Ben on PTC's PPP - Ausbb

Ben · 21-12-2009, 10:19 PM

I have been lurking the forums for a week or so now, met up with Markos (PTC) last Sat which was great - that man has forgotten more about lifting than most of us could ever learn.

Squat 60kg x 5 EASY
Bench 60kg x 5 VERY HARD
Deadlift 90kg x 5 EASY
Military 40kg x 5 VERY HARD
Powerclean 50kg x 5 MEDIUM
Clean & Press 40kg x 5 VERY HARD

About me:

64kg first thing in the morning
173cm tall.
23 years old.
Never weight trained in my life - raced motocross and cycled a lot when I was younger.
Work as an irrigation designer, requires no physical fitness whatsoever.
Non smoker, hardly ever drink.

My 12 month goals:

Bench 100kg
Squat 140kg
Deadlift 180kg
Get to 75kg BW
Strengthen my lower back to eliminate my current lower back pain
Stay injury and sickness free!

My long term goals:

90kg BW @ <10% (3 odd years gaining 10kg p/a?)
Get stronger every year. I have not placed lifting figures on this as they aren't too important to me.

My workout program:
As per Markos' instructions, a full body workout three times weekly for the first 12 months. Every session I need to be adding one of the three "mores" - more reps, more sets or more weight. Reps and sets aren't important (stay around 25 total reps, whether it's 8x3, 7x4, 6x4, 5x5), effort is crucial. Don't go to failure.

Squat 3 x 10
Bench press 3 x 8
Deadlift 3 x 8
Military press 3 x 8
Bent row 3 x 8
BB curl 3 x 8

I'll post up weights as we go.

My eating program:
Markos says to aim for 20 times BW (in LBS) in calories daily, with 4 times BW (in KG) in protein.

For me at my current weight, that works out to be 2816 calories and 256g of protein. I'll be drinking 3L of milk a day, as well as 5 scoops of Optimum Whey (120cal, 24g protein). This alone works out to 2490cal and 216g of protein, the balance will be made up with my ordinary eating. Ordered the protein today from Vitaminking.com.au, should see it later this week.

I'll post up these as I go. I'll be weighing myself once a week on Monday mornings.

My equipment:
Ordered today from Lily at Gym Direct:

1 x commercial muscle motion rack in gunmetal grey
1 x muscle motion commercial flat bench
1 x 700lbs barbell
2 x 1.25kg
2 x 2.5kg
2 x 5kg
2 x 10kg
2 x 15kg
4 x 25kg

Got a set of olympic dumbells as well.

PTC · 21-12-2009, 11:43 PM

It was very nice to meet you Ben.

Thats a great order list from Gym Direct.

Did you pull up alright?

Ben · 22-12-2009, 12:29 AM

Not too bad, a little muscle soreness all over : )

Looking forward to getting stuck into it.

Danco · 22-12-2009, 11:30 AM

Nice work Ben. Good to see another person getting into this program. Im onto my second week now and must say it feels great!

Good luck with your progress. Stay persistent, and u'll smash ur goals

Ben · 24-12-2009, 03:08 PM

..........

Oli · 26-12-2009, 12:01 AM

Your back is amazing, you'll have a mean bench press.

Ben · 26-12-2009, 11:40 AM

Thanks mate.

Ben · 31-12-2009, 09:20 PM

My taste preference for Optimum Whey in order:

Strawberry Banana (I could live on this)
Banana
Strawberry
Chocolate
Cookies and Cream
Choc Mint
Rocky Road (awful!)

Ben · 23-01-2010, 10:44 PM

Updates.

Sent the dumbells back to Gym Direct (silly decision to purchase seeing I only have two of each weight!!), got four more 25kg weights and a full set of grip trainers. Still waiting on the bench and bar to arrive, should be Wed next week.

Been consistently eating 3000-3200 calories a day from the 23.12.09, my weight has gone from 64.0kgs to 66.9kgs as of this morning.

Shrek · 23-01-2010, 11:17 PM

Up the cals to 3500, I think you can do it. Throw an extra meal in.

How many times do you eat per day?

21-12-2009, 10:19 PM	#1 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Ben on PTC's PPP I have been lurking the forums for a week or so now, met up with Markos (PTC) last Sat which was great - that man has forgotten more about lifting than most of us could ever learn. Squat 60kg x 5 EASY Bench 60kg x 5 VERY HARD Deadlift 90kg x 5 EASY Military 40kg x 5 VERY HARD Powerclean 50kg x 5 MEDIUM Clean & Press 40kg x 5 VERY HARD About me: 64kg first thing in the morning 173cm tall. 23 years old. Never weight trained in my life - raced motocross and cycled a lot when I was younger. Work as an irrigation designer, requires no physical fitness whatsoever. Non smoker, hardly ever drink. My 12 month goals: Bench 100kg Squat 140kg Deadlift 180kg Get to 75kg BW Strengthen my lower back to eliminate my current lower back pain Stay injury and sickness free! My long term goals: 90kg BW @ <10% (3 odd years gaining 10kg p/a?) Get stronger every year. I have not placed lifting figures on this as they aren't too important to me. My workout program: As per Markos' instructions, a full body workout three times weekly for the first 12 months. Every session I need to be adding one of the three "mores" - more reps, more sets or more weight. Reps and sets aren't important (stay around 25 total reps, whether it's 8x3, 7x4, 6x4, 5x5), effort is crucial. Don't go to failure. Squat 3 x 10 Bench press 3 x 8 Deadlift 3 x 8 Military press 3 x 8 Bent row 3 x 8 BB curl 3 x 8 I'll post up weights as we go. My eating program: Markos says to aim for 20 times BW (in LBS) in calories daily, with 4 times BW (in KG) in protein. For me at my current weight, that works out to be 2816 calories and 256g of protein. I'll be drinking 3L of milk a day, as well as 5 scoops of Optimum Whey (120cal, 24g protein). This alone works out to 2490cal and 216g of protein, the balance will be made up with my ordinary eating. Ordered the protein today from Vitaminking.com.au, should see it later this week. I'll post up these as I go. I'll be weighing myself once a week on Monday mornings. My equipment: Ordered today from Lily at Gym Direct: 1 x commercial muscle motion rack in gunmetal grey 1 x muscle motion commercial flat bench 1 x 700lbs barbell 2 x 1.25kg 2 x 2.5kg 2 x 5kg 2 x 10kg 2 x 15kg 4 x 25kg Got a set of olympic dumbells as well. Last edited by Ben; 07-10-2010 at 12:27 AM.

22-12-2009, 11:30 AM	#4 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Nice work Ben. Good to see another person getting into this program. Im onto my second week now and must say it feels great! Good luck with your progress. Stay persistent, and u'll smash ur goals __________________ Daniel

24-12-2009, 03:08 PM	#5 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	.......... Last edited by Ben; 17-05-2010 at 10:18 PM.

26-12-2009, 12:01 AM	#6 (permalink)
Oli Active Member Join Date: Nov 2009 Location: Newcastle Gender: Posts: 3,000	Your back is amazing, you'll have a mean bench press. __________________ 5/3/1 Crew.

26-12-2009, 11:40 AM	#7 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Thanks mate. Last edited by Ben; 17-05-2010 at 10:19 PM.

21-12-2009, 11:43 PM	#2 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	It was very nice to meet you Ben. Thats a great order list from Gym Direct. Did you pull up alright?

22-12-2009, 12:29 AM	#3 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Not too bad, a little muscle soreness all over : ) Looking forward to getting stuck into it.

31-12-2009, 09:20 PM	#8 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	My taste preference for Optimum Whey in order: Strawberry Banana (I could live on this) Banana Strawberry Chocolate Cookies and Cream Choc Mint Rocky Road (awful!)

23-01-2010, 10:44 PM	#9 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Updates. Sent the dumbells back to Gym Direct (silly decision to purchase seeing I only have two of each weight!!), got four more 25kg weights and a full set of grip trainers. Still waiting on the bench and bar to arrive, should be Wed next week. Been consistently eating 3000-3200 calories a day from the 23.12.09, my weight has gone from 64.0kgs to 66.9kgs as of this morning. __________________ 137.5/97.5/150 @ 71