Now i'm able to do the big 3, with no injuries (touch wood), ive decided to start a log to keep track and keep me motivated.
Ive started squatting again in the last month, after a 2 year lay off. I tore my quad during a game, and ignored it for the past two years. I was fine playing rugby, but it came back whenever i kicked without warming up, and sprinted without warming up extensively. It never re-tore (sp) but it didnt half hurt when whatever happens, happened.
Luckily i met a bloke who explained to me about self myofascial release, basically digging an object in to the area to make it learn to release tension, or something. Started off with the bar 4 sets of 10, now im at 115kg 4 sets 5 in a month so quite happy with newb progress.
I have a gym app on my phone, it's not great as it doesnt let you alter it, if you do more. Hope you keep posted.
Age : 21
Height : 5 ft 9 (5ft 10 if im feeling tall)
Weight : 194 lbs
Years lifting : Stupidly and hardly ever, on and off for about 3 years, and when i mean off, i mean months and months and months at a time. Lifting seriously (5-6 days a week), about 7 months. Lifting properly (the big 5) about a month
PRS : Squat - 110kg x 5 ATG (its a new PR every time for squats, havent gone heavy yet, i think mentally im worried about my leg going again)
Bench - 100kg x 1 (I suck at bench press, i ignored it for years due to bursitis in my shoulder causing extreme pain, but due to a career change, it has subsided) Deads - 160kg x 2 (pulled this yesterday, as youl see, havent done deads for months prior) Barbell Row - 95kg x 8 (forms a bit funny on these, ive only added these in recently, never done them before) Military press - 57kg x 8 ( never gone heavy, and on a smith machine, doing it free weight, really hurts my thoracic region. poor technique. once again, ignored shoulders until recently)
My routine looks like this:
(sets x reps)
DAY 1 : LEGS - squats 5 x 5, leg press 5x8, straight legged deadlift 5 x 8, lunges 5 x amap (ramping up the weight), leg extension 5 x 10
DAY 2 : BACK - pull ups (pronated) 5 x 4, barbell row 5 x 8, kroc rows 1 x 30, cable rows 4 x stack (amap), shrugs 4 x 10-20, face pulls 4 x 12
DAY 3 : CHEST - bench press 5 x 5 + 2 x amap (drop sets), decline bench 5 x 5, machine chest press (seated) 5 x 12
DAY 4 : LEGS, DEADLIFTS, ABS - squats lots x 3 (thibs ramping method), leg press 4 x 10, deadlift 10 x 3 (every other week) (thibs ramping) side bends 4 x 16
DAY 5 : BACK , BICEPS - pull ups , barbell row, kroc rows , cable rows , bicep curls , shrugs... same as day 2 from here on.
DAY 6 : CHEST, SHOULDERS, TRIS : bench press lots x 3 (thibs), military press (smith machine) 4 x 8, seated shoulder press 10+ x 3, lateral raises 3 x 10, single arm tricep ext. super duper set 4 x 10 x amap x amap (if that makes sense)
reason for this, its been working. and i think everything gets hit. this workout is brand new,
the second part anyways, so im just going with it, changing things as i see fit.
SHORT TERM GOALS: squat 140kg x 1 , dead 180 x 1 and back upto bench 100 x 1. i think these are all attainable (sp) within a couple of months, fingers crossed.
LONG TERM GOALS: atm, im happy with how things are going, i dont wanna have a long term goal, incase i reach it, so mentally im not 'oh fuck, what happens now'