Stopped lifting for a while? Start again, it's worth it

smittybuilt19

*After failing miserably last week with a catchy title for this post (for which I was totally reamed about lol), I've posted this again. I will try not to pitch another "Look at me" tantrum, like a child. . notsrs. Most likely will pitch another fit as I am prone to do.**

**Humor (attempted)

I hope someone out there in MFP land finds something useful in this wall o text.

I will wrap up week 8 of SL5x5 this Friday and wanted to give myself some perspective as I begin to fail a couple of lifts. So far I have failed OHP and Squats twice (not consecutive). This is the point I like to call the grind, and it sucks.
Well crap, I wrote all that before I realized I deleted all the workouts on my ipod. Lol. So I will try to wing it…
I began SL 5x5 the first time in October last year weighing about 173 lbs. finishing around 179 lbs., I ran it for 11 weeks and then tested a few 1RM’s and ended up quitting lifting all together because “it was too hard with my new work schedule” blah blah. I didn’t do the program by the book and started increasing bench weight too quickly as well as squat weight. Squat failed early and I can remember almost getting pinned by 95 lbs. (my form was absolutely egregious). I did ultimately reach 175 lbs as my squat work weight 5x5. I did that one time near the end and never progressed from there. My 1RM ended up at 215 lbs. all the way from my initial 1RM of 135 lbs which nearly put me face first in the floor. If memory serves me correctly my finishing work weight on bench was 145 lbs., OHP never passed the 95 lb. mark, deadlift (lol) I remember working 215 lbs and thought my spine would fly out of my back, and Pendlay rows were around 145 lbs. work weight.

Fast forward to now at 188 lbs. (got a little lax over the past 6 months, oops) finishing week 8. My lifts are as follows:

Squat: 145 lbs. 5x5
Bench: 100 lbs. 5x5
Row: 120 lbs. 5x5
OHP: 85 lbs. 5x5
DL: 205 lbs. 1x5

Now that I have failed squats twice I am on track to hit 215 lbs. work weight at the end of week 12 (lol fat chance). I do only have 15 lbs. to go before I surpass my previous work weight on OHP which is wonderful, my DL is miles ahead being only 10 lbs. short of my work weight PR, and bench, well who cares lol, it would be nice to bench big one day but that’s not really what I’m after.

What I am learning this time around is patience and form, and that week 12 should not be an ending point but maybe more of a transition point into different rep ranges for example (should the need be there).
I guess what I’m saying is everyone is different, everyone’s the same, were all here for the exact same reason yada yada, pat me on the back, give me a cookie damn it…


Smitty 2016, Pizza Party. Vote or Die.

stumblinthrulife

Nice work man.

I went through 5x5, then progressed to 3x5 and on to 1x5. I'm small build, so finished around -

Squat - 1x5 142.5 lb
Bench - 1x5 142.5 lb
Row - 1x5 135 lb
OHP - 1x5 102.5 lb
DL - 1x5 285 lb (with tested 1RM of 315 lb)

I've moved on the beginner Wendler 5/3/1 program, and am continuing to make progress.

I'm coming to the end of cycle 2, and on my 'plus' sets I've hit -

Squat 6x 145 lb (this past Tuesday, end of cycle 2)
Bench 8x 145 lb (testing at 150 lb on Sat, end of cycle 2)
OHP 6x 100 (testing at 105 lb today, end of cycle 2)
DL - 6x 285 (testing at 290 lb today, end of cycle 2) (with tested 1RM of 320 lb)

Squat is obviously my weak point, though I think my initial progression was slow because I wasn't squatting deep enough. I had to reset a few months in and find my depth. Now I squat looooooow.

Once I get the triathlon out of the way, I'll be switching to the Kaczmarski’s 8/6/3 variation while eating at a surplus to put a little meat on my bones.

smittybuilt19

^^Thank you for sharing, I sometimes get discouraged personally about how much I can lift, but have accepted the fact that I am not a large guy and I just started.

I've recently adopted the mentality of "am I lifting more than I was last week/month"

smittybuilt19

Nice work man.

I went through 5x5, then progressed to 3x5 and on to 1x5. I'm small build, so finished around -

Squat - 1x5 142.5 lb
Bench - 1x5 142.5 lb
Row - 1x5 135 lb
OHP - 1x5 102.5 lb
DL - 1x5 285 lb (with tested 1RM of 315 lb)

I've moved on the beginner Wendler 5/3/1 program, and am continuing to make progress.

I'm coming to the end of cycle 2, and on my 'plus' sets I've hit -

Squat 6x 145 lb (this past Tuesday, end of cycle 2)
Bench 8x 145 lb (testing at 150 lb on Sat, end of cycle 2)
OHP 6x 100 (testing at 105 lb today, end of cycle 2)
DL - 6x 285 (testing at 290 lb today, end of cycle 2) (with tested 1RM of 320 lb)

Squat is obviously my weak point, though I think my initial progression was slow because I wasn't squatting deep enough. I had to reset a few months in and find my depth. Now I squat looooooow.

Once I get the triathlon out of the way, I'll be switching to the Kaczmarski’s 8/6/3 variation while eating at a surplus to put a little meat on my bones.

Also, how quick did you have to transition to 3x5 and to 1x5? I have already had one deload on OHP. grrr

stumblinthrulife

Nice work man.

I went through 5x5, then progressed to 3x5 and on to 1x5. I'm small build, so finished around -

Squat - 1x5 142.5 lb
Bench - 1x5 142.5 lb
Row - 1x5 135 lb
OHP - 1x5 102.5 lb
DL - 1x5 285 lb (with tested 1RM of 315 lb)

I've moved on the beginner Wendler 5/3/1 program, and am continuing to make progress.

I'm coming to the end of cycle 2, and on my 'plus' sets I've hit -

Squat 6x 145 lb (this past Tuesday, end of cycle 2)
Bench 8x 145 lb (testing at 150 lb on Sat, end of cycle 2)
OHP 6x 100 (testing at 105 lb today, end of cycle 2)
DL - 6x 285 (testing at 290 lb today, end of cycle 2) (with tested 1RM of 320 lb)

Squat is obviously my weak point, though I think my initial progression was slow because I wasn't squatting deep enough. I had to reset a few months in and find my depth. Now I squat looooooow.

Once I get the triathlon out of the way, I'll be switching to the Kaczmarski’s 8/6/3 variation while eating at a surplus to put a little meat on my bones.

Also, how quick did you have to transition to 3x5 and to 1x5? I have already had one deload on OHP. grrr

I think it took me about 6 months to go through 5x5, 3x5, 1x5. Though I think I transitioned late to 3x5 and had more deloads than I should have before I switched.

And you have the right attitude. Just lift more than last month, whether it's more weight or more reps on the same weight. I figure everyone has to go through the light weights before they can get to the heavier - some were just lucky enough to go through it at a younger age than us old guys!

smittybuilt19

If only I could go back and learn compound barbell exercises 10 years ago haha.

tomcornhole

I've recently adopted the mentality of "am I lifting more than I was last week/month"

This is the ONLY thing that matters. Every time I go down to lift, I am competing with myself. I know if I complete the day's training, I will be stronger than I was the last time. I am not the strongest guy, but I am stronger than I was last week.

Tom

MrGonzo05

Good work.

stv1520

I'd really like to start the SL 5x5 training program. What happens when you do come across the failed reps?? Go back down to previous weight for that exercise??

stumblinthrulife

I'd really like to start the SL 5x5 training program. What happens when you do come across the failed reps?? Go back down to previous weight for that exercise??

When you make your 5x5, you increase by 5lb next time. When you miss, you keep the weight the same. When you miss 3 times in a row, you take 10% off the bar and work back up. Once you've deloaded 3 times, you switch to 3x5. Once you've deloaded 3x5 3 times, you switch to 1x5. Once you deload that 3 times, it's time for a 5/3/1 program.

smittybuilt19

I've recently adopted the mentality of "am I lifting more than I was last week/month"

This is the ONLY thing that matters. Every time I go down to lift, I am competing with myself. I know if I complete the day's training, I will be stronger than I was the last time. I am not the strongest guy, but I am stronger than I was last week.

Tom

Hell Yea!

stv1520

I'd really like to start the SL 5x5 training program. What happens when you do come across the failed reps?? Go back down to previous weight for that exercise??

When you make your 5x5, you increase by 5lb next time. When you miss, you keep the weight the same. When you miss 3 times in a row, you take 10% off the bar and work back up. Once you've deloaded 3 times, you switch to 3x5. Once you've deloaded 3x5 3 times, you switch to 1x5. Once you deload that 3 times, it's time for a 5/3/1 program.
[/quote
Thanks for the help. Wish me luck!

CipherZero

I was forced to take three months off for open heart surgery recovery, and went back as soon as I got cleared.

Best decision I ever made for myself. All my pre-op PRs have been eclipsed except for deadlifts, and next session they're going too.

Pre-op (over five months):

Bench up from 60 lbs to 140 (started before everything else)
Squats up from 65 lbs to 160.
Deadlifts from 100 lbs to 230.
Bent-over row: 40 lbs to 125.
OHP: 35 lbs to 90.

Currently (15 weeks post op):

Bench: 150
Squat: 195
Deadlift: 225
Cleans: 95
Overhead press: 100

Get under the bar as soon as it's safe to do so. Your body will thank you.

smittybuilt19

I was forced to take three months off for open heart surgery recovery, and went back as soon as I got cleared.

Best decision I ever made for myself. All my pre-op PRs have been eclipsed except for deadlifts, and next session they're going too.

Pre-op (over five months):

Bench up from 60 lbs to 140 (started before everything else)
Squats up from 65 lbs to 160.
Deadlifts from 100 lbs to 230.
Bent-over row: 40 lbs to 125.
OHP: 35 lbs to 90.

Currently (15 weeks post op):

Bench: 150
Squat: 195
Deadlift: 225
Cleans: 95
Overhead press: 100

Get under the bar as soon as it's safe to do so. Your body will thank you.

^^Yes Yes Yes. Thank you for sharing!