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  1. #1
    Active Member PTC has made a donation to the forum!

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    Default Beginners program

    You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg. I dont care what your bodyweight is, get bigger, its why your lifting. Bodyweight is not an excuse.

    I posted this up on another forum a year ago. The pissweak pencil neck poindexters all pointed out that it was biased against skinny guys. Crap. If your skinny, eat something. At the time Max weighed 60kg and wasnt remotely close to any of those lifts.

    One year later he only has the bench to go, he is only a handful of kg's away. That sounds about right. If you train correctly, you should be able to achieve these goals in a year, regardless of bodyweight. Not many on here lighter than Max was, so no complaints.

    The record for achieving all these lifts at PTC from complete beginner was Vocy, he did it in under 3 months from never touching a weight, he weighed 100kg. Benny did it in roughly the same, around 10 weeks.

    Now, if your a beginner, here is what you need to do, for between 3-12 months.

    Squat 3 x 10
    Bench press 3 x 8
    Bent row 3 x 8
    Military press 3 x 8
    SLDL 3 x 8
    BB curl 3 x 8

    Do this 3 times a week. Progressively add weight.

    If youve been training for longer than 12 months and cant make ALL those lifts, you've been kidding yourselves, wasting your time on rubbish.

    If somebody gave you a pile of ****, and said it was free, would you keep it, simply cause its free? Of course not, you have no use for it.

    Just because something is free doesnt mean its useful.





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  • #2
    Active Member PTC has made a donation to the forum!

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    Default Beginners program

    You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg. I dont care what your bodyweight is, get bigger, its why your lifting. Bodyweight is not an excuse.

    I posted this up on another forum a year ago. The pissweak pencil neck poindexters all pointed out that it was biased against skinny guys. Crap. If your skinny, eat something. At the time Max weighed 60kg and wasnt remotely close to any of those lifts.

    One year later he only has the bench to go, he is only a handful of kg's away. That sounds about right. If you train correctly, you should be able to achieve these goals in a year, regardless of bodyweight. Not many on here lighter than Max was, so no complaints.

    The record for achieving all these lifts at PTC from complete beginner was Vocy, he did it in under 3 months from never touching a weight, he weighed 100kg. Benny did it in roughly the same, around 10 weeks.

    Now, if your a beginner, here is what you need to do, for between 3-12 months.

    Squat 3 x 10
    Bench press 3 x 8
    Bent row 3 x 8
    Military press 3 x 8
    SLDL 3 x 8
    BB curl 3 x 8

    Do this 3 times a week. Progressively add weight.

    If youve been training for longer than 12 months and cant make ALL those lifts, you've been kidding yourselves, wasting your time on rubbish.

    If somebody gave you a pile of ****, and said it was free, would you keep it, simply cause its free? Of course not, you have no use for it.

    Just because something is free doesnt mean its useful.


  • #3
    Josh_GTiR
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    You have SLDL in there. Why is there not a normal deadlift? I take it you are saying to stick to this program until you reach each of the lifts? F U C K my deadlift. :-(


  • #4
    Josh_GTiR
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    You have SLDL in there. Why is there not a normal deadlift? I take it you are saying to stick to this program until you reach each of the lifts? F U C K my deadlift. :-(


  • #5
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    Bench is my weakness, I can make the DL and SQ. Aiming to close that gap by January.


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    Bench is my weakness, I can make the DL and SQ. Aiming to close that gap by January.


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    personally i find SLDL better than normal deads, when I was doing them a few years and I got my SLDL to 110Kg, was great. Normal deadlifts for me such badly.


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    personally i find SLDL better than normal deads, when I was doing them a few years and I got my SLDL to 110Kg, was great. Normal deadlifts for me such badly.


  • #9
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    im 15kg off the squat, about 7 months of real training.


  • #10
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    im 15kg off the squat, about 7 months of real training.


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