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Hello 
I'm writing here to keep a better eye, and maybe get some help along the way. I am a 28 year old guy. Is 180cm and weighs 80kg. '
I have had an active childhood and adolescence, but some very relaxing year for the last five years. In the past I have regained some training content. After kuka around in a half to avoid bleed blood out of my nose when I get up from my couch: p I have now started on Starting Strength.
GOALS before 1 September 2014:
Bench 120kg 1RM
Deadl180 1RM
Squats150kg 1RM
Shoulder Press 80kg 1RM
Power Clean: 80kg 1RM
Pullups 50 kg 1RM
Dips 60 kg 1RM (do not really)
Clear one muscleup (I think will be difficult because I do not know where to start)
I started with Starting Strength for about a month ago and have just indiscriminately increased pounds on the bar. Without I know it is due. that the program works, or because I started too low. But it is nevertheless fun to perse every session. : D
For those not familiar with Starting Strength, it consists of two sessions, one benefits at three sessions during the week. There are several versions, but I'm consists of Squat 5x3, Bench 5x3, 1x5 Deadlift, Shoulder Press 5x3 and 3x5 Power Clean.
Since I have not been so good to log, this log not accurate. But what I hope will change now that I've made logbook here: D
BEGINNING
In mid-May, I started roughly with:
Bench 80kg 5x3
Deadlift 90kg 1x5
Squat 70kg 5x3
Shoulder Press 40kg 5x3
Power Clean 35kg 3x5
Also found a situation report from May 31
bench 87.5
dead 110
squats 80
shoulder 45
clean 45
And from 13 June
bench 92.5
dead 130
squats 95
shoulder presses 55
clean 50
hangups 2x 20 kg
dips 5x3 20 kg
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Miscellaneous:
I've put on some pounds on each exercise each session, unless I really struggled with the last rep on the last set last session. It's fun, but also suspect that I may be injured.
Especially in the squat, I feel that my form is starting to suffer a bit, noticing that my knees go past your toes and pulled slightly inward when I'm on the last reps. So I should probably calm down a bit? Or take some frontbøy occasionally?
Power Clean has been jalla since I have no idea, but it is fun and I think I'm getting fitter every time, even if it hurts my wrists when I fall short: p But I'm really more interested in the Clean than the Pendayalla Rowing (or whatever it's called).
When it comes to what I eat, I have not thought about it much. I would guess that I have a body fat percentage of around 15% - when I pinch with your fingers is approximately 0.5-1 cm skin on arms, 1 cm chest and 2-3cm on the stomach. Maybe someone can say about this corresponds to 15%?
It would be cool to reach my goals before September 1, while I weigh CA80 kg and have a body fat percentage between 10-12. So maybe I need to start thinking a little more about what I eat?
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All feedback will be received with thanks, then I have a real newbie and need a little help to reach my goals.
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When you squat try to put the weight into your heels, that will probably help with the knees.
Stretch your wrists a lot when you are just starting cleans, and if they still hurt you have bad form. If they hurt that means that the weight is resting on your wrist, which is very bad when you get to heavy weights. Just remember, the wrist doesn't lift, it only rotates.
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United States7572 Posts
oh so those are your goal up at the top?
a muscle up is far far easier than a 50kg weighted pullup, when you are just learning them its really all about technique. I recommend reading this article. I also recommend starting out with a slight swing if you are attempting them on a bar (your feet should only be moving ~3feet), and starting the pull motion just as you begin to swing backward. Its all about timing. Then you can reduce the swing as you get the motion and timing. If you make a 50kg pullup you will be able to crank them no problem.
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Why 5x3? I think when you are beginning with the program, you load small weights in order to get used to the motions of the various exercises; a 5x5 routine will help you a lot more with that because simply you do a lot more reps. Even now I warm up with 5x10s just to get the motions down.
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would a fully grown lion in its prime have a stronger hittting 1 paw swipe than a fully grown in its prime bear, thatwould be pretty cool to know. :D
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There are many different bear subspecies.
But I would say any random, medium to large sized and healthy bear is way stronger than a large lion in his prime.
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there isnt a single animal that could deal with a polar bear anyways.
Thanks guys for the tips.
sob3k: Thanks alot, i will be checking that out. I have also seen some guides on youtube, but.. yeah too much to remember when i am at the gym. Will read now though
Thaniri : Yeah i have to start with low weights on my cleans until my form makes sure the bar never lands on my hands anymore, thank you.
Ender985: I am doing 5x3 as Starting Strength wants me to do. And it has been working fine this month, i am going to start looking at alternatives and nutrition once i stagnate :D
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what are the mark and the knee? haven't heard of those exercises before.
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mark = deadlift, knee = squats. haha :D
fixed it now, sorry :D google translate isnt as smart as i thought 
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I am at the cabbin now, so had to improvise :D
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LOL 5/5 JUST FOR THE TITLE ALONE
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I did starting strength as well, and I started at about your strength for both bench and squat. After 4 months of starting strength I got to 210 3x5 bench and 265 3x5 squat. No protein, no supplements, just straight linear progression and trying to eat a lot. Starting strength is solid, and you will be strong as bear, just stick to it
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ninazerg: Thank you :D
biology]major: Great, good to hear :D. When you say 3x5 you mean 3 sets of 5 reps right? I tend to write 5x3. Is your way the universal way?
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On June 18 2014 05:55 diggurd wrote:ninazerg: Thank you :D biology]major: Great, good to hear :D. When you say 3x5 you mean 3 sets of 5 reps right? I tend to write 5x3. Is your way the universal way?
yep 3 sets of 5
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On June 17 2014 10:49 sob3k wrote:oh so those are your goal up at the top? a muscle up is far far easier than a 50kg weighted pullup, when you are just learning them its really all about technique. I recommend reading this article. I also recommend starting out with a slight swing if you are attempting them on a bar (your feet should only be moving ~3feet), and starting the pull motion just as you begin to swing backward. Its all about timing. Then you can reduce the swing as you get the motion and timing. If you make a 50kg pullup you will be able to crank them no problem.
That depends on your bodyweight - I'm sure it's true for someone who weighs 80kg that the muscle up is easier. Idk if that's still the case at 110.
On June 18 2014 05:55 diggurd wrote:ninazerg: Thank you :D biology]major: Great, good to hear :D. When you say 3x5 you mean 3 sets of 5 reps right? I tend to write 5x3. Is your way the universal way?
There's really no universal way. There are two ways that make perfect sense, as long as you're paying attention. For 3 sets, 5 reps, 40kg (just as an example) most people would either right 3x5 @ 40 or would write 40x5x3. The first one you read as "3 sets of 5 reps at 40 kg" and the second you read as "40 kg for five reps for 3 sets."
I like the second one - it feels like math. "I took 45 pounds. I did that lift 5 times. I did that whole thing I just said 3 times.
In the end it's your log. As long as you understand it, everything's cool.
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didnt get to film it yet. todays session was crap, no spotter, and after a week off
bench 90
squat 90
dead 130
hangups 5x3 +8 kilo
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EPT
