Strength Gains

Haven't really paid attention to how much, moreso that there IS and continues to be an increase.

Too many variables. Just keep doing linear progression until you can't.

Though doing linear progression and only lifting once a week will slow you down.

When I did SS, I increased by overhead press and bench by about 10 pounds per week, and squat by 30 pounds per week for quite a while.

sounds like good gainz....but your doing a 5 day split...thats more of a bodybuilders routine...like 6-12 reps...4 sets...If your looking for strength it should be no more than 4 workouts per week...like chest/back...shoulders/legs..rest...repeat....In 10 weeks
my bench went from 135 to 195....squat 145-245...deadlift 155-265...overhead press 95-135..all at a calorie deficit

Well hello Sir..You sound strong..

I don't know what we should expect...everyone is different. But here is my experience:

My first six weeks of weight training showed huge gains (back squat: 45# - 120#; deadlift 45# - 95#, etc...). Now that I have been lifting for a while, it is going much slower, especially with exercises that involve my arms since I have some nerve damage and strength loss from an injury. However, even my arms and grip have improved (as proven by the DLs) but not as fast as the ones that do not use my arms. Overhead press started at 20# and increased only to 45# in the same period of time...

As a general rule, I try to increase weight every time I workout. SOmetimes I can, sometimes I cannot. My gym has 2.5 pound weights so I can increase in small increments. As I increase weight I lower reps.

you keep asking questions that no one can answer. we can't tell you how big your arms are going to get or how fast they will grow or how exactly how much weight you can add to the bar each week. too many variables. we don't know your genetic capacity. we don't know if you're getting proper recovery. hell, we don't even know what your lifting routine is.

the best i can tell you is that at this point you should try to add weight every week. that will work....until it doesn't. then keep trying to increase your reps until you can do what's required and then increase again. maybe that's every third week or once per month. who knows? just keep trying. but there is no blueprint that we can use to tell you how long till you reach X

I know there are a lot of variables, so this is a general question. If I'm eating the proper macros and lifting my max at 4-6 reps for 3 sets a piece, and working each muscle group once a week, what GENERALLY can I expect in terms of increasing the weight?

In the past 4 weeks I've managed to increase my bench by 10 lbs for instance, military press +10 lbs also...


What have some of your gains been?

You need an actual game plan / strategy. You might want to try : 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength

It's got lots of great reviews from people who got real world results.

I agree. Get yourself on a proven strength building plan that has progression built in and do it. Starting strength, Stronglifts 5x5, or Wendler 5/3/1 one are three great programs but there are others. Just pick one and follow it.

I have been doing 5/3/1 and the progression is 5lbs/month for bench and Overhead press and 10lbs/month for squats and deadlifts.