RhysG

Hey folks, I want to get into serious strength training using a home gym setup. I currently have a standard bb, bench press and some dbs. I am looking longingly at a MMPR Power Rack but won't be able to afford it for a while. Anyway, I really like the starting strength program but am shithouse at PC's (not confident of form) so I was looking at Kethnaabs Program on the SS Wiki which substitutes Pendlay rows for cleans. What do you all think of this program for a beginner?

I am 21, 88KG (mostly fat), 182CM and BMI of 26.6. I've lost about 16KG over the past year from mostly walking/riding and fluctuate around 85-88KG. But I want to put on muscle mass now so less concerned with weight loss. I am not really interested in beach muscles at the moment more laying down a good strength platform for the future.

My diet is pretty good (currently following Fadi's 2200cal diet - is this too little for me?) and I am not drinking alcohol. My dinner is pretty much the only thing I have little control over as I live at home but I may just make my own or change everyone elses .

Is this a suitable workout for me, what suggestions can you make to improve it?

Thanks, I will post up a journal once I get started officially.

EDIT: Also I'm not really sure what supplements I should be using (if any) to achieve the best results. I currently just use Spartan Nutrition WPI after workouts and that's it.

Cheers,
Rhys

RhysG

To give you an idea of eating habits this is what I've eaten today so far:

Breakfast:
2 Whole eggs (scrambled)
Salad (mixed lettuce, tomato, 2tsp homemade dressing)
1 Small apple

Snack:
Large handful strawberries (fresh)
~150g Greek yoghurt
Splash of Skinny Milk
(Blended)

Small handful almonds (raw)

Lunch:
Small bowl Pasta with Bolognese sauce

Got footy tonight so gonna have to behave lol, no meat pies. Made a ham/salad roll.

RhysG

The beginner program posted by PTC also looks really good:

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

Is bent row the same as pendlay? Why straight leg deadlift?

NPR

I would do the PTC beginner program.

Also your diet is rubbish. Check the link below.

PTC NEWSLETTER, Issue # 37

__________________
Bigger Faster Stronger

JDizzle

pendlay row is where you have your back parrallel to the floor and you start each rep from the floor like a deadlift

bent row is where your back is ~45 degrees and the bar never (cant anyway) touches the floor

99% of the time you'll see people doing bent rows over penrows

Also Mark Rippetoe reckons to bite the bullet and learn how to powerclean, he reckons they are superior to rows in his program, something about developing power

But you'll probably do PTC's program anyway (i would)

PowerBuilder

long live the power clean

__________________
Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

haz

would do ptc for 6 weeks then to rippetoes and i'd add chins

__________________
Harry

PTC

Whichever way you go, the key is in the effort.

Fadi

It's always a good idea to introduce yourself properly; I know your age, height and weight, but it would be nice to know your name too.

In any case, I'm writing to suggest for you to include lifting/moving your own bodyweight instead of simply relying on machines, d/bells, or barbells. You can begin by doing few sets of push ups and possibly some step ups whilst holding a dumbell in each hand.

Take home message: do not restrict yourself to the iron but do invite your own body to enjoy the party as well.

All the best.


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

RhysG

Hey Fadi, my name is actually Rhys so no surprise there (prefer using my real name). I'm currently studying but have lots of free time which is why I want to get in shape. Also I don't play any competitive sports so I'm mostly trying to get fit just for my own health. Mostly I've just been concerned with weight loss but am more interested in strength/muscle gains now that I've shed a fair amount of flab. Once I get going I am very determined so I really like the idea of the big compound exercises using my own equipment and progressing steadily rather than someof the shit pt's have had me doing in gyms previously.

Thanks for the advice everyone, I like the look of the PTC Beginner program. Will get back with more info as I progress. PS I love body weight exercises but how would you incorporate them into that sorta program? Substitute bench for purshup every 2nd week or something?

Thanks,
Rhys
Posted via Mobile Device