In the last ~two weeks I've just starting doing proper lifts for the first time. I haven't had any coaching yet so will put up some videos that will most likely be torn apart
I came across the 5x5 program so I'm going to follow that for at least the 12 weeks. I've put in what I've done recently into their spread sheet and this is the program it's spitting out.
I haven't done a press before, and I just did the row for the first session yesterday so put in min numbers for them. My squat is atrocious tbh need to work on my flexibility, but doing it every day certainly should help. I'm going to double check tomorrow but I'm taking the squat/deadlift bars as 15kgs and the bench press one as 20kgs.
That's an ugly format so here's what the first few weeks look like in excel
Day 1 23-Jul-2014
Warm-up
5mins Bike 13R, 2km
500m Row 1.55ish (needs work imo)
Squat
5x3 bar
5x5 35kgs
Ok, did it fine, form needs improvement though, and I'm leaning forward. I recorded it but the file seemed to get corrupted when I played it back on my phone, will give it another go tomorrow and post it up.
Bench
3x5 Bar
5x5 40kgs
Row
5x5 40kgs
Did slightly higher here than what the plan says just for the convenience of the weights and was all fine/easy anyway.
Finished off with some pull-ups and 20kg db chest presses
I'm going to see how I get on with the B session tomorrow and might adjust the inputs into the excel.
I came across the 5x5 program so I'm going to follow that for at least the 12 weeks. I've put in what I've done recently into their spread sheet and this is the program it's spitting out.
I haven't done a press before, and I just did the row for the first session yesterday so put in min numbers for them. My squat is atrocious tbh need to work on my flexibility, but doing it every day certainly should help. I'm going to double check tomorrow but I'm taking the squat/deadlift bars as 15kgs and the bench press one as 20kgs.
That's an ugly format so here's what the first few weeks look like in excel
Day 1 23-Jul-2014
Warm-up
5mins Bike 13R, 2km
500m Row 1.55ish (needs work imo)
Squat
5x3 bar
5x5 35kgs
Ok, did it fine, form needs improvement though, and I'm leaning forward. I recorded it but the file seemed to get corrupted when I played it back on my phone, will give it another go tomorrow and post it up.
Bench
3x5 Bar
5x5 40kgs
Row
5x5 40kgs
Did slightly higher here than what the plan says just for the convenience of the weights and was all fine/easy anyway.
Finished off with some pull-ups and 20kg db chest presses
I'm going to see how I get on with the B session tomorrow and might adjust the inputs into the excel.
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