I was inspired by the success that just t had on this program, and like him squats are by the amount of squats involved. Also thanks to Noname for inspiration, and reassurance that someone else on this board likes to eat pizza.

I train at home in a well equipped garage at the moment, but trained as part of sports I was involved with at uni (for high reps) since 2003, but never did squats there, only leg press, hence I have issues with them as I've got no-one to coach me on form. I'm also recovering from a shoulder ligament injury, so I'm keen to go light for a few weeks to give it a bit of a rest. I'm natural at present, but considering options regarding AAS.

I intend to follow the Bill Starr linear progression plan:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

Anyway, today's workout, the intention was to get baseline readings to set up the program.

Warm up - jog, row, boxing
Only problem with this is that I caused the shoulder injury to flare up a bit when boxing - just when I thought it had gone away This makes military press impossible without risking serious injury.
Plenty of stretching followed, keep sipping water, the usual basically that I do every time.

Bench press
My usual training is 4 sets of 6-8 @ 110 kg, with a 1RM of 145 kg
60*6
100*2
125*3 (nearly 4 but shoulder hurting meant I was going slow to avoid further damage)
--> 5RM estimate is 118 kg

Squat
I can count the number of squat sessions I've done on one hand, but I'm good at leg press and can take the weight, it's just technique. Set the catches fairly high just in case.
60*6
100*5 - felt quite light, just below parallel, form was good
140*1 - went too deep and caught the catches, ended up arcing my back a bit so didn't go for any more reps. It's the first time I've tried this weight, so happy that it went up.
--> 5RM estimate can be 110 for now, I need to practice form not ego boost.

Deadlift
Has a habit of causing low blood sugar if I don't eat well before a training session. Usual training is 4*(170*6), 1RM is 220
20*10
60*5
100*5
140*2
180*8
No idea where that came from, but very happy all the same!
--> 5RM estimate is 199 kg

Pendlay Rows
I've not done these before, but I used to do a lot of prone rows on a bench, so the motion's comfortable enough. I was getting a bit tired by this point though, so straight in
60*6 comfortably
80*6 and couldn't do another
--> 5RM of 83 kg

Incline Bench
Decided against standing military press due to my shoulder needing as much support as possible, still decided to go fairly light just in case as I intend to use these to aid recovery
20*8 painless
60*6 nice and slow, not too heavy but more weight would have been too painful
--> 5RM of 62 kg

Overall not too bad, annoyed at the injury, but I know how to sort that now. Totting up 1RMs gives me a total of 505 kg for the big three - Woo Yay! But I know in all honesty that my squat form is probably so bad spotters would have grabbed the bar in horror, so the ego can go and sit on the naughty step

Anyway, pictures will follow at some point, and I'll probably take some measurements at the same time

ORIGINAL: Mouser

Anyway, pictures will follow at some point, and I'll probably take some measurements at the same time

Hopefully sooner rather than later!


Some decent poundages there!

What's your bodyweight?

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

My Journal... ##Getting back into it! ##

Good lad. Sure you will like the routine.

Dont worry about going light on the squats. The weight soon rises and it helps you with getting the form better. Also should be good for the shoulder as you wont be going too heavy for a while.

What you think to the pendlay rows? I miles prefer them to regular as you can guage progress better and the feel more explosive.

quite excited to see how you progress actually

My Training Log!!!

Weigh about 83 kg / 13 stone, height is 183 cm / 6', 25 years old.
Although today my diet would make those who give dietary advice chase me with a pointy stick

Thanks just t, and indeed, light weights to help the shoulder does make the whole thing sound a lot better.

Pendlay rows felt quite good... I kept trying not to just use momentum or leg drive, and approach them the same way I would dumbbell rows - like starting a chainsaw. If you like the explosive feeling then the best advice I can give is this - think NINJA ELBOWS! Sounds ridiculous but think about someone standing behind you and you're going to take them out with an elbow strike to their sternum - great for all rows in this plane and seems to improve form too.

My Journal

BP 155 (150 recently)
DL 250
SQ 185

hahah ninja elbows, ill rmeember that

My Training Log!!!

UPdates please

My Training Log!!!

ORIGINAL: just t

UPdates please

Steady on mate, first session will be later today! Weighed in at 82.2 kg this morning after a night out last night. My shoulder's still playing silly buggers though.

Made a good start on the diet today - muesli, 2 baked spuds and half a tub of cottage cheese so far, off to do some painting and decorating now, or some fencing if the weather improves. Need to avoid playing Halo 3 too

My Journal

BP 155 (150 recently)
DL 250
SQ 185

Week 1 Session 1/3
(All in kg)

Squat
5 * 50
5 * 65
5 * 75
5 * 90
5 * 102.5 Felt good, still working on balance and the right depth more than load

Flat barbell bench press
5 * 55
5 * 67.5
5 * 82.5
5 * 95 felt heavy
4 * 110 Didn't feel good at all here, not enough rest? Shoulder? Lack of sleep? Weak ass lifter?

Pendlay row
5 * 40 have to look for bruises after this
5 * 50 flew up
5 * 57.5
5 * 67.5 felt good
5 * 77.5 Ninja elbows kicked ass!

Bench (again)
5 * 110 with a bit of attitude this time - Grrr!

Decline situps with 15 kg weight on chest * 35,35
Rubbish hyperextensions as training alone BW * 15, 5 kg above head * 15

Overall not bad. I think I need to drink less at the weekend, get a lot more sleep and train at a more sensible time, but the routine itself was good and flowed well - meaning I didn't spend half my time faffing around like usual.

I'll try and figure out how to set a time delay on the digital camera tomorrow.

My Journal

BP 155 (150 recently)
DL 250
SQ 185

Nice work!



Whats you think about bench? you think you will be ok doing more weight next week? or do you think you would be better off dropping back and starting abit lighter and building it back up?

I did some ninja elbows earlier too haha!

My Training Log!!!

ORIGINAL: just t

Nice work!



Whats you think about bench? you think you will be ok doing more weight next week? or do you think you would be better off dropping back and starting abit lighter and building it back up?

I did some ninja elbows earlier too haha!

Thanks mate!

I think with bench I just need to suck less. I went in with the attitude that it was going to be easy and you can't psyche yourself up mid-set - you end up making excuses instead. I know full well I can handle the weight as my old bench routine was:
60 * 10
100 * 2
110 * 6
110 * 6
110 * 6
110 * 8

Now I may have lost a bit of strength of late due to my shoulder being troublesome, but it's not going to be that much - simply a case of stop being a wimp and get moving some iron around.

Ninja elbows FTW

My Journal

BP 155 (150 recently)
DL 250
SQ 185

Cool COol! make it your biatch next week and on the triple!

My Training Log!!!

Bad news - the camera doesn't do time delay
Worse news - my mates take awful photos
Good? news - I've attached an image for you to laugh at. It was meant to be tensed, but that didn't really happen, so here's me un-tensed with diffuse light.

[image]local://upfiles/38168/2967D9A389D04DCC8BFA48824F0252CD.jpg[/image]

Attachments are not available: Download requirements not met

- - -

My Journal

BP 155 (150 recently)
DL 250
SQ 185

Week 1 Session 2/3
(All in kg)

Squat
5 * 50
5 * 65
5 * 75
5 * 75 All easy and explosive

Incline barbell bench press
5 * 35
5 * 42.5
5 * 50
5 * 57.5 felt heavy on my shoulder

Deadlift
5 * 115
5 * 140 half doing these as shrugs at the same time
5 * 160
5 * 180 Had to psyche myself up a bit for these, but turned out okay

Decline situps with BW * 15, 15, 15 almost no rest, but still sore from Monday
Pull ups BW * 10, 10 with little rest, wide grip chins BW * 10

I ran out of time at the end and went to have dinner, hence the BW only work. With the incline press and deadlift it doesn't feel like I'm working a long way below my 5RM, I think the previous sets take it out of me whereas when I tried to find my 5 RM I didn't do much in the way of lighter sets. If anyone else is thinking of making a plan like this I'd advise you to find your max in the same way as you're going to train.

My Journal

BP 155 (150 recently)
DL 250
SQ 185

From what i can see you look ok in that picture .............a tan would work wonders for making you look better as well!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

My Journal... ##Getting back into it! ##

Week 1 Session 3/3
(All in kg)

Squat
5 * 50
5 * 65
5 * 75
5 * 90
3 * 105 Felt easy, technique is improving rapidly, and did all these without any padding on the bar
8 * 75

Flat barbell bench press
5 * 55
5 * 67.5
5 * 82.5
5 * 95 attacked these a bit more, shoulder hurt though
3 * 112.5 with a bit of attitude to make sure it all went to plan
8 * 82.5

Pendlay row
5 * 40
5 * 50
5 * 60
5 * 70
3 * 77.5 Ninja elbows again
8 * 60

3 sets of weighted dips 8 reps with 20 kg of weight - just right
EZ bar bicep curls 8 * 38, 8 * 48, 8 * 48
Skull crushers 6 * 48 - lots of shoulder pain, 8 * 38, 8 * 38
Dumbell preacher curls 20 * 10, 25 * 10 (per arm)

Up until the final bench press I didn't really take any rest except for loading and unloading plates, so it was good that the squats felt easy - suggests that the 140 wasn't just a fluke or down to bad form.

I did get quite a lot of lower back pump though which was unexpected, making the Pendlay rows a bit more difficult than usual.

Overall sentiment though - please will my shoulder sort itself out!!!111OneOneOne!

My Journal

BP 155 (150 recently)
DL 250
SQ 185

ORIGINAL: noname

From what i can see you look ok in that picture .............a tan would work wonders for making you look better as well!

A tan's not too likely to happen short of taking Melanotan. Even if I stay out in the sun it takes ages to change colour noticably, although when I do you can see tan lines for c.6 months which is weird in the middle of winter

I wanted to take some more pictures today, but mates are all too busy to train so nothing's happening. That picture's being there helps motivate me to get a better picture up too, so it will happen.

Training is lookin nasty mate, well done!

its pretty enjoyable squatting 3 times per week isnt it :)

Pic looks good! delts look good, but its in very unflattering light/angle etc lol

My Training Log!!!

Good luck with the training program mate, it seems to work very well for Just t. Your physique looks pretty good mate. It will be interesting to see how it improves with this training program. And thats some decent poundages youre lifting

My Journal

Cheers guys

And yes, I'm getting the hang of squats now. I can see them progressing quite well. Just need to make sure that I don't mess up my knees.