eaglebay's beginner program - Page 9 - Ausbb

Shrek · 17-01-2010, 10:11 PM

I don't think it's common but everyone reacts differently. I (luckily) have never strained an abdominal.

eaglebay · 20-01-2010, 11:29 PM

Thanks shrek, will just have to keep feeling out for it and hope that muscle is a little stronger now.

Squats
40 - 1x5
50 - 1x5
70 - 1x20 pretty happy with this, about a month ago I couldnt even do 5 reps with this weight

Daylight

BP
40 - 1x5
55 - 1x8
55 - 1x7
55 - 1x6 room to improve here

Rows
40 - 1x5
55 - 3x8 stayed at this weight because last time I had assistance from my legs, no such problem today

I must say that 20 rep squats are killer, while decending from rep 15 onwards I kept thinking I was going to fail but kept pushing. More a mental exercise than anything else!
Cant wait to smash BW (82) 1x20, small goal of mine at this stage

Goals this year are the ones markos posted (1RMs). If I can get them by October that will be 1 year of training to reach
100kg bench
140 squat (or maybe 120 which is bw x 1.5)
180 deadlift

The squat is looking like the hardest to reach at this stage

I have already smashed my short term deadlift goal (120), I havent tried my squat (90) and bench (70) but dont think I will have much trouble getting a couple reps of each in.
Only put on 3kg (79-82) but my body shape has changed a fair bit indicating a lower bf% and more muscle mass.

Very happy how things are going, not smashing and progress records but thats just how I do things, as long as they're done at the end of the day!

Danco · 21-01-2010, 08:16 AM

Nice work Gary, keep it up

trofius · 21-01-2010, 10:59 AM

Keep it up, You have not only set realistic goals but you seem to have the attitude to attain them, which is the difference between goals and dreams.

Were did you get teh goalk figures from I may have missed something some were, or am confusing them with what marcos stated as what he considers a decent lift / strength standards
1.5 x bw bench, bw x 10
2x bw squats 1.5bw for 20
2.5bw deads etc.

So dont want my lifts within 6 months, apparently my squats and deads are dismal lol... you should be able to exceed them easily.

But about the abs did you get it checked out, if it is a hernia its not going to get better if you are still lifting...Go se a Doc.

alex · 21-01-2010, 11:32 AM

really really top effort gary keep it up matey!!! really good goals set too. i have simular goals so i will be keeping a close eye on this.

alex

Mat77 · 21-01-2010, 06:13 PM

Keep up the hard work. Going great guns mate.

Quote:

Originally Posted by eaglebay

Squats
40 - 1x5
50 - 1x5
70 - 1x20 pretty happy with this, about a month ago I couldnt even do 5 reps with this weight

Goals this year are the ones markos posted (1RMs). If I can get them by October that will be 1 year of training to reach
100kg bench
140 squat (or maybe 120 which is bw x 1.5)
180 deadlift

The squat is looking like the hardest to reach at this stage

Dont sell yourself short on the squat. Your doing 20x70kg now, add 2.5kg per week for the next 30 weeks and you will be doing 145kg. Not too far off when you look at it that way.

Stay positive dude.

Mat

Ben · 21-01-2010, 06:23 PM

Three months ago you were benching 30 and squatting 40.

Doing well.

eaglebay · 21-01-2010, 07:35 PM

Thanks for the positive comments guys! Yeah you are right, 140 squat it is!

trofius, yeah those are Markos decent strength standards he outlined on page 1 of the beginner thread http://ausbb.com/strength-training-p...s-program.html

Matt, thats a good way to look at it,not as daunting as that way!

eaglebay · 25-02-2010, 05:52 PM

Been a full on month. Put our house on the market which sold in 3 days, spent the following 3 weeks bringing the house up to scratch and the last week moving. This means my power rack has been taken down, no place to set it up in the rental and my gym membership has expired!
My neighbours membership expires soon which he wont be renewing and has offered to have it set up in his activity room (our rental is right next door to the house we sold so I know him well). This is not ideal but could be a blessing in disguise as I am loosing motivation and having a training partner could be the best thing to keep me going!

alex · 10-03-2010, 11:17 PM

gday gary....just wondering how its all coming aong matey?? havent seen ya on here for a while.

20-01-2010, 11:29 PM	#82 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Thanks shrek, will just have to keep feeling out for it and hope that muscle is a little stronger now. Squats 40 - 1x5 50 - 1x5 70 - 1x20 pretty happy with this, about a month ago I couldnt even do 5 reps with this weight Daylight BP 40 - 1x5 55 - 1x8 55 - 1x7 55 - 1x6 room to improve here Rows 40 - 1x5 55 - 3x8 stayed at this weight because last time I had assistance from my legs, no such problem today I must say that 20 rep squats are killer, while decending from rep 15 onwards I kept thinking I was going to fail but kept pushing. More a mental exercise than anything else! Cant wait to smash BW (82) 1x20, small goal of mine at this stage Goals this year are the ones markos posted (1RMs). If I can get them by October that will be 1 year of training to reach 100kg bench 140 squat (or maybe 120 which is bw x 1.5) 180 deadlift The squat is looking like the hardest to reach at this stage I have already smashed my short term deadlift goal (120), I havent tried my squat (90) and bench (70) but dont think I will have much trouble getting a couple reps of each in. Only put on 3kg (79-82) but my body shape has changed a fair bit indicating a lower bf% and more muscle mass. Very happy how things are going, not smashing and progress records but thats just how I do things, as long as they're done at the end of the day! __________________ Last edited by eaglebay; 20-01-2010 at 11:52 PM. Reason: added rant

21-01-2010, 08:16 AM	#83 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Nice work Gary, keep it up __________________ Daniel

21-01-2010, 10:59 AM	#84 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Keep it up, You have not only set realistic goals but you seem to have the attitude to attain them, which is the difference between goals and dreams. Were did you get teh goalk figures from I may have missed something some were, or am confusing them with what marcos stated as what he considers a decent lift / strength standards 1.5 x bw bench, bw x 10 2x bw squats 1.5bw for 20 2.5bw deads etc. So dont want my lifts within 6 months, apparently my squats and deads are dismal lol... you should be able to exceed them easily. But about the abs did you get it checked out, if it is a hernia its not going to get better if you are still lifting...Go se a Doc. __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

21-01-2010, 07:35 PM	#88 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Thanks for the positive comments guys! Yeah you are right, 140 squat it is! trofius, yeah those are Markos decent strength standards he outlined on page 1 of the beginner thread http://ausbb.com/strength-training-p...s-program.html Matt, thats a good way to look at it,not as daunting as that way! __________________

25-02-2010, 05:52 PM	#89 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Been a full on month. Put our house on the market which sold in 3 days, spent the following 3 weeks bringing the house up to scratch and the last week moving. This means my power rack has been taken down, no place to set it up in the rental and my gym membership has expired! My neighbours membership expires soon which he wont be renewing and has offered to have it set up in his activity room (our rental is right next door to the house we sold so I know him well). This is not ideal but could be a blessing in disguise as I am loosing motivation and having a training partner could be the best thing to keep me going! __________________

21-01-2010, 11:32 AM	#85 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	really really top effort gary keep it up matey!!! really good goals set too. i have simular goals so i will be keeping a close eye on this. alex

21-01-2010, 06:23 PM	#87 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Three months ago you were benching 30 and squatting 40. Doing well.

10-03-2010, 11:17 PM	#90 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	gday gary....just wondering how its all coming aong matey?? havent seen ya on here for a while.