<Mod Snip>: Offensive term removed </Mod Snip> Regards...

cardio,shoot me

Well, I finally decided after reading through everyone elses logs for the last while that it was time for me to start one.

Bit of background info: Im 194cm and 87Kg and 15years old(16 in may!), Ive been in the gym since september now and have come down from a peak of 107Kg, ive gotten alot stronger and alot fitter, so i have the motivation for now . All my lifts have doubled since then so im looking to keep up the progress.

Im Currently doing the Starting Strength routine, and will probably keep with it for a while as my gains are coming along.

Im aiming for increased strength and fatloss at the moment until i get leaner, from then ill start bulking like hell.

Well without further adue, lets go!

cardio,shoot me

Ok Day #1

Monday April 13th:

Standing shoulder press
Oly bar -1x10
30kg -1x8
35kg -1x5
37.5kg -3x5 ----PB
---
Squats (wide stance)
Oly bar -1x20
40kg -1x10
50kg -1x8
60kg -1x5
70kg -1x5
75kg -3x5
---
Pendlay rows (attempted anyway)
Oly bar -1x10
30kg -1x8
40kg -1x8
57.5kg -3x5
---
Chin Ups(Close grip)
2X6
---
Thoughts:
Squats and Standing Shoulder Press felt very good, form was good, and i didnt lose balance on either.

Training barefoot was a good idea for the shoulder press.

Also happy with the PB on shoulder press.
Tried that weight last week and couldnt do it for one set

Thinking of just doing power cleans instead of alternating them with Pendlays, my form on pendlays feels very week and i feel cleans will do more.

Also would like to thank Bossarky for his format

Hugh Mongus

I've read some of your posts on the forum and I must say you've got your head screwed on well for a 15 yr old. Best of luck with the log.

cardio,shoot me

thank you , when i first came here i was a bit of an idiot and thought i knew everything, then some of ya set me straight so ive been listening as best as i can .

cardio,shoot me

Ok Day #2

Wednesday April 15th:

Bench Press
Oly bar -1x15
40kg -1x8
60kg -1x2
62.5kg -3x5
---
Squats (wide stance)
Oly bar -1x20
40kg -1x10
50kg -1x8
60kg -1x5
70kg -1x5
75kg -2x5
75kg -1x4 +1x1
---
Deadlifts
40kg -1x10
70kg -1x5
80kg -1x4
90kg -1x5
---
Dips
1x7
1x5 (deep breath)1x2
---
Thoughts:
First time ive ever failed on a squat rep. It was the second set, the fourth rep felt really powerful and fast, then went down too fast on the 5th rep and fell over, so reset and did it again. No worries
---
Deadlifts where brilliant, ive been checking form for the last while so havent moved up but i think it will be ok to move up in weight next session. Back was definitely straight so was happy, also did 70kg warm up double overhand!
---
Bench was happily done, first and second set where worrying as they where slow, but i asked a spotter to help me derack on the 3rd set and it was fast and powerful. Bring on 65!

FunkZ

Holy shiznits bro! Keep up the good work, you're gonna be a freak when ya turn eighteen haha!

I'll be readin'

WolfForager

I told ya i'd read it and here i am

Looks deadly man, as funkz said, when your 18 you'll be a beast :P (I'm 18 tomorrow and regretting not starting weights when i was your age :P)

cardio,shoot me

thanks for all the nice comments guys and i hope to keep it up

cardio,shoot me

Ok Day #23

Friday April 17th:

Shoulder press
Oly bar -1x10
30kg -1x8
40kg -3x5---PB

---
Squats (wide stance)
Oly bar -1x10
40kg -1x10
60kg -1x5
70kg -1x1
75kg -3x5
---
Power Cleans
Oly bar-1x10
30kg -1x5
50kg -1x6---PB
50kg -2x5---PB
50kg -1x1---PB
---
Pull Ups
1x6
1x5 (deep breath)1x1
---
Thoughts:
Squats felt smooth, all reps where good, im gonna keep on this weight till im happy with depth. Should be about a week.
---
Im delighted with Shoulder Press, have been working towards 40kg for the last 3 weeks, all reps felt smooth and powerful, next day im gonna get the bar down to my chest as about 80% of them today where just to below chin.
---
Power cleans where good, first set i wasnt sure how many reps i had done so i did what i think was 6 to be sure, second set was very good. On the third set i wasnt happy with my last rep so i reset and did it again.
---
Pull ups where good also, i didnt relax my arms completely at the bottom but was close enough, i did 6 the first set and the 2nd set i only got 5 so i reset and did another one.

BossArky

Man, you are young. Wish I had started at your age.

When the rest of us staggering around with our zimmerframes you'll be juggling the lead role in Terminator 17 with governor of California. Good luck!

brianthebard

Agree with the rest, wish I had started training at your age. You've got a golden opportunity atm, once you have access to weights and good nutrition.

podge57

Good stuff, like everyone has said, you are way ahead of the field and your lifts are very impressive

keep those prs coming!

cardio,shoot me

jeez, thanks for all the nice comments , i hope to keep it up anyway, im struggling to stay out of the weight room on weekends

cardio,shoot me

Ok Day #4

Monday April 20th:

Bench Press
Oly bar -1x10
40kg -1x10
60kg -1x1
65kg -3x5---PB(Raaaar!!!)
---
Squats (wide stance)
Oly bar -1x20
40kg -1x10
60kg -1x5
75kg -3x5
---
Deadlifts
40kg -1x10
70kg -1x5
95kg -1x5---PB(woo!)
---
Dips
1x5
1x5
---
Thoughts:
Squats where steady and strong, although i was shaking at the start from excitement from bench! nothing really more to tell, happy with depth and speed.
---
I loved my deadlifts, finally decided to move up again and glad i did, they felt hard, but my back was straight so i was happy, although im not leading with my chest enough.
---
Bench was beastly! 65!!!!! Woo! I was shaking like a banana tree by the last set and the 5th rep the bar was literally shaking back and forward, but i had a spotter, so i said balls to that and got it grand! followed by a quick high 5 with the guy on the bench beside me . I was chuffed for the rest of the day.
---
Dips where bad but im not surprised, knackered from the bench at this stage

__________________

WolfForager

Grats on the bench mate! Your gonna overtake me by a mile, not gonna be in the gym myself for 2 months!

cardio,shoot me

haha cheers

cardio,shoot me

Ok Day #5

Wednesday April 22th:

Shoulder press
Oly bar -1x10
30kg -1x5
40kg -3x5
---
Squats
Oly bar -1x10 (wide stance, but narrower than usual)
40kg -1x10 (same as above)
60kg -1x5 (same as above)
60kg -1x5 (wide stance)
75kg -3x5 (wide stance)
---
Power Cleans
Oly bar-1x10
40kg -1x8
50kg -3x5
---
Pull Ups
1x5
1x5
---
Thoughts:
Was extremely tired today so wasnt expecting much, just tried to equal my usual lifts. I only got about 5 hours sleep last night and was doing alot of walking today in school. Then when i got to the gym these idiots beside me doing sitting shoulder press kept smashing the weights together at the top of the reps, really broke my concentration. But i think i salvaged it and im happy with my results looking back on it.
---
Squats where slow, all reps where good, no failures, but had some risky ones where i dpped forward but kept it in check. On the second set my hands got pins and needles and eventually numb which was pissing me off
---
Shoulder Press was really slow but got all reps so was happy, my hands where sweaty so they kept slipping down the bar which was annoying, the last set was unbelievably slow reps, like 4 seconds getting the bar up .
---
Power cleans where good, better than last week, at the end of each set i tired to push it up into a shoulder press with leg assistance failed on each attempt because i was too knackered.
---
Pull ups where pretty bad, didnt get 6 reps and they werent full, but im putting it down to being really tired, am looking forward to a good night sleep.

Kev M

Solid training man! You'll be seeing good gains in the coming years

cardio,shoot me

Kev M wrote: »

Solid training man! You'll be seeing good gains in the coming years

cheers everyones so nice around here

cardio,shoot me

Ok Day #6

Friday April 24th:

Bench Press
Oly bar -1x10
40kg -1x10
60kg -1x1
65kg -3x5
---
Squats (wide stance)
Oly bar -1x10
40kg -1x10
60kg -1x5
75kg -2x2 2x5 1x4(ill explain)
---
Deadlifts
40kg -1x10
70kg -1x5
90kg -1x5
---
Dips
1x7
1x7
Swimming
1 Hour water polo, deep end of pool feet didnt touch the bottom once. score!
---
Thoughts:
Funny squats today, on my work set of 75 i was starting off and did 2 reps, then noticed the cage was set low so reracked and called it a warmup . Then i cracked out 2 more sets. On my third set when i was extremely happy, cause all reps where real fast and deep , i lost focus laughing at this guy doing really high squats beside me (im mean ) and i went down to fast and had to dump it.I got pissed reracked and did another 2 rep set. Ill be moving up next day cause these where P!ss. Cant Wait!
---
Deadlifts where grand, didnt load the bar up heavy enough and only noticed as i was finished my set. They felt good, back was straight. Although ive noticed my deadlift is nearly a romanian deadlift at the moment, i find it hard to get off the ground with my legs and i feel its limiting the weight i can handle, any tips anyone?
---
Delighted with the bench, much better than last day, all reps where pretty fast and there was nothing worrying, i took nice long breaks between sets and had no problems with reps. Also all reps where legit today as i hadnt got a spotter to touch the bar
---
Dips where good, first set was fast as always , and the 2nd set had about 5 singles and 2 quick ones .
---
All in all im pretty happy and felt great leaving the gym.The swimming was nice also, an hour of constant water threading really kills the legs

WolfForager

Nice one mate, and i love water polo

Btw, most of the places you have "where" in your last post should be "were" :P

brianthebard

Can you make a video of your deadlift next time so people will know how to help you fix your form dude?

cardio,shoot me

methinks i have no camera, must try sort that out, the form isnt "bad" persay, more limiting as to what i can lift, ill try get one soon.

Oh and wolfy, leave my grammer alone!

cardio,shoot me

Ok Day #7

Monday April 27th:

Shoulder press
Oly bar -1x10
30kg -1x5
42.5kg -3x5----PB
---
Squats (wide stance)
Oly bar -1x10
40kg -1x5
60kg -1x3
75kg -2x5 1x4 1x1
---
Power Cleans
Oly bar-1x10
40kg -1x8
50kg -3x5
---
Pull Ups
1x5
1x5
---
Thoughts:
Not a bad day, got up early and just got up to the gym, weather put me in a good mood.
---
I was thinking of going up in weight in squats, but i realised i wasnt hitting paralell, so im gonna focus on form for a while at this weight, i got lower than usual, im feeling a pull at my groin area though as i go lower, not sure if this is just cause its tight. The reps where much harder today and i couldnt find my groove on the bar, especially on my last set, then i dropped it a bit to fast and couldnt get it back up, grrr. These squat failures are annoying me, but arent scaring me any more, all in all, squats are getting much better.
---
Shoulder press:I did not think this was gonna happen, i really felt i was gonna fail on the first set, i picked up the bar and it felt really slippery so i threw on my mountain biking gloves, i figured they cost me 60€ might aswell use them, i had forgotten my chalk so i had no other choice really . The reps where good, lower than usual and some where pretty fast. When i picked up the bar at the start of my first set i reracked it and pulled of the springs to lighten the weight
---
Power cleans keep getting better each week, form was really good on the first and 3rd set as i was explosive, 2nd set was a bit slow but still ok
---
Pull ups alright, i didnt go to failure on either set, but i got pretty close
---
just have a question for anyone reading this, on shoulder press i take my breather between reps at the top , aka i hold it above my head and breath. i cant seem to get it to rest comforatbly on my chest, is this normal?

bigstar

i try to hold my breath as i do reps, but by the last set im usually breathing between each rep with the bar over my head. it feels ok on my chest, but i dont rest it there long i just try to press and then re-rack asap.

thats impressive pressing, your already at 42.5kg. also impressive weight loss, 20kg since september, fair play.

can i ask how strict your form is on the OH press. mines gone to sh1t and im thinking of dropping the weight and concentrating on form.

cardio,shoot me

well theres absolutly no leg drive, im 100% sure of that, but on the way up i kind of have to go on my toes and sides of feet a bit to keep standing up, i usually have one foot about 1 foot and a half behind another to keep balance. cheers for the nice comments btw

brutusthebarber

Very impressive log!! Fair play man.

Just seen your question about the shoulder press. To get used to holding the bar on your chest you could try this:

Rack the bar at the height you would use for the o/h press and take your normal grip. Move in as you would to take it but leave it there (on the rack) and roll your elbows up and down towards the bar(while trying to keep your grip). I used this and it increased the flexibility in my shoulders which allowed me to hold the bar there comfortably after each rep. This worked for me so might be worth a shot.

brianthebard

Its a sad day for me when 15 year olds are pressing the same weight as I use. Good work keep it up dude, maybe drop the weight on the squats by ten kilos though and focus on improving the form and getting every lift. Sometimes I have a little tightness in the groinal area too, maybe do a bit more mobility work before and after squatting?

kevpants

When you are overhead pressing you should concentrate on driving your head and torso forward (not your arms back) as you press overhead. Concentrate on trying to do that, it should help the stability.

cardio,shoot me

cheers all and brian im nearly 16!.To be honest i dont think theres a need to drop back the weight as most of my fails have been lack of concentration and dropping to fast. Im just gonna stick to this weight for a while see where i get, i also managed to uproot a camera and all going well ill try bring it up with me wednesday for deadlift and squat vids

cardio,shoot me

Ok Day #8

Wednesday April 29th:

Bench Press
Oly bar -1x10
40kg -1x10
65kg -3x5
---
Squats (wide stance)
Oly bar -1x10
40kg -1x5
40kg -1x5
60kg -1x5
75kg -3x5
---
Deadlifts
40kg -1x10
80kg -1x5
95kg -1x5
---
Pull Ups
1x8
1x5
---
Thoughts:
Squats keep getting better, the form in the video was a bit shaky but during my worksets i was alot more stable, and i am getting lower each week
---
Deadlifts where cool, i brought the camera for these bad boys and they werent as bad as i was expecting, i have slight rounding at the top but thats due to posture.
---
Bench is getting easier, gonna go to 67.5 next week, drawing closer on my 70 kilo goal. delighted
---
Did pullups instead of dips by accident today, they where good happy with the first set
---
If i can figure out how to embed this video now ill be sorted

cardio,shoot me

http://www.youtube.com/watch?v=JJLqdQs7kbk
if someone could embed this please . Oh and u know u want those shorts, and the guy in the video messing is my mate

brianthebard

Squats don't look too bad, could be a bit deeper but better than a lot I see in the gym. That'll come in time I guess. The deadlifts on the other hand, I think the rounding on a few of those reps was excessive, if you can't do them without that happening then drop the weight 20 kilos and work on form. I think pull thrus would be beneficial for both those lifts, would work on the hip hinge effect. just my opinion.

cardio,shoot me

alright cheers, im gonna bring the camera with me again and film my next deads and really really focus on form, that should be around monday.

BossArky

To embed you need to put the part after the "=" within the youtube tags (2nd button from the top right of the box where you type posts).

Here it is:

https://www.youtube.com/watch?v=JJLqdQs7kbk

BossArky

Your descent may be a bit too fast on the squat. If the weight is heavier you'll run the risk of getting buried.

Also, walk totally into the pins before leaving the bar down. You seem to be standing at an angle when re-racking. this could get dangerous with heavier weight.

As Brian said your rounding a bit on the deadlift. Don't push the weight too much higher until you are more used to the movement with better form.

Good first video though. I liked the comments at the end

edit - these are just some quick comments from half watching the vid out of the corner of my eye in a tiny browser whilst at work.

Hanley

Set up: You're rushing out. This will KILL you when the weight gets heavy. Stand up with the weight, let it settle, take 2 or max 3 steps back and then squat. Work on getting every set the same and you'll save so much energy.

First rep: Depth's perfect, but you're dropping in too fast. Again, you get away with it on light weights, but heavy ones will kill you.

Second rep: Ya never locked out the first once and just dropped back in again. Looked way too loose and cut it a bit high. Finish your rep, pick your chest up and go again. No need for a prolonged pause, but don't just drop and go.

Third rep: again, cut a bit high by PL standards, and WTF are you doing taking a step on the way up????

Fourth and Fifth rep: Again a bit high, fifth was better tho. Both looked under control and good.

Re-Rack: Like the take out, you're racing back. Let the weight settle at the top of the last rep before walking it in. Try not to go up on your toes either, and come in with your feet square. You'll get away with it with light weights, but not heavy ones.

Other points: I don't think there's much else to say about the squat, I'd like to see you force your elbows forward more (ie get them under the bar - you won't, but that's what you're trying to do!!). Your form's A LOT better than mine was when I was 15, and almost 16

Good Show!!

Deadlift comments later.

cardio,shoot me

cheers hanley, nice to see where i went wrong, btw i didnt step forward, moved my feet in closer together, i felt i the width of my stance wasnt allowing me to go as low but it didnt really make much more of a difference. Gonna try do more filming tho. On average , how much lower do u think id have to go to get 3 whites if i ever thought of competing? Looking back im pissed at my deads form. But on the plus side, i finally got a good arch on my bench(shoulda got a vid)

Edit: I realised there on reading back through my log and your comments that all my failures have been to do with dropping to fast, must improve that, definatly more vids to come

Malteaser!

cardio,shoot me wrote: »

cheers hanley, nice to see where i went wrong, btw i didnt step forward, moved my feet in closer together, i felt i the width of my stance wasnt allowing me to go as low but it didnt really make much more of a difference. Gonna try do more filming tho. On average , how much lower do u think id have to go to get 3 whites if i ever thought of competing? Looking back im pissed at my deads form. But on the plus side, i finally got a good arch on my bench(shoulda got a vid)

I dunno how you manage to bench properly on the benches out in TF: Sandyford, I've tried it a few times and found it a pain in the arse!!

cardio,shoot me

yea, they can be a bit awkward, my shoulder base feels a bit wide for them and i kinda feel like im gonna fall off them, and when do u train in my local?:D

Hanley

Malteaser! wrote: »

I dunno how you manage to bench properly on the benches out in TF: Sandyford, I've tried it a few times and found it a pain in the arse!!

Serious +1

The biggest problem is that the racks so low you have to do a pullover to take the bar out.

cardio,shoot me

the rack being low sucks so much when i have no spotter, it feels like im doing a floor press

cardio,shoot me

Stop shillin ur workout in my log!

brianthebard

lol!

cardio,shoot me

well i read the thing in the other thread and it pissed me off alot .

cardio,shoot me

Ok Day #9

Friday May 1st:

Shoulder press
Oly bar -1x10
30kg -1x5
40kg -1x5
45kg -1x5
---
Squats
Oly bar -1x10 (slightly narrower stance)
40kg -1x5
45kg -1x5
50kg -1x5
60kg -1x5
75kg -3x5
---
Power Cleans
Oly bar-1x10
40kg -1x8
50kg -2x3 2x5 (ugly)
---
Dips
1x6
1x6
---
Assistance
---
Lying hamstring curly thingy:
40KG-3X8
---
SLDL:
60KG-3X8
---
Thoughts:
I was seriously pissed training today, sh!t weather, bro robbed my mp3 player and cycling up was a pain. But it went well.
I always hear people complaining about weak hamstrings holding them back so i decided to strengthen mine for fun. The leg curl thingy is awesome. could barely raise my legs behind me after it . I think my hamstrings must be pretty weak cause i only got 40kg on the machine.
---
I decided to nip squats in the a$$ today in regards to depth. I did alot more warm up sets and got the same depth on them all, im pretty sure it was all phycological. In the last week ive had to lower the cage bars down one to allow me to go lower so this week has been a success. All my sets had the same depth and where all good aside from my 3rd one. The first 3 reps in third set where a bit high, fixed it on 4th and 5th though.
---
Shoulder press sucked today. I equalled my last day one but they where pretty ****ty and my balance was awful, i videod these but in the first set i was off camera and camera ran out of battery in the middle of 2nd set
---
Cleans are weird. I used a wider grip today which makes it way easier to throw up and get off the ground but harder to "lock it out" as such under my chin. and in the first set after 3 reps i dropped the bar at the very top , made a bang!. Then i reset and went back to my narrower grip, prettty ugly in all today.
---
Dips where good, could have gotten more but i hate training to failure

---
Ill post the video of shoulder press' with my squat vids on monday.( i hope)

cardio,shoot me

Ok Day #10

Monday May 4th:

Bench Press
40kg -1x10
50kg -1x10
60kg -1x3
67.5kg -2x5 1x4 PPPPBBBB!!!!
---
Squats (wide stance)
Oly bar -1x10
40kg -1x5
50kg -1x5
60kg -1x5
70kg -1x1
77.5kg -1x2(Fugly)
75kg -1x3(Fugly)
70kg -2x5
---
Deadlifts
40kg -1x10
60kg -1x5
70kg -1x5
90kg -1x5
90kg -1x3 (sumo)
---
Dips
1x8
1x6
---
Assistance
---
Abb Pulldowns
95Kg(full stack) 3x15
Thoughts:
I have been waiting for this day for along time, the ****ty squat day, i actually just couldnt get into any groove and i kept dipping forward, i actually wanted to move up in weight today!. 70kg felt extremely piss in terms of weight, but i had no balance for 75kg so i decided to leave it.
I actually have no clue what happened to me today, but i have numerous possible excuses. Wrecked after bench, too much warmups, not enough sleep etc etc.
---
Didnt have a camera so i decided to play it safe on deads and stick with 90, it feels easy so i did some sumos for fun to tire me out
---
Very happy with bench, all the more closer to 70kg, i didnt do my last rep as i had no spotter and my self spotting technique doesnt work when i forget to put sprigns on the bar . The reps where intensly hard, one of them took about 5 seconds of just pure pain, moving maybe a centimeter a 2nd to lock out :P
---
Dips are getting way stronger, first time ive ever gotten a set of 8 IIRC.
---
Abb pulldowns where good, the plan for the moment is to alternate hamstring and ab assistance every workout.

floggg

I was gonna congratulate you on the PB, but then i flicked back through your log and saw you were only 15 and lifting more than me. I hate you! However, i will play nice, because people my age should not be bet up by 15 year olds (actually i hate you even more for making use the phrase "people my age")

Never would have guessed your age from you're posts. Fair play to you. Keep up the good work and you will be a beast.

Out of curiosity, why are you doing press before squats on SS?

cardio,shoot me

cheers :P, im glad i started young. Thanks for the nice comments anyway. I start with press for no reason really , ive always went arms legs then back really. just a habit.

cardio,shoot me

Ok Day #11

Wednesday May 6th:

Squats
Oly bar -1x5
40kg -1x5
60kg -1x5
70kg -1x1
75kg -3x5
---
Shoulder press
30kg -1x5
45kg -3x5
---
Power Cleans
Oly bar-1x10
40kg -1x10
55kg -3x5----PPPBBBBB RAR!!
---
Pull ups
1x6
1x6
---
Assistance
---
Lying leg curl (hamstrings)
40kg -3X8
20kg -2X8(1 set for each leg)
---
SLDL:
70kg -1x8
65kg -2x8
---
Thoughts:
Not a bad day today, did squats first today upon questioning by flogg as i was hoping i would be able to do them better. Im gonna keep them first as they are the lift i find most important
---
Squats where good, nothing to comment
---
Shoulder press where very hard, but got all reps so pleased.
---
Decided to try a new PB on cleans and im glad i did, i tried to be very explosive on the first two sets and it worked out well, i found getting it off the ground as quick as i could aided me in the 2nd part of the lift. Im starting to enjoy these.
---
Pull ups where very hard, but they always are after cleans.

bigstar

good work man your going to be passing my PB's pretty soon which is a bit meh! tbh , keep it up.