1 month of heavy barbell lifting
Okiludy
Posts: 558 Member
Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
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Replies
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wow, that's a lot in a month! are you male or female??-1
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Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.3 -
Good work OP!1
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What the hell? You've never lifted before and you're hitting these numbers in a month? I feel like a weakling now. Anyway, great progress!3
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And THAT is why I recommend a sets-of-five linear progression to every new lifter. It's so efficient and you can get strong as hell VERY fast without injury or over-extending yourself into exhaustion. Great job @OP3
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Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.0 -
DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
If the OP is a male (as I have assumed) I would have to disagree that they need more than SL 5x5, that plan will be beneficial to their mixed goal of fat loss as well as strength gain. But that is my opinion and my questions were for the OP not you.
One of my concerns for the OP is that they could be ego lifting or not lifting with proper form. It takes most months to master form and many have to re-check their form on each weight increase. Once again just an opinion on what I have seen.1 -
DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
If the OP is a male (as I have assumed) I would have to disagree that they need more than SL 5x5, that plan will be beneficial to their mixed goal of fat loss as well as strength gain. But that is my opinion and my questions were for the OP not you.
One of my concerns for the OP is that they could be ego lifting or not lifting with proper form. It takes most months to master form and many have to re-check their form on each weight increase. Once again just an opinion on what I have seen.
It is possible also that OP is an athletic guy who just got into lifting.
Squatting 150 pounds for 6-10 for an athletic guy is very easily achieved using any program.
Same with pulling 300lbs depending on OP body type.
If OP is a girl, then that's a lot in 1 month.5 -
The dead lift makes me think it's most likely a man- the squat could go either way- but jumping up to almost 3 plates as a woman in a 30 day time period seems- unlikely for a woman. unfortunately.3
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DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
The OP said it was Starting Strength and not SL but is doing 5x5 and not 3x5 has me confused. If the OP is doing SS then it looks like he or she didn't follow the program when selecting the starting weights and just used the bar to start.
The starting and ending numbers for squat and DL are roughly correct if following the 10lb/session increase for squats for 2 weeks then just 5lb/session. Same with deadlifts where it is 15-20/session followed by 10-15 and deadlifting every session instead of powerclean for the first 6 weeks or so.
I would keep the LP going and follow the program for a few more months before even thinking of a different program. 2x6 and 3x4 are not the same as 5x5 and make comparisons difficult at best. If the OP followed the program they should have hit 5x5 at roughly the same weights and would have a stronger lift.
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Keep up the good work Okiludy! you are off to a good start0
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DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
I have to absolutely disagree.
If the OP is a novice, there is no reason to put a halt to Starting Strength if his/her goal is strength and is not reached at least advanced novice.
Reminder the number one can lift does in no way equate if someone is a novice or not.
The only thing is not being able to increase weight every session with good bar speed and proper form.
Also disagree SL is a fine program. Way too much volume than necessary for a novice.2 -
RAD_Fitness wrote: »DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
If the OP is a male (as I have assumed) I would have to disagree that they need more than SL 5x5, that plan will be beneficial to their mixed goal of fat loss as well as strength gain. But that is my opinion and my questions were for the OP not you.
One of my concerns for the OP is that they could be ego lifting or not lifting with proper form. It takes most months to master form and many have to re-check their form on each weight increase. Once again just an opinion on what I have seen.
It is possible also that OP is an athletic guy who just got into lifting.
Squatting 150 pounds for 6-10 for an athletic guy is very easily achieved using any program.
Same with pulling 300lbs depending on OP body type.
If OP is a girl, then that's a lot in 1 month.
yeah, that's why I asked if male or female...I assumed female, but may be wrong...0 -
Muscleflex79 wrote: »RAD_Fitness wrote: »DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
If the OP is a male (as I have assumed) I would have to disagree that they need more than SL 5x5, that plan will be beneficial to their mixed goal of fat loss as well as strength gain. But that is my opinion and my questions were for the OP not you.
One of my concerns for the OP is that they could be ego lifting or not lifting with proper form. It takes most months to master form and many have to re-check their form on each weight increase. Once again just an opinion on what I have seen.
It is possible also that OP is an athletic guy who just got into lifting.
Squatting 150 pounds for 6-10 for an athletic guy is very easily achieved using any program.
Same with pulling 300lbs depending on OP body type.
If OP is a girl, then that's a lot in 1 month.
yeah, that's why I asked if male or female...I assumed female, but may be wrong...
Yeah, I would guess male just based on the fact that the OP is benching 135 for reps after a month.0 -
ArvinSloane wrote: »Muscleflex79 wrote: »RAD_Fitness wrote: »DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
If the OP is a male (as I have assumed) I would have to disagree that they need more than SL 5x5, that plan will be beneficial to their mixed goal of fat loss as well as strength gain. But that is my opinion and my questions were for the OP not you.
One of my concerns for the OP is that they could be ego lifting or not lifting with proper form. It takes most months to master form and many have to re-check their form on each weight increase. Once again just an opinion on what I have seen.
It is possible also that OP is an athletic guy who just got into lifting.
Squatting 150 pounds for 6-10 for an athletic guy is very easily achieved using any program.
Same with pulling 300lbs depending on OP body type.
If OP is a girl, then that's a lot in 1 month.
yeah, that's why I asked if male or female...I assumed female, but may be wrong...
Yeah, I would guess male just based on the fact that the OP is benching 135 for reps after a month.
We should take a vote and find out if we are correct if OP ever comes back.
I say male.1 -
My initial thought was female since the numbers aren't as impressive if it's a big athletic guy, but now you guys have me convinced male...0
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Male0
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I read this and thought "please be male, please be male!!!!" It took me literally 3 years to go from low bench numbers to being able to rep 135.7
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I say male.. only because of the bench... or maybe I am just jealous because the bench is the hardest for me and I can't get over 80, lol!
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@Dazzler21
1. Because I am training for specific lifts. In SL you have an emphasis on rows and press. Neither of which are competition lifts. No I don't want to compete but I do want to train like I do. After research I want to move to a program where my new lifter gains went into the lifts I would do in competition. Also deadlifting 1 out of 3 workouts not even close enough and the days doing presses (for Starting Strength) would be better used in my case doing bench every workout.
These exercises are great and I would recommend them for overall strength but for powerlifting I want specificity.
3. I used Strong app as I wanted something that works with all programs. Still use it ever workout.
4. As I stated my goal is to hit 750 on deadlift/bench/squat total 1RM. From there I am likely going to move to 1000lbs. I love the idea of powerlifting more than bodybuilding. I hit 550 now so it feels right for now to want to add 250lbs goals in increment.
The program I am following now-
https://www.youtube.com/watch?v=uvJK-jH2jjQ
Izzy is Starting Strength coach that lifts competitively and created a powerlifting specific novice program. The E-book is free if you want to read it.
@DevilsFan1 Yep a case of not learning enough. I did follow SS strictly after the 2nd workout. I found the book and website were much better than SL but that's a different story.
For others-
Male 45, morbidly obese but almost obese. Lost 27lbs since april 1st. Slowed down weight loss to 1lbs per week once I started lifting. Have had ankle rebuilt and have had rehab on shoulder impingement. Did not workout in over 15years prior to this 1st month. That's when I blew out my ankle during a run.
Edit: LOL ya my avatar is a bit female isn't it. It also places my age as it's a dancing bear from the Grateful Dead.
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DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
The OP said it was Starting Strength and not SL but is doing 5x5 and not 3x5 has me confused. If the OP is doing SS then it looks like he or she didn't follow the program when selecting the starting weights and just used the bar to start.
SS is one thing, but SL is another. SL doesn't really allow the lifter to jump up 50 pounds in weight unless they just make the decision to do so. It's geared at complete beginners. If OP wants to be a competitive powerlifter, SL is a bad program.
My point was not that linear programming is bad or doesn't work. It's that there are much better programs for someone who wants to get serious about powerlifting.
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@DevilsFan Similar reason I moved away from SS. This is going to come out rough but I don't want to waste my recovery time on overhead press when I could use it to recover from benching.
Honestly they are both good to great programs but with my goals I felt I was missing out on training specifically for the sport I am really enjoying. Noob gains only happen once and while each of those programs would help me, they would not help as much as a program geared full on to powerlifting.0 -
@DevilsFan Similar reason I moved away from SS. This is going to come out rough but I don't want to waste my recovery time on overhead press when I could use it to recover from benching.
Honestly they are both good to great programs but with my goals I felt I was missing out on training specifically for the sport I am really enjoying. Noob gains only happen once and while each of those programs would help me, they would not help as much as a program geared full on to powerlifting.
SL is way too squat-focused. That's fine for beginners, but for someone who wants to compete, it is lacking big time in bench and deadlift. No competitive power lifter is only going to deadlift five reps a week.0 -
Quickly for those that dont want to watch or read the PTW program:
Monday -
Squat 3-6 reps 2 sets
Bench 3-6 reps 3 sets
Deadlift 3-6 reps 1 set
Wednesday -
Squat 3-6 reps 2 sets
Bench 3-6 reps 3 sets
Deadlift 3-6 reps 1 set
Friday -
Squat 3-6 reps 2 sets
Bench 3-6 reps 3 sets
Deadlift 3-6 reps 1 set
Saturday -
Assistance non-barbell exercies - 7min max reps (ie dumbell rows)
Assistance non-barbell exercies - 7min max reps (ie crunches)
Assistance non-barbell exercies - 7min max reps (ie pull-ups)
HIIT for 7 sprints (any HIIT will work just max effort 7x)
Mobility 5-10 min
The reps on previous workout determines next weight gain on workout. So 3 reps on any 1 set then 1lbs increase and 6 reps is a 10lbs increase.
This is really basic breakdown so if interested in learning more watch the vid.0 -
Great job op!
Question for all and any who'd like to answer I just started lifting myself thought I'd follow strong lifts but while I'm still on just the barbell and before I get to heavier weights I was wondering if switching to 3 sets of 10 be beneficial as oppose to 5 sets of 5?? I'm still learning proper form so I'm in no rush to increase weights (I even got some fractional weights so I can increase super slowly until I get form down) it's just not heavy enough yet for me to need a rest after just 5 reps and doing 5 sets seems mundane but don't feel secure enough to increase too much weight at a time so sets of 10 seems more challenging while still keeping the weight low. Goals are just to have a nice body and yes getting stronger is important too but how much I actually lift is not my main focus as long as just get stronger ... during my pregnancy got a bit of a hip issue so just trying to get stronger without getting hurt.. any thoughts ?female 5'5 163lbs. Trying to get down to 135 be stronger and look good still got a bit of mommy tummy going on and my babes is already 2 years old0 -
DevilsFan1 wrote: »DevilsFan1 wrote: »Wanted to share my lifts from first month of barbell training. Really happy with my progress but feel I am still way light on squat but taking it slow. Like today I did 150 for 6 but could have likely hit 10 or more reps. Legs and glutes no tightness after.
I also changed my program to a more powerlifting centered one. Still a new lifter program just focuses on competition lifts. Was doing Starting Strength but wanted to take advantage of my new lifter gains on program that matched my goals.
Lifts:
Bench 5x5 45lbs on 6/5/17 , 3x4 135lbs on 7/5/17
Squat 5x5 45lbs on 6/5/17, 2x6 150lbs on 7/5/17
Deadlift 1x5 65lbs on 6/9/17, 1x6 265lbs on 7/5/17
I also did a 1RM last week on deads and hit 305. I am sure I could pull 310 now with a few tweaks to form. I round my shoulders a bit very early on lift but nice and flat before it gets 1/4 of way up. Working on dropping hips down more but a mobility thing.
Goal is to hit 750 combined from the 3 lifts. Hoping to hit it this fall. Oh and also keep losing around 1lbs a week. Weight loss is important to me but no more than getting that 750.
Bench is my worst by far and getting 4 reps at 135 was a challenge. It will take the most work but hell nothing good is free.
Genuine questions:
1. Why did you move on so quickly from 5x5 to whatever your new plan is?
2. Did you use the proper 5x5app to start with?
3. What is your actual goal? You seem lost somewhere between lifting heavy and losing weight. You may find that selecting a nutrition and exercise programme for one or the other suits you better as at the moment your goals contradict one another.
p.s those new weights are still fantastic, but not relevant at all to your 5x5 starting point.
You nshould stick to a program for 9-12 weeks at a minimum.
SL 5x5 is a fine program for beginners, but given OP's current lifts it's clear he/she is better off moving to something better. There's no need to fiddle around with light weights if they're too easy.
The OP said it was Starting Strength and not SL but is doing 5x5 and not 3x5 has me confused. If the OP is doing SS then it looks like he or she didn't follow the program when selecting the starting weights and just used the bar to start.
SS is one thing, but SL is another. SL doesn't really allow the lifter to jump up 50 pounds in weight unless they just make the decision to do so. It's geared at complete beginners. If OP wants to be a competitive powerlifter, SL is a bad program.
My point was not that linear programming is bad or doesn't work. It's that there are much better programs for someone who wants to get serious about powerlifting.
Oh, I got your point and agree with programming for PL vs general strength. I just couldn't (and still can't) tell which program he was using, SS or SL. The text says SS but the sets and reps say SL.
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LOL,
Once again I did SS for 1 month. The first 2 workouts I did not do it right but followed it 3x5, 3x5, and 1x5 pretty spot in after. I listed them like this for accuracy.
The reps listed last are from first workout of a powerlifting specific program developed by competing power lifter that is a Starting Strength coach. It uses many ideas from Starting Strength and Practical Programming for a more specific goal.
This is why the reps listed are not perfect to SS program. It covers a time frame for a guy who only had a slight knowledge of a program to a time when he wanted to train specifically to a sport.
I really did not expect for people to be so concerned over if SS or SL. I know them both fairly well after reading on them for a month. Still the first week of lifting there may might be confusion by some.1 -
I got it. The same things I said about SL apply to SS as well. It's a beginner program; it's not a program designed for a person who wants to compete as a powerlifter. Good luck!2
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DevilsFan1 wrote: »I got it. The same things I said about SL apply to SS as well. It's a beginner program; it's not a program designed for a person who wants to compete as a powerlifter. Good luck!
Thank you very much! Same goes to all other well wishers. It was a huge step to start losing the weight but finding a great gym and that I liked lifting really has made a change.4 -
Great job op!
Question for all and any who'd like to answer I just started lifting myself thought I'd follow strong lifts but while I'm still on just the barbell and before I get to heavier weights I was wondering if switching to 3 sets of 10 be beneficial as oppose to 5 sets of 5?? I'm still learning proper form so I'm in no rush to increase weights (I even got some fractional weights so I can increase super slowly until I get form down) it's just not heavy enough yet for me to need a rest after just 5 reps and doing 5 sets seems mundane but don't feel secure enough to increase too much weight at a time so sets of 10 seems more challenging while still keeping the weight low. Goals are just to have a nice body and yes getting stronger is important too but how much I actually lift is not my main focus as long as just get stronger ... during my pregnancy got a bit of a hip issue so just trying to get stronger without getting hurt.. any thoughts ?female 5'5 163lbs. Trying to get down to 135 be stronger and look good still got a bit of mommy tummy going on and my babes is already 2 years old
You may want to start your own thread with your question. You will get better replies and won't get the discussion here sidetracked.
Have a look at the AllPro programme.
It increases reps 8-12 before weight and has a heavy, medium, and light day each week.
It is the programme I use as I am more comfortable increasing reps over weight.
https://forum.bodybuilding.com/showthread.php?t=4195843
Cheers, h.
NB: I am only a recreational lifter.1
This discussion has been closed.
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