## New Guy - 2011

**Moderator:** Dux

### New Guy - 2011

Week 1

Monday - 12/27/10

Bench Press 135 x 5, 140 x 5, 145 x 8

DB Press 40s x 8, x 8, x 8

DB Row 40 x 12, x 12

Monday - 12/27/10

Bench Press 135 x 5, 140 x 5, 145 x 8

DB Press 40s x 8, x 8, x 8

DB Row 40 x 12, x 12

Last edited by newguy on Fri Dec 31, 2010 8:30 pm, edited 1 time in total.

### Re: New Guy - 2011

Tuesday, December 28, 2010

2 hand swing - 24kg x 25, three sets

alternate DB curl - 35 x 8/8

2 hand swing - 24kg x 25, three sets

alternate DB curl - 35 x 8/8

Last edited by newguy on Thu Dec 30, 2010 8:50 pm, edited 1 time in total.

### Re: New Guy - 2011

Thursday, December 30, 2010

Military Press - 95 x 7, 95 x 7, 105 x 6

Deadlift - 135 x 5, 155 x 5, 185 x 5, 185 x 5

Flat DB Press - 55 x 7, x 7, x 7

Front Squat 95 x 3, 65 x 7, x 7

BW Row x 7, x 7, x 7

-------------------

flat DB press was with slight incline

alternated Flat DB press and front squats.

Military Press - 95 x 7, 95 x 7, 105 x 6

Deadlift - 135 x 5, 155 x 5, 185 x 5, 185 x 5

Flat DB Press - 55 x 7, x 7, x 7

Front Squat 95 x 3, 65 x 7, x 7

BW Row x 7, x 7, x 7

-------------------

flat DB press was with slight incline

alternated Flat DB press and front squats.

### Re: New Guy - 2011

Friday, December 31, 2010

2 hand KB swing - 24 kg x 25, 25, 28

Alternate DB curl - 35 x 8/8, 6/6, 5/5

2 hand KB swing - 24 kg x 25, 25, 28

Alternate DB curl - 35 x 8/8, 6/6, 5/5

- Mickey O'neil
- Lifetime IGer
**Posts:**21999**Joined:**Wed Dec 07, 2005 2:49 pm**Location:**The Pale Blue Dot

### Re: New Guy - 2011

Week 2

January 1, 2011

bench press - 135 x 8, 145 x 8, 155 x 10

trap bar deadlift - 135 x 10, 155 x 10

DB press - 40s x 8, x 8, 45 x 7

trap bar row - 65 x 10, x 10, x 10

-----------

* added trap bar deadlift - keeping it at 2 sets of 10 and adding weight

* for convenience moved DB row to next week (replacing bw row) and switched to trap bar rows. not sure I really like the trap bar row, but will stick with it for a bit.

---

January 1, 2011

bench press - 135 x 8, 145 x 8, 155 x 10

trap bar deadlift - 135 x 10, 155 x 10

DB press - 40s x 8, x 8, 45 x 7

trap bar row - 65 x 10, x 10, x 10

-----------

* added trap bar deadlift - keeping it at 2 sets of 10 and adding weight

* for convenience moved DB row to next week (replacing bw row) and switched to trap bar rows. not sure I really like the trap bar row, but will stick with it for a bit.

---

Thanks Mick!Mickey O'neil wrote:Welcome back, newguy.

### Re: New Guy - 2011

January 3, 2011

Military Press 95 x 7, 105 x 7, 115 x 6

Deadlift 185 x 5, 190 x 5, 195 x 5

DB Bench Press 55 x 8, x 8, 60 x 6

Manta Ray Squat 135 x 3, x 3, x 3

1 Arm DB Row 40 x 15/15

----------------------

Right shoulder still feels a bit dicey - going to bring the hands a bit closer together in the bench press and tuck the elbows - Flat DB press I am going to start using parallel grip at bottom rotating to normal at top. Also working a bit more on stretching out the shoulder, lats, pecs etc. throw in some turkish get ups, planks, side planks, etc. on off days for stability.

Switched the manta ray squats for the front squats.

Military Press 95 x 7, 105 x 7, 115 x 6

Deadlift 185 x 5, 190 x 5, 195 x 5

DB Bench Press 55 x 8, x 8, 60 x 6

Manta Ray Squat 135 x 3, x 3, x 3

1 Arm DB Row 40 x 15/15

----------------------

Right shoulder still feels a bit dicey - going to bring the hands a bit closer together in the bench press and tuck the elbows - Flat DB press I am going to start using parallel grip at bottom rotating to normal at top. Also working a bit more on stretching out the shoulder, lats, pecs etc. throw in some turkish get ups, planks, side planks, etc. on off days for stability.

Switched the manta ray squats for the front squats.

### Re: New Guy - 2011

Tuesday, January 4, 2011

TGUs - 16kg x 4/4

2 hand swings - 24kg x 25, 4 sets

-------------------------------

made a very conscious effort to stretch out the shoulders, lats, and chest during the day. Will do some more stretching tonight.

TGUs - 16kg x 4/4

2 hand swings - 24kg x 25, 4 sets

-------------------------------

made a very conscious effort to stretch out the shoulders, lats, and chest during the day. Will do some more stretching tonight.

### Re: New Guy - 2011

Wed Jan 5, 2011

some light snatches with the 16kg and some swings, same bell.

garbage day - just tried to break a sweat.

-----

edit - I forgot, also did some DB hammer curls with 40s, 3 slow sets of 5

some light snatches with the 16kg and some swings, same bell.

garbage day - just tried to break a sweat.

-----

edit - I forgot, also did some DB hammer curls with 40s, 3 slow sets of 5

### Re: New Guy - 2011

Thursday, January 6, 2010

60 minute walk.

60 minute walk.

### Re: New Guy - 2011

WEEK 3

Saturday, January 8, 2011

Bench Press - 135 x 8, 145 x 8, 155 x 5, 165 x 8

Trap Bar Deadlift - 155 x 10, 175 x 10

DB Press - 40 x 8, 45 x 8, 45 5

Trap Bar Row - 70 x 10, x 10

------

Good workout.

----

Post workout questions -

1. Do I really need the trap bar row? What is it going to get me? I do 1 arm DB rows on day 2. is this just redundant? maybe I would be better off adding some sets to the trap bar dead, or just do curls?

Saturday, January 8, 2011

Bench Press - 135 x 8, 145 x 8, 155 x 5, 165 x 8

Trap Bar Deadlift - 155 x 10, 175 x 10

DB Press - 40 x 8, 45 x 8, 45 5

Trap Bar Row - 70 x 10, x 10

------

Good workout.

----

Post workout questions -

1. Do I really need the trap bar row? What is it going to get me? I do 1 arm DB rows on day 2. is this just redundant? maybe I would be better off adding some sets to the trap bar dead, or just do curls?

### Re: New Guy - 2011

Sunday, Jan 9, 2011

2 hand swing - 24kg 4 sets of 25

2 hand swing - 24kg 4 sets of 25

### Re: New Guy - 2011

Monday, Jan 10, 2011

early AM workout

light KB snatches - 16 kg

2 hand swing 28KG - 2 sets of 20

---------

short workout just to break a sweat and get the HR up.

early AM workout

light KB snatches - 16 kg

2 hand swing 28KG - 2 sets of 20

---------

short workout just to break a sweat and get the HR up.

### Re: New Guy - 2011

Monday, January 10, 2011

PM workout

Military Press - 105 x 7, 115 x 7, 100 x 8

Deadlift - 195 x 5, 205 x 5, 185 x 8 (overhand grip)

DB Bench press - 55s x 12, x 11

Front Squat - 65 x 3, 75 x 3, 85 x 3, 3, 3

1 arm DB Row 40 x 12/12, x 12/12

----------

this week is going to be nuts so I decided to get day 2 in right off the bat.

PM workout

Military Press - 105 x 7, 115 x 7, 100 x 8

Deadlift - 195 x 5, 205 x 5, 185 x 8 (overhand grip)

DB Bench press - 55s x 12, x 11

Front Squat - 65 x 3, 75 x 3, 85 x 3, 3, 3

1 arm DB Row 40 x 12/12, x 12/12

----------

this week is going to be nuts so I decided to get day 2 in right off the bat.

### Re: New Guy - 2011

Tuesday, Jan 11, 2011

Rest day

Rest day

### Re: New Guy - 2011

Thursday, Jan 13, 2011

Squat 95 x 5, 115 x 5, 135 x 5, 145 x 5, 155 x 5

Bench press 135 x 5, 150 x 5, 165 x 5, 175 x 5, 155 x 5

Deadlift 135 x 5, 175 x 5, 185 x 5

-----------

Squat 95 x 5, 115 x 5, 135 x 5, 145 x 5, 155 x 5

Bench press 135 x 5, 150 x 5, 165 x 5, 175 x 5, 155 x 5

Deadlift 135 x 5, 175 x 5, 185 x 5

-----------

### Re: New Guy - 2011

**Big 3 - Week 1**

Saturday, Jan 15, 2011

Bench Press - 135 x 5, 155 x 5, 175 x 5, x 5, 165 x 5

Deadlift - 225 x 1,1,1; 205 x 5

Last edited by newguy on Fri Jan 21, 2011 2:48 am, edited 2 times in total.

### Re: New Guy - 2011

Monday, January 17, 2011

Squat - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5

Bench Press - 135 x 5, 165 x 5, 185 x 5

Deadlift from knee (1) - 185 x 5, 205 x 5, 215 x 5

Squat - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5

Bench Press - 135 x 5, 165 x 5, 185 x 5

Deadlift from knee (1) - 185 x 5, 205 x 5, 215 x 5

### Re: New Guy - 2011

Wed Jan 19 2011

Squat - 135 x 5, 165 x 5, 190 x 5

Bench Press - 135 x 5, 155 x 5, 175 x 5, x 5, x 5

Deadlift from knee - 185 x 5, 205 x 5, 225 x 5

---

Squat - 135 x 5, 165 x 5, 190 x 5

Bench Press - 135 x 5, 155 x 5, 175 x 5, x 5, x 5

Deadlift from knee - 185 x 5, 205 x 5, 225 x 5

---

### Re: New Guy - 2011

**Week 2 - Big Three**

Sat, Jan 22, 2011

Squat - 135 x 5, 155 x 5, 175 x 5, 195 x 5, 185 x 5

Bench Press - 140 x 5, 170 x 5, 190 x 5

Straight Leg Deadlift - 135 x 5, 155 x 5, x 5

-------------------

Last edited by newguy on Thu Feb 03, 2011 2:53 am, edited 1 time in total.

### Re: New Guy - 2011

Mon, Jan 24, 2011

Squat - 165 x 5, 185 x 5, 205 x 5

Bench - 145 x 5, 165 x 5, 185 x 5, x 3, x 1

Straight Leg Deadlift - 135 x 5, x 5, x 5

---------------------

Squat - 165 x 5, 185 x 5, 205 x 5

Bench - 145 x 5, 165 x 5, 185 x 5, x 3, x 1

Straight Leg Deadlift - 135 x 5, x 5, x 5

---------------------

### Re: New Guy - 2011

Thu, Jan 27, 2011

Squat - 135 x 5, 165 x 5, 185 x 5

Bench - 135 x 5, 155 x 5, 165 x 5

straight leg deadlift - 135 x 5, x 5, x 5

----------------

I have a cold.

Squat - 135 x 5, 165 x 5, 185 x 5

Bench - 135 x 5, 155 x 5, 165 x 5

straight leg deadlift - 135 x 5, x 5, x 5

----------------

I have a cold.

### Re: New Guy - 2011

**Week 3 - Big Three**

Mon, Jan 31, 2011

Squat - 185 x 5, 205 x 5, 215 x 5

Bench Press - 145 x 5, 165 x 5, 185 x 5, x 4, x 3

semi straight leg deadlift - 135 x 5, 155 x 5, 165 x 5

------------------------

Last edited by newguy on Thu Feb 03, 2011 2:52 am, edited 1 time in total.

### Re: New Guy - 2011

Tuesday, Feb 2, 2011

Squat - 155 x 5, 185 x 5, 205 x 5, x 5, x 5

Bench - 150 x 5, 170 x 5, 190 x 5

Deadlift - 155 x 5, 175 x 5

-----------

Squat - 155 x 5, 185 x 5, 205 x 5, x 5, x 5

Bench - 150 x 5, 170 x 5, 190 x 5

Deadlift - 155 x 5, 175 x 5

-----------

### Re: New Guy - 2011

Fri, Feb 4, 2011

Squat - 170 x 5, 190 x 5, 210 x 5

Bench - 145 x 5, 165 x 5, 185 x 5, x 5, x 5

Deadlift - 165 x 5, 185 x 3, 205 x 1

----------

video'd my deadlift. very ugly even at warm up weights. just cannot get the hips down. back rounds. nasty.

Squat - 170 x 5, 190 x 5, 210 x 5

Bench - 145 x 5, 165 x 5, 185 x 5, x 5, x 5

Deadlift - 165 x 5, 185 x 3, 205 x 1

----------

video'd my deadlift. very ugly even at warm up weights. just cannot get the hips down. back rounds. nasty.