T Nation

Kalv's New to Training Log


Need a log to keep track of my training,
New to strength training, so any feedback is welcome.

Started starting strength last week,
looking forward to seeing results.

Practice traditional martial arts,

  • studying diffrent sports at school.

Stats
174 cm
74kg
bodyfat?, maybe 11%

My goal is to gain strength, to improve my overal performance
(or something like that)
Harder kicks, higher jumps etc…

Edit:
English is not my native language, so i`ll try my best too keep the spelling correct.

15/9-08

2hours of orienteering practice (school)

First day of SS: A workout
Test:5reps
squat: 80kg
bench: 60kg
deadlift: 95kg

Edit:
2 hours of trapeeze play/ practice.

16/9-08

1h aerobic (school)

1,5 h of trapeeze play/ practice.
(10min show for some kids)

17/9-08

Forgot to mention i found the SS program here:

2h bandy (school)

Test workout B:
80kg squat (no test, all 15 reps)
45kg military press
55kg pendley row

Did 2x7 bodyweight pullups at the end

2h tkd practice

18/9-08

1h football (soccer)

2h Taekgyeon (a traditional martial art, from korea)

19/9-08

First real workout!

Approx. 1h 20min
85kg squat 3x5 ok!
57,5 kg bench 3x5 ok!
100kg deadlift 1x5 ok!

2h tkd
hard kicking + punching!

Edit:
Anyone knows why there is only 1 set of deadlift?
or am i reading it wrong?

20/9-08
2-3h hiking with buddy & two dogs

Good times!

Monday 22/9-08

Orienteering test
just over 16min.

Workout B
1h 20min
90 kg Squat 3x5 bit breakdown of form
45kg press 3x5
55kg row 52,5 for last two sets. 3x5
2x8 pullup

Tuesday 23/9-08

1,5h Javelin practice
(i can not throw)

Wednesday 24/9-08

2h 15min football

1h 20min
92,5 kg squat 3x5
60kg bench 3x5
105kg deadlift 1x5

2h tkd

Thursday 25/9-08

1,5h of sprint(relay)(100-200m)

2h Taekgyeon

Friday 26/9-08

08.30-13.00
Take a class from the local elementary school, out to the forest for fun and a campfire.

good times!

2h tkd

Monday 29. september

1h 15 min
SS workout B

Warmup:
5min jumprope
2 warmup sets with heavier weights.
example: Squat: 60kgx5 --> 80kgx5 -->worksets

95kg Squat 3x5
(bad form, no increase next workout)
47,5kg military press, 3x5
(Had to go down to 45kg for last two sets, i`ll get 47,5kg for all 3 sets, next time!)
55kg pendley row 3x5: ok
2x8 pullups (pronated grip)

Feeling generally weak today, maybe i have a cold…

Drank a litre of whole milk after training,
felt good.

I guess i should post pictures…
But i don`t have a camera, someone else took the picture at the top at a schooltrip to spain.

I guess i`ll have to save money for one myself…

Tuesday 30. september

1h 45 min bandy (school)

2h takgyeon (tma)

Wednesday 1. october

1h bandy (school)

1h SS Workout A

2x3min jumprope
Warmup squat:
50kg x10 80kg x5
Worksets:
95 kg 3x5 good!

Warmup bench:
40kg x10 55kg x5
Worksets:
62,5kg 3x5. first and secomd set: ok, but heavy.
Third set stopped at three, i failed my fourth lift. Which was weird, because the third rep felt solid. I`ll get all reps on monday!

Warmup deadlift:
60kg x5 90kg x5
Workset:
110 kg x5 good, but i think i need chalk before i try 115kg…

Dips:
2x8 plus 10kg.
All reps ok!

(drank a whole litre of wholemilk after lifting, felt good!)

EDIT:

2h of TKD training:
Sparring

Thursday 2. october

2h Taekgyeon

Friday 3. october

1h 10 min SS Workout B

2x3 min jumprope

Warmup squat:
60kg x10 80kg x5
Worksets:
97,5 kg 3x5

Warmup military press:
30kg x7 40 kg x5
Worksets:
47,5kg 3x5 ok, exept last set (4)

Warmup pendley row:
40 kg x5 45kg x5
Worksets:
55kg 3x5 ok
(but im not really feelig like im any good at them…)
4 pull ups
7reps +2,5kg and 5 +2,5kg

3x15 wall slides

2h taekwondo

Monday 6. october

1h 15 minWorkout A

2x3min jumprope
Warmup squat:
50kg x10 80kg x5
Worksets:
95 kg 3x5 good!

Warmup bench:
40kg x10 55kg x5
Worksets:
62,5kg 3x5. first and secomd set: ok, but heavy.
Third set stopped at four, i failed my Fifth lift.

Warmup deadlift:
60kg x5 80kgx5 90kg x5
Workset:
115 kg x5 Heavy!
Need chalk, better form and stronger grip!
(grip work on off days?)

Dips:
2x8 plus 12,5kg.
All reps ok!

Tuesday 7. october

1h bandy