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.
140 kg squats are fine if done deep and for high reps. My quads are living proof. Don't deter beginners by stating such arbitrary levels. I've seen PL guys squat 5 plates but their quads still look like crap. In fact, I think most PLs look like crap.
I could say the same about bench.
140 kg squats are fine if done deep and for high reps. My quads are living proof. Don't deter beginners by stating such arbitrary levels. I've seen PL guys squat 5 plates but their quads still look like crap. In fact, I think most PLs look like crap.
I could say the same about bench.
I noticed that no one is doing 5 x 5 sets; it is only me. It brings up an obvious question that: does it make sense to suffer from 5 x 5 in major exercises (sq, dl, b) or I just make a fool of myself?
Seriously, I am not having fun with 5 x 5; is it worth it?
Each to their own mate...
I find 5x5 very effective.....
If your not enjoying it then its probably not for you... Any particular reason why you don't enjoy?
Very tough mentally and physically...
Yep, that is what I feel. (that is why I asked if it is worth the effort because I found it effing hard; but I've got it: that is the way it supposed to be. Thx).
I misunderstood and thought you meant it was to easy. Looking at your log it looks like you are doing 5x5 with sets across, did you know you can also do 5x5 where the sets are ramped up so you're only doing one top set. If you arnt doing ramped up sets maybe you could consider the change if you want to stick with 5x5.Yep, that is what I feel. (that is why I asked if it is worth the effort because I found it effing hard; but I've got it: that is the way it supposed to be. Thx).
An under rated and untalked about, and maybe the most important factor in growth, is motivation and longevity.
If you find your motivation dropping, try a different workout.
Beats getting bummed then taking a workout off, then a week, then 6 months...
I misunderstood and thought you meant it was to easy. Looking at your log it looks like you are doing 5x5 with sets across, did you know you can also do 5x5 where the sets are ramped up so you're only doing one top set. If you arnt doing ramped up sets maybe you could consider the change if you want to stick with 5x5.
An under rated and untalked about, and maybe the most important factor in growth, is motivation and longevity.
If you find your motivation dropping, try a different workout.
Beats getting bummed then taking a workout off, then a week, then 6 months...
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