consistency is key

[knackers]

Here goes!
Inspired from all the other veg lifters out there getting huge results.
The time has come to start a log, and hopefully keep it going...

The goals at the moment are -
-Bench to 100kg / hopefully b4 the years end
-Deadlifts to max without tweaking anything in the lower back....
Always feel I can lift heavier just need to ease my lower left back into
it...Aiming for 170kg by the end of the year
-Squats- mainly just concentrating on strict ass to the grass form, would like to lift 120 by the end of the year though

Relatively new to all of this so any advice is welcome

14-10
SQUATS - 1 x 5 @ 33kg
- 1 x 5 @ 53kg
- 1 x 5 @ 73kg
- 1 x 5 @ 78kg
- 3 x 5 @ 83kg
- 1 x 5 @ 88kg

BENCH - 1 x 5 @ 47kg
- 1 x 5 @ 62kg
- 1 x 5 @ 72kg
- 1 x 5 @ 77kg
- 1 x 3 @ 77kg
- 1 x 3 @ 77kg
- 1 x 2 @ 82kg

CHINUPS - 1 x 5, 3 x 4, 1 x 3, all at BW

[KaliBaby]

Squats- mainly just concentrating on strict ass to the grass form...

I'm with ya on that! good luck obtaining your goals!

[thestoatyone]

Programme looks solid, good base to build on. All the best!

[Andrewc]

Hey Knackers, where are you training?

[knackers]

Thanks Kali and Stoaty

Hey Andrew, I'm just training in my backyard, I have a power cage, a bench, 7 ft and 6ft barbell, some dumbells and about 200kg of weights Ive collected over time, don't really have enough room for a place to train at the moment... so for a quick fix I fastened a cheap 3x3 marquee to the ground via some concrete footings (to keep the rain off my equipment...)


15-10
O-H PRESS
- 2 x 5 @ 48kg
- 1 x 5, 1 x 4 @ 53 kg
- 1 x 1 @ 58 kg
- 1 x 1 @ 63 kg

DEADLIFT
- 1 x 5 @ 68 kg
- 1 x 5 @ 88 kg
- 1 x 5 @ 98 kg
- 1 x 5 @ 108 kg
- 1 x 5 @ 113 kg
- 3 x 5 @ 118 kg

BENCHPRESS
- 1 x 5 @ 48 kg
- 1 x 5 @ 68 kg
- 1 x 5, 1 x 3 @ 78 kg
- 1 x 1 @ 88 kg
- 1 x F @ 96 kg (so close!)
- 1 x 1 @ 93 kg (PB.. Only by I kg but anyway!!)

[Andrewc]

Nice. I used to train at home and with MVS, but since joining the gym and getting coaching I rarely train at home as I enjoy training with other people who share the same passion, I just can't get the same vibe happening at home.

[knackers]

True, at the moment its working out ok, there isn't a great deal out here but overcrowded commercial gyms (that I know of anyway)... Traveling atleast 20-30 mins each way to wait in que doesn't entice me enough. I dont mind training alone but if I was closer to the city I would definitely consider trying out the powerlifting gyms, and of course going to the infamous MVS meetups! Do you still have these?

[Andrewc]

Considering you're on the Peninsula this place might appeal to you, http://ptcfrankston.com/ it's run by a friend of a friend, but don't know much more about it.

MVS was once a weekly thing but now we are all pretty much getting specific training which made it hard to keep up with MVS - although we try to get together every few weeks.

[knackers]

Thanks for the link, looks like they have a good atmosphere there just from browsing the website, will definitely consider checking it out

17-10
SQUATS
- 1 x 5 @ 68 kg
- 1 x 5 @ 78 kg
- 3 x 5 @ 88 kg
- 1 x 4 @ 93 kg

CHINUPS
- 1 x 6, 1 x 5, 3 x 4 all at BW

DEADLIFTS (was enjoying these tonite)
- 1 x 5 @ 73 kg
- 1 x 5 @ 93 kg
- 1 x 5 @ 113 kg
- 2 x 5 @ 123 kg
- 1 x 5 @ 133 kg
- 1 x 6 @ 133 kg

[knackers]

19-10
BENCHPRESS
1 x 5 - 58 kg
5 x 5 - 78 kg

O-H PRESS
5 x 5 - 48 kg

[knackers]

21-10
SQUATS
2x5 -78kg
3x5 -83kg

DEADLIFTS
1x5 -88kg
1x5 -118kg
1x5 -128kg
3x3 -138kg - Ok grip clearly needs more strength, bar slipping from sweaty palms so will use gloves from now on especially on hot days!
3x1 -138kg/15sec rests

CHINUPS (BW)
1x5, 2x4 -Underhand grip, knurl is quite rough/already callous deformed hands couldnt hack it any longer in this grip
2x3, 6x1/15sec rests -Overhand grip or pullups I think the real term is

Lately I have been confusing myself a little by overthinking everything...
ie-how long do I wait between sets? do i build the weight of my sets up, ie (like my previous deads w-out) or do i do it more like strict 5x5 at a weight I can barely make it with and keep upping it as I make the 5x5 for each weight? Or do I have a light session one day heavy the next? So many different methods and every time I start looking on the net i find tonnes of differing opinions that confuses the crap out of me.
So................
My plan (subject to change )
- Just concentrate on the main compound lifts, bench/squat/deadlift/chins/pullups/O-H presses/pushups
- I am going to completely disregard all the stuff that is confusing me and do what is comfortable and what I feel is productive whilst paying attention to my body but trying to push the boundary each time
- I will lift as much as I can as often as I can
- Nutrition will be solid, if I start to enjoy my meals I will tke that as a sign I need to eat more

- have decided to resort to the safety blanket of protein and creatine, will start to plow into these very shortly
- Oh and more sleep ofcourse!

Shopping list - Captain Of Crunch Hand Grips
- Sun Warrior Rice protein
- Nitrofusion
- Creatine
- More weight plates

[Andrewc]

DEADLIFTS
1x5 -88kg
1x5 -118kg
1x5 -128kg
3x3 -138kg - Ok grip clearly needs more strength, bar slipping from sweaty palms so will use gloves from now on especially on hot days!
3x1 -138kg/15sec rests

Get some chalk. Only a few dollars from a rock climbing/outdoor store like Anaconda

Shopping list - Captain Of Crunch Hand Grips
- Sun Warrior Rice protein
- Nitrofusion
- Creatine
- More weight plates

Check out A1 Sports Nutrition on Sydney Rd, Brunswick. Joel works there and could probably help you get the Sun Warrior, too.

[knackers]

Will do! Thanks for the info

Actually googled up what exactly was in chalk out of curiosity...

Its primary ingredient is ancient fossilized sea organisms

- According to wisegeek http://www.wisegeek.com/what-is-chalk.htm

Interesting.....

[JP]

i like the sound of your plan mate!

I follow the scientific training routine of:
- train hard when you feel ok
- train a bit lighter when you dont feel all that solid
- when you feel great, train your bollocks of!

so pretty much the same than what you had there

About rests between sets: as long as it takes for you to be ready for the next set. Sometimes you might feel ready for it, but the heart rate is still high and muscles recovering, so it is a bit of a learning curve. I wouldnt start staring at a clock though, just go by the feel.

[knackers]

scientific training routine

It sounds like Ive stumbled upon a secret....
Thanks for the advice!