The long and winding road of a beginner

[Jamma]

Hi I'm new to this forum and have just started to get into PL. I'm starting Dave Tates 9 week beginner course, I think most of you will know it. First day of training tonight. Am looking forward to training. My current stats look like this.
BP- 160
DL- 240
SQ- 180

My Goals are:
BP - 200
DL - 270
SQ- 220
I have set myself realistic goals for the future and hope to archieve them.

[IronBender800]

Solid program. Good luck with that dude! Plenty of people here who can answer questions for you.

[AJ010]

Welcome man! Westside is great, you'll love it!!

[Jamma]

Thanks for all the support guys.

Good mornings - 7 sets of 3 with 88lbs.
Glute ham raises - 3 sets of 8 finished with 7 kg
reverse hypers - 3 stes of 8 - BW plus 50lb plate
straight leg raises

workout wa aewsome. felt really good

[IronBender800]

Why all the sets of good mornings? Should only be 1 set of a 3rm right?

[Jamma]

Why all the sets of good mornings? Should only be 1 set of a 3rm right?

I don't know, I thought that you went as heavy as you could with the good mornings and keep doing sets of three until you can no longer do them when you drop it down to 1 rep.

Which one is correct??. Please help as I've got another workout today and it's the same as yesterday but with the bench.

Can't wait I will be pumped after reading Steels journal as I think if he can lift all of that at the same age as me then I will lift the same one day.

[Jamma]

www.elitefts.com/documents/9week-training-program.htm

It says on week 3, "use a small strap", this is on the reverse hypers etc. What is the small strap?, please help!!!

Could I also add deadlifts into the routine or is it best if I start one after I have done this routine?.

[Jamma]

Board Press -
1x3 - 110
1x3 - 135
1x3 - 145
1x2 - 150 (Missed the last rep, damm

Lying bb tricep extension -
1x10 - 25lbs
2x10 - 35lbs
2x10 - 40 lbs (tris were burning at this point)
1x10 - 25lbs.

Push downs -
1x10 - 45lbs
1x10 - 50lbs
1x10 - 55lbs

Dumbbell press -
1x15 - 25lbs
2x15 - 30lbs (Arms wer killing at this last set)

Comments: I felt this workout was awesome, I was killing after this workout. Thumbs up to it as I think if I keep having workouts like this improvements will be coming.

[Fullback_45]

Great way to start off the journal bro. Id up those goals by 5lbs though because those are very realistic goals and that way you could use bigger plates come max day! Look forward to your progress.

[big_baller]

Board Press -
1x3 - 110
1x3 - 135
1x3 - 145
1x2 - 150 (Missed the last rep, damm

Lying bb tricep extension -
1x10 - 25lbs
2x10 - 35lbs
2x10 - 40 lbs (tris were burning at this point)
1x10 - 25lbs.

Push downs -
1x10 - 45lbs
1x10 - 50lbs
1x10 - 55lbs

Dumbbell press -
1x15 - 25lbs
2x15 - 30lbs (Arms wer killing at this last set)

Comments: I felt this workout was awesome, I was killing after this workout. Thumbs up to it as I think if I keep having workouts like this improvements will be coming.

smart training, but what board did you use?

[Jamma]

smart training, but what board did you use?

I couldn't use a board, I had to find the thickest plate in the gym (15kg) and put that on my chest, I used 2 of these!!.

Thanks for all the posts guys really appreciated

[Jamma]

Box Squats - 10 sets of 2 - 75lbs (pretty easy)
Reverse hypers - 3 sets of 8 - BW
one legged squats - 4 sets of 10 - 60lbs
DB rows - 4 sets of 6 - 25lbs
BB shrugs - 3 sets of 15 - 60lbs

Comments - Workout was pretty good, I was pumped as the gym owner said that I should be proud of myself for getting my arse to the gym and working so hard. BB shrugs started to burn towards the end. Hamstrings are hurting this morning through the one legged squats. Tris were hurting from yesterday morning, all good though

[AJ010]

Nice stuff dude! You are going to do great at maxout!

By the way...as for the goodmorning thing....if you're reaching a 3rm...you start off with a very light weight for like 5-8 reps, then you add weight and drop reps to 3-5, then you keep adding weight while doing triples until you reach your 3rm(most weight you can do for 3 reps.) UNLESS you KNOW you what weight you're going for, then I'd do like 135x8/185x5/225x3/275x1/300x1/315x3 for example. If you're just going for a 1 rep max....I would do it like this: 135x8/185x5/225x3/275x1/315x1/345x1

Those are just examples. The general guideline is that if you're going for a 3rm, you keep adding weight while doing 3 reps until you reach a weight where you can only do 3 reps. If you're going for a one rep max, as you add weight, you will go from repping the lighter weight to just singling the heavier weights, until you reach the weight you can only do once.

Hope this helps! Good luck!

[Jamma]

Nice stuff dude! You are going to do great at maxout!

By the way...as for the goodmorning thing....if you're reaching a 3rm...you start off with a very light weight for like 5-8 reps, then you add weight and drop reps to 3-5, then you keep adding weight while doing triples until you reach your 3rm(most weight you can do for 3 reps.) UNLESS you KNOW you what weight you're going for, then I'd do like 135x8/185x5/225x3/275x1/300x1/315x3 for example. If you're just going for a 1 rep max....I would do it like this: 135x8/185x5/225x3/275x1/315x1/345x1

Those are just examples. The general guideline is that if you're going for a 3rm, you keep adding weight while doing 3 reps until you reach a weight where you can only do 3 reps. If you're going for a one rep max, as you add weight, you will go from repping the lighter weight to just singling the heavier weights, until you reach the weight you can only do once.

Hope this helps! Good luck!

Steel:Thanks man, been a great help, I now know what I have to do.

Bench press: 10x3 - 115lbs
Lying DB tri extension: 35lbs
DB side raises: 3x10 - 20lbs
Bent Over Dumbbell Side Raises: 3x10 - 15lbs

Comments: Good workout overall. I struggled a bit with the Lying DB tri extension because I think it was due to my tris hurting from the over workout. Good Sign. Side raises were very good, the gym owner came over said when I'm doing it pretend to be tipping a bucket of water from the DB, this twists the shoulders, felt my shoulders working so it was all good.

[Jamma]

Week analysis: Overall this week has been great, had a very good experience with this workout, can't wait till next week. My triceps and shoulders are hurting from the workout. Thanks for all the advice and encourengment guys well appreciated. All the best guys. Hope you had a good Christmas and have a happy new year.

Jamma

[AJ010]

I'm glad I could help.

How was your Holiday Season?

[Jamma]

Steel: Thanks for replying. My journal somehow disappeared from my computer. Holiday season has been good, got myself a girlfriend, nice, but she hasn't put me off my lifting.

I will post my workouts from the week later as the book I've been writing each workout in, I've left it at my Dads house so later.

Jamma.

[AJ010]

Steel: Thanks for replying. My journal somehow disappeared from my computer. Holiday season has been good, got myself a girlfriend, nice, but she hasn't put me off my lifting.

I will post my workouts from the week later as the book I've been writing each workout in, I've left it at my Dads house so later.

Jamma.

You're welcome.

I was wondering why you werent posting.

Glad ya got yaself a girl, thats awesome. Keep up the good work.

[Jamma]

cheers Steel

Week 2 -
Day 1
GM 1x8 - 60
1x5 - 65
1x3 - 80
1x3 - 90
1x8 - 60
Glute ham raises -
3x10 - 10lbs
Reverse hypers -
1x8 - BW
1X8 - BW+25LBS
1X8 - BW+60LBS
Pull Down Abs -
5 sets of 15 with stack
straight leg raises - 3 sets of 20

[Memnoch]

Good training so far, good to see another powerlifter starting! The goals you have are very realistic, and you'll probably beat all of them in no time. Keep updating, and lets see those records get smashed.

[Porky]

good journal keep up the good work sir.

[raffiki]

Steel:Thanks man, been a great help, I now know what I have to do.

Bench press: 10x3 - 115lbs
Lying DB tri extension: 35lbs
DB side raises: 3x10 - 20lbs
Bent Over Dumbbell Side Raises: 3x10 - 15lbs

Comments: Good workout overall. I struggled a bit with the Lying DB tri extension because I think it was due to my tris hurting from the over workout. Good Sign. Side raises were very good, the gym owner came over said when I'm doing it pretend to be tipping a bucket of water from the DB, this twists the shoulders, felt my shoulders working so it was all good.

You didn't say if your bench max was 160 lbs or 160 kg. If it is lbs then you should use 60% of that weight for speed bench. Which would mean you should use 95 lbs. The object is to move the weight up and down as fast as you can for 3 reps. Should take less than 2 seconds. If you meant kilograms than none of the other weights you are using make sense.

Keep up the good effort. I think your squat max is going to fly up. It's really low compared to your DL.

[raffiki]

http://www.deepsquatter.com/strength/archives/index.htm

Read the articles here by Lou Simmons.

It should help you with all the westside theory.

[Jamma]

day 2

board press-
1x8-120
1x5-130
1x3-150
1x8-140

lying tricep ex-
3x10 - 25
2x10-27
1x10 - 28

push downs -
3x10 - stack

one arm press
1x15- 30
1x15-35
1x15 - 35

[Jamma]

to porky: thamks man.

rafiki - thanks for telling me about the 60%, worked it today, felt my form was
proper cool. I read the Lou Simmons articles, very interesting, much
appreciated

[AJ010]

Nice board presses! Strong lockout.

How thick were the boards?

[Jamma]

Steel:


I couldn't use a board, I had to find the thickest plate in the gym (15kg) and put that on my chest, I used 2 of these!!.

[Oriental_Glory]

You sound pretty dedicated and ur only 15 so well done... U'll be kicking the crap out of people soon... ;)

Feeling urself getting stronger?? Are you eating a **** load aswell?

keep up the good work

[Jamma]

Yes I'm pretty dedicated. Yes I am feeling myself getting stronger, pretty good. Am eating loads yes, I am actually eating some chicken now for dinner.

[Jamma]

Day 3- DE Squat.

Box squats: 10x2 - 80lbs.
reverse hypers - 3x8 - BW
One legged cquats - 4x10 - 65lbs (really easy at start, but really hard at end)
DB rows - 4x6 - 30lbs
BB shrugs - 3x15 - 60lbs

Some improvements on there from last week, last week was sort of experimenting

[Porky]

Day 3- DE Squat.

Box squats: 10x2 - 80lbs.
reverse hypers - 3x8 - BW
One legged cquats - 4x10 - 65lbs (really easy at start, but really hard at end)
DB rows - 4x6 - 30lbs
BB shrugs - 3x15 - 60lbs

Some improvements on there from last week, last week was sort of experimenting

awsome workout.

how u like thoe speed box squats?

bout to try those this week myself

[raffiki]

Day 3- DE Squat.

Box squats: 10x2 - 80lbs.
reverse hypers - 3x8 - BW
One legged cquats - 4x10 - 65lbs (really easy at start, but really hard at end)
DB rows - 4x6 - 30lbs
BB shrugs - 3x15 - 60lbs

Some improvements on there from last week, last week was sort of experimenting

Doing good man!

Throw some weight on for those shrugs. Get ready for heavy deads.

[Jamma]

Porky and Raffiki - thanks a lot. speed box squats are good, like them a lot.
I was thinking of putting some weight on the shrugs.

[AJ010]

Awesome workout man!!

Were those 65lb dumbells or 65lbs total for the one legged squats?

[Porky]

Awesome workout man!!

Were those 65lb dumbells or 65lbs total for the one legged squats?

bar weight me thinsk

[Jamma]

65lbs dumbells, +the bar.

[AJ010]

65lbs dumbells, +the bar.

I'm having a hard time understanding this, how did you use the bar and dumbells at the same time for 1 leg squats? :confused: