New Beginnings
I have now just passed my first year of strength training and have come to the conclusion that I am indeed still a novice. There is no self loathing, no self deprecation, just a simple realization that I have not progressed to my own expectations. With this journal, I want to start back at the beginning with a clean slate, let my ego go and rely on the wisdom of those much more knowledgeable than myself.
Training
I will begin my training with Starting Strength. A novice program like this will help me build the foundation I desperately need. While I do not expect significant gains in my bench press, I have much higher expectations for squats and deads. With a proper progression plan, squats should quickly increase. With the combination of a stronger squat and power cleans, I should see a modest increase in deads as well. My intention is to continue Starting Strength until after the 3rd squat reset. Once I complete Starting Strength I will transition into a 5x5 routine, in particular, Texas Method.
Here is the local FAQ and Write up for those unfamiliar with Starting Strength.
http://forum.bodybuilding.com/showthread.php?t=998224
Starting Strength
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
5x3 Power cleans
In accordance with the program;
after the 2nd week of the program,
* 3 x 8-15 Pullups will be added to workout B
* 2 x 8-15 Dips will be add to workout A
after the 3rd week of the program,
* 2 x 8-12 barbell bridge added to workout A (GHR was recommended but is not available at my gym)
* Ab work added to all days.
* 2 x 8-12 isolation can be added for both biceps and triceps.
Diet
I will be following no particular eat pattern. I believe that the when should be intuitive and an IIFYM approach will be taken this bulk. Food will be weighed and measured and calories/macros will be recorded. My intention is to monitor and adjust my diet so that I can bulk and build strength over a longer period of time without either A, gaining excessive fat, or B, having to cut while making headway in my lifts.
Intended macro guidelines are as follows.
Protein target = 175 (700 calories)
Fat target = 100 (900 calories)
Caloric Target = 2600 calories
* I will allow for as much as a 10% divergence from all ranges daily so long as energy intake averages out to daily target.
* Once a week, an intake 20% over caloric target will be permitted, so long as energy intake averages out to daily target.
and so it begins.......
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09-02-2012, 10:56 PM #1
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150403
~RISING FROM THE ASHES~ The rebirth of a novice.
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09-03-2012, 12:31 AM #2
I'll be keen to see how you go with this. You've actually come a long way in the year and you've built a good muscle and strength base, plus you've educated yourself really well on lifting and nutrition. It's easy to look at some of the gains that teens or those who've lifted in the past can make but you've done well
That being said - it's not a bad idea to review things and approach lifting as a newbie again, albeit, a newbie who has the knowledge to adapt quickly
I've had to relearn how to lift because of injuries, and I've gone back and totally deconstructed my squatting and started again, and I'm going to do the same with my deadlifts. I see this as a game of continuous reassessment, adjustment and improvement - circumstances change all the time and we've got to adapt
I think you'll make big gains this year with your new approach to training and nutrition, so good luck!
And I love the Phoenix pic!Last edited by fittofattofit; 09-03-2012 at 12:40 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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09-03-2012, 03:35 AM #3
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09-03-2012, 04:50 AM #4
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09-03-2012, 05:22 AM #5
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150403
A complete deconstruction is healthy. I think I had some bad habits that need to be broken. The biggest advantage for me this time around is that I do have recent experience and can adjust on the fly for readily.
That looks MUCH better than the way Val and I do GHRs at the gym.
I dropped the ego my friend... and I think that is the driving point of this journal. I need to just admit I don't know as much as I thought. .
Thank you guys for continuing to follow me in this journal.
Last weeks diet recap.
Day ....Carbs.... ..Proteins.. ....Fats.... ..Calories.. Sun 217 186 169 3142 Mon 193 160 119 2480 Tues 145 156.5 132 2420 Weds 204 160 131 2610 Thur 206 208 103 2580 Fri 285.8 155 69 2390 Sat 371 143 120 3100 Daily Avg 231 166 120 2674
Weight up from 167.4 to 168.6
I went a little carb / salt heavy on refeed. Probably experiencing a little retention. Calories will be maintained for another week, and next refeed will be "cleaner" so weight gain will be a little more obvious.
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09-03-2012, 05:32 AM #6
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150403
Workout #1 (A)
Squat
115 x 5
115 x 5
115 x 5
Increase to 125 next workout.
Bench Press
105 x 5
105 x 5
105 x 5
Increase to 110 next workout.
Deadlift
135 x 5
Increase to 150 next workout.
*NOTES
. I can see how someone would want to try and blast through the beginning of this... slow and steady will be this journals mantra.
. Bar speed will be a huge factor in progressing. I am strong but generate little power.
. An increased bar speed actually made this very simple workout with lower weights, somewhat challenging (even at the beginning).
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09-03-2012, 06:37 AM #7
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09-03-2012, 06:53 AM #8
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150403
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09-03-2012, 06:57 AM #9
- Join Date: Mar 2012
- Location: Herefordshire, United Kingdom (Great Britain)
- Posts: 1,000
- Rep Power: 4371
Looking good, I'm guessing that was a near 50% deload? One thing I would suggest since I did much the same, be aware of how fast the extra squat frequency ramps up the weight compared to the other lifts. Stop with the 10lb steps early enough that the others will get hard at the same point given that you are probably only going to do this for a few months before moving on. My bench is still 15Kg below my previous max yet I'm forced to set new PRs on the squat each time.
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09-03-2012, 07:16 AM #10
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150403
I took the counsel of Mark and purchased a set of microplates. The write up posted above has a great tutorial on how to properly progress in accordance with bar speed. The second the bar speed slows and cadence breaks, I will drop the increment until I am using the 1.25 platemates. I will also be using the belt. If what I understand about the belt allowing for a modest increase in squats, this will also make for a slightly longer progression.
The first workout raised a few eyebrows. Here I am just squatting really hard, trying to make my little row of 10's rattle. Not a single f*ck was given.
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09-03-2012, 07:19 AM #11
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09-03-2012, 07:19 AM #12
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09-03-2012, 07:21 AM #13
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09-03-2012, 08:51 AM #14
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 122386
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09-03-2012, 10:17 AM #15
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09-03-2012, 10:29 AM #16
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09-03-2012, 11:07 AM #17
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09-03-2012, 01:31 PM #18
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09-03-2012, 01:39 PM #19
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09-03-2012, 02:23 PM #20
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09-03-2012, 02:34 PM #21
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150403
Thanks for stopping in guys. LOL I am a skinny f*ck Vince. That's the plan Todd... all I want is a respectable squat.
On your 6.
It's better then the usual 2 steps forward 3 steps back
Definitely a consideration. I tried it before, but as Mark (below) made a good point. I was breaking parallel on SOME of the reps, most I doubt were proper. On top of that, I attempted 531 on a cut. So between the dishonesty and the lack of fuel.... I bombed on it. I literally wasted 3 months.
Dead on. I have since corrected my squat. I have gone over with Val with what I want from squats and she is verifying depth and bar speed for me on all final sets. My biggest issue with squats was poor bar speed and poor cadence (along with depth). All have been corrected.
I will start form videos once the weight is heavy enough where form could possibly breakdown.
And so they have spoken.
EDIT;
Protein target = 200 (800 calories)
Fat target = 90 (810 calories)
Caloric Target = 2600 calories
* Macros will remain unchanged this week.... I just went grocery shopping. This will be an easy change. I will just buy a slightly leaner cut of meat. This alone will give me 20 grams more protein and drop the fat down 10 grams. This will leave me with ninety grams... more than enough.
Thanks for tagging in. I'm glad they let you back in man.
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09-04-2012, 08:53 AM #22
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09-04-2012, 03:19 PM #23
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09-05-2012, 04:46 AM #24
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09-05-2012, 05:04 AM #25
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09-05-2012, 06:05 AM #26
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150403
Thanks for the warm wishes. Will you or have you started a journal yet?
You know it brother.
LOL It isn't as bad as it looks.
For example..
Squats 3 x a week, add 10 pounds each session (when reps are missed, increments are lowered to 5 and then again 2.5). That puts me in PR territory in 8 more workouts (less than 3 weeks from now), and within challenging area in about 2 weeks (by workout 6).
The programs calls for 3 sessions per week ONLY on non consecutive days.
These two weeks will allow me to tweak form. I have also been moving the bar as fast as possible (weights rattle). It ends up being a little more tiring than I anticipated. I think just attempting to maintain bar speed is going to help quite a bit.
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09-05-2012, 10:06 AM #27
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09-06-2012, 07:24 AM #28
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150403
Workout #3 (A)
Squat
135 x 5
135 x 5
135 x 5
Increase to 145 next workout.
Bench Press
115 x 5
115 x 5
115 x 5
Increase to 125 next workout.
Deadlift
155 x 5
Increase to 175 next workout.
HEY TREV! Nice to have you aboard. Be warned, this will be an awfully boring program to watch for the next two weeks. You will have to link me to your journal if you decide to start one.
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09-06-2012, 07:54 AM #29
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09-07-2012, 01:05 AM #30
So at this rate you'll be squatting 195 x 5, benching 175 x 5 and deadlifting 275 x 5 at the end of the third week.
That'll be great for locking in your form. With 10lb bumps on the squats and bench and 20lb bumps on the deads, the sh!t will be getting serious pretty quick
I'm looking forward to watching your progression through this"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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