Bakes0310 Weight Lifting Beginner

Begbie said:
Personally I'd put your starting numbers up.

You can squat 110kg and bench 60kgs.

Surely you can squat 70-80 for 5 reps? and bench 40 for 5 reps also?

Yes, ego should be left at the door. But it should never be 'easy'.
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I think I was being a bit cautious and letting the weight maybe be a bit too low. But I think if the weight goes up every session like its meant to then it wont take long to get up to 70-80 (about two weeks).
As for having my bench that low, sure it was easy as well, but I found my form miles better. Now I am going to try and be a lot more strict on my form and remember how to bench properly. And make sure that carries on as the weight increases.
 
Been thinking about tomorrows session, according to stronglifts I only got to do 1x5 for deadlifts. Too me that sounds too few why aint it 5x5 or 3x5. I think I would be alright doing more, but the stronglifts guide says stick to the plan.
I have been lifting for a few years now so I don't think the workload will be too much for me at all. Can you guys see any reason I shouldn't alter the program slightly?
 
Stick with it for the first week, I never did and done 3x5.

After a while I swapped the order round too, doing squats first one day and then deads first the next.

Who knows if it was right or not.
 
Just got back from my second workout for stronglifts, this is how I done:

Stronglifts Week 1
Thursday 02/05/2013
Squat 5x5:
62kg

Overhead Press 5x5:
25kg

Deadlift: 5x5 ( didn't plan to do 5x5 I forgot and just carried on:
80Kg

Increased the squat to 2kg everything went fine. The overhead press I have done before but that was along time ago when it was on one of my programs sometime last year:eek: I went again maybe a bit too light but I can see it becoming pretty hard in the next couple weeks.
Also haven't deadlift this year (I know what you thinking, what on earth were your PTs doing) so I warmed up with 60kg. Then tried it with 80kg, it felt fine but I was purposely going a bit slow on most of my sets to make sure my form was right. Im gonna need to speed it up soon, as the weight goes up.

I do have a basic question, when benching should my elbows be sticking out ( not quite inline with shoulders) making it harder to bench or elbows in more to your sides (not touching obviously) making it easier to drive up when benching.
Also same question when doing bent over rows.
 
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Getting some awesome doms in my lower back from not deadlifting for about 8 months.
I couldn't get a reply to my previous post I mention on form:)
 
If I understand what you're asking then when benching my elbows sort of point 45 degrees away from my body with the weight down.

The further in to your body you pull them then the more you'll target your tricepts and the further out you go the more emphasis you put on your chest/shoulders so 45 degrees(ish) is a happy medium.
 
My Bench isn't particularly good, but the easiest way to explain this is:

Try and bend the bar, screw your hands into the bar stabilising your shoulders. Bring the bar down vertically, and lower it onto about your nipple area. Elbows should be below the wrists vertically at all time. Keep your grip at a comfortable width apart.

Also, film yourself and post in the Form thread.

kd
 
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Stronglifts week 1
Saturday
Squats:
65Kg

Benchpress:
27kg

Barbell Rows:
42kg


So far so good, nothing really to comment except someone thinks I may need to bend over more on my bent over rows so ill make sure I practice a bit more and keep an eye on it.
 
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Stronglifts week 2
Monday 06/05/2013
Squats 5x5
67Kg

Overhead Press 5x5
27Kg

Deadlift 5x5
85Kg

Deadlifts are back to normal pace, making sure I explode on my way up.
 
Stronglifts week 2
Tuesday (07/05/2013)
Workout A

Squats 5x5
70kg

Benchpress 5x5
30kg

Barbell rows 5x5
45kg

Had to train today even though I trained yesterday as I start my new job tomorrow. This resulted in my right leg getting quite a dull ache after my third set of squats. Still done them strong, and the other lifts were fine. I think ive got my back more over the bent over rows now so that's good.
 
Workout B
Wednesday (15/05/2013)

Squats 5x5
77kg

Overhead Press 5x5
32kg

Deadlifts 5x5
95kg

Realised my last deadlift session I only increased it by 2kg instead of 5kg. So I bumped it up to where it should be, no problems.
 
Workout A
Thursday (23/05/2013)

Squats 5x5
85Kg

Benchpress 5x5
37kg

Bent Over Rows 5x5
52Kg

Squats were a bit hard for the first 2 sets with training the day before.
 
Will be watching this log bro, keep it up. I wouldn't enjoy doing stronglifts on consecutive days! I can only just deal with doing it evening on Monday and morning Wednesday!
 
Zefan said:
Will be watching this log bro, keep it up. I wouldn't enjoy doing stronglifts on consecutive days! I can only just deal with doing it evening on Monday and morning Wednesday!
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The first two sets were pretty mean, but I was ok afterwards. I work 4 day 12hr days so got to fit my 3 sessions on my days off. Yep still enjoying the stronglifts, but im sort of tempted to add dips and pullups maybe 3x12. I would add dips on my A program and pullups on the B program.
 
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Know that 4 day 12hr shift feel. I do 2 days 2 nights 4 off which is pretty sweet however, plus I can normally go to the gym during work hours!

I have dabbled in adding dips/lat pulldowns (too weak to do pullups :(), I would definitely keep them under 8 reps though and just add weight! It's a strength routine after all, so 5x5 heavy dips and pullups are the perfect compliment to the barebones program IMO.
 
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