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Sawedust:
My final goal is to have a great-looking physique, but I won't start on that until I know I can start lifting weights that will make a difference. No sense doing bicep curls when all I can pull is 75 pounds for six reps.
Great attitue you have. But don't skip the small stull for long since they are important: "you are only as strong as your weakest link"
gahhhh hate finals time. diet and workout plans all to go hell ....must make it work though. got a big deadlift coming up on sunday 
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On April 28 2011 18:58 Sinep wrote:Show nested quote +On April 28 2011 12:44 Froadac wrote:On April 28 2011 11:51 Lemonwalrus wrote:
Ok seriously....why the fuck is the week 7 days long? Fuck prime numbers.
This would all be so much easier if there were an even number of days in the week.
Doing something every other day is impossible as it will fall on different days every other week and fuck your whole schedule.
FUCK! SS is 3 days a week  I don't think I'll have time to do it today.  At least motivation to fix my time management. frodac, less posting and living in this thread and you'd have the time you needed to workout. skipping workouts is not acceptable :O
I found the time >.> I did it.
I just started writing, wrote like 5.5 pages in an hour and a half....
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I've been working out for bout half a year now , so guess I'll start posting here more regularly , always wanted to join in
Age : 15 || Height : 177cm || Weight : 79-81kg ( weight has been up and down past 2 weeks , probably leaning more towards the 81kg though)
Starting date : (today?) 28/4/2011 || Goal date : 13/7/2011
Current stats
Bench : 175lbs 3x5
Squat : 320lbs 1x3 ( Sadly not the deepest squats , but still breaking parallel )
Deadlifts : 290lbs 1x5
(yeah many told me its weird that my deadlifts are significantly lower than my squats , problem is I always hated deadlifts and only got serious about doing them early this year , same with bench. Deadlifts been shooting up recently anyway , so it should catch up soon )
Also , last time I back squatted was a month ago tbh . Been front squatting this month , my lifting belt is stuck at a friend's place for the time being , getting it back soon tho.
GOALS!
Squat : 350lbs x 1
Bench : 2 plates 3x5
Deadlift : 350 x 5
Weight : 83kg
Oh and get bigger arms , SS really has very minimal arm work aside from dips when u add them later on , my arms are like 13inches kinda pathetic. Should've added a bicep and tricep exercise earlier on , but oh well.
All of these by 13 of july ( my birthday when I hit 16 )
To clarify , I ran SS for 6months from 0 weight training prior. Was 58kg when I started . Yes GOMAD does work wonders ^^. ( quite some of my jeans and pants are too small now due to squatting and body fat increase though T_T)
So I need help now , I've been thinking what to run for my level of training. Been told madcow 5x5 , Practical programming for intermediate , texas method. So , if anyone experience could just tell me what would maximize my gains in the quickest time possible. ( REALLLY want to bench 2 plates )
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On April 28 2011 23:35 kurrysauce wrote:
I've been working out for bout half a year now , so guess I'll start posting here more regularly , always wanted to join in
Age : 15 || Height : 177cm || Weight : 79-81kg ( weight has been up and down past 2 weeks , probably leaning more towards the 81kg though)
Starting date : (today?) 28/4/2011 || Goal date : 13/7/2011
Current stats
Bench : 175lbs 3x5
Squat : 320lbs 1x3 ( Sadly not the deepest squats , but still breaking parallel )
Deadlifts : 290lbs 1x5
(yeah many told me its weird that my deadlifts are significantly lower than my squats , problem is I always hated deadlifts and only got serious about doing them early this year , same with bench. Deadlifts been shooting up recently anyway , so it should catch up soon )
Also , last time I back squatted was a month ago tbh . Been front squatting this month , my lifting belt is stuck at a friend's place for the time being , getting it back soon tho.
GOALS!
Squat : 350lbs x 1
Bench : 2 plates 3x5
Deadlift : 350 x 5
Weight : 83kg
Oh and get bigger arms , SS really has very minimal arm work aside from dips when u add them later on , my arms are like 13inches kinda pathetic. Should've added a bicep and tricep exercise earlier on , but oh well.
All of these by 13 of july ( my birthday when I hit 16 )
To clarify , I ran SS for 6months from 0 weight training prior. Was 58kg when I started . Yes GOMAD does work wonders ^^. ( quite some of my jeans and pants are too small now due to squatting and body fat increase though T_T)
So I need help now , I've been thinking what to run for my level of training. Been told madcow 5x5 , Practical programming for intermediate , texas method. So , if anyone experience could just tell me what would maximize my gains in the quickest time possible. ( REALLLY want to bench 2 plates )
god I hate you. almost 10 years younger than me and squatting 15kg more than me T_T
j/k great numbers
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Any of the intermediate 5x5 programs work very well. Just look at all of them and figure out which has the most bench frequency if that's your goal to get your bench up to 2 plates
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So I got off my ass today, walked into the gym and squated. I'm still trying to figure out form for it so I lifted an empty bar for ages. I asked the guy working at the gym for help and made some good improvements to what I was doing. Then I went all the way up to the massive weight of 40kgx5x5. Next came some presses and then some deadlifts for just as low weights.
I'm currently reading through both stronglifts and SS to see which one I like better. Over the next two weeks I'm going to try and go through all the exercises in them. I'll probably just choose which one based on how easily powercleans come to me. Regardless of that I've now set myself goals of:
Squat - 100kgx5x5
Press - 40kgx5x5
Deadlift - 120kgx5x5
Hopefully I can achieve that in the next 2 months.
Also a misc goal:
bodyweight from 75kg to 80kg.
On saturday I'm going to have a go at powercleaning. What has everyone elses experiences been like when they first started powercleaning?
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On April 29 2011 01:09 Ludrik wrote:
So I got off my ass today, walked into the gym and squated. I'm still trying to figure out form for it so I lifted an empty bar for ages. I asked the guy working at the gym for help and made some good improvements to what I was doing. Then I went all the way up to the massive weight of 40kgx5x5. Next came some presses and then some deadlifts for just as low weights.
I'm currently reading through both stronglifts and SS to see which one I like better. Over the next two weeks I'm going to try and go through all the exercises in them. I'll probably just choose which one based on how easily powercleans come to me. Regardless of that I've now set myself goals of:
Squat - 100kgx5x5
Press - 40kgx5x5
Deadlift - 120kgx5x5
Hopefully I can achieve that in the next 2 months.
Also a misc goal:
bodyweight from 75kg to 80kg.
On saturday I'm going to have a go at powercleaning. What has everyone elses experiences been like when they first started powercleaning?
Welcome You could tape yourself, it often makes correction your form easier since you actually see what the heck you are doing.
First experience of power cleans... alot of fun but I became sore as...I dunno..only power cleans can make you sore :C
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Aye power cleans rock. My legs feel really good today though. My shoulders are somewhat sore but not crazily so. Probably cus I stayed at a fairly low weight with my cleans. Gotta fix the stance thing first.
I'm thinking I probably could have gone to the track yesterday after my workout and done a mile. Now I'm sad that I didn't.
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anyone got nice abs here? can you suggest an ab exercise to add to my planks on my off days.
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On April 29 2011 02:20 Levistus wrote:
anyone got nice abs here? can you suggest an ab exercise to add to my planks on my off days.
I've struggled to find something that actually consistantly burned the abs everytime, random crunches and situps never did it for me.
Then I discovered dragonflags. Started doing bent legged negatives, then full negatives, next week I'm doing weighted negatives. Seen pretty amazing ab growth since I started, especially in the top 4. Highly recommend building up to do them
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^ yeah it's been shown that situps and crunches tend to be ineffective, it's somewhere in this thread I'm almost positive...
On April 29 2011 02:20 Levistus wrote:
anyone got nice abs here? can you suggest an ab exercise to add to my planks on my off days.
Didn't you just start SS? you'll be hindering your progress with abs on your off days 
The best ab exercise is changing your diet to lower your bodyfat. This will probably interfere with your other goals (iirc you're trying to get bigger?) and so it would be alot easier to reach a size goal and then go for abs. Or a leangains approach.
But in terms of exercises, I think planks/side planks and hanging leg raises are the best.
edit: I'm assuming when you say nice abs you mean visible abs, not necessarily strong abs. I need to try out some of those dragonflags now
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On April 29 2011 02:37 vicariouscheese wrote:^ yeah it's been shown that situps and crunches tend to be ineffective, it's somewhere in this thread I'm almost positive... Show nested quote +On April 29 2011 02:20 Levistus wrote:
anyone got nice abs here? can you suggest an ab exercise to add to my planks on my off days. Didn't you just start SS? you'll be hindering your progress with abs on your off days The best ab exercise is changing your diet to lower your bodyfat. This will probably interfere with your other goals (iirc you're trying to get bigger?) and so it would be alot easier to reach a size goal and then go for abs. Or a leangains approach. But in terms of exercises, I think planks/side planks and hanging leg raises are the best. edit: I'm assuming when you say nice abs you mean visible abs, not necessarily strong abs. I need to try out some of those dragonflags now
yes i'm doing SS but i don't think i'll be eating a lot with it. i'm just trying to get as strong as I can with my weight, stay at this weight, and have a good looking body.
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On April 29 2011 02:47 Levistus wrote:Show nested quote +On April 29 2011 02:37 vicariouscheese wrote:^ yeah it's been shown that situps and crunches tend to be ineffective, it's somewhere in this thread I'm almost positive... On April 29 2011 02:20 Levistus wrote:
anyone got nice abs here? can you suggest an ab exercise to add to my planks on my off days. Didn't you just start SS? you'll be hindering your progress with abs on your off days The best ab exercise is changing your diet to lower your bodyfat. This will probably interfere with your other goals (iirc you're trying to get bigger?) and so it would be alot easier to reach a size goal and then go for abs. Or a leangains approach. But in terms of exercises, I think planks/side planks and hanging leg raises are the best. edit: I'm assuming when you say nice abs you mean visible abs, not necessarily strong abs. I need to try out some of those dragonflags now yes i'm doing SS but i don't think i'll be eating a lot with it. i'm just trying to get as strong as I can with my weight, stay at this weight, and have a good looking body.
if that is your goal, I recommend you check out www.leangains.com you really have to eat on your workout days no matter what, but leangains has good strategies for keeping bodyfat in check or even lowering it while building strength.
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On April 29 2011 02:20 Levistus wrote:
anyone got nice abs here? can you suggest an ab exercise to add to my planks on my off days.
http://beginnertriathlete.com/cms/article-detail.asp?articleid=486
Pretty much the ultimate abs workout. Definition is just a matter of body fat %, somewhat easy to achieve if you move alot and eat well.
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On April 29 2011 02:47 Levistus wrote:Show nested quote +On April 29 2011 02:37 vicariouscheese wrote:^ yeah it's been shown that situps and crunches tend to be ineffective, it's somewhere in this thread I'm almost positive... On April 29 2011 02:20 Levistus wrote:
anyone got nice abs here? can you suggest an ab exercise to add to my planks on my off days. Didn't you just start SS? you'll be hindering your progress with abs on your off days The best ab exercise is changing your diet to lower your bodyfat. This will probably interfere with your other goals (iirc you're trying to get bigger?) and so it would be alot easier to reach a size goal and then go for abs. Or a leangains approach. But in terms of exercises, I think planks/side planks and hanging leg raises are the best. edit: I'm assuming when you say nice abs you mean visible abs, not necessarily strong abs. I need to try out some of those dragonflags now yes i'm doing SS but i don't think i'll be eating a lot with it. i'm just trying to get as strong as I can with my weight, stay at this weight, and have a good looking body.
Abs are made in the kitchen/diet. The core work you get from compound lifting is plenty to give you a six pack, the only time i've done core work is for rehab purposes and i've got pretty good abs (or so i've been told...)
that is extremely unnecessary
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Beyond being unnecessary, a lot of ab work can actually lead to bad posture! As deafchicken said, abs are made in the kitchen.
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I'm trying to limit myself to 2 big meals a day but damn it's hard to get all those calories in only 2 big meals. I've been used to the 3 meals + snack routine while eating ~4000cal but 2 meals each 2000cal seems like a tall order. Any tips? Or is it something that'll get easier over time.
Interesting tip; the contraction, that'll, is not actually a word. Well it is to me fuck you autocorrect!
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OMG I fell asleep at the couch and missed my workout today I feel lost, HALP! T_T
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Got to sleep, wake up super early, cook imba breakfast and hit the gym before whatever you are supposed to do tomorrow.
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EPT
