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Mission: Get Strong on Three.

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Leigh2008
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2011/03/17 23:02:58 (permalink)

Mission: Get Strong on Three.

Hello to all on the forum here. It is great to be new and I look to forward to some training talk. I have a simple goal: lean up and get strong. My main concern is keeping it simple. So hard training and balanced eating.
I have always loved the iron and followed many training approaches from volume to minimal training. Now that I''m 34 I tend to train briefly and more infrequently, but I am active and like running and walking too.
Right to it.
I have been concentrating on getting stronger on Barbell Squats, Bench Press, and Barbell Row these past few months. It is having a positive effect. Generally, I am concentrating solely on these three but will throw in Military Press and Partial Deadlifts when I feel like it. There are many other productive exercises and routines I could do, but you know what I couldn't care or less . The three mentioned are very productive. It doesn't look much on paper (or on screen). But as I said, my only concern. I train twice a week using the following routines:
A.
Squats
Calf Raise
(Partial Deadlift)
B.
Bench Press
Barbell Row
(Military Press)
 
Presently I am 94kg at 165cm, with Chest at 48", and Thigh at 26.5". I am Squatting 120-140kg in the 15-20 rep range and Benching and Rowing 100kg in the 6-8 rep range.
My aims are to hit 180kg Squats and 140kg Bench and Rows for the above rep ranges by the end of the year. I will post some footage and pics and keep regular entries. I will appreciate any input. Like I say, it may not be for everyone but I hope my honesty will be acknowlegded by all.
Thanks Ladies and Gentlemen.
post edited by Leigh2008 - 2011/03/17 23:05:30
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    jw390898
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    Re:Mission: Get Strong on Three. 2011/03/18 09:49:02 (permalink)
    Training routine is good - Very Rippetoe.
     
    Nice to see someone being sensible and not trying to do 5x arm isolation movements.
     
    What is the diet like.
    #2
    Leigh2008
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    Re:Mission: Get Strong on Three. 2011/03/18 12:00:33 (permalink)
    I just eat whole foods. Beef, chicken, eggs, and milk are my main protein sources. Carbs from potatos and oats, and fibre from fruit and vegetables. The only supplement I take is a multi-vit. tablet. That's it.
    #3
    jw390898
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    Re:Mission: Get Strong on Three. 2011/03/18 14:35:05 (permalink)
    Well good luck, seem to have a decent plan to start out from.
     
    I like that sort of routine with like 4-6 rep range, great for strength gains but you can burn out on it - the fact you are intending two sessins a week though should help with this and allow recovery, be interested to see if it proves to be the case.
     
     
    #4
    Rusev
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    Re:Mission: Get Strong on Three. 2011/03/18 15:03:49 (permalink)
    yes I may do this sort of routine. limited equipment in my garage so this may work well

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #5
    Leigh2008
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    Re:Mission: Get Strong on Three. 2011/03/18 16:49:58 (permalink)
    jw390898

    Well good luck, seem to have a decent plan to start out from.

    I like that sort of routine with like 4-6 rep range, great for strength gains but you can burn out on it - the fact you are intending two sessins a week though should help with this and allow recovery, be interested to see if it proves to be the case.



    Hey, thanks. I am more conscious of recovery these days. A four-day-split routine is of a time gone by. I'd need more than just a multi-vit tablet to keep up with that. lol. I will post some footage soon. My camera decided to die on me the other week.
    post edited by Leigh2008 - 2011/03/18 17:04:04
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    Leigh2008
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    Re:Mission: Get Strong on Three. 2011/03/18 16:52:17 (permalink)
    Rusev

    yes I may do this sort of routine. limited equipment in my garage so this may work well


    We have this in common. I have a squat rack, bench, and iron plates which is just up my street. Love the basics--and they are the most productive anyway.
    #7
    Leigh2008
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    Re:Mission: Get Strong on Three. 2011/03/18 17:02:06 (permalink)

    I trained this morning after my night-shift. So it's a case of get in, train, eat, then sleep. Seems to work. I'm going piclking my wife and son up in a mo, so just making a quick note.
     
    18/03/11
    Bench Press 60kg 1 x 10, 80kg 1 x 8, 100kg 1 x 7 failed on rep 8.
    Barbell Row 60kg 1 x 10, 80kg 1 x 8, 100kg 1 x  6 + 2*.
     
    * Used rest/pause to squeeze two more out.
    I'm happy to add 2kg to each next time and aim to match the reps.
    post edited by Leigh2008 - 2011/03/18 17:17:29
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    DC77
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    Re:Mission: Get Strong on Three. 2011/03/18 20:44:55 (permalink)
    Hello mate - nice routine - good luck - I'll keep an eye on this
    #9
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