Strength Training Program 101 for MWF is a workout plan which you can use to get fit and get into shape.

This strength training workout starts off at the very beginning so it is perfectly suitable for any person who is apparently healthy and/or has medical clearance to start a weight lifting program.

Whether your goals are for weight loss, body recomposition, body transformation, fat loss or just plain getting into better shape, you can start here with strength training program 101 and watch yourself get stronger.

This strength training program 101 is being used by a very amenable test subject who currently weighs in at 250lbs and has rarely done any weight lifting, so we are going to start off nice and easy.

He is over 55 and wants to get into the best shape possible.

He is having problems with his feet and knees as well as insomnia.

We had a chat a couple of weeks ago when he asked me how I have managed to stay in pretty decent shape at 58 and I accepted him as a client on condition that he commit to 12 weeks on the Hashi Mashi Body Transformation Program.

There is no point in coaching someone who is not dedicated at least for the first 12 weeks and once he gets through that timeframe, I am confident that he will keep going.

Of course his main goal here is health, so we will fine tune all of his food and exercise to reduce the size of his waist.

He might permit me to eventually use his pictures and name, but in the meantime, I will be using the stats and pictures of his food when he sends.

My first rule with him was that he must stop eating at 7pm.

No food after 7 pm.

Get into the habit of eating during the day and not at night.

When the sun is out, eat and eat good quality food.

Once the sun sets, make sure that you have had a good quality dinner.

If he gets very hungry before going to sleep at 10, he can have a fruit.

My guess is that if you are also over 200lbs, this will be a good regimen for you to follow as wellw

The second rule was to get to sleep by 10pm.

You can literally lose weight in your sleep.

He started off last wednesday on October 7th, 2015 with walking a minimum of 30 minutes.

Today after a week, he is up to 2 miles.

Today, after a week he was feeling so good that he wanted to start training for a 5k, ha, but I want him to be under 200 pounds before he starts to run, his feet and knees cannot bear his weight at this point.

So far he has done three weight training workouts with squats, overhead presses and deadlifts.

We spent alot of time going over form and frankly, his girth is a bit too wide to really get into it, but he insisted and his doctor authorized, so here is what his first attempts looked like:

Date | Squat Workout | Deadlift Workout |
---|---|---|

2015-12-18 | 10 air squats warmup x 2 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 95lbs x 3 squats x 1 warmup 125lbs x 2 squat x 1 set 130lbs x 1 squat x 1 set 145lbs x 5 squats x 3 worksets | 195lbs x 5 deadlifts for 1 workset |

2015-12-16 | 10 air squats warmup x 2 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 95lbs x 3 squats x 1 warmup 125lbs x 2 squat x 1 set 130lbs x 1 squat x 1 set 140lbs x 5 squats x 5 worksets | 195lbs x 3 deadlifts for 1 workset |

2015-12-14 | 10 air squats warmup x 2 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 95lbs x 3 squats x 1 warmup 125lbs x 2 squat x 1 set 130lbs x 1 squat x 1 set 140lbs x 5 squats x 4 worksets | 195lbs x 2 deadlifts for 1 workset |

2015-12-11 | 10 air squats warmup x 2 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 95lbs x 3 squats x 1 warmup 125lbs x 2 squat x 1 set 130lbs x 1 squat x 1 set 135lbs x 5 squats x 5 worksets | 190lbs x 5 deadlifts for 1 workset |

2015-12-09 | 10 air squats warmup x 2 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 95lbs x 3 squats x 1 warmup 125lbs x 2 squat x 1 set 135lbs x 5 squats x 4 worksets | 185lbs x 5 deadlifts for 1 workset |

2015-12-07 | 10 air squats warmup 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 95lbs x 3 squats x 1 warmup 125lbs x 2 squat x 1 set 135lbs x 5 squats x 3 worksets Legs lost all energy by third set.. | 180lbs x 5 deadlifts for 1 workset |

2015-12-04 | 10 air squats warmup 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 95lbs x 3 squats x 1 warmup 115lbs x 2 squat x 1 warmup 125lbs x 1 squat x 1 set 130lbs x 5 squats x 5 worksets | 175lbs x 5 deadlifts for 1 workset |

2015-12-02 | 10 air squats warmup 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 95lbs x 3 squats x 1 warmup 115lbs x 2 squat x 1 warmup 125lbs x 1 squat x 1 set 130lbs x 5 squats x 5 worksets | 170lbs x 5 deadlifts for 1 workset |

2015-11-27 | 10 air squats warmup 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 85lbs x 3 squats x 1 warmup 105lbs x 2 squats x 1 warmup 115lbs x 1 squat x 1 warmup 125lbs x 5 squats x 5 worksets | 165lbs x 5 deadlifts for 1 workset |

2015-11-25 | 10 air squats warmup 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 85lbs x 3 squats x 1 warmup 105lbs x 2 squats x 1 warmup 115lbs x 1 squat x 1 warmup 125lbs x 5 squats x 5 worksets | 160lbs x 5 deadlifts for 1 workset |

2015-11-23 | 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 85lbs x 3 squats x 1 warmup 105lbs x 2 squats x 1 warmup 115lbs x 1 squat x 1 warmup 125lbs x 5 squats x 5 worksets | 160lbs x 5 deadlifts for 1 workset |

2015-11-20 | 45lbs x 5 squats x 2 warmup 65lbs x 4 squats x 1 warmup 85lbs x 3 squats x 1 warmup 105lbs x 2 squats x 1 warmup 115lbs x 1 squat x 1 warmup 125lbs x 5 squats x 5 worksets | 160lbs x 5 deadlifts for 1 workset |

2015-11-18 | 45lbs x 5 x 2 warmup 65lbs x 4 x 1 warmup 85lbs x 3 x 1 warmup 105lbs x 2 x 1 warmup 115lbs x 1 x 1 warmup 120lbs x 5 x 5 workset | 155lbs x 5 x 1 workset |

2015-11-16 | 45lbs x 5 x 2 warmup 65lbs x 4 x 1 warmup 85lbs x 3 x 1 warmup 95lbs x 2 x 1 warmup 105lbs x 1 x 1 warmup 115lbs x 5 x 5 workset | 155lbs x 5 x 1 workset |

2015-11-13 | 45lbs x 5 x 2 warmup 65lbs x 4 x 1 warmup 85lbs x 3 x 1 warmup 95lbs x 2 x 1 warmup 105lbs x 1 x 1 warmup 115lbs x 5 x 3 workset | 155lbs x 5 x 1 workset |

2015-11-02 | 45lbs x 5 x 2 warmup 65lbs x 4 x 1 warmup 85lbs x 3 x 1 warmup 95lbs x 1 x 1 warmup 100lbs x 5 x 5 workset | 135lbs x 1 x 1 warmup 155lbs x 1 x 1 warmup 175lbs x 1 x 1 warmup 185lbs x 4 x 1 workset |

2015-10-30 | 45lbs x 5 x 2 warmup 65lbs x 4 x 1 warmup 85lbs x 3 x 1 warmup 90lbs x 2 x 1 warmup 95lbs x 5 x 5 workset | 135lbs x 1 x 1 warmup 155lbs x 1 x 1 warmup 175lbs x 1 x 1 warmup 185lbs x 3 x 1 workset |

2015-10-25 | 45lbs x 5 x 2 warmup 55lbs x 4 x 1 warmup 65lbs x 3 x 1 warmup 75lbs x 2 x 1 warmup 85lbs x 1 x 1 warmup 90lbs x 5 x 5 workset | 135lbs x 1 x 1 warmup 155lbs x 1 x 1 warmup 175lbs x 1 x 1 warmup 185lbs x 2 x 1 workset |

2015-10-23 | 45lbs x 5 x 2 warmup 55lbs x 3 x 1 warmup 65lbs x 2 x 1 warmup 75lbs x 1 x 1 warmup | 135lbs x 1 x 1 warmup 155lbs x 1 x 1 warmup 165lbs x 1 x 1 warmup 170lbs x 5 x 1 workset |

2015-10-21 | 45lbs x 5 x 2 warmup 55lbs x 3 x 1 warmup 65lbs x 2 x 1 warmup 75lbs x 1 x 1 warmup 85lbs x 5 x 3 workset | 135lbs x 1 x 1 warmup 155lbs x 1 x 1 warmup 165lbs x 1 x 1 warmup 170lbs x 5 x 1 workset |

2015-10-18 | 45lbs x 5 x 2 warmup 55lbs x 3 x 1 warmup 65lbs x 2 x 1 warmup 80lbs x 5 x 5 workset | 135lbs x 1 x 1 warmup 155lbs x 1 x 1 warmup 165lbs x 1 x 1 warmup 170lbs x 5 x 1 workset |

2015-10-16 | 45lbs x 5 x 2 warmup 55lbs x 3 x 1 warmup 65lbs x 2 x 1 warmup 75lbs x 5 x 5 workset | 135lbs x 1 x 1 warmup 165lbs x 5 x 1 work set |

2015-10-14 | 45lbs x 5 x 2 warmup 55lbs x 2 x 1 warmup 65lbs x 3 x 1 warmup 70lbs x 5 x 5 workset | 135lbs x 1 x 1 warmup 160lbs x 5 x 1 work set |

2015-10-11 | 45lbs x 5 x 2 warmup 55lbs x 2 x 1 warmup 65lbs x 5 x 5 work set | 135lbs x 1 x 1 warmup 155lbs x 5 x 1 work set |

2015-10-09 | 45lbs x 5 x 2 warmup 55lbs x 5 x 5 work set | 145lbs x 5 x 1 workset |

2015-10-07 | 45lbs x 5 x 5 warmup and workset which means 5 sets of 5 reps of 45lbs | 135lbs x 5 x 1 |

He will be starting on bench presses and power cleans at a later date.

In the meantime, he is keeping this simple with three major core functional training barbell workouts for strength – squats, overhead press and deadlift.

To read more about squat technique, take a look over here.

To read more about the benefits of deadlifts, please see here.

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