Strength & Form for Beginners

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Started by:

Iron Tezrian
Date: 11 Nov 2010 17:17
Number of posts: 53

RSS: New posts

Summary:

Starting from scratch, working towards my 1st pull-up & stronger Deadlifts & Squats

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Strength & Form for Beginners

Iron Tezrian 11 Nov 2010 17:17

Hi guys, here's my present training template

Day 1:DEADLIFT TRAINING
Deadlifts 6 sets of upto 5 reps (working on adding weight & reps here)
Bulgarian Squats 3 sets of 6 reps
Core training

Day 2:BACK STRENGTHENING(FOR PULL-UP STRENGHT)
Dumbbell Rows 3-5 sets of 3-5 reps
Inverted Rows 3-5 sets of upto 10 reps
Low Cable Rows 3-4 sets of 8-12 reps
Core training

Day 3:SQUAT TRAINING
Front Squats 6 sets of upto 5 reps(working on adding weight & reps here)
Core Training

Day 4:PULL UP TRAINING & STRENGHTENING
Partial pull-ups (top position)
Partial Pull-ups (From hang)
Barbell Overhead Press 3-5 sets of 3-5 reps
Unilateral OHP 2 sets of 5-7 reps
Core training

My core training exercises are rotated & are from the core training thread on GUS.

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Unfold Strength & Form for Beginners by

Iron Tezrian, 11 Nov 2010 17:17

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Re: Strength & Form for Beginners

Leather 11 Nov 2010 17:29

Good luck Iron Tezrian!

I am not in a position to offer you any advice as I would also consider myself a beginner but best of luck with your training.

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Unfold Re: Strength & Form for Beginners by

Leather, 11 Nov 2010 17:29

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Re: Strength & Form for Beginners

Iron Tezrian 11 Nov 2010 19:09

Thanks Leather :)
Encouragement goes a long way too. Good luck with your training as well.

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Unfold Re: Strength & Form for Beginners by

Iron Tezrian, 11 Nov 2010 19:09

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Pull-up Training

Iron Tezrian 11 Nov 2010 18:58

Pull up attempts (top half)

3 reps
4 reps
4 reps
4 reps
4 reps

Pull up attempts (from hang)

3 reps
3 reps
3 reps + 2 reps

Barbell OHP

Bar X 5 reps
55 lbs X 5 reps
65 lbs X 3 reps
65 lbs X 3 reps

Unilateral OHP

20 lbs X 7 reps
25 lbs X 7 reps
25 lbs X 6 reps

Pull Down Crunches

22 kg X 12 reps
29 kg X 12 reps
33 kg X 6 reps

Video:
http://www.youtube.com/watch?v=hpw5EDaiHnU

Notes

This session was quite tiring. I was sort of tired even before I got to the gym even. I did one more set of pull up attempts than i had planned and tried to follow the advice given by Eric and Joe. I did use a closer grip and tried to hold for a second or two at the top rep. I also tried pushing it to failure.
On the 'top half's' there was a bit of a pain in both the elbows after the set, though my left elbow sometimes hurts when i extend my arm but i think that's more work related. On the pull up from the hanging position my shoulders felt like they were pretty much being ripped right off me (more than usual on the pull ups) :) but then that's what I'm trying to get past. The barbell OHPs went the same as last week and the Unilateral OHPs went as expected.

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Iron Tezrian, 11 Nov 2010 18:58

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Re: Pull-up Training

EricT 11 Nov 2010 21:33

On the 'top half's' there was a bit of a pain in both the elbows after the set, though my left elbow sometimes hurts when i extend my arm but i think that's more work related

Well you changed two things and got pain so one of them probably caused it. This is an EWAG but I'd say we'd better rethink the hold at the top for right now. I may have jumped the gun. Could be that your moving down a bit while you're trying to hold and the result is a lot of tension in the biceps. Another problem may be that you are using too much 'elbow' and not enough back. This is a common problem and I've had previous discussions with Dev about it so he should be able to give you the low-down on what I'm talking about. When you are holding at the top you should really feel it in the back more than the elbows. If you are unable to feel it in the back then that's a clue you aren't quite getting it right.

For now though, go back to what you were doing before.

If you must exaggerate to make a point, then you're must not be very good at making points.

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EricT, 11 Nov 2010 21:33

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Re: Pull-up Training

Iron Tezrian 12 Nov 2010 15:46

Thanks Eric. Just to clarify, the pain in my left elbow happens randomly (not always at the gym) and has been like this for a while so i thinks its more related to working on the comp for long hours. The little bit of pain in both the elbows after the pull up may just be because I've never done a pull up like this before (close-grip & holding at the top). I do concentrate on trying to use my back more since Dev pretty much discusses everything about training after he reads it and tries it out :) So for now i think I'll give it another shot next week because it might just be something as simple as having to work out some minor kinks in my form.

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Iron Tezrian, 12 Nov 2010 15:46

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Re: Pull-up Training

EricT 12 Nov 2010 16:11

I see. Sounds good. Just use your best judgement.

If you must exaggerate to make a point, then you're must not be very good at making points.

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EricT, 12 Nov 2010 16:11

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Re: Pull-up Training

Iron Tezrian 15 Nov 2010 18:33

Thanks Eric, I will.

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Unfold Re: Pull-up Training by

Iron Tezrian, 15 Nov 2010 18:33

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Re: Pull-up Training

Ashiem_Matthn 16 Nov 2010 06:19

I will.

Wow.

I know.

I have.

I am.

I know you know.

:-P

Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

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Unfold Re: Pull-up Training by

Ashiem_Matthn, 16 Nov 2010 06:19

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Re: Pull-up Training

Iron Tezrian 17 Nov 2010 18:53

I see >^_^<

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Unfold Re: Pull-up Training by

Iron Tezrian, 17 Nov 2010 18:53

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Deadlift Training

Iron Tezrian 15 Nov 2010 18:50

Deadlifts
135 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 5 reps
185 lbs x 5 reps
195 lbs x 2 reps
195 lbs x 1 reps

Planks
1:05 mins
1:05 mins

video
http://www.youtube.com/watch?v=Qf5xgmnuKZw

Notes

This was a pretty disappointing workout. The 135 started feeling heavy (at the 5th rep) which hasn't happened since i started DL's.
Not too sure what happened.

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Iron Tezrian, 15 Nov 2010 18:50

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Back Training

Iron Tezrian 15 Nov 2010 18:59

DB rows

40 lbs x 6 reps
45 lbs x 6 reps
50 lbs x 6 reps
35 lbs x 6 reps
40 lbs x 6 reps
40 lbs x 6 reps

Inverted rows

8 reps
10 reps
10 reps

Low cable rows

60 lbs x 12 reps
70 lbs x 12 reps
70 lbs x 10 reps

Swiss-ball jack knife

12 reps
12 reps
12 reps

Video
http://www.youtube.com/watch?v=X4iZ86AKr9A

Notes

Things went as expected, just trying to get the DB rows down properly.

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Unfold Back Training by

Iron Tezrian, 15 Nov 2010 18:59

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Re: Back Training

EricT 16 Nov 2010 14:52

The problems with your dumbell rows is that you are shrugging the weight rather than rowing it. Too much upper back (upper traps, etc). You want to simply drive you elbows backwards. Your shoulder girdle should not rise and your shoulder should not rotate forward. You got it a little better this time. Read Row Right by MR if you haven't already. He goes over common mistakes and proper technique for all rowing.

Now, you are allowing your scapula protract as you bring the weight down. This is correct. However, you are then allowing the torso to also rotate down a bit. Keep the torso "level". Don't let once side dip down any. The movement should all be in the scapula and shoulder girdle. Now, remember to think "level torso"! Don't think "don't dip" LOL…you'll end up dipping even more.

All row technique is the same. What I'd recommend then is to switch to a row that is the easiest to perform. Less variables. For instance, while I'm trying to explain to you proper rowing on unilateral dumbell rows I have to tell you about torso rotation. That is a variable that is unique to unilateral rows but has nothing to do with proper row technique per se. What I usually recommend is a low cable row and best case scenario a chest supported row with cables. That way you can work solely on the rowing movement without having to worry about the lower back or the torso or any of that. Once you have "mastered" row technique in general it remains the same for all rowing and it's only that different rows have slightly different challenges that are added to them. But the basic movement of the arms and shoulders remains the same.

If you must exaggerate to make a point, then you're must not be very good at making points.

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EricT, 16 Nov 2010 14:52

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Re: Back Training

Iron Tezrian 17 Nov 2010 19:02

Ok I get what I was doing wrong. Thanks for the article Eric. I will work on correcting this. I also do low cable rows, not the chest supported ones though.

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Iron Tezrian, 17 Nov 2010 19:02

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Re: Back Training

EricT 17 Nov 2010 21:13

Cool but don't "also" do low cable rows, do low cable rows "only" for a while. And again, if you have them available, do chest supported ones. That is probably the number one best way to learn the row technique. But it needs to be cables and not a row machine of some kind.

Look I just used the word only correctly in a sentence!

If you must exaggerate to make a point, then you're must not be very good at making points.

Last edited on 17 Nov 2010 21:14 by EricT + Show more

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EricT, 17 Nov 2010 21:13

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Re: Back Training

Iron Tezrian 20 Nov 2010 12:29

Cool will do "only" low cables for a while then :) .Need to check out the chest supported ones.

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Iron Tezrian, 20 Nov 2010 12:29

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Front Squat Training

Iron Tezrian 23 Nov 2010 12:34

Front Squats

45 lbs x 5 reps
55 lbs x 5 reps
65 lbs x 5 reps
75 lbs x 5 reps
85 lbs x 4 reps
95 lbs x 3 reps
105 lbs x 3 reps
115 lbs x 1 reps

Low Cable Rows

60 lbs x 10 reps
50 lbs x 12 reps

Video

Notes

The workout went alright. Eric I tried out all the points you had mentioned in my introduction post as well as the mental cues. I think there were still a few hiccups happening with my form but a bit more practice should sort it out.

Not entirely sure why low cables were thrown in on this session :\

Ive missed out a couple workout days because of a stomach bug. I did go to the gym but mostly just mucked around, took vids for Dev & Ashiem and practiced my form with lighter weights for a couple of exercises. It will be a few more days before I get back to proper training.

Last edited on 23 Nov 2010 13:45 by EricT + Show more

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Unfold Front Squat Training by

Iron Tezrian, 23 Nov 2010 12:34

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Re: Front Squat Training

EricT 23 Nov 2010 13:54

I embedded the video.

I'm glad you did the rows because I got to see them in the video. Looks good, although the video would be better if they moved the hemorrhoid machine the other guy was on

If you must exaggerate to make a point, then you're must not be very good at making points.

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EricT, 23 Nov 2010 13:54

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Deadlift Training

Iron Tezrian 02 Dec 2010 19:16

Deadlifts

135 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 3 reps
185 lbs x 2 reps
185 lbs x 2 reps
185 lbs x 1 rep

1 Leg Romanian DL

17.5 lbs x 6 reps
17.5 lbs x 6 reps
17.5 lbs x 6 reps

Windmills

20 lbs X 10 reps
20 lbs X 10 reps
20 lbs X 10 reps

Video

Notes

This was the first work out after being ill for almost a week. I couldn't go past 185 lbs on the dead lift because I hadn't eaten properly all week and was still feeling a little weak after recovering from my stomach bug.

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Iron Tezrian, 02 Dec 2010 19:16

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Back Training

Iron Tezrian 04 Dec 2010 12:35

Low cable rows

50 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps
70 lbs x 8 reps

Inverted rows

10 reps
10 reps
10 reps
10 reps

Planks

1:00 min
1:00 min
1:00 min

Notes

Things went fine. I took out the DB rows and added an extra set to both the low cable and inverted rows.

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Iron Tezrian, 04 Dec 2010 12:35

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Front Squat Training

Iron Tezrian 04 Dec 2010 12:44

Front Squats

45 lbs x 5 reps
55 lbs x 5 reps
65 lbs x 5 reps
75 lbs x 5 reps
85 lbs x 4 reps
95 lbs x 4 reps
105 lbs x 3 reps
125 lbs x 0 reps
125 lbs x 0 reps

Torso Rotation

10 lbs x 8 reps
10 lbs x 10 reps
10 lbs x 10 reps

Video

Notes

Still trying to get this right. :)

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Iron Tezrian, 04 Dec 2010 12:44

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Pull-up Training

Iron Tezrian 04 Dec 2010 14:20

Pull up attempts (top half)

3 reps
3 reps
2 reps

Pull up attempts (from hang)

3 reps
3 reps
3 reps

Barbell OHP

Bar X 5 reps
55 lbs X 5 reps
65 lbs X 3 reps

Unilateral OHP

25 lbs X 6 reps
25 lbs X 5 reps

Pull Down Crunches

22 kg X 12 reps
29 kg X 12 reps
33 kg X 5 reps

Video:

Notes

The work out went fine. The pull-ups are progressing little by little. :) Was pretty tired when it came to the barbell OHP though.

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Unfold Pull-up Training by

Iron Tezrian, 04 Dec 2010 14:20

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