T Nation

Wolfhound's Log

Hey Guys,
I’m a 19 years old, 5.8 feet, 180,4 lbs German male and quite new to the board, even if i’ve read a few threads the last couple of weeks. My Bodyfat is somewhere between 10 and 20 per cent :wink:

I’ve decided to start my log here, because I want to suck up as much information and feedback as possible.

First things first: For my stats I’m unfortunately a very weak Person, which is mostly caused by a lack of discipline in the last years. So, this week, I decided to change that and get my Numbers up with starting the “Starting Strength” Program.
With me training at home I had to adapt some Movements, because I neither have a Rack, nor a Bench.
So I replaced Squats with Zercher Squats and Bench Press with 1A-Floor Presses. The Rack will be bought as soon as possible (read: At the end of the year).

Yesterday was my first Session:

Octobre 15th 2010:

A: Zercher Squats

5x20kg (44 lbs)
5x25kg (55 lbs)

3x5 @ 30kg (66lbs)

B: 1A-Floorpress

2x5x6kg (~13lbs)

3x5 @ 10kg (22lbs)

C: Deadlift

5x30kg (66lbs)
5x40kg (88lbs)

1x5 @ 50kg (110lbs)

I’m almost a bit ashamed to post these numbers here, probably the weakest male on board…but who cares :smiley: I’m going to improve, wish me good luck!

P.S.: If my English sucks ass, I apologize for any disappointment…Not! :stuck_out_tongue:

Edit: I forgot to mention, that I’m doing a 15 min. JM and Stretching Routine every morning after I got up and before every Training Session.

Octobre 17th 2010:

JM,Stretching,Soft Tissue work with a dumbbell stick

A: Zercher Squats:

5x20kg (44lbs)
5x25kg (55lbs)
3x30kg (66lbs)

3x5 @ 35kg (77lbs)

B: Military Press:

5x10kg (22lbs)
5x20kg (44lbs)

3x5 @ 25kg (55lbs)

C: Bent-Over-Row:

5x10kg (22lbs)
5x20kg (44lbs)

3x5 @ 25kg (55lbs)

D: Shoulder Prehab
1xExpander Cuban Press to failure


Zerchers O.K., need to work on flexibilty.
Military Press was a bit too hard, had a strange pressure in my left shoulder, but no pain
Bent-Over-Row was a bit too easy, even with a strong squeeze on the top of every Rep.

Octobre 19th:

JM,Foam Rolling (almost killed me)

A: Zercher Squats

5x20kg (44 lbs)
5x25kg (55 lbs)
3x30kg (66 lbs)
3x35kg (77 lbs)

3x5 @ 40kg (88 lbs = 0.5xBW) http://www.youtube.com/watch?v=PgWWtBa3k_U (Video 1.Set)

B: 1A-Floorpress

5x6kg (~13 lbs)
3x10kg (22 lbs)

3x5 @ 12kg (~26 lbs)

C: Deadlift

5x30kg (66 lbs)
5x40kg (88 lbs)
3x50kg (110 lbs)

3x5 @ 55kg (121 lbs)

No pain, nor pressure today, I’m happy.

Good luck man. You could also try to “clean” the bar up to your shoulders for a front squat, or even push press it over your head for a back squat. Just throwing some options out there for you. Good luck, and keep at it, this is a life-long addiction.

Good to have you.

Thanks man!

Well, I know these options, but I’m too weak for this Push-Press Thing and I have a big respect for the Clean. That’s why I’ve chosen the Zercher Squat as the way to go.

Couldn’t train the last days, so weight stays the same:

Octobre 25th:

A: Zercher Squats:

5x20kg
5x25kg
3x30kg
3x35kg

3x5 @ 40kg (0.5xBW)

B: Military Press:

5x10kg
5x20kg

3x5 @ 25kg

C: Bent-Over-Row:

5x10kg
5x20kg

3x5 @ 25kg

Squats felt heavy as fuck!!

Foam Rolling,JM,DS (20-25 min.)

A: Zercher Squats

5x20kg
3x25kg
3x35kg
2x40kg

3x5 @ 45 kg

B: 1A Floorpress
5x6kg
5x10kg
3x12kg

3x5 @ 14kg

C: Deadlift

5x30kg
3x45kg
3x50kg
2x55kg

1x5 @ 60kg

Squats: moderate, the other exercises: easy

27.10.2010:

Foam Rolling,JM,DS (20-25 min.)

A: Zercher Squats

5x20kg
3x25kg
3x35kg
2x40kg

3x5 @ 45 kg

B: 1A Floorpress
5x6kg
5x10kg
3x12kg

3x5 @ 14kg

C: Deadlift

5x30kg
3x45kg
3x50kg
2x55kg

1x5 @ 60kg

Started again after a Pause in Training and worked my Squats up from 66lbs to 110lbs. Last two Training Sessions:

07th April 2011:

WarmUp: Agile Eight, Simple Six

Zercher Squats: 3x5 @ 110lbs
Military Press: 3x5 @ 55lbs (Shoulder felt weird)
Pull Ups: 3xmax. @ 5,3,1

09th April:

WarmUp: Agile Eight, Simple Six

Zercher Squats: 1x5 @ 114lbs, 1x2 @ 114lbs failed
Floor Press: 3x5 @ 81lbs (Shoulder O.K)
Deadlift: 1x5 @ 154lb

Some Corestuff with Bands, Pull Aparts

Left Hamstring felt fucking weird, failed to get those Squats up.

13.04.2011:

Obviously I missed one day, due to hay fever. Today I didn’t have much time, so I just did my minimal workout:

Zercher Squats: 3x5 @ 114lbs
Pullups: 3xmax. @ 6,3,2

Zercher’s are really taxing for my core strength at the moment. Don’t know if I put more weight on the bar next time.

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15.04.2011:

Jump Rope, Agile 8, Simple 6

Zercher Squats: 3x5 @ 121lbs (~70% BW)
Military Press: 3x5 @ 66lbs

Zerchers are Deadlift + Transition on my legs + the Squats, btw. Initiating Lift from my legs + Lowering the weight to my legs at the end = 1 Rep.
Missed Deadlift due to time pressure.

18.04.2011:

Agile8, Simple6

Zercher Squats: 3x5 @ 125lbs
Floor Press: 3x5 @ 88lbs (0.5xBW)
Deadlift: 1x5 @ 165lbs

Zerchers heavy, Floor Press o.k., Deadlifts heavy.

Goals for 31.05.2011:

1xBW Zercher Squat = 176lbs
1,25xBW Deadlift = 220lbs
0,75xBW Floorpress = 132lbs
0,5xBW Military Press = 88lbs