ExRx.net

My motivation
"Do it for you, do it for her, do it for them, do it to win."

I'm lifting because I don't want to be someone who can't look after themselves or their family when they're older. I want to be fit and healthy to keep up with my wife and kids and to be competitive on the sports field.

"Don't just be stronger, be strong."

A stranger doesn't look at you and tell you that you look stronger than you were last year. He/she is either going to call you 'strong' or just one of the rest.

My background
I come from a healthy upbringing. Have always played sport as a youngster. My wife now also plays hockey - its great that we both enjoy it. We both completed a trek to Mt Everest Base Camp in Oct 2010. I also completed the Kokoda Trek in 2007. My diet has always been reasonable, however recently I have incorporated more protein in my diet and am always looking to have home-cooked meals. Alcohol consuption is occassional, 4-5 drinks 1-2 times a month.

Previous lifting experience
I've ventured in and out of a couple of gyms - even hung around long enough to lift some stuff! Looking back, a lot of the stuff the PTs told me wasn't for me. Sure, it may have helped my cardio fitness, but nothing was incorporated to make me stronger. I'm fixing that. The first half of 2011 I stuffed around with my standard barbell and light weights. Now, I've got an Oly bar and weights, a decent squat rack, bench, and some dumbells.

Background knowledge
Umm....bicep curls are good for biceps?

Yeah that's about it, until I read up more on this site and tnation. I also borrowed Chad Waterbury's book "Huge in a Hurry" from the library. Found it interesting, particularly his theories about lifting with acceleration (Power = Wt x accel.). I work as a health professional, so perhaps his neurophysiology angle worked with me.

I aim to read up some more, and get my hands on Wendler's book regarding 5-3-1. Which is the progession method I am currently using.

I'll see how I go and aim to post an update in the new year.

I found after awhile, I was not able to lift as much in them morning as in the evening. But I agree, it's a great way to start the day.

I was lifting at night throughout winter, but with summer on the doorstep the mornings are looking good!

That and the fact my new baby girl has reduced my evening routine to bathtime, dinner time, sleep time.

Will see how we go!

gosh, you have a lot of assistance work for legs on squat day
Is that a Body Builder template for 5/3/1?

Thanks for noticing ;) I think I can get away with the assistance work as I have the weight low and am working on form. I plan on dropping a couple of these exercises and putting in some chin up/pull up work once I buy a bar to put up in the house.


Only template I've used is just the 5/3/1 percentages on the main lifts, coupled with the fact that assistance work helps (and have chosen my exercises accordingly). So no, I'm not aware of any BB template.

http://www.mensfitness.com/fitness/work ... variations

I still havent read this, but was aware there was a bodybuilding template/variation