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quest to be stronger

Discussion in 'Training Logs' started by big 7, Nov 1, 2010.

  1. big 7

    big 7 White Belt

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    Hi everybody
    My goals are to getting stronger in everything . im 17 5'8 150 pounds (also trying to put on some weight) ive been doing body building for 3-4 months ha huge mistake now im looking to get stronger i weight lift 3x week and grappling almost every night

    my program

    Monday
    Bench 5x1 - ten min break 2x5
    standing overhead press 3x5
    squats 3x5
    dumbbell raises 3x8
    j m press or dips 3x
    pull ups 3x

    Wednesday

    Dead lift 3x2 ten min break 2x5
    Squats 3x3
    Good mornings 3x5
    calf raises 2x5
    chain saws 3x5

    Friday

    Bench same as Monday
    squats 3x5
    OPH-3x3
    Dips 3x
    shrugs 3x8

    if anyone got advice please give
     
  2. big 7

    big 7 White Belt

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    im not very strong at all mostly why i made this log
    my 1st work out

    Bench

    155x1 ..all easy gotta go up next workout just getting a feel for it
    155x1
    150x1
    150x1
    150x1
    145x3
    140x5

    OPH

    95x5 easy as well need to add weight
    95x5
    95x5

    front raises
    15'sx8
    20x8
    20x8

    Dips
    Bw+45 3x12

    Pull ups
    10,10 ,10

    need to go up next week in everything.
     
  3. Senor Jose

    Senor Jose Red Belt

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    remember diet is key.
     
  4. big 7

    big 7 White Belt

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    thanks well noted
     
  5. toonie

    toonie Tuesday

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    Welcome to the logs.

    I would recommend following a program made by the experts and save making your own programs until you're a little more experienced and know more about your body and what works best for you.

    Stronglifts 5x5 or Starting Strength would be a good starting point.

    Good luck.
     
  6. big 7

    big 7 White Belt

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    thank you ive read the FAQ and mostly all the workouts , do u seen any problems with the workout specifically for reps , exercises ?
     
  7. toonie

    toonie Tuesday

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    Nothing really wrong with what you have there. I just feel your time would be better spent focusing on the core lifts (squat, bench, deadlift, press, chins) concentrating on form, taking your time between sets and getting out of the gym to rest rest for your next session. Since you're just starting out, you're weak all over (not trying to sound insulting). The point of accessory work would be to help you out on a weak part of your lift.

    Further, considering you're fairly active (grappling nearly every night), you would want to spend as short as possible a time in the gym to go and promote recovery. However, you're young and if you want to do your other exercises, you can. They are good choices, much better than anything I was doing at your age. If you enjoy them you should keep them. But if you are looking for fast, consistent gains, a tried program like SL or SS would be your best bet.

    Do you plan to follow linear progression?
     
  8. big 7

    big 7 White Belt

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    Do you plan to follow linear progression? if u mean goals yes i have goals for December and June. trying to add weight on to lifts almost Evey lift
    for example on my bench singles lets say i do for example 155x1 for 5 sets the next day it'll be 160x1 155x1 155x1 etc.. --- 5 sets i know this wont always happen epically when i move up in weight/bad lifting days )
     
  9. toonie

    toonie Tuesday

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    By linear progression I meant adding weight every single work-out as long as form is good and you're getting all your planned reps. At your strength levels and age, with consistency and plenty of eating and sleeping, you can go off adding 5-20lb to your squat and deadlift and 5-10lb to your bench and press every session for 10 weeks plus easy. All this is programmed into a program like stronglifts or SS.

    If you think you can continuously add that much weight each and every session with your current routine go for it. If you don't think you can, I once again go back and recoomend SL or SS.

    Good luck and cheers.
     
  10. big 7

    big 7 White Belt

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    thanks toonie
     
  11. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    welcome to the logs,
     
  12. big 7

    big 7 White Belt

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    Wednesday

    Dead lift
    warm up

    315x1 -- PR:icon_chee
    265x3
    265x3
    265x2 grip!!!!

    Good mornings
    75x5
    75x5
    75x5

    Front squats
    95x5
    95x5
    115x5

    chain saws

    50x8
    70x8
    70x8

    and some light shrugs

    going to go up to 275 for 3's next week on Dead lift, 1st time ive ever done good mornings so it was new getting the Technique down be4 anything. my squats are horrable but working on my weakness-- btw this was light day with squats never did front squats in awhile-- trying to get front and back squats up is one of my main goals aside from dead lift.
    LOng Way to go :icon_arro
     
  13. squatsquatsquat

    squatsquatsquat Orange Belt

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    Welcome to the logs. Good work and congrats on the PR!! Btw, toonie's advice is very good.
     
  14. big 7

    big 7 White Belt

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    thanks man and well noted
     

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