Alex's Beginner Training Program - Page 2 - Ausbb

alex · 11-11-2009, 10:41 PM

no worries thanks guys. its good to know im not the only one whos a tad stiff in the lower back. im actually headin away on holiday for 2 weeks so that will give me a chance to heal my hammy. then back into it. really love the program. still feel i can go heavier though. but want to strengthen these muscles before pulling anything else.

katie · 11-11-2009, 10:53 PM

Yes it's normal, 1st time I did deadlifts I actually felt paralysed in the back - couldn't bend forward, I had such a severe case of DOMS! Bet it feels good (yet weird) to be sore in your lower back? Enjoy

alex · 11-11-2009, 10:59 PM

haha thanks katie. good to know. i guess the goal of deads and bent rows is to keep your back straight at all times. its heaps hard to get the technique spot on. but i guess practice makes perfect. it is only my second time doing this routine :P

permalink · 12-11-2009, 11:01 AM

Make sure you stretch before and after lifting, it can really help. Also good rest and diet can help with DOMS.

alex · 13-11-2009, 09:10 PM

im fairly dissapointed with todays session. i was just totally knackered even before doing anything. i think this first week of the begginner program has hit me. i was sore all over before going tonight and my lifts prooved it. back is still sore, wrist is still tender and hammy tight. dont even know why i went...should have rested up. oh well heres the routine...

13/11/09

Squats
20kg x 1 x 15
40kg x 1 x 8
50kg x 3 x 8

Bench press
30kg x 1 x 8
40kg x 1 x 8
55kg x 3 x 8

Military Press
25kg x 2 x 8
35kg x 3 x 8

Bent row
30kg x 2 x 8
40kg x 3 x 8

Deadlifts
40kg x 2 x 8
60kg x 3 x 8

BB curl
19kg x 2 x 8
28kg x 3 x 8

couldnt even do dips because of my wrist. just couldnt support myself it was too tender.

im really really struggling with bent rows. because im so tall i really really struggle to get down to the bar with a straight back. i find it almost impossible not to curve my back a little bit.

anyways cheers

eaglebay · 13-11-2009, 09:21 PM

Your wrist seems worse than I thought, still a good effort though, well done for still going down! Two days off now should help recover

alex · 13-11-2009, 09:49 PM

yeah im off on holidays for 2 weeks so ill have heaps of time to recover haha. i taped my wrist tonight and it def helped. i used to be a sponsored skater in adelaide and have snapped the wrist twice so i think ill be strapping it as the weights go up haha.

alex · 28-11-2009, 11:52 AM

ok guys back from my much needed 2 weeks off of work. so back to the grind. did a session tonight at home as i now have all the gear i need at home!! woohoo!!! i went a little bit easier tonight just to ease back into it and here is how i went. 2nd proper week doing the beginner program.

friday 27/11/09

Squats
45kg x 1 x 8
55kg x 3 x 8

Bench press
45kg x 1 x 8
55kg x 3 x 8

Military Press
25kg x 3 x 8
35kg x 3 x 8

Bent row
30kg x 1 x 8
45kg x 3 x 8

Deadlifts
45kg x 2 x 8
55kg x 3 x 8

BB curl
20kg x 1 x 8
35kg x 3 x 8

need to get a dip bar.

alex

alex · 30-11-2009, 07:18 PM

monday 30/11/09

Squats
45kg x 1 x 8
60kg x 3 x 8

Bench press
45kg x 1 x 8
55kg x 3 x 8

Military Press
20kg x 2 x 8
40kg x 1 x 8
35kg x 2 x 8

Bent row
30kg x 1 x 8
45kg x 3 x 8

Deadlifts
40kg x 2 x 8
65kg x 3 x 8

BB curl
20kg x 2 x 8
35kg x 3 x 8

DIPS 3 x 10
really really really stuffed after deadlifts today!!!

alex · 02-12-2009, 11:24 PM

wed 02/12/09

Squats
45kg x 1 x 8
60kg x 3 x 8

Bench press
45kg x 1 x 8
60kg x 1 x 8
55kg x 3 x 8

Military Press
20kg x 2 x 8
40kg x 2 x 8
35kg x 1 x 8

Bent row
40kg x 3 x 8
45kg x 2 x 8

Deadlifts
40kg x 1 x 8
65kg x 3 x 8
70kg x 1 x 4

BB curl
20kg x 2 x 8
35kg x 3 x 8

DIPS 3 x 10

11-11-2009, 10:53 PM	#12 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	Yes it's normal, 1st time I did deadlifts I actually felt paralysed in the back - couldn't bend forward, I had such a severe case of DOMS! Bet it feels good (yet weird) to be sore in your lower back? Enjoy __________________ Rock climbing since 2005; running and resistance training since May 2009

13-11-2009, 09:10 PM	#15 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	im fairly dissapointed with todays session. i was just totally knackered even before doing anything. i think this first week of the begginner program has hit me. i was sore all over before going tonight and my lifts prooved it. back is still sore, wrist is still tender and hammy tight. dont even know why i went...should have rested up. oh well heres the routine... 13/11/09 Squats 20kg x 1 x 15 40kg x 1 x 8 50kg x 3 x 8 Bench press 30kg x 1 x 8 40kg x 1 x 8 55kg x 3 x 8 Military Press 25kg x 2 x 8 35kg x 3 x 8 Bent row 30kg x 2 x 8 40kg x 3 x 8 Deadlifts 40kg x 2 x 8 60kg x 3 x 8 BB curl 19kg x 2 x 8 28kg x 3 x 8 couldnt even do dips because of my wrist. just couldnt support myself it was too tender. im really really struggling with bent rows. because im so tall i really really struggle to get down to the bar with a straight back. i find it almost impossible not to curve my back a little bit. anyways cheers Last edited by alex; 13-11-2009 at 09:12 PM. Reason: incorrect date

11-11-2009, 10:41 PM	#11 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	no worries thanks guys. its good to know im not the only one whos a tad stiff in the lower back. im actually headin away on holiday for 2 weeks so that will give me a chance to heal my hammy. then back into it. really love the program. still feel i can go heavier though. but want to strengthen these muscles before pulling anything else.

11-11-2009, 10:59 PM	#13 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	haha thanks katie. good to know. i guess the goal of deads and bent rows is to keep your back straight at all times. its heaps hard to get the technique spot on. but i guess practice makes perfect. it is only my second time doing this routine :P

12-11-2009, 11:01 AM	#14 (permalink)
Josh_GTiR Guest Posts: n/a	Make sure you stretch before and after lifting, it can really help. Also good rest and diet can help with DOMS.

13-11-2009, 09:21 PM	#16 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Your wrist seems worse than I thought, still a good effort though, well done for still going down! Two days off now should help recover

13-11-2009, 09:49 PM	#17 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	yeah im off on holidays for 2 weeks so ill have heaps of time to recover haha. i taped my wrist tonight and it def helped. i used to be a sponsored skater in adelaide and have snapped the wrist twice so i think ill be strapping it as the weights go up haha.

28-11-2009, 11:52 AM	#18 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	ok guys back from my much needed 2 weeks off of work. so back to the grind. did a session tonight at home as i now have all the gear i need at home!! woohoo!!! i went a little bit easier tonight just to ease back into it and here is how i went. 2nd proper week doing the beginner program. friday 27/11/09 Squats 45kg x 1 x 8 55kg x 3 x 8 Bench press 45kg x 1 x 8 55kg x 3 x 8 Military Press 25kg x 3 x 8 35kg x 3 x 8 Bent row 30kg x 1 x 8 45kg x 3 x 8 Deadlifts 45kg x 2 x 8 55kg x 3 x 8 BB curl 20kg x 1 x 8 35kg x 3 x 8 need to get a dip bar. alex

30-11-2009, 07:18 PM	#19 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	monday 30/11/09 Squats 45kg x 1 x 8 60kg x 3 x 8 Bench press 45kg x 1 x 8 55kg x 3 x 8 Military Press 20kg x 2 x 8 40kg x 1 x 8 35kg x 2 x 8 Bent row 30kg x 1 x 8 45kg x 3 x 8 Deadlifts 40kg x 2 x 8 65kg x 3 x 8 BB curl 20kg x 2 x 8 35kg x 3 x 8 DIPS 3 x 10 really really really stuffed after deadlifts today!!!

02-12-2009, 11:24 PM	#20 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	wed 02/12/09 Squats 45kg x 1 x 8 60kg x 3 x 8 Bench press 45kg x 1 x 8 60kg x 1 x 8 55kg x 3 x 8 Military Press 20kg x 2 x 8 40kg x 2 x 8 35kg x 1 x 8 Bent row 40kg x 3 x 8 45kg x 2 x 8 Deadlifts 40kg x 1 x 8 65kg x 3 x 8 70kg x 1 x 4 BB curl 20kg x 2 x 8 35kg x 3 x 8 DIPS 3 x 10