niev's getting strong log - Ausbb

nievs · 11-09-2009, 12:47 AM

Hi all my name is Ron and I thought I'd start a training log to maintain motivation and to keep me honest.

History - apologies for the long read:

Since 2002 (5"7', 95kg) the most exercise I got was going for a guilt jog every few months. This would leave me breathless within 1-2km.
In between I'd gorge on pizza, kebabs, instant noodles etc. I'd skip breakfast, have a huge lunch and even bigger dinner. I didn't sleep well, averaging 5 hours per night, relied on V's and coffees and would 'crash' regularly where I'd stay in bed napping for 12+hours. Smoked regularly and drinking was at a high.

In short I was setting myself up for a lot of health issues in the future.

In 2008, I completely quit smoking and drinking has been kept to a tri-monthly thing.

March 2009: There was no real big wakeup call - little things just snowballed into me walking into the gym.
I joined up and was doing squats, bicep curls and mostly rubbish for the first month. Then I did my research (Google, Rippetoes, Stronglifts, PTC newsletters) and completely changed my program.

A usual workout for me with my current working sets are:

Squats 5x5 (95)
Military Press 5x5 (42.5)
Deadlift 1x5 (135)
Bench Press 5x5 (55)

Diet has been completely cleaned up, what I'd generally eat is:
M1: 3-4 Eggs, 1/2 cup of oats, maybe fruit
M2: Tuna/Protein shake
M3: Steak/Chicken + vegies
M4: Steak/Chicken/Protein shake
M5: Fish/Chicken/Steak/Pork + vegies
M6: Glass of milk

Recently, I have started going to PTC and it is a completely different atmosphere from a commercial gym.

Kyle Aaron · 11-09-2009, 12:52 AM

"guilt jog", haha, that's perfect

Hey, at least you began with squats! I know guys training for years who don't do them. And now it sounds like you're well on the right track.

I might see you some time at PTC, looks like you can show me up pretty well!

nievs · 11-09-2009, 02:20 AM

Quote:

Originally Posted by Kyle Aaron

"guilt jog", haha, that's perfect

hahah yeah, it's exactly what it was, justifying the junk food.

and I got VERY lucky at the start with getting advised to squat, others aren't so fortunate. No showmanship, I get enough of that at the commercial gym I go to...

Might see you around at PTC, I'm currently going Wed 6 and Fri 7

nievs · 11-09-2009, 11:28 PM

Was at PTC today, can't remember exactly what I did but here goes

Deadlifts standing on some wood (Snatch?)
I remember it as a 5x5 with weight added each set

Bench Press 5x5, ditto

Rep Squats 2x20

5x5 Military Press, failed at 50kg

Did some core work after that and I'm stuffed, gotta improve my muscular endurance which is what Markos was aiming for I think?

PTC · 12-09-2009, 06:19 PM

Your doing well Ronnie.

Those snatch grip deadlifts off blocks are very hard work.

Once you get fitter and can lift heavy for an hour, your weights will soar.

nievs · 14-09-2009, 08:08 PM

Thanks Markos, though James is a bit of a machine!

Today's training:
Need to eat more strong for breakfast

Squats
5x 95
5x 95
3x 95
3x 95
5x 95
1min 30 rest between sets
Very very very fatigued lower back for 20 mins after - If I had rested more I would've gotten all reps out

Bench Press
5x 57.5
5x 57.5
5x 60
5x 60
5x 60
5x 60

Felt very light, could've done 62.5 for all 6 i reckon. On a side note the abs still have doms from Friday @ PTC, this made getting up after a set interesting

Cleaned and pressed
5x 42.5 (Mil)
5x 45 (mil)
5x 50 (Push)
5x 50

Cleaned 5x 60

Didnt get up to the deadlifts - back was still stiff from the squats and still is a little now. Right wrist sore when bending to the right since Friday before last - now taking fish oil in the morning.

PTC · 15-09-2009, 01:07 AM

Nina's abs are still killing her, as are some of the others. Glad that hit the spot lol

nievs · 16-09-2009, 10:41 PM

Was at PTC, the guys were preparing for the comp with 1rm efforts (I'm not competing, but will be at the next one)

Benched first, pb 80? I think it was

Squats, 125 x2, felt like a 140 could be possible as I did 135 last week easily

Power clean -failed 70, my technique is poor, I was mostly using my arms to lift it up instead of momentum. Right wrist is sore from it, will see how it is on Friday.

I'm thinking about starting a new routine from next week where I'll lift 4 sessions a week instead of 3.

Sun
Mon (then going to a PTC cardio session after)
Wed @ PTC
Fri @ PTC

Thoughts? I don't think I'd be too overworked unless I'm deadlifting every session.

hyjak · 16-09-2009, 11:05 PM

Quote:

Originally Posted by nievs

Squats, 125 x2, felt like a 140 could be possible as I did 135 last week easily

your squattings good man, i reckon you'd get 140

nievs · 17-09-2009, 04:21 PM

Thanks Dave and good luck for the comp champ

11-09-2009, 12:47 AM	#1 (permalink)
nievs Regular Member Join Date: Sep 2009 Location: Melbourne Gender: Posts: 303	niev's getting strong log Hi all my name is Ron and I thought I'd start a training log to maintain motivation and to keep me honest. History - apologies for the long read: Since 2002 (5"7', 95kg) the most exercise I got was going for a guilt jog every few months. This would leave me breathless within 1-2km. In between I'd gorge on pizza, kebabs, instant noodles etc. I'd skip breakfast, have a huge lunch and even bigger dinner. I didn't sleep well, averaging 5 hours per night, relied on V's and coffees and would 'crash' regularly where I'd stay in bed napping for 12+hours. Smoked regularly and drinking was at a high. In short I was setting myself up for a lot of health issues in the future. In 2008, I completely quit smoking and drinking has been kept to a tri-monthly thing. March 2009: There was no real big wakeup call - little things just snowballed into me walking into the gym. I joined up and was doing squats, bicep curls and mostly rubbish for the first month. Then I did my research (Google, Rippetoes, Stronglifts, PTC newsletters) and completely changed my program. A usual workout for me with my current working sets are: Squats 5x5 (95) Military Press 5x5 (42.5) Deadlift 1x5 (135) Bench Press 5x5 (55) Diet has been completely cleaned up, what I'd generally eat is: M1: 3-4 Eggs, 1/2 cup of oats, maybe fruit M2: Tuna/Protein shake M3: Steak/Chicken + vegies M4: Steak/Chicken/Protein shake M5: Fish/Chicken/Steak/Pork + vegies M6: Glass of milk Recently, I have started going to PTC and it is a completely different atmosphere from a commercial gym.

11-09-2009, 12:52 AM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	"guilt jog", haha, that's perfect Hey, at least you began with squats! I know guys training for years who don't do them. And now it sounds like you're well on the right track. I might see you some time at PTC, looks like you can show me up pretty well! __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

14-09-2009, 08:08 PM	#6 (permalink)
nievs Regular Member Join Date: Sep 2009 Location: Melbourne Gender: Posts: 303	Thanks Markos, though James is a bit of a machine! Today's training: Need to eat more strong for breakfast Squats 5x 95 5x 95 3x 95 3x 95 5x 95 1min 30 rest between sets Very very very fatigued lower back for 20 mins after - If I had rested more I would've gotten all reps out Bench Press 5x 57.5 5x 57.5 5x 60 5x 60 5x 60 5x 60 Felt very light, could've done 62.5 for all 6 i reckon. On a side note the abs still have doms from Friday @ PTC, this made getting up after a set interesting Cleaned and pressed 5x 42.5 (Mil) 5x 45 (mil) 5x 50 (Push) 5x 50 Cleaned 5x 60 Didnt get up to the deadlifts - back was still stiff from the squats and still is a little now. Right wrist sore when bending to the right since Friday before last - now taking fish oil in the morning. Last edited by nievs; 14-09-2009 at 08:11 PM.

11-09-2009, 11:28 PM	#4 (permalink)
nievs Regular Member Join Date: Sep 2009 Location: Melbourne Gender: Posts: 303	Was at PTC today, can't remember exactly what I did but here goes Deadlifts standing on some wood (Snatch?) I remember it as a 5x5 with weight added each set Bench Press 5x5, ditto Rep Squats 2x20 5x5 Military Press, failed at 50kg Did some core work after that and I'm stuffed, gotta improve my muscular endurance which is what Markos was aiming for I think?

12-09-2009, 06:19 PM	#5 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Your doing well Ronnie. Those snatch grip deadlifts off blocks are very hard work. Once you get fitter and can lift heavy for an hour, your weights will soar.

15-09-2009, 01:07 AM	#7 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Nina's abs are still killing her, as are some of the others. Glad that hit the spot lol

16-09-2009, 10:41 PM	#8 (permalink)
nievs Regular Member Join Date: Sep 2009 Location: Melbourne Gender: Posts: 303	Was at PTC, the guys were preparing for the comp with 1rm efforts (I'm not competing, but will be at the next one) Benched first, pb 80? I think it was Squats, 125 x2, felt like a 140 could be possible as I did 135 last week easily Power clean -failed 70, my technique is poor, I was mostly using my arms to lift it up instead of momentum. Right wrist is sore from it, will see how it is on Friday. I'm thinking about starting a new routine from next week where I'll lift 4 sessions a week instead of 3. Sun Mon (then going to a PTC cardio session after) Wed @ PTC Fri @ PTC Thoughts? I don't think I'd be too overworked unless I'm deadlifting every session.

17-09-2009, 04:21 PM	#10 (permalink)
nievs Regular Member Join Date: Sep 2009 Location: Melbourne Gender: Posts: 303	Thanks Dave and good luck for the comp champ