themaster2981's Training Log

[themaster2981]

3 Days a week

Saturday - Squatting

- Squats - 5 sets 5 reps

- Good Mornings - 5 sets 5 reps

- Lunges - 3 sets 8 reps or Power Snatches - 3 sets 3 reps or Jump Squats - 3 sets 3 reps



Monday - Benchpressing

- Bench Press - 5 sets 5 reps

- Bent Over Rows - 3 sets 8 reps

- Dips - 3 sets 3 reps (weighted if possible)

- Lat Pulldowns - 3 sets 8 reps or Pull ups - 3 sets 8 reps

- Skull Crushers - 3 sets 8 reps



Wednesday - Deadlifting

- Regular Deadlift - 5 sets 5 reps

- Sumo Deadlift - 3 sets 8 reps

- High Pulls - 3 sets 3 reps

- Push Presses - 5 sets 5 reps


All 3 days: Weighted Abdominals - 3 sets 8 reps

Warm Up: Treadmill for 10-15 mins on Fatburn mode, with target heart rate of 170-180.

Please suggest changes.

[J_Byrd]

I like it, I think you will need to add auxiliary lifts as you continue to develop. I think this is a solid plan for starting though. Wish you luck on your journey, and will be checking in on you!

[BendtheBar]

Overall I think it looks solid. How do you determine when to add weight?

[big_swede]

Good looking program! Subbed and welcome to the forum!

[themaster2981]

Originally Posted by BendtheBar

Overall I think it looks solid. How do you determine when to add weight?

Need to confess a thing here to all the members. I work out in my office gym without any trainer. I train with dummbells only. Plus machines, treadmills, and cross trainer are also there, but no chin ups bar etc. Office gym is a shithole with no barbell, given the convenience, its the best option i have.

I am new to powerlifting. Hence I am here to learn. Technique, diet, workouts anything. I want to keep the learning time as low as possible. I am 30 already and have a family to take care of.

I started as a bodybuilder a few years ago, did it for 2 good years, but lost a lot of weight as i quit to do masters and all that shit. But now I m back. I somehow lost interest in bodybuilding due to its exhibitionist nature. Powerlifting is more challenging and thats something i have started to love.

I currently

Bench with 35 lbs x2 dumbbells 5 reps
Squat with 40 lbs x2 dumbbells 5 reps
deadlift with 45 lbs x2 dumbbells 5 reps

Till now, I have added weights as I exceed 5 reps.

Thanks to all of you for concern and do not hesitate to correct me.

[BendtheBar]

Originally Posted by themaster2981

Need to confess a thing here to all the members. I work out in my office gym without any trainer. I train with dummbells only. Plus machines, treadmills, and cross trainer are also there, but no chin ups bar etc. Office gym is a shithole with no barbell, given the convenience, its the best option i have.

That's ok. Hard work and dedication will pay off. Do what you can.

I want to keep the learning time as low as possible. I am 30 already and have a family to take care of.

I respect that.

I somehow lost interest in bodybuilding due to its exhibitionist nature. Powerlifting is more challenging and thats something i have started to love.

This is the path I have taken.

My only advice is to continue to push yourself each workout, safely, and will good form. the strength will come.

[Rich Knapp]

Sorry to hear you didn't like being on stage, but its not for everyone.

I'll follow anyways. lol

[J_Byrd]

some auxiliary work I was referring to above.

Triceps movements: Skull crushers, donkey kickbacks, Tate press
Bicep: any variation of curl you like
Hamstring: you could do stiff leg deads

Guys feel free to chime in, I am trying to come up with things he can hit with his limited resources. We know he has dumbbells, so these things came to mind!

[themaster2981]

Originally Posted by J_Byrd

some auxiliary work I was referring to above.

Triceps movements: Skull crushers, donkey kickbacks, Tate press
Bicep: any variation of curl you like
Hamstring: you could do stiff leg deads

Guys feel free to chime in, I am trying to come up with things he can hit with his limited resources. We know he has dumbbells, so these things came to mind!

Thanks JB, I am obliged, would add all this?

I appreciate your efforts. Its good to on Musclenbrawn Hell Yeah!

[BendtheBar]

I moved your questions here, only so more people can see them and help.

Bench Press questions