450kg total here I come

[gs1206]

New to all this, I am home for four weeks over easter so am training with limited resources here then am back to uni in a proper gym. I have never done 1 rep maxes before but don't have enough weight at home to do them so will have to wait till I get back to uni.

I have a squat rack and bench in my garage, with a little amount of weight which I will buy more as my lifts go up,

i do a few warm up sets before each lift

monday 19th march
squat - 100x5x3
bench - 77.5x5x3
cleans - 55x5x3 (first time ever doing these)

everything felt fine, food is good, plenty availiable as im doing nothing all day,

[Icepick]

Welcome to the site, good luck with the goals, what is your body weight.

[gs1206]

im 6'2 86kg, my main sport is rugby and seeing as its starting to be end of season I need another sport, this seems perfect

[Phil R]

im 6'2 86kg, my main sport is rugby and seeing as its starting to be end of season I need another sport, this seems perfect

welcome to the site i am sure you wil get all the info you need for the lads here ! so ask all those questions

[gs1206]

Wednesday 21st March - Week 1 - Workout B

Squats - 102.5x5x3
Military Press - 52.5x5x3
Cleans - 70x5x1 65x5x2 (miss calculated the weights :S)

All lifts were fine, eatings still good, binged on an all you can eat chinese today

I will have a load more weight friday so I can deadlift

Has anyone got any advice on doing power cleans? its the first time ive tried them and just want to get the technique right, I will try and get a vid for friday.

[gs1206]

Friday 23 March - Week 1 - Workout A

Squat - 105x5x3 really deep, am gonna jump to 110 on mon
Bench - 80x5 80x3(mucked up my grip) 80x5
Dead Lift - 120x5

Good workout, hard work on the bench but hopefully will keep bumping it up, i think my grip on my bench is too narrow,

what are the pros and cons of having a narrow grip, and what do most powerlifters use?

[gs1206]

Monday 26th March - Week 2 - Workout B
Squats - 110x5x1 107.5x5x2
Military Press - 55x5x3
Cleans - 70x5x3

Good workout, 110 was a little to heavy and form was dropping so dropped back to 107.5, MP was good, and im loving cleans at the moment

[Ben "tricky" Burgess]

Friday 23 March - Week 1 - Workout A

Squat - 105x5x3 really deep, am gonna jump to 110 on mon
Bench - 80x5 80x3(mucked up my grip) 80x5
Dead Lift - 120x5

Good workout, hard work on the bench but hopefully will keep bumping it up, i think my grip on my bench is too narrow,

what are the pros and cons of having a narrow grip, and what do most powerlifters use?

a narrower grip focusses on triceps, a wide grip recuits chest and shoulders and triceps. On a proper bar the rings should be 81cm apart, most PL'ers use a competition grip of the forefinger on the ring.

EDIT - using a wider grip reduces the ROM which generally means you'll find it easier

[gs1206]

Wednesday 28th March - Week 2 - Workout A
Squat - 110x5 110x3(dont know why??) 110x5
Bench - 82.5x5x3
Dead Lift - 130x5

Heavy session today, felt it on my lower back after doing the dead lifts, really feel worked, think i can feel my squat slowing down dramatically which is annoying

Im also feeling a slight pain/soreness under my knee cap at the bottom, i think it could be due to leaning forward in the squats, any ideas? anyone else had this?