T Nation

White_Knight's Training Log


#1

Short Background

I've been lifting off and on for a couple years now, going through some life changes and part of that is knuckling down and getting my training on track.

Current stats
Height: 6'1
Weight: 215lbs
Body fat%: Too much. Don't know exactly.
Age: 23
Training level: Beginner

My strength levels are abysmal, and my body comp is quite lacking, so current goals will be to build strength and improve body composition. I have a lingering back injury from several years back so my back fatigues easily and has held me back for a while. Strengthening my back will also be a major part of my training.

Ill be using the 6 week to superhero program for now.

Training Schedule-----
M-Overhead and Squat
T-Deadlift and Bench
W-Back
Th-Squat and Overhead
F-Bench and Deadlift
Sa-Back
Su-Off

Today's workout 05/30/11

I'm going to lay these out as straight sets for readability, but they were performed as complexes as per the program.

Overhead Press Complex--

Top half Press
115 X 5
135 X 3 Grinded reps out, so I went back down for the next sets
115 X 5
115 X 5

Standing military press
95 X 5
95 X 5
95 X 5
95 X 5

Push press
115 X 3
115 X 3
115 X 3
115 X 3

DB Speed press

25ea X 10
25ea X 10
25ea X 10
25ea X 10

Feet elevated pylo push-up
BW X 10
BW X 10
BW X 10
BW X 10

Squat Complex-----

Top half Squat
205 X 5
205 X 5
205 X 5
205 X 5

Front Squat
135 X 5
135 X 5
135 X 5
135 X 7

Power Snatch from floor
95 X 3
95 X 3
95 X 3
95 X 3

Jump Squat
85 X 10
85 X 10
85 X 10
85 X 10

Vertical Jump
BW X 10
BW X 10
BW X 10
BW X 10

Ill be posting diet info and probably some pics later.