Not new to weights sooo...
dafoots0911
Posts: 347 Member
I have been lifting for many years so not scared of heavy weight. Been lurking this site for a while and my question is do I start out with a heavy weight or go back to the beginning and start with the barbell and work my way up. I have benched 80, squatted 65 -- my max so far as an older lifter (cant remember what I did in my 20's) and deadlift 60. My overhead press is tough with the oly bar but have done 55. Where do I start?
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I would start light and work up -- and that is what I have done. The linear progression is fast and you will be at your top range pretty fast. Deloading to begin with should allow you to hit higher weights when you get there.
Elaine0 -
On the stronglifts 5 x 5 programme Mehdi recommends always, on every session, starting with the empty bar first - except for rows & deads obviously as would be a bit difficult off the floor LOL). Then do warm up sets (around 4 sets) until you reach your working weight for the 5 x 5.
If I were in your shoes, I would probably do as recommended and move up weights on warm ups until I get to the weight I feel comfortable as a working weight. Remember that although you have lifted before, your body at this time, is not used to working in this way so maybe not up to failure for the first few sessions.
:flowerforyou:0 -
I would say start at the beginning, with just the bar, and work up.
There is another way and that is - if that is too light (the oly bar), work your way up in the same workout to something that seems heavy but not too heavy that you are not able to progress next time.
I had already been lifting for years (on and off since I was 19) and had been strength training with a personal trainer and one previous (four years earlier) when I started SL. So I did not start with the bar only as I would have been frustrated with this early on.
Get a feel for the oly bar and go from there, you can get your form right straight away working lighter though...if you are unsure of form, etc.0 -
I think looking at your numbers, just start with the olympic bar at 45 lbs, do the deadlift at 60 and the rows at maybe 60 also. You will have to prop the bar up some if you're deadlifting and rowing 60, obviously.
No worries, you'll be back up to your numbers soon enough as the progression with Stronglifts happens very quickly.
Here is why you start on the lower end of things:The first 4 weeks, you will lift lighter weights so you can focus on mastering and perfecting technique, and prepare your body for heavy weights.0 -
Thank you all for your responses. I will be starting in a couple weeks. Doing NROL the original and I am on the Fat Loss II phase so I at least want to finish this one before I start with SL.
Is there a reason this one doesn't have lunges...not that I am complaining. I hate lunges but I want to make sure I get a good workout on my legs.0 -
I did a lot of lunges before-hand too. Honestly, with squats EVERY session, and deads in one, more does NOT feel necessary! My bet is you will only miss the stretch.
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I hate lunges but I want to make sure I get a good workout on my legs.
Whatsa matter? 25 heavy weighted squats plus several warm-up sets to the tune of 100+ squats a week not enough for ya? :laugh:
The squats are enough, trust me. Between those, the deadlifts and the OHP your legs will get plenty of workout in!
You'll miss lunges about as much as I miss crunches (which is to say, not even a little bit :bigsmile:).
I've probably done more squats in the past month than my entire life, with no end in sight ... you better become best friends with squats, is all I'm gonna say about Stronglifts (and Starting Strength, and AllPro's and any other old school lifting program out there).
I've had to toss warrior 2 from my yoga routine because ... enough already.0
