ExRx.net

Hey guys

So basicly með program looks like this .

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
3x5 Power cleans

Starting strength ..
Going to try to do this next months .. And always post my workouts here and keep tracks of the improvements I make.

Since im starting today ... On friday .. Im just going to take workout A today.

Than I'll start next week with ABA .. then BAB next week and so on.
I'll post my first workout later today , gonna hit the gym soon.
And yeah .. Im doing rows instead of power cleans.

And yeah some goals i want to archieve next 2-3 months.
BW : 75Kg ( Currently 69,5kg , shouldnt be a problem)
1 rep max in bench press : 80Kg

I know how to perform all the exersices..But i dont know what goals are possible or i should have with them.
But like
Squatting 80-100KG
Deadlifting 80-100KG?
Pressing something like 60kgs?
And rows..Somewhere like 70kgs?
I dont know..

But well .. Lets just see after 2-3 months.

I only squatted and benched today.
Didnt deadlift.

Bench press 57,5kg 3x5
Squat - 60Kg 3x5

It wasnt very hard so I'll deffinatly put more weights on next workout.
Add 2,5Kg to both .. Tho i could be adding more to the squat.

I aint deadlifting untill i learn it properly.
But today:

Bench press :
warmup : 20kgx10 , 30kgx5 , 40kgx3 , 50kgx2
Working sets: 60kg 5x3 - adding more weight next friday


Incline bench press with dumbbells
20kg x 13
22,5kg x 8
22,5kg x 8

squat

warmup : 20kgx10 , 40kgx5 , 50kgx3 , 60kgx2
working sets: 70kgx3 - adding more weights next workout.

Squat :
- warmup
- 75kg x 5
- 75kg x 5
- 75kg x 5


Shoulder press
- warmup
- 40kg x 5
- 40kg x 5
- 40kg x 5


Row
- warm up
- 55kg x 5
- 55kg x 5
- 55kg x 5

Hey
Took pretty light squats..Felt abit sore after last workout.

Bench press :
warmup : 20kgx10 , 30kgx5 , 45kgx3 , 55kgx2
62,5 x 5
62,5 x 4 , needed help with the 5th lift
60 x 4 , needed help again with the 5th lift.


squat

warmup : 20kgx10 , 40kgx5 , 50kgx3
working sets:
65kg x 5
65kg x 5
65kg x 5

And im happy to tell you i actually deadlifted today.
Well..I asked a pretty nice guy at my gym to teach me them.
So now i know how to perform them.
I will just be doing them VERY light next 2-3 weeks ...
Want to learn the tactic 100% .
So i only took the bar like 15 reps..
And then i took 2 sets with 40kg's.


Now i have 1 question .. Please answear in my discussion journal..I will post this question on that thread to.

My bench press ..
Last workout i took 60kgs 3x5 pretty easy.
Now i took 62,5kgs and as you see i didnt get all the sets up.
What do i do? .. Just try 62,5kgs again next workout?
Pretty confident i can put it up in all sets next workout.