Just starting out

[zepher1]

I've just started strength training for the 1st time, been going three weeks now and very wet behind the ears so any advice is greatly welcomed. I'm training three times a week, currently on a russian overtraining cycle for 6 weeks, under the watchful eye of moz (goldnfrog).

My 1 rep max are BENCH 75 kilos
DL 150 kilos
squat 90 kilos
my body weight is 76 kilos so i want to drop to 75, and my height is 5' 7''.
Any guidence or info would be great cheers

[Ben "tricky" Burgess]

just get to it mate! Dont worry about losing weight, you're only 1kg over and presuming you weigh yourself in the eveninig, you would be at least 1k lighter at a comp weight in (usually 9.30 am) anyway.

[Moz]

Hey up Stu. Good look mate il help as much as i can

[zepher1]

cheers Moz, glad you dragged me along to the gym, i'd jst be sat at home drinking beer otherwise! :mrgreen:

[any1uno]

Looking forward to following your progress. Keep up the great work and keep us posted. Feel free to ask any questions.

[zepher1]

cheers, should i be wearing a belt for all lifts to support or should i work on getting as strong as i can without? i borrow my training partners at the min for deadlifts over 100kilos, what kind of belt do i need? they have an inzer lever belt in stock at my gym 4 £80, would this be a wise investment?

[Finch]

If your serious, get a good belt.
I use the inzer lever and in my opinion it is as good as they get.
£80 seems like a fair price.

[Moz]

yeah stu get a belt first. ive got an old squat suit you can have. thr belt in the gym is a lever belt i find it hard to get legal depth (IPF rules) in a lever belt when squatting because it stops my ribs and hips coming closer together

[zepher1]

Yesterdays Training

Weight, reps, sets

Squat 50 * 8 * 1, 60 * 6 * 6,

Deadlift 70 * 10 * 1, 100 * 4 * 4

bench 40 * 10 * 1, 50 * 8 * 2, 55 * 6 * 6

bumbbell shoulder press 35 * 6 * 4

powercleans 4 sets with bar,

I do this 3 times a week varying the sets reps and weight, also add in dips, chins, cable rows, and cable pull downs,
close grip press, and front press with barbell, depending what training i've done.


Four weeks into training now and have kept most of the sessions at around 60% of my 1 rep max, going to step it up a gear from next week and try and set new i rep max for squat on monday hopefully i can get 120? and then move on from there. I know i'm not shifting huge weights yet but hope to compete in the future in powerlifting events. Any advice would be great on any aspect of my training. cheers.

[Moz]

stop eating shite at work! I've got my eye on you lol

[zepher1]

cheers for the advice moz, noted but ignored lol, i love kebabs :mrgreen:

[zepher1]

31 jan

deadlifts 70 * 10
100 * 4
130 * 1
150 * 1

benchpress 50 * 8 *2
60 * 5 * 1
70 * 2 * 2
75 * 2 * 2
50 * 8 * 1 with pauses

Not the best workout due to pain in my left side (ribs) had it 3 weeks so going the docs tomorrow, hope not cracked one lol? Bench again tonight then squat and try for new single on saturday. :icon_mel:

[zepher1]

Squated 100 k for the 1st time the other day, been training since start of jan and my bodyweight has gone from 75k to 80 kilos, but my strength is not as good as people a similar size to me, i know it takes time to develope strength, i guess im not as naturaly strong as some people, but im nowhere close at min.

Did anyone else experience this when they started training, and has anyone got any training regimes that might push me a bit further? cheers.

my totals squat 100k
deadlift 150k
benchpress 75k

[Ed Clarke]

I just started training a couple of months agao so I cant give you any advice on training regimes im pretty confused about them myself.
but I know how it can get a bit depressing when you come on this site and read all the massive weights some of the lads are shifting , but you cant compare yourself to someone who has been lifting for years .If you look back youve already increased your squat by 10k in only a month so if you keep doing that every month youll soon be up there with the big boys.
Keep focussing on trying to make small gains all the time and forget about what everyone else lifting.
good luck with the training

[Moz]

Zephs my training partner if he turned up that would help! lol. You also need some PMA (positive mental attitude) and be a bit more aggresion under the bar.

[zepher1]

cheers thanks for the advice