shoulders. I also have to remember to pull back as well as up.
Dimmel Deadlifts 3x15 105kg
Pullthroughs 5x10 30kg. Couldn't get the strain on the hamstrings. Will look up Dave Tate's tutorial to see how this is meant to be done.
Hanging Knee Raises 3x7. Thinking of doing these more often.

I don't ever want to do 2 workouts without the day in between again. I am exhausted.

01-10-2010, 05:50 PM
DE bench day
9x3 bench. Technique slowly coming together. When I bring my head up to look at the bar it gets me into a bad position at the bottom.
Bradford Presses 5x9 reps 30kg. I had to go to failure to reach these. I am improving in every assistance exercise except this one. It might be a sign that my body does not want a high intensity shoulder exercise. I watch Louie's dvd's and he says to avoid high intensity exercises but then i see nick winters doing them and i just get confused.
JM Presses 3x6 35kg Can't seem to get these down.
Pullups 1x9 1x8 1x7
Swiss ball sit ups with plate behind head 5x10 5kg

Considering scrapping the bradford presses if I continually fail to make progress.

01-11-2010, 02:14 PM
ME squat
squat/goodmorning combo 5RM 95kg. Tried 100kg then got bad pain in my lower back on the 2nd rep. Must've forgotten to arch.
RDL 5x10 60kg
Single arm DB rows 6x8 40kg
Standing Abs 5x10 40kg. Considering doing these more upright to hit my abs a bit more.

01-11-2010, 04:14 PM
What's a squat/good morning combo?

01-12-2010, 03:02 AM
You go down doing a good morning until you are just above parallel, then turn it into an ATG squat.

01-12-2010, 01:14 PM
Band Chest Press 100 total reps.
Gonna try a contrast shower and see how that goes.

01-13-2010, 12:51 PM
ME Bench
Incline Close Grip Bench Press 3RM 70kg. There were no spotters around so I did not add anymore weight.
Rolling DB Extensions 6x8 12kg.
Barbell Rows to sternum 6x10 55kg.
Underhand Grip Facepulls 3x10 30kg.
DB side bends 5x10 26kg.

I am remembering to initiate the press with my legs now. I need to remember to tuck my elbows and keep my head on the bench.

01-14-2010, 09:26 PM
Keepin up the strong lifts I see! I always forget to tuck my elbows too on bench... Did the contrast shower help you at all?

01-15-2010, 04:15 PM
DE Squat/Deadlift
Squat 12x2 70kg. 1x100kg. 1x120kg Nothing I could use to make a parallel box so just did them freestyle. The belt I am using now gives me more power out of the hole as well as more stability. Sometimes I felt I was squatting onto a bouncy castle.
Deadlift 8x1 90kg. 1x120kg. 1x140kg They felt really easy until I worked up. Must've forgotten something technique wise.
Dimmel Deadlifts 3x15 110kg.
Swiss Ball Leg Raises 3x8. No ab slings and I didn't want to feel that pressure in my shoulder blades from doing hanging leg raises.

Since my waistline is small I was thinking of wearing the belt a little tighter than usual. I can't seem to push out my waist very far. I think I would be able to get more abdominal pressure if I had the belt a little tighter. I will also have to swap my below parallel box squat ME exercise for something else.

The contrast showers helped. I should do them more often. Forgetting to tuck is a sure way to get yourself injured. We had better get that sorted fast.

01-17-2010, 12:57 PM
DE Bench Day
Band Bench 45-50kg 6x3. Felt awkward at first but gradually got used to it. Managed to get all my reps in roughly 3 seconds.
Seated Military Press 3x6 40kg. Taking the volume down on shoulder pressing work and seeing how my body responds to this.
JM Press 3x6 40kg. Finally got this exercise sussed. Felt it in the tricep muscles right near my elbows. Will start increasing the weight on this.
Roman Chair Situps 5x10 Much harder than I had anticipated. Put a plate behind my head and got pinned to the floor.
I am leaving out upper back work since my back was still really sore from carrying all of my luggage around.

01-20-2010, 04:25 PM
ME Bench Day
Close Grip Bench Press 1RM 90kg. I consider this an improvement from last time since it was paused rather than touch an go. I keep forgetting to tuck my elbows and keep my head down. I'm gonna do 3RM instead to get some more practise.
Rolling DB extensions 6x10 12kg
Pullups 2x8 1x6
Band Pull Aparts 3x10
DB side laterals 3x12 6kg
Standing Abs 3x10 20kg. I have no idea why but I couldn't even take the weight I used previously out of the rack. Figures.

I have been on the 12 day intro to the anabolic diet for 1 week now and I have not really sufferred any negative side effects that were supposed to happen during the carb burning to fat burning phase. I guess this means that my body is very well suited to using fats as an energy source. I also find that I don't have energy crashes that I had when I was using carb cycling. I hope this continues.

01-24-2010, 01:01 PM
Bench Press 9x3 60kg. Decided to use bands ever other week.
Overhead Press 3x5 42.5kg. Lower body was squirming around. Don't know wtf happened.
JM Press 3x6 42.5k. My triceps are incredibly sore.
Weighted Roman Chair Situps 5x8 10kg.

I need to be patient and make sure that my feet are set in the right place before I unrack the weight.

01-24-2010, 01:02 PM
DE Squat/Deadlift
Squat 12x2 75kg
Deadlift 8x1 100kg
RDL 5x10 70kg
Chest Supported Rows 5x10 50kg
Swiss Ball Leg Raises 3x10

Forgot to put this in.

01-26-2010, 09:13 AM
ME Deadlift
Deadlift with me standing on a block 1RM 180kg. Felt pretty damn good. It was a real fight but I managed to get it in the end. With Street Fighter 4 Guile's theme in my head nothing can stop me lol. If only I remember to use my hips when the bar gets to my knees sigh. The block was larger than the one that I used in the gym back at home which makes me feel even better. Now that I have deadlifted off a block the same weight that I did when I tested my max I know I am stronger.
Dimmel Deadlifts 3x15 115kg.
Pullups 3x5
DB side bends 5x8 30kg

I don't know how my body is going to respond to doing two ME days in a row. I didn't work out yesterday because I wanted to study for my exam. It's time to sort out my degree and apply the characteristics I have learned in the gym to my chemistry.

01-28-2010, 06:29 AM
ME Bench
Floor Press 3RM 80kg. I think my body was just too burnt out from the day before. My upperback was the sorest it ever was.
Rolling DB extensions 6x10 12kg
Straight Arm Rear Delt Raises 3x10 6kg. Way too easy. Will do it with 10kg next time.
DB side laterals 3x10 6kg.
Standing Abs 6x8 15kg.
Skipped the back work to make sure it had time to recover for my next workout.

02-02-2010, 06:10 AM
ME Good Morning
Wide Stance shallow good morning
I tried to do the standard goodmornings that I did last time but my back muscles kept on cramping up at the bottom.
3RM 120kg
RDL 5x10 80kg
Seated Chest Supported Row 5x10 55kg
Standing Abs 5x10 17.5kg

Missed two workouts due to disorganisation. That will never happen again.

02-03-2010, 04:04 PM
ME Bench
Bench Press 4RM 87.5kg. Forgot to add the 1.25 kg plates to either side. Was urged on by my spotter to do one more rep. Managed to keep my head down. Need to flex my lats at the bottom. It seems when i remember one thing i forget another. I am pleased I can do these with a pause at the bottom.
Panora Presses 6x8 22.5kg
DB rows 3x8 45kg.
Seated Rear Straight arm laterals 3x8 8kg
DB side laterals 3x8 8kg
Side Rack Deadlifts 6x8 bar

02-05-2010, 01:54 PM
DE Squat/Deadlift
Squats 10x2 85kg
Deadlift 6x1 110kg Thinking of doing these on a block on my next 3 week cycle to change things up.
Dimmel Deadlifts 3x15 120kg
Pullups 1x6 1x5 1x5. Much more difficult going until your shoulder blades are squeezed together to get the full range of motion.
Weighted Roman Chair Situps 6x8 15kg.

I looked back at the time that I spent on the initial phase of the anabolic diet and found out that I had only had no starchy carbs for 10 days rather than 12. I am going to start the initial phase again on Monday. I weigh in at 78kg right now. I am not sure how I should manage my weight until contest. I want to gain a few more kgs. But I want to make sure that I get into my weight class with a very low BF. I want my weight to comprise of mostly muscle since fat does not move weight, muscle does. I have no idea why so many PL's don't give a **** about BF when they would be lifting more if more of their current weight was muscle rather than fat. I have also found out from the author that it is bad to eat carbs after a workout. My entire world has just been rocked.

02-13-2010, 02:05 PM
DE Squat
Squat 12x2 70kg.
Deadlift Standing on a block 8x1 90kg
Dimmel Deadlifts 3x15 130kg
Pullups 3x4 I just give up. Gonna do some T-bar rows instead.

I will be making a slow and steady cut to 75kg from 80kg for my contest in May. Should be more than enough time to do it.

02-16-2010, 05:23 AM
DE Bench
Bench Press 6x3 60kg
JM Press 3x8 30kg. I will get this exercise down eventually. Remeberring that the bar is not supposed to be able to touch my throat and my elbows should stay up and at a 45 degree angle.
Chest Supported Rows 5x10 60kg
Leaning One Arm Side Raises 2x10 6kg

ME Good Morning
Seated Good Morning 3RM 120kg
RDL 5x10 100kg
Pulldown Abs 6x10 22.5kg

02-23-2010, 03:36 PM
ME Deadlift
Worked up to 180kg. Managed to do this without too much trouble.
Tried 190kg but only got it to the knees. I no motivation to train today. Just dragged myself to the gym. I don't know why I decided to max out. Need to learn to resist that temptation. My technique was bad. I just felt the bar slipping away from me. I will always remind myself to just go for triples the morning of every ME day from now on. I am also going to doing my main lifts one day and the assistance work the days after.

02-25-2010, 09:38 AM
ME Bench
Floor Press 85kg 4RM. I thought I had one left in the tank after the 3rd rep so I just went for it. Form was disgusting but it went up. This was done with no spotters.
Single Arm DB Row 3x5 50kg. It's a shame these are the largest DBs in this gym.
Key Presses 6x10 15kg
Seated Rear Delt Raises 3x10 15kg
Standing DB side laterals 3x10 6kg
Standing Abs 6x10 15kg

I went on the scale today and I weighed 79.5kg. I must've made some big mis calculations. I still think I have enough time for it to come off though. I need to learn to tense every muscle when I am benching not just my upper body.

02-28-2010, 03:40 PM
DE Bench
Bench Press 9x3 60kg
JM Press 3x6 35kg
Chest Supported Rows 5x10 75kg
H rolls 3x10 5kg
Leaning DB side laterals 2x12 4kg

03-07-2010, 04:38 PM
DE Squat
Squat 10x2 85kg
Deadlift 6x1 110kg

DE Bench
Bench Press 6x3 60kg
JM Press 3x6 37.5kg
Chinups 3x5
H-Rolls 3x12 5kg
Leaning DB Side Laterals 3x12 5kg

03-16-2010, 06:42 AM
ME Day
Seated Shallow GM
Worked up to 135kg. Could have gone higher. Pleased with the PR. Done with no belt cos I forgot it

03-19-2010, 05:02 AM
ME Bench
Incline Bench Off Pins 1RM 85kg
40kg 3
60kg 3
75kg 1
85kg 1
90kg 0

Key Presses 6x8 20kg
Chinups 2x6 1x5
Seated DB Side Laterals

03-20-2010, 02:54 PM
DE Squat
Squat 12x2 70kg.
Deadlift 8x1 90kg.
Reduced the rest time to 30 seconds. My hamstrings got very sore during the squat. My speed in the deadlift has gone up considerrably. After reading starting strength I realised that my shins should have been an inch or two behind the bar when I was standing. The reps felt a lot easier.
Contrast shower

Weighed in at 77.5kg this morning. 3.5kgs were lost within just a few days. I'm guessing this is all just water. As long as it is not muscle I am not complaining.

03-25-2010, 04:22 AM
ME day
Deadlifts 165kg 8-10 reps. Didn't plan to do this many. Lost count on the reps. Could have gone even higher if the gym instructor or w/e she is didn't come over to me and complain. I don't really care about my partner anymore lol. It is seriously time to change gyms. Unfortunately Hull is the worst place in England to accomodate a PLer. The set became a rest-pause set as I found that I had to take a few seconds every set to reposition myself.

03-26-2010, 11:07 AM
ME Bench
CGBP 4RM 85kg
I planned to get 5 but the final rep went badly. Only got it half way up. The bar just suddenly jolted away from me on the way down. Also was forced to go into the power rack with a less than adequate bench. Anyway it is a 5kg and 1 rep PR over my previous record.
Panora Presses 3x9 20kg Decided to stop after I got a nagging pain in my left pec.
Chinups 3x7
H rolls
Seated DB Side Laterals.

03-29-2010, 04:49 AM
DE squat
10x2 75kg
Deadlift 6x1 100kg
Low Back Machine 3x8 Full Stack
Evening Workout
Band Leg Curls
Standing Pulldown Abs

Because of money issues I will not be able to go to the contest on May 1st. My parents were gonna give me some extra cash by things just didn't turn out as we had planned. I only have enough money for my food, rent and gym membership atm. I will still go for the new PRs on May 1st. I will have the lifts put on youtube.

03-29-2010, 05:09 AM
Looking strong in here. Keep it up.

03-30-2010, 06:15 AM
DE Bench
Bench Press 9x3 60kg.
JM Press 3x5 42.5kg
Chinups 1x8 1x7 1x7
Rear delt work
Don't know what this exercise is called. You lie down on a bench sideways with one a DB in one hand near the floor. You then raise the DB 180 degrees and lower it back down keeping your arm slightly bent.
3x8 5kg.
Leaning DB side laterals 2x12 On the second set I just felt it on my joints rather than the muscle so I just stopped.

Found some new inspiration in Oleksander Kutcher. Just found him whilst browsing. I haven't heard anything about him recently though. He must've just disappeared off the face of the Earth like a lot of lifters do. Enjoying my pizza and chocolate.

04-08-2010, 01:37 PM
Had to miss a day due to the gym being closed.
DE Bench
Bench Press 9x3 65kg. After being told that the bench is a flat wave principle where the weight is kept the same for 3 weeks and then increased as long as the user is able to maintain good speed I decided to take the weight up. My speed ended up the same so I think I made the right choice.
Ez Bar extension 6x10
Chinups 1x9 2x8
Standing DB Side Laterals
That rear delt exercise that I described last time.

04-14-2010, 10:32 AM
ME Squat
Squat 1RM144.4kg. Got this on my 2nd attempt. Part of me was saying it was high. The rest said it was fine. My technique is getting better. Learning to push back against the bar first out of the hole. I can't help thinking that I am holding something back. Perhaps I am just scared. I am going to continue maxing out in the squat instead of doing my variations. I think this is the best way to improve my technique with maximal loads on my back. I don't think I will burn out since my motor skills in this exercise are just awful. The gym closed earlier than I thought it would. I will do some assistance work with bands tomorrow. As I get used to maximal loads I will learn not to hold back. I have no idea wear my belt has gone. I am looking where to buy a new one. Any ideas? The belts on elite fts look promising.

DE Squat
Squat 12x2 70kg
These felt easier with the gut that I got from carbing up too much.
Deadlift 8x1 90kg Half of these were sumo just to mix things up.
Standing with a barbell on my back
160kg x10 seconds
160kg x10 seconds
160kg x30 seconds was feeling masochistic.
Will do some band leg curls later.

This was the final carb load. Will be low carbs until my test.

ME Bench
Regular Bench 5RM 100kg. Was paranoid about the spotter. I ask him like 3 times if he helped and he said no. I am pleased about this PR but still angry that my technique is not there. I did not use leg drive. I am still getting a little scared before my lifts too.
Tate Presses 3x10 15kg 3x10 10kg
Chinups 1x9 1x7 1x5
Seated DB Side Laterals 3x12 8kg
That rear delt exercise 3x10 6kg.

The assistance work didn't go so well.
This morning I felt very aggressive and then sleepy later on. Has anyone else experienced this?

04-29-2010, 05:38 AM
ME Squat
Squat. Worked up to the same as last week and got it. Then tried 147.5kg and took it out wrong resulting in the plates falling everywhere.
Negative GHR 3x3
Low Back Machine 3x12
Standing Ab Pulldowns 3x10

DE Bench
Bench Press 60kg 6x10 didn't do the wide grips because my shoulders were feeling quite beat up.
EZ bar skull crushers 6x10
Lat Pulldown 3x8
H-rolls 3x10

Squat Stuff
Knees were feeling batterred so I just did some stuff with bands.
Band Leg Curls
Band GMs

These were done with enough tension to make it an actual workout rather using the smaller tension that I do in my extra workouts.

ME Bench
Seated Military Pin Press 1RM 90kg
I was gonna do my incline bench off of pins but there was a big waiting list for the bench and I couldn't be assed to wait. I got this exercise after watching one of the old westside bench videos. These were done with the bar about an inch above my head.
Tate Presses 6x10 15kg
Narrow Dead Hang Pullups 3x5
Rear and Side Delts

ME Squat
Tried 150kg several times and failed either because of depth or because I was afraid of the weights falling off the bar. The bar is already slightly bent and the collars are pretty ****. I was able to slide them up and down the bar easily. The only straight bar is one that has no knurling in the middle.
120kg x3
Wide Hack Squats

Did DE days on Monday and Wednesday. That is all I will do until I test myself out on Wednesday.

I have signed up for a programme and assistance from Westide Barbell's very own Jay Fry. He should be able to help me with my goals.

05-04-2010, 05:04 PM
Couldn't resist the urge to max out after watching Oleksander Kutcher, Vlad Alhazov, Chuck Vogelpohl and Sam Byrd squat. I squatted 150kg but wasn't satisfied with depth. So I didn't again deep. My form was as ugly as **** but I got it up without too much trouble none the less. It seemed that everything would go wrong when I got it out of the rack since I was shaking and everything but I was just too crazy to stop there. Will do the bench and deadlift tom with my partner.

05-05-2010, 12:11 PM
Twas a bad day today. I couldn't even bench 100kg let alone 110kg. I warmed up till 90kg( i say warm up but even 90kg felt heavy today). Then went to 110kg and I bearly even got the weight off my chest. How on earth I went from benching 100x5 to not benching 100 is beyond me. My right shoulder felt bad afterwards so it was most likely technique. Bad luck must've been part of it too.

On the deadlift I got 190kg.

I'm going to move up a weight class because I don't really think I am filling out my frame enough (I'm 170cm). I'm not really gonna follow any particular diet because I just want to keep things simple. I will eat as clean as I can most of the time.

Not sure whether to continue maxing out in the squat on my ME days or to go for triples. I'm not going to to the variations since getting better at maintaing tension under maximal loads in the squat is the main goal for me right now. I want to take advantage of how anabolic the exercise is. I also want to continue getting better at keeping tension under maximal loads. Perhaps going for a max and then doing some back off sets would be the answer. The DE squat days will be replaced with Louie's programme to test whether sumo or conventional is better for me. If I could I would max out in the bench regularly like in the squat. However my joints just would not be able to take it. I'm gonna follow the programme Jay Fry has sent me.

05-10-2010, 02:21 PM
Squat 135kg 6 reps.
Bodyweight Leg Curls 3x5
Low back machine 3x10 Stack +10kg
Pullups 3x5
Standing Abs 3x10 20kg

My knees starting hurting bad walking to the gym. But they were fine after warm ups. I should've just maxed out.

05-14-2010, 12:26 PM
So much going on in my life right now with exam pressure and dealing with card fraud. It's a miracle I could get to the gym.
ME Bench
Floor Press
110kgx1 Said it was high and my partner agreed.
105kgx1 Got to half way and was really struggling. My partner just put his fingers on the bar for a second then I blasted it up. Strange.
Fry Press 3x8
JM Press 4x8
Tate Presses 3x12
Pushdowns 3x12
Yates Rows 4x8
Row Machine Shrugs 4x8
Side Delts

Seemed that I was always out of position when the bar was handed off to me since my shoulders were always forward. Think the J hooks of the rack are just too high.

Sumo Deadlifts 15x1 95kg. Experimenting with different stance widths. Haven't found the best one yet. Struggling to get the technique in.
Bodyweight Leg curls 3x5
Smith Machine Shrugs 3x10
Standing side to side abs.

05-19-2010, 05:10 AM
ME bench
Reverse Band Bench 1RM 130kg. Could have gone higher since this went up without to much hassle. My training partner was not there though. I think that having 140kg over my face without a spotter I can trust is just stupid.
Close grip bench with lightenned method. 2x failure
Rolling DB extensions
Single Arm DB extensions
Yates Rows
DB Shrugs
Rear and Side Delts

I like the reverse band bench because it is helping me to increase my confidence in using higher weights. It also teaches me to think through the lift rather than just mindlessly pressing it. I also found out a new trick which is to hold the weight for a few seconds when take it out of the rack first. The bar kinda just sinks into a bit more which reduces the range of motion.

05-23-2010, 02:27 PM
DE Bench
Banded Bench 9x3
JM press 3x8-12
Tate Press 3x12
Shoulder injury prevention

05-24-2010, 09:19 AM
Squat 140kg 6 reps. Didn't expect this.
Bodyweight Leg Curls
One arm seated rows
Upper Back work

05-30-2010, 02:15 PM
DE Bench
Banded Bench 9x3
Tate Presses 3x12 15kg
Pushdowns 3x12 20kg
Yates Rows 3x8 90-100kg
Injury Prevention Exercises

06-04-2010, 03:57 PM
Forgot what I did in my bench workout.

3RM 145kg. I lost the tightness in my back on my 3rd rep and my back started to round. I guess this is why people do singles. Because as you do more and more reps your form gets worse and worse.
Bodyweight leg curls 3x5

I'm not sure what to aim for next week. Whether it be more reps or more weight. I need to get a belt too.

06-10-2010, 05:34 AM
ME Bench
regular bench 2rm 95kg. My bench has gone down since the 100x5. From this I can see that my 1rm is going to be slightly over 100kg. I would say that I have been getting weaker but my squat has been going up. Perhaps one of my muscle groups is being overtrained.
rolling db extensions
single arm db extensions
db shrugs
injury prevention exercises.

I have been looking for gyms to work out in my hometown of Basingstoke. The equipment is not the best here. I am trying my best to get all my meals in me.

06-11-2010, 03:57 PM
145kg 2 reps. Very poor positioning lead to my downfall. This whole thing with reps really isn't teaching me to maintain proper form because my first rep is great then my others just get worse. There was no one to spot me today. The squat rack will only stop the bar from falling when I am atg with my back rounded.
Kettlebell swings These were actually quite fun. What other kettlebell exercises can I do for squat/deadlift assistance?
Seated Cable Rows
Standing Abs

I want to make a plan for what I am going to do for my 3 lifts. I am thinking about my ME exercises for the bench. For the squat all I am going to do is squat. I would do the same for the bench but my joints just won't take it. For the squat I am not going to do anymore than 2 reps. For the bench I am thinking of various shoulder pressing variations. The actual bench is gonna have to be one of the exercises just to maintain technique with maximal loads. The time frame will be 12 weeks.

06-14-2010, 02:22 PM
Squats 5x5 115kg

06-16-2010, 11:35 AM
Military Press 60kg
JM Press **** these. Cba to learn them anymore.
Tate Presses. Workout had to be cut short.

06-20-2010, 10:59 AM
Squats 5 reps

Bench Press 5 reps

Yates Rows 5 reps

DB swings

Using Bill Starrs' 5x5 intermediate template because it is simple and does not require spotters.

06-24-2010, 01:32 PM

Squat 5 65
5 81
5 97
5 97
Military Press 5 31
5 37
5 43
5 49
Deadlift 5 93
5 111
5 130
5 148

Numbers were rounded up accordingly from the spreadsheet.

06-25-2010, 04:44 PM
5 62.5kg
5 82.5kg
5 97.5kg
5 132.5kg

Bench Press
5 45kg
5 55kg
5 65kg
5 75kg
3 85kg

Flew up. I took the bar down slower than usual and really made sure that the burden of the weight was where it was supposed to be.

Doing these instead of rows.

Single arm db extensions
Rear Delts

Completely forgot about the sets of 8 reps. Oh well.

06-28-2010, 01:37 PM
5 62.5kg
5 87.5kg
5 100.2kg
5 117.5kg
5 132.5kg

Bench Press
5 45kg
5 55kg
5 65kg
5 75kg
5 85kg

Barbell Rows
5 45kg
5 55kg
5 65kg
5 75kg
5 85kg

DB swings 2x10 26kg
Pulldown abs 4x10 50kg

This workout was hard. Taking this as a sign that I need to up my calories since this stage should be easy. I felt drained before I touched the bar.

06-30-2010, 11:10 AM

I put in the more recent 145x2kg squat in my spreadsheet rather than the 140x6kg to improve the accuracy of where I am at now. The deadlifts were really hard. I had seen that Mark instructed his athletes to have the bar over the middle of their foot when they stand up next to the bar. It made my lift seem harder. Perhaps I just put it in the wrong place. There could be other things wrong with my technique. When I get back to uni I will search for competitions nearby. My microplates have arrived which should help me make linear progress in my bench and OHP.