59's path to STRENGTH

Right I am an occasional visitor to this site since signing up years ago. Lifting & keeping fit has always been part of my daily routines but recently I decided to focus on the basic compound movements with strength being the AIM – going back to basics in a way and cutting all the non – essential exercises from my routine e.g. bicept curls! Hopefully this log will focus and allow me to track any progress.
 
I have other interests outside of the gym which require me to have good CV fitness and carry heavy loads over long distances – therefore I will not be partaking in a “see food” diet to pile the pounds on, tweaks to my diet will be made and balanced & clean foods included if that makes sense (the main reason is to help getting those lifts up) . I follow the Ross Enamit style training for conditioning , this will continue.
 
My current Stats
Age – 28
Height – 5’9
Weight – 80Kg
 
I have been following a compound only routine and as of Wednesday 30th November 11 my PBs on the big 3 are below (by no means impressive)
 
Bench – 80kg for 8 reps (touching chest)
Deadlift – 110Kg for 8 reps
Squat – 110Kg for 8 reps
 
My weekly routine will look as follows
 
Monday
Bench variations
Dips
Core exercises
 
Wednesday
Pullups
Deadlift
Chins
Core exercises
 
Friday
Squat & associated leg exercises
Military press
 
The past two evenings i have recently acquired a copy of Starting Strength by Rippetoe and studying these videos on both the Deadlift and Squat has already identified holes in my game so to speak technique wise. Tonight i will test out my new found knowledge on the squat
 
In my head i have the rough goals which i want to achieve (not sure why, based on guideance on strength i have read in the past - i think it was 2.5 times BW here though)
 
Squat - 160Kg (2 times BW)
Deadlift - 160Kg (2 times BW)
Bench - 120 Kg (1.5 times BW)

Welcome mate!
 
Best of luck with your goals, training system looks a good one, nice simple and effective. Should be ideal to hit your targets, though if your aim is strength/power i'd lower the reps down to under 5 ideally and up weight.
 
Are you training for anything in particular - sport wise - powerlifting/strongman/other?

Good point on the rep range, the past few weeks I have been really working on my technique but I think your right - its time to drop the reps.

I am just training for fun and because I enjoy it & the positive results :)

Just got back from the gym now, made alot of adjustments to my technique - the squat feels much more solid now :)

Barbell squat (4x8)
Bar
60k (warmup)
80k
120k - only managed 4 reps and a smidge above parallel so need to work on this depth (had alot to think about with the other adjustments I think !)
100k - 2 sets

Leg extensions (4x8)
25, 30,35,35

Hamstring curls (4x8)
6,7,7,8

Military press (4x8)
30,35,40,45

Switched my training to lower reps with a view to increasing the weight, in essence I followed 5x5.

BB bench 5x5 
Bar, 60 (warmup)
80,100,100,100,100

On my 5 reps on the 100 I had spotter assistance on the last.

BB incline 5x5
60,80 x 4 sets

DB flyes 5x5
25,25,25,27.5,27.5

Dips 5x10
15k

Hanging leg raises 4x15
Crunches to finish

Overall still struggling with the bench - had a little pain in my front right deltoid on the 100k - will keep an eye on that.

Tonight did a bit of light cardio - 30 mins in total. 

Warmup
Then a series of bodyweight stations with jogs in between stations. Felt good to do a bit of PT :)

Tomorrow morning - deadlift :)

7am gym session - cant beat it - sets you up for the day
 
Wide grip pullups (bodyweight) - 10,8,6,4 reps
 
Deadlift
bar, 60k (warmup)
80k
120k - 1 rep
120k - 1 rep
120k - 3 reps (struggled with my grip on the first 2 attempts, sorted it by this set though)
100k - 5 reps
 
Happy with 120K (for now) , it was a bit of a struggle and my form was slightly comprimised, I need to work on this, going to read the rippetoe section from starting strenght (already seen vid) for more pointers.
 
Back extensions with 15k plate 4 x 15 reps
 
Chins 4 x 10 (bodyweight)
The deltoid pain i felt on monday in my right shoulder is still nagging - will have to wait for Monday (bench) to see how it is under direct load. I am thinking not too good!
 
 

Early morning 7 am gym session before work.
 
Barbell squat (5x5)
Bar, 60k (warmup)
100k
120k (3 reps)
110k,110k,110k
130k (failed)
 
SLDL (5x5)
60k
80k
90k,90k,90k
 
OHP (5x5)
50k
50k
50k
60k (failed)
50k
 
45 minute session in total

Didn't do much over the weekend as come down with an oxygen sapping cold - I can hardly breathe. Haha

Early morning gym session today.

BB bench
Bar, 40,60,70 (warmup)
80kg x 5 x 5

But disappointed with bench today - I trained without a spotter so had to reign it in a little.

DB flyes
25 x 5
27.5 x 5 x 4

Weighted dips
15kg x 5
20kg x 5 x 4

Didn't cover a great deal - however as its an early morning session I was time limited . Quality not quantity :-)

Early morning session 

pullups
10.10,6,5


Deadlift
Bar, 60,60 warmup
115k x5 x5
Dropped the weight by 5k compared to last week and got 5 sets of 5 compared to going slightly heavier and getting 3,4 reps.

Back extensions
4x5 w/ 15kg plate

Chins
10,10,8,10

The shoulder pain that started last week after benching has subsided. I will incorporate a more thorough warmup from now on. Happy with this mornings session.

Just finished a cardio session - 30 mins

Magic 50
5 rounds of
DB snatch x5 each hand (40lbs)
DB swing x5 each hand (30lbs)
10 burpees

Total time 8:34

8 rounds of shadow boxing. 1 min round, 30 second rest.

Finished with some light stretching

Cardio done in 30 minutes - much more involving than plodding along on a treadmill :)

Some good chinning there mate, what do you reckon you could do for an all out single set?I want to get 15...think I probably around 11/12 at the moment!!!
 
 

blip


Some good chinning there mate, what do you reckon you could do for an all out single set?I want to get 15...think I probably around 11/12 at the moment!!!

 
cheers for dropping in
 
I havent focussed on a best effort set for a while but i would guess 15, once i get to 15 x 4 sets i will start to add a little weight i think

Bench day had to be done on smith as no training partner (gay!)

Smith bench
Warmup - bar,40,80
100k x5x4
80k x 5

DB flyes
20k x5 (warmup)
27.5k x5 x1
30k x5 x4

Weighted dips
20k x5 x5

BB squat
Warmup - bar, 60
100k x5 x1
115 x5 x2
100k x5 x2

Decided to mix it up tonight as I missed the Friday squats because of work so did them after benching , pulled the weight back to 115 and got 2 good sets out rather than 1 rep!. Slow and steady wins the race :)

Some good work going on in here. I did 5x5 for while and it worked really well for me. You've got a strong Bench dude and I can only wish to do chins/pull-ups like that! LOL

Thanks for the kind words, I am enjoying the heavier weights and focus on the big 3 lifts , the bench is my least favourite , I still have some minor tweaks in my form to iron out & will be happier once I can train BB with a spotter again :)

Good luck with your training, I've recently started Stronglifts 5x5 to try and gain strength.
 
I think your going the right way with strength training, I believe it sets a good foundation for future routines, whatevere you choose to move onto.
 
Impressed with your benching, easily looks your best lift.

i like poached eggs


Good luck with your training, I've recently started Stronglifts 5x5 to try and gain strength.

I think your going the right way with strength training, I believe it sets a good foundation for future routines, whatevere you choose to move onto.

Impressed with your benching, easily looks your best lift.

Thanks i like poached eggs (cool name)
 
I spent alot of time in the past training like a BB'er & didnt really make massive progress, i would pick up BB Benching and Deadlifting for a while but then substitute with DB and leg presses - the lack of consistency kind of made me rethink my whole routine and strip it back to basics whilst still keeping the rough outline of Chest/Tris on Monday, Back&Bis on Wednesday and Legs on Friday to allow me to still train with my mate.
 
Training when just focusing on the big 3 lifts week in week out i like, i can measure progress easily, plus the Squats & Deadlifts develop true strength which i think is sometimes missing in the gym becasue everyone wants to get big and shy away from the big compound lifts like Squats & Deads.
 
I have had a scan of your journal, good luck with your goals you seem to be making progress - keeping it slow and steady and maintaining form is the way forward
 
 
 
 

Exactly mate, good form and steady progression will hopefully lead to lifting bigger weights which will in turn lead to more strength and bigger size as a result.
 
Like you say as well, being able to measure progress is a great motivator, that's so much easier to see than looking in a mirror as the body changes are so gradual.
 
One question for you, I know the chins and pull ups are great exercises but is there a reason you don't do barbell bent over rows?

No real reason why I don't do bent over rows- do you think they are worthwhile??

Tonight's activity consisted of lugging a 55lb bergan around for 1.5 hours , the terrain was very much up and down so only covered about 3.5 mile. I have neglected tabbing a bit of late. Good little cardio session :)

Early morning gym session

Pullups
10,8,6,4

Deadlift
Bar,60,80 warmup
120k x5 x5

Yippee- an extra 5k on last week and across 5 sets. Filmed my deadlift, I think my form is fine apart from the lift on the first rep where I tend to round my back - I will keep working on this

Back extensions
4x15 reps with 15k

Chins
10,7,5,4