A
akakabuto
Guest
Age 17, 185cm / 112kg
So I'm a dog baby from Finland and decided to start a log here to help me achieve my goals and to get tips. I started lifting at the Summer of 2007 at a small gym which had bad equipment (mostly machines) and it was the only gym here. I lifted there for the whole summer and when they opened an old gym here ~5 months ago i started going there and was able to start doing some real lifting.
I could have done real stuff at home with stones and stuff like that before at my home but i was too stupid and thought u had to lift 3 days a week and do nothing but sit between the lifting days. It was a dream come true when i could start doing deadlifts and ass-to-grass squats instead of smith-squats or leg presses.
My PR's @ December 2007:
Bench Press 50kg
Deadlift 2x100kg
Squat 80kg
Log Press - couldn't even get one rep with 45kg log
Push ups - zero full-reps
Chin Up - i got up a few cm's
Now 5.4.2008
Bench Press 70kg , 5x60kg
Deadlift 150kg , 5x130kg , both done with double-overhand grip.
Squat 120kg , 5x80kg
Log Press 2x65kg
Girya Push Jerk 32kg with both hands
Front Squat 3x60kg
Push-ups ~10
CoC#2 closed - right hand with set-up
Strict Press 6x40kg
Chin Up - maybe 10cm close from 1 rep
I haven't put much effort in push-ups or chin ups but they've been progressing well anyways. I know my lifts are still bad for my weight or any weight but im going to get stronger and leaner.
Near future goals:
Drop 10-15kg's of bodyfat
Deadlift 3x140 , 3x150
Log Press 3x70
1 chin-up
Front squat 3x80
Long term goals (this year):
Deadlift 200kg
Log press 100kg
Front Squat 5x100
I've written a bunch of goals to my paperback log but those i listed above are the most important ones. They might not be reasonable but i think i can achieve them. Im trying to drop the fat because i have medical examinations coming up or something like that and i know i cant drop the fat if i dont keep this log. I love chocolate. I dropped out dairy products which probably gave me over 50% of the daily protein and im wondering what do u people eat when u need protein fast? Im definately going to get some protein powder to help me out though.
My main goal is to be a strongman and I'm going to compete this or the next year. I know i should compete as soon as possible but i dont think theres any competitions with reasonable weights around here so i have to get alot stronger.
Training books/manuals i own:
Supertraining by Mel Siff
Rock Iron Steel by Steve Justa
Training Templates by EliteFTS
Few bodybuilding mags (i was bored and they had some good strength training articles)
Few MILO's
Mastery of Hand Strength by John Brookfield
Body for Life by Bill Phillips and Michael D'orso (it cost me ~5 US dollars)
The Book of Knowledge by BJ Penn
I really like Brookfields and Justas books. I also got myself Muscle by Carlton Leach. I saw Rise of the Footsoldier and was fascinated by the violence in it so i had to get the lifestory of Carlton Leach on my hands.
Training:
I train 4-6 days a week without a specific program. I used a split like this in the beginning of 2008 (Riku Kiri inspired split) :
Monday: Bench + assistance
Tuesday: Deadlift + assistance
Wednesday: Rest or light training (calves,abs)
Thursday: Narrow grip bench + assistance like monday
Friday: High rep squats and back work (im not sure why i did this)
Saturday: Rest or light training (calves, abs)
Sunday or Monday : Cycle restarts
Now im emphasizing deadlift and overhead work more because i want to compete in strongman and i like doing them. My squatting sets have always been way weaker than my 1st rep max, and yes im sure my max's were deep enough since i dont know any other ways to measure the depth other than going as deep as i can (touching hamstrings to calves).
At the moment im doing overhead work 1-3 times a week and deadlifting once. I do bench when i feel like it and i usually squat 1-3 times a week depending how often i go to gym. Sometimes i do alot of assistance and i might do abs and calves on a specific day or i might do like i did this week and only did 1-2 lifts a session. I try to keep every 3rd or 4th week light and restorative.
Sample schedule:
Day 1: Deadlift assistance (atg-squats,upperback)
Day 2: Pressing (1-2 vertical , 0-2 horizontal)
Day 3: Deadlift
Day 4: Biceps,abs,calves
Day 5: Pressing (same as day 2)
/
Day 1: Squat
Day 2: Press
Day 3: Squat
Day 4: Press
Day 5: Deadlift
Theres sometimes rest days in between the heavy days like deadlifting days and i dont always have extra workouts consisting of biceps,calves and abs. I do prefer to do heavy ab work on the days when i havent done anything heavy like squatting or deadlifting.
If u didn't notice yet, i use the metric system. Any responses are welcome!
How did i manage to make this so long, ive never written anything this long..
So I'm a dog baby from Finland and decided to start a log here to help me achieve my goals and to get tips. I started lifting at the Summer of 2007 at a small gym which had bad equipment (mostly machines) and it was the only gym here. I lifted there for the whole summer and when they opened an old gym here ~5 months ago i started going there and was able to start doing some real lifting.
I could have done real stuff at home with stones and stuff like that before at my home but i was too stupid and thought u had to lift 3 days a week and do nothing but sit between the lifting days. It was a dream come true when i could start doing deadlifts and ass-to-grass squats instead of smith-squats or leg presses.
My PR's @ December 2007:
Bench Press 50kg
Deadlift 2x100kg
Squat 80kg
Log Press - couldn't even get one rep with 45kg log
Push ups - zero full-reps
Chin Up - i got up a few cm's
Now 5.4.2008
Bench Press 70kg , 5x60kg
Deadlift 150kg , 5x130kg , both done with double-overhand grip.
Squat 120kg , 5x80kg
Log Press 2x65kg
Girya Push Jerk 32kg with both hands
Front Squat 3x60kg
Push-ups ~10
CoC#2 closed - right hand with set-up
Strict Press 6x40kg
Chin Up - maybe 10cm close from 1 rep
I haven't put much effort in push-ups or chin ups but they've been progressing well anyways. I know my lifts are still bad for my weight or any weight but im going to get stronger and leaner.
Near future goals:
Drop 10-15kg's of bodyfat
Deadlift 3x140 , 3x150
Log Press 3x70
1 chin-up
Front squat 3x80
Long term goals (this year):
Deadlift 200kg
Log press 100kg
Front Squat 5x100
I've written a bunch of goals to my paperback log but those i listed above are the most important ones. They might not be reasonable but i think i can achieve them. Im trying to drop the fat because i have medical examinations coming up or something like that and i know i cant drop the fat if i dont keep this log. I love chocolate. I dropped out dairy products which probably gave me over 50% of the daily protein and im wondering what do u people eat when u need protein fast? Im definately going to get some protein powder to help me out though.
My main goal is to be a strongman and I'm going to compete this or the next year. I know i should compete as soon as possible but i dont think theres any competitions with reasonable weights around here so i have to get alot stronger.
Training books/manuals i own:
Supertraining by Mel Siff
Rock Iron Steel by Steve Justa
Training Templates by EliteFTS
Few bodybuilding mags (i was bored and they had some good strength training articles)
Few MILO's
Mastery of Hand Strength by John Brookfield
Body for Life by Bill Phillips and Michael D'orso (it cost me ~5 US dollars)
The Book of Knowledge by BJ Penn
I really like Brookfields and Justas books. I also got myself Muscle by Carlton Leach. I saw Rise of the Footsoldier and was fascinated by the violence in it so i had to get the lifestory of Carlton Leach on my hands.
Training:
I train 4-6 days a week without a specific program. I used a split like this in the beginning of 2008 (Riku Kiri inspired split) :
Monday: Bench + assistance
Tuesday: Deadlift + assistance
Wednesday: Rest or light training (calves,abs)
Thursday: Narrow grip bench + assistance like monday
Friday: High rep squats and back work (im not sure why i did this)
Saturday: Rest or light training (calves, abs)
Sunday or Monday : Cycle restarts
Now im emphasizing deadlift and overhead work more because i want to compete in strongman and i like doing them. My squatting sets have always been way weaker than my 1st rep max, and yes im sure my max's were deep enough since i dont know any other ways to measure the depth other than going as deep as i can (touching hamstrings to calves).
At the moment im doing overhead work 1-3 times a week and deadlifting once. I do bench when i feel like it and i usually squat 1-3 times a week depending how often i go to gym. Sometimes i do alot of assistance and i might do abs and calves on a specific day or i might do like i did this week and only did 1-2 lifts a session. I try to keep every 3rd or 4th week light and restorative.
Sample schedule:
Day 1: Deadlift assistance (atg-squats,upperback)
Day 2: Pressing (1-2 vertical , 0-2 horizontal)
Day 3: Deadlift
Day 4: Biceps,abs,calves
Day 5: Pressing (same as day 2)
/
Day 1: Squat
Day 2: Press
Day 3: Squat
Day 4: Press
Day 5: Deadlift
Theres sometimes rest days in between the heavy days like deadlifting days and i dont always have extra workouts consisting of biceps,calves and abs. I do prefer to do heavy ab work on the days when i havent done anything heavy like squatting or deadlifting.
If u didn't notice yet, i use the metric system. Any responses are welcome!
How did i manage to make this so long, ive never written anything this long..
