View Full Version : Sam's Journal
Age: 17
Weight: 90kg
Current:
Olympic Squat: 140kg
Bench: 110kg
Deadlift: 160kg
Goals ( Next Year Before i turn 18 in November):
Olympic Squat: 200kg
Bench: 160kg
Deadlift: 220g
Body Weight: 100kg
Nice bench dude. Where you from? What do you train for, etc etc etc...
EDIT: Welcome.
30/12/04
Olympic Squat:
90kg x 5
100kg x 5
110kg x 5
Bench Press:
80kg x 5
90kg x 5
95kg x 5
100kg x 3
Bent over Row:
60kg x 6
60kg x 6
60kg x 6
60kg x 6
Skull Crushers:
35kg x 6
35kg x 6
35kg x 6
Ez bar Curl:
30kg x 6
30kg x 6
35kg x 6
Why did you go light on squats?
Nice bench dude. Where you from? What do you train for, etc etc etc...
EDIT: Welcome.
Hi,
I'm from Australia and i train for size and strength, i like powerlifting and i just started throwing shotput and discus this year.
I like all kind of strength training pretty much.
Thanks.
Why did you go light on squats?
It wasn't my intention to go light, next time 120kg x 5, hopefully.
You'll get on dandy with DMPM then ;) LMAO. (He's from Melborne).
Also, Why did you stop short of 120x5 on the squats?
Cool, when i unracked 120kg i wussed out of it because i was doubtful i would get more then a tripple, i was at my house and didnt want to fail and have to drop it so that my mum would shoot me, but ill give it a go when im a bit fresher next workout.
Thanx Robert
31/12/04
Short workout at home:
Deadlifts:
130kg x 3
140kg x 3
150kg x 3
Barbell Shrugs:
90kg x 20
100kg x 10
I'm going to train my traps alot more now.
Nice weights you are pushing for your age Sam. I'm only just 18 myself, and my best are 116/90/161 although I can probably do 120/100/170 now. So nah nah nah on the deadlift :p
How long you been lifting?
haha, I've been lifting for say a year but have been mucking around with weights for a while, just not doing anything productive with them.
2 years ago i weighed 50kg and couldnt bench 30kg and i didnt know what a squat was.
So i've come a fair way regardless and i still have a long way to go!
I could bench 50kg when I first lifted a a couple of years ago... didnt touch weights again for about a year, messed around for about 6 months and only got my act together about 3 months ago.
I'll be watching your journal... oh and EAT!!
What bodyfat %age are you?
2 years ago i weighed 50kg and couldnt bench 30kg and i didnt know what a squat was.
Sounds like me, i was 55kg a year ago with a max bench of 30kg, you've come a long way man, i'll be reading this one too, good luck!
What bodyfat %age are you?
I've never measured bodyfat, not sure really. I turned 17 in November.
Sounds like me, i was 55kg a year ago with a max bench of 30kg, you've come a long way man, i'll be reading this one too, good luck!
Thanks man.
1/1/05
Bench:
100kg x 3
100kg x 3
100kg x 2
Floor press:
80kg x 8
90kg x 5
100kg x 3
Bent over Row :
80kg x 5
80kg x 5
80kg x 5
80kg x 5
EzBar Curl:
45kg x 6
35kg x 6
35kg x 6
Nice weights again Sam.
What do you have in case you fail on squat or bench?
Thanks mate.
Right now, nothing. My gym is closed and these workouts were at home and i have no safety rails :( so im being a little cautious.
2/1/05
Olympic Squat:
100kg x 5
120kg x 5
Push Press:
60kg x 3
70kg x 3
80kg x 3
Lateral Raises:
10 kg dumbells x 20
Your push press is poor compared to your bench and strength in general. Is this something your nadressing?
Nice sqautting. Still a bit low on load and volume, but you explained that before. GET TO A DECENT GYM!
I am at a decent gym, it should open this week.
I have been neglecting overhead and i guess that is starting to show, i cant afford to do that anylonger especially because it is vital for throwing.
No problem, live and learn.
What you throwing? I joined my Uni's throwing club for something to do in my (then) not so busy wednesday afternoons. Thus far, I have been twice :)
P.S. If your not PPing 2 plates a side by March your new forum name will be 'Wendy the forum wench'.
I'm throwing shotput and discus.
Still going through the technique myself, it's tricky sometimes but great fun.
1/4 front squats are used by oly lifters to enhance the push press and split jerk, this could be somthing to think about. That entirely depends on weather or not your weakness is a form issue, or limit strength in that phase of the lift.
I think i need to train it more for starters, if i sniff out any weaknesses i'll get to 'em then.
Like I said, get the form down first then think about training limit strenght at a particular phase of the lift. My PP went up 5kg a week for a while when I started to get a lot better at it technically.
This is my routine as of now courtesy of PikeKing, you da man :035:
Monday:
deadlift 5 sets 3 reps
Bent over Row 5 x 5
Shrug 3 sets of 8
EzBar Curl ( or as Pikeking put it, "homo curl") 3 sets of 8
Tuesday: Rest
Wednesday:
Push Press 5 sets of 3
Bench Press 5 sets of 5
My choice of tricep work ( likely skull kurshers and floor presses)
Thurday : Rest
Friday:
Squats 5 x 5
SLDL 5 x 5
abs 3 sets of 8-12
Saturday & Sunday: Rest
Nice. I'd go with floor press over extensions.
Thanks.
Ill Probably rotate tricep excercises but i like the idea of floor presses being the main one too.
3/1/04
Deadlift:
120kg x 3
130kg x 3
140kg x 3
150kg x 3
155kg x 3
Barbell Row:
80kg 5 x 5
Shrugs:
110kg 3 sets 8 reps
EzBar curls:
35kg 3 sets 8 reps
4/1/05
Push Press:
5 sets of 3 reps : 80kg
Bench press:
5 x 5 : 80kg
Tricep pushdown:
3 sets of 8 : 70lbs stack
Not sure what Robert is on about, that's a great push-press in relation to your bench IMO. :023:
80kg PP compared to a 120kg bench, for a thrower. Riiiiiiiiiiiiiiiiiight.
Robert you have to remeber i've only been throwing for a limited time thus i wasn't interested in building a good push press. Considering that i neglected any form of overhead for so long it really isn't THAT bad in comparsion to my bench which i've been training ages before i knew of push pressing.
No, you misunderstand what I meant. Your PP is not bad ata ll for someone who is just starting out on it/trying to improve it. For some reason I thought you'd been throwing years, in which case it is a bit on the poor side.
No matter. If your intention is to improve your throwing then you could do with focusing on that for a while maybe? I know your are giving it more attention now, so good luck with it.
Thanks,
I think my routine now is perfect for my current goals, including a better push press.
Yes. I noticed it has push press in. Thats cool. Will watch your numbers go up and up.
Congrats on your 1000th post ;)
80kg PP compared to a 120kg bench, for a thrower. Riiiiiiiiiiiiiiiiiight.
He did 80x5x3 on the PP. That'd give a 1RM of up near 100 I'd say.
Well im going to be wrestling mon/wed/fri from now on so here is what ill be doing on tue/thurs for weight training.
Power circuit:
Tuesdday:
Squat
Powerclean
Deadlift
Bench Press
Push Press
Thurdays:
Front Squats
Good Mornings
Chinups
Dips
Abs
6 reps. 3-5 times.
BengDogg
09-01-2005, 22:21
that s ahell of a lot per session Sam
IMO you should put PP before bench.
well no matter anyway, i've decided to train what i feel on those two days, i think its going to work out better for me that way.
There will be alot more variation and i can prioritize, besides routines are starting to get lame.
Lower the volume. Your gonna be a shit wrestler on wed+fri if your hitting the weight tue+thur.
RE: your first question.
Push Press is more complex than bench, and is more technical, and is dynamic. Things like that always go first.
Arrange these lifts how you think they should go:
Conc curl, Snatch, Deadlift.
If you get them in the right order, you can hopefully see what I mean.
11/1/04
A combination of fatigue, heat and lack of motivation spelt a crappy workout.
Olympic squats:
100kg x 5
110kg x 3
Chinups:
5
4
3
3
At this point i was starting to feel bad so i decided i was going to step back and do some excercises on the machines and get out of there.
Leg Press:
130kg x 6
150kg x 6
150kg x 6
Machine bench:
200lb x 8
200lbs x 8
200lbs x 8
Lat PullDown:
120lb x 8
120lb x 8
120lb x 8
Yeah it was bloody hot yesterday, I stayed inside all day.
You're exercise selection puzzles me a little. Can you post up your whole weeks routine please mate?
I posted my earlier routine but now im trying to go with what i feel on the day and what i need to do and im changing it up alot.
This last workout was odd because i usually stay away from machines but like i said i was pretty much stuffed and just looking to work some more muscle groups before i left.
and yeah it was real hot, and i workout in a wharehouse with no fans and no windows, you could cook things in the air at that place on a day like yesterday.
Pretty hot today too.
i workout in a wharehouse with no fans and no window
LOL. I do too mate.
Only 27 here today, should be ok.
another hot one here today buddy.
Chinups:
6
4
4
Lat Pulldown:
120lb x 8
120lb x 6
120lb x 6
Deadlift from under knee:
100kg x 5
140kg
150kg
Leg Press:
90kg x 8
130kg x 6
170kg x 6
180kg x 5
Bench PRess:
60kg x 10
70kg x 10
80kg x 5
dips x 6
Cable barbell curls:
60lb x 8
80lb x 6
and i forgot millitary press 6 reps 3 sets
17/1/05
Olympic Squats:
100kg x 5
120kg
130kg
I had NO idea what i was doing here so i stopped, next workout ill do 5 x 5
Leg Press:
170kg x 6
190kg x 5
Power Cleans:
65kg x 3
75kg x 3
80kg x 3
Chin ups:
6
5
Lat Pulldowns
120lbs 3 x 6
Bench Press:
80kg x 8
80kg x 8
Push Press:
60kg x 3
70kg x 3
70kg x 3
Ticep Pushdown ( v-bar)
80lb 3 x 6
Cable Barbell Curl
80lb 3 x 6
20/1/05
Powerclean + Push Press:
65kg x 3
70kg x 3
75kg x 3
85kg x 1
90kg x 1
Squats:
105kg x 5
105kg x 5
115kg x 3
Chinups
x5
x3
Seated Cable Rows:
120lb x 12
140lb x 8
160lb x 8
180lb x 6
200lb x 6
Dips:
x6
x6
x6
Your sessions are very strange these days, Sam. What happened?
Goals changed along with excercises ( seeing as im at the gym now).
23/1/05
Bench:
80kg x 10
85kg x 8
90kg x 6
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