Three weeks ago my buddy 'lint' hooked me up on a deal on a used power cage with all the goodies. This is what it looks like.
I'm 28. I've wanted to work out all my life but you know, I just couldn't stay committed, ever. So yeah, my goal is to increase strength so now I work out 3X a week. No excuses. The workouts are simple:
Workout A: squats, chin-ups, shoulder press
Workout B: squats, bench, deads
Week 1: ABA
Week 2: BAB
etc.
Do a few warm up sets but for the actual work out it's 3X5.
Right now I can't even do a chin up yet so I'm working on that by doing some negatives.
Cardio on an off day or I play Badminton with the crew.
Diet: I just kind of eat whatever. I know what I should and shouldn't do but I can't restrict myself that much. I try to eat more protein, less fat, complex carbs and 4-6 meals a day. For supplements I'm taking the Usana vitamins, fish and flax oil and lots of chocolate milk.
I hope to increase the weights every 1-2 workouts. The first few sessions were painful. I was very sore and the idea of increasing weights was insane. Now I think I've found my groove. Trust my body is getting stronger and can handle the workload.
Thanks for reading. Comments, suggestions, motivational words, let's hear them. May there be more newbie gains to be gained. As Darkane says: "STAY STRONG"
Stats:
Ecto/Endo mix. Skinny up top and chunky on the bottom.
5"5
143lbs
Phase 1: Rippetoe's Starting Strength
Started April 9. Finished roughly 3 months later.
Final Phase 1 update: (5reps)
Weight 143----->159
Lifts
Bench 80----->120
Press 45------>85
Squat 105----->210
Deads 115----->210
I peaked about 6 weeks into the lifts so I did a de-load, mixed some things around and still couldn't break through so I decided it was time to move on.
Phase 2: 5/3/1 by Jim Wendler
Calculate 1RM (using #'s from above)
weight X reps X.03333
Bench = 140
Press = 99
Squat = 245
Deads = 245
Training max, take max weight and subtract 10%.
Bench = 126
Press = 89
Squat = 220
Deads = 220
The idea is to train optimally, you don't have to train at your max to maintain your max.
1 cycle takes approximately 4-5 weeks to complete. After 1 cycle you add 5lbs to the bench and press and 10lbs to the squat and deads. Wendler says you can go up to 6-7 cycles before plateau. This is an intermediate program.
P.S, if anyone wants a copy of Starting Strength or 5/3/1, PM me.Originally posted by Darkane
Stay Strong!