Ascend TraingLog I (Total Newbie)

[BendtheBar]

Another good week Ascend.

[Ascend]

Thanks All!!!

[Ascend]

Week 3 Results:

Mon. (11 June)
= 5x5 Squats 40 kg / 88 lb
= 5x5 Bench Press 32 kg / 70 lb
= 5x5 Barbell Row 32 kg / 70 lb

Wed. (13 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Overhead Press 32 kg / 70 lb
= 1x5 Deadlift 32 kg / 70 lb

Fry. (15 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Bench Press 37 kg / 81 lb
= 5x5 Barbell Row 32 kg / 70 lb

I didn't progress in the barbell rows because the bar is too heavy when weight is added in a 5kg increment, and the plates I'm using are too small so the bar is really low to the ground. I cannot place plates under it as I do not have enough to place under AND progress. So until I find something safe to use that can lift the bar a bit, I'm stuck.

Any ideas? (Excluding the purchase of 45's)

[BendtheBar]

Originally Posted by Ascend

Week 3 Results:

Mon. (11 June)
= 5x5 Squats 40 kg / 88 lb
= 5x5 Bench Press 32 kg / 70 lb
= 5x5 Barbell Row 32 kg / 70 lb

Wed. (13 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Overhead Press 32 kg / 70 lb
= 1x5 Deadlift 32 kg / 70 lb

Fry. (15 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Bench Press 37 kg / 81 lb
= 5x5 Barbell Row 32 kg / 70 lb

I didn't progress in the barbell rows because the bar is too heavy when weight is added in a 5kg increment, and the plates I'm using are too small so the bar is really low to the ground. I cannot place plates under it as I do not have enough to place under AND progress. So until I find something safe to use that can lift the bar a bit, I'm stuck.

Any ideas? (Excluding the purchase of 45's)

First off good work. Dedication is the cornerstone, and good to see you're working hard.

For barbell rows I would probably recommend working up in reps until you can get all sets to 8 reps, then add weight. when you make a weight addition at that time, the reps will jump back down, and then you can work back up.

[Ascend]

Week 4 Results:

Mon. (18 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Overhead Press 32 kg / 70 lb
= 1x5 Deadlift 37 kg / 81 lb

Wed. (20 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Bench Press 37 kg / 81 lb
= 5x5 Barbell Row 32 kg / 70 lb

Fry. (22 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Overhead Press 32 kg / 70 lb
= 1x5 Deadlift 40 kg / 88 lb

- This week was not my best. Missed days, hindered recovery, and the problem with the Rows and Deadlifts.

- Eventually found a solution to the Rows and Deadlifts problem of small plates and the bar being to low, so now I can progress again in those.

- I used to always have rest periods of under a minute between sets, but I'm now in need of more, so I will adjust there, but because I've reached my max. on squats I will have to keep to rest of under a minute to secure intensity.

- I've now failed on my weight on the Overhead Press 3 times. I'll deload 2kg and make sure I don't screw with my recovery again.

[Ascend]

Thanks BtB. At the moment, after I solved my problem of the bar being to low, I'm going strong on the Rows ( and DL's). I hope I can somehow get more weight to get to that point where I can utilize such techniques as you prescribe. I'm thinking of improvising to get more weight on the bar by putting a 5 litre water bottle on, as it has a plastic handel in most cases, that can fit in the grooves of the barbell. Since 1l = 1 kg, it should be easy to monitor and add weight by filling it with water. Thoughts?

[BendtheBar]

Anything you can do to add weight is good. Sometimes with limited equipment you have to use whatever you can.

Long term though I would expect your barbell row to be jumping top close to 225 within a year.

[moeheep]

Excellent Job...way to stay at it

SUBBED !!

[JacktheThriller]

my overhead press stalls quite often too lol i find sometimes the bench work can take away from shoulders or vice versa. Try to play with the ordering of the week it find a better rest period or purposely make one overhead press day an easy day so you can slam it at the end of the week.

[Ascend]

Week 5 Results:

Mon. (25 June)
= 5x5 Squats 40 kg / 88 lb
= 5x5 Bench Press 40 kg / 88 lb
= 5x5 Barbell Row 37 kg / 81 lb

Wed. (27 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Overhead Press 30 kg / 66 lb
= 1x5 Deadlift 40 kg / 88 lb

Fry. (29 June)
= 5x5 Squat 40 kg / 88 lb
= 5x5 Bench Press 40 kg / 88 lb
= 5x5 Barbell Row 40 kg / 88 lb