Pumping for Mother Earth

Hey everyone i am going to start my own training log here.
i am a beginner so my lifting is not really heavy.. my goal is to arrive to the end of this summer to lift at least 90kg-100kg with Bench Press, Deadlift and Squat.
my actual structure is:
180cm x 80kg
torso circumference 94cm
arm circumference 35cm

my aim: look like a gorilla

Workout of today

SQUAT
5x30kg
5x33kg
5x35kg
5x37,5 kg
5x40kg

BENCH PRESS
5x30kg
5x33kg
5x35kg
5x37,5 kg
5x40kg

TRACTIONS
6x5

PULLEY
3x12 x40kg

DUMBBELL FLAT BENCH FLIES
3x12 x15 each

ABS
Decline bench crunches with 10kg


BREAKFAST
100 gr oatflakes + 100gr almonds + 1banana + vanilla joghurt

POST-WO SHAKE
pea proteins+creatine+BCAA

POST-WO MEAL
250gr of spaghetti with broccoli, 175gr of smoked tofu and sahne. (no oil)
it was a huge meal it took me half hour to finish it, then i passed out in the couch

SNACK
fruits like tangerines and grapes

DINNER
i will eat lentils hummus until i explode
some bread and wheaty vegan slices 100gr

PRE-SLEEPING
shake with pea protein, creatine with rice milk and some nuts
bcaa alone with grapejuice

Protein:160 gr

after 1week of intestinal virus i am ready to go to gym again.
but today workout was much easier:

SQUAT
5x30kg
5x33
5x35
5x38
5x40

BENCH PRESS
5x30kg
5x33
5x35
5x38
5x40

BARBELL ROW
5x5x40kg

DECLINED BENCH CRUNCHES + 10KG
5x20

EdensDemise schrieb:[...]i am a beginner so my lifting is not really heavy.. my goal is to arrive to the end of this summer to lift at least 90kg-100kg with Bench Press, Deadlift and Squat. [...]

Nobody cares if you are a beginner, we are all secretly rooting for you in the background  

Your goal for deadlift is too low and for bench press maybe too high, unless you have a very large ribcage and very short arms

hey thank you
yes i am torso dominant so my ribcage is really large   

today:

DEADLIFT
5x5x40kg

FRENCH PRESS
2x12x25kg

BARBELL CURLS
3x10x25kg
2x8x25kg

few weeks ago i was able to lift 35kg with curls, but i didnt train arms for 1-2 weeks so i didnt want to start heavier and risk it to make it wrong

How the hell did you end up benching as much as you deadlift and squat. Also, how are you curling nearly as much?
This makes me sad, ruined my day and broke my spirit   

 

why? is that bad to benching the same weight of squat and dl?   
i dont know i just do it and try to make it in the most right way.
about curling i didnt understand what you mean

EdensDemise schrieb:why? is that bad to benching the same weight of squat and dl?  

Yes, it is a crime against humanity! ... No, it's not bad in itself, but pretty much every human will squat and deadlift significantly more than they bench   

For the curls: I meant that you curl more than 50% of your deadlift weight for more reps. That is pretty much super disco  

Ottomane schrieb:

EdensDemise schrieb:why? is that bad to benching the same weight of squat and dl?  

Yes, it is a crime against humanity! ... No, it's not bad in itself, but pretty much every human will squat and deadlift significantly more than they bench   

For the curls: I meant that you curl more than 50% of your deadlift weight for more reps. That is pretty much super disco  

so you think i should make more with squat and deadlift?

Most probably. At least you should be able to increase the weight much faster on squat and deadlift.

nice thank you..
so tomorrow i have squat. how much do you think i should increase? 5kg more? starting maybe in progression from 35 to end on 45

I can't do that for you from the internet. But in these weight regions it should be possible to increase the weight from session to session by at least 2.5kg up to 5kg. You have to see for yourself if it felt good, was too heavy, your form broke down, ...

Did you read about "Starting Strength"?

Ottomane schrieb:I can't do that for you from the internet. But in these weight regions it should be possible to increase the weight from session to session by at least 2.5kg up to 5kg. You have to see for yourself if it felt good, was too heavy, your form broke down, ...

Did you read about "Starting Strength"?

i just searched about it and i found the blog

Blog? It is a book bei Mark Rippetoe and is also the name for a beginner strength program.

You can look here: http://startingstrength.wikia.com/wiki/FAQ:The_Program

But I would do a rowing exercise instead of power cleans, but that is my personal opinion  

Very similiar is Stronglifts 5x5

today i tried the student gym where my boyfriend lives but the equipments were damn scheisse so i didnt do so much:

BENCH PRESS
5X30KG
5X32.5
5X35
5X37.5
5X40

ABS-LEG RAISE
3X15

ARNOLD PRESS
2x10x10kg each
2x8x10kg each (before i was able to make even 17.5 each but after 2 weeks without training i am starting with lower weights to not stress too much the muscle

BARBELL SHRUGS
1X12X35KG
2X10X35KG

SQUAT
10x30kg
5x35kg
5x38kg
5x40kg
5x43kg

BENCH PRESS
5x30kg
2x5x33kg
5x35kg
5x38kg

LEG PRESS
3x10x60kg

BENCH DIPS
3x10

CABLE CROSS
3x10x25 kg each arm

DEADLIFT
5x5x40kg

CALF RAISE
3x15

ABS-DECLINED BENCH W/10KG
3x20

i cant wait to cook today quinoa with lentils, veggies, nuts and some sour cream

10.02.2014

SQUAT
5x35kg
5x37.5
5x40
2x5x43

BENCH PRESS
5X25
5X27.5
5X30
2X5X33

DEADLIFT
3X5X40KG
2X5X50KG

DIPS
5X10

TRACTIONS
3X10

LEG PRESS
5X10X70KG

BARBELL SHRUGS
3X10X30KG

ABS-DECLINED BENCH + 10KG
3X20

So, how does the pogression in weight feel?   

Ottomane schrieb:So, how does the pogression in weight feel?   

i tried to go down with the bench press and go up with deadlifting, and yes is better because i feel like my "respecting the kg of bench press" was effecting my other 2 main exercises, plus i can lift better.
my goal is to arrive at the end of february lifting 70kg of dl and 50-55 squat.   

You are on the right track   

14.02.2014

BENCH PRESS
5x25kg
5x28
5x30
2x5x33

BARBELL CURLS
5x10x26kg

BENCH DIPS
5x10

LAT MACHINE
5x10x45kg

CALF RAISE
5x15

CABLE CROSS
3x10x25kg each arm

DECLINED BENCH CRUNCHES + 10KG
3x20

today i bought grip straps and protection legs protections, looking forward to try them tomorrow with deadlift and squat   

15.02.2014

today i used the grip-straps and i felt really good, even with the legs-protection seems like my knees were more stable during squat

SQUAT
10x20kg warm up
5x35kg
5x38kg
5x40kg
5x43
5x45

DUMBBELL SHOULDER
5x10x12.5 kg each arm

ALTERNATE LEG CURL MACHINE
3x10x55kg each leg


DEADLIFT
2x5x40kg
3x5x50kg

If you need to use grip straps you have a weak grip. If you use grip straps you won't increase your grip. If your hands keep on slipping try using liquid chalk.

Euphoric schrieb:If you need to use grip straps you have a weak grip. If you use grip straps you won't increase your grip. If your hands keep on slipping try using liquid chalk.

actually i have no weak grip, maybe even because the weights i lift are not really heavy, but i wanted to buy them to try and because i was curious after reading some articles about how much grip-straps can help to fix better the hands on the barbell when your deadlift gets heavier

I do sets with nearly 200kg … no need for straps