All Pro's Beginner & Intermediate Lifting Routines

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  • islandgirl76_
    islandgirl76_ Posts: 86 Member
    Jumping in!

    This is where I'm starting for week 1. Weights were calculated using my tested 5 rep max, so I may need to tweak if any are too heavy.

    Squat: 75

    Bench Press: 40 (DB)

    Rows: 30 (DB)

    OHP: 40

    DL: 85

    Curls: 30 (DB)

    Happy Friday peeps.

    Just finished Day 1. I think I will like this routine a lot better than stronglifts 5x5. I am working with a #33 barbell and dumbbells. Weights below for DB are total weight.

    Front Squat (barbell): 55
    Chest Press (DB): 40
    Bent Over Row (DB): 40
    OHP: 43
    Deadlift: 83
    Upright Row: 33

    Then some lat pulldown to help me with my pull-ups.

    Hope everyone has a great weekend!
  • christianteach
    christianteach Posts: 595 Member
    Bpink I'm glad you like it!
  • cmeiron
    cmeiron Posts: 1,599 Member
    OMG. My new squat load (92lbs) almost killed me!!! First one on the way up my brain was going

    TAt1M6N.gif

    but I made myself power through. Got both sets done! :drinker: Managed all the new loads, actually, even the curls, ohp and bp, which I was seriously nervous about :bigsmile: This bulk is gonna be goooood :bigsmile:
  • claston77
    claston77 Posts: 103 Member
    That's awesome and I totally know that feeling. Feels good when you fight through eh? And 92 pounds is impressive! I was crying over 75 on Monday :laugh:
  • jasonheyd
    jasonheyd Posts: 524 Member
    Managed all the new loads, actually, even the curls, ohp and bp, which I was seriously nervous about :bigsmile: This bulk is gonna be goooood :bigsmile:

    Congrats. Sounds like a good cycle! :)
  • islandgirl76_
    islandgirl76_ Posts: 86 Member
    OMG. My new squat load (92lbs) almost killed me!!! First one on the way up my brain was going


    but I made myself power through. Got both sets done! :drinker: Managed all the new loads, actually, even the curls, ohp and bp, which I was seriously nervous about :bigsmile: This bulk is gonna be goooood :bigsmile:

    Great job! :drinker:
  • sun_fish
    sun_fish Posts: 864 Member
    Managed all the new loads, actually, even the curls, ohp and bp, which I was seriously nervous about :bigsmile: This bulk is gonna be goooood :bigsmile:

    Wowza! Awesome job showing those weights who's boss! Looking forward to seeing your progress as you bulk.
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
    Hi
    I've had a break from this routine due to holiday/concentrating on a big charity walk so backed off completely from weights and then did a routine my gym instructor gave me but it was a lot of shoulder work which hurt due to an injury and much prefer this routine. So I've started back over again, I haven't increased dramatically but here are my week one stats again (although did about 5 weeks originally):
    SQUATS - 40KG - 88LBS
    BENCH PRESS - 25KG - 55LBS
    BENT OVER ROWS - 22.5KG - 49.5LBS
    OP - 17.5KG - 38.5 - these don't seem to get any easier!
    DEADLIFT - 30KG - 66LBS
    CURL UPS - 15KG - 33LBS
    It's good to be back on this routine again. I really do enjoy it and it fits in pretty good. Hi everyone AGAIN! :flowerforyou:
  • sun_fish
    sun_fish Posts: 864 Member
    Welcome back PennyHarris!
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
    Welcome back PennyHarris!
    thanks :smile: good to be back
  • pandorakick
    pandorakick Posts: 901 Member
    Welcome back Penny!
  • christianteach
    christianteach Posts: 595 Member
    Welcome back, Penny! It will be nice to have you around here!!
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
    thanks everyone, day one of third week after work today! x 10 tonight heavy day....i'm very very tired but will push through and get it done hopefully!!!
  • pandorakick
    pandorakick Posts: 901 Member
    This morning I tested my 5rm and 10 RM stats for starting API1 this week. Especially my squats are going up a lot!

    API 1 Cycle 1

    Squats: 40 kg 3x5 (= 0.73 x BW)
    Bench Press: 25 kg 3x5
    Bent-Over Rows: 30 kg 3x5
    Stiff-Legged Deadlifts: 50 kg 1x12 (= 0.91 x BW)
    Cable Rope Rows: 18 kg 1x12
    Glute Bridge: 26 kg 2x20
  • sun_fish
    sun_fish Posts: 864 Member
    This morning I tested my 5rm and 10 RM stats for starting API1 this week. Especially my squats are going up a lot!

    API 1 Cycle 1

    Squats: 40 kg 3x5 (= 0.73 x BW)
    Bench Press: 25 kg 3x5
    Bent-Over Rows: 30 kg 3x5
    Stiff-Legged Deadlifts: 50 kg 1x12 (= 0.91 x BW)
    Cable Rope Rows: 18 kg 1x12
    Glute Bridge: 26 kg 2x20

    Nice! When I grow up I wanna do the intermediate program!
  • paprad
    paprad Posts: 321 Member
    Nice! When I grow up I wanna do the intermediate program!
    heh, me too! I felt like a kid at the candy store who's thinking of how to spend next year's allowance
  • christianteach
    christianteach Posts: 595 Member
    I just finished test day for cycle 3 and somehow I managed to pass everything. :noway: I am completely shocked because I struggled a lot this cycle. Here's where I will be when I start Cycle 4:

    Squats: Cycle 1 55, Cycle 2 60, Cycle 3 70, Cycle 4 80
    BP: Cycle 1 55, Cycle 2 60, Cycle 3 65, Cycle 4 70
    BOR: Cycle 1 75, Cycle 2 80, Cycle 3 90, Cycle 4 100
    OBP Cycle 1 30, Cycle 2 38, Cycle 3 43, Cycle 4 45
    SLDL: Cycle 1 80, Cycle 2 85, Cycle 3 95, Cycle 4 105
    BC Cycle 1 28, Cycle 2 30, Cycle 3 33, Cycle 4 38
  • sun_fish
    sun_fish Posts: 864 Member
    I just finished test day for cycle 3 and somehow I managed to pass everything. :noway: I am completely shocked because I struggled a lot this cycle. Here's where I will be when I start Cycle 4:

    Squats: Cycle 1 55, Cycle 2 60, Cycle 3 70, Cycle 4 80
    BP: Cycle 1 55, Cycle 2 60, Cycle 3 65, Cycle 4 70
    BOR: Cycle 1 75, Cycle 2 80, Cycle 3 90, Cycle 4 100
    OBP Cycle 1 30, Cycle 2 38, Cycle 3 43, Cycle 4 45
    SLDL: Cycle 1 80, Cycle 2 85, Cycle 3 95, Cycle 4 105
    BC Cycle 1 28, Cycle 2 30, Cycle 3 33, Cycle 4 38

    Way to go! Those numbers are looking great.
  • christianteach
    christianteach Posts: 595 Member
    I just finished test day for cycle 3 and somehow I managed to pass everything. :noway: I am completely shocked because I struggled a lot this cycle. Here's where I will be when I start Cycle 4:

    Squats: Cycle 1 55, Cycle 2 60, Cycle 3 70, Cycle 4 80
    BP: Cycle 1 55, Cycle 2 60, Cycle 3 65, Cycle 4 70
    BOR: Cycle 1 75, Cycle 2 80, Cycle 3 90, Cycle 4 100
    OBP Cycle 1 30, Cycle 2 38, Cycle 3 43, Cycle 4 45
    SLDL: Cycle 1 80, Cycle 2 85, Cycle 3 95, Cycle 4 105
    BC Cycle 1 28, Cycle 2 30, Cycle 3 33, Cycle 4 38

    Way to go! Those numbers are looking great.

    Thanks! I think I'm going to do one or two more cycles of this and then try something different.
  • jasonheyd
    jasonheyd Posts: 524 Member
    Congrats. :)
  • pandorakick
    pandorakick Posts: 901 Member
    I just finished test day for cycle 3 and somehow I managed to pass everything. :noway: I am completely shocked because I struggled a lot this cycle. Here's where I will be when I start Cycle 4:

    Squats: Cycle 1 55, Cycle 2 60, Cycle 3 70, Cycle 4 80
    BP: Cycle 1 55, Cycle 2 60, Cycle 3 65, Cycle 4 70
    BOR: Cycle 1 75, Cycle 2 80, Cycle 3 90, Cycle 4 100
    OBP Cycle 1 30, Cycle 2 38, Cycle 3 43, Cycle 4 45
    SLDL: Cycle 1 80, Cycle 2 85, Cycle 3 95, Cycle 4 105
    BC Cycle 1 28, Cycle 2 30, Cycle 3 33, Cycle 4 38
    Well done!
  • christianteach
    christianteach Posts: 595 Member
    Congrats. :)

    Thanks!
  • christianteach
    christianteach Posts: 595 Member
    [/quote]
    Well done!
    [/quote]

    Thank you!
  • pandorakick
    pandorakick Posts: 901 Member
    I just finished week 2 of API 1 and will be increasing my lifts again!

    Squats: 42.5 kg 3x5 (= 0.78 x BW) -> 45 kg
    Bench Press: 27,5 kg 3x5 -> 30 kg
    Bent-Over Rows: 32,5 kg 3x5 -> 35 kg
    Stiff-Legged Deadlifts: 50 kg 1x12 -> 55 kg (= 1 x BW!!!)
    Overhead Press: 16 kg 1x12 -> 20 kg
    Glute Bridge: 28 kg 2x20 -> 30 kg

    I'm so happy with the SLDL! I was talking about it to my husband and he said I was talking a secret language again. It's something of a running joke between us that when I get very involved in yet another hobby, the people around me have trouble understanding the lingo I'm using.
    Later he came home with flowers to congratulate me with the SLDL :flowerforyou:
    Love that man! :heart:
  • sun_fish
    sun_fish Posts: 864 Member
    I just finished week 2 of API 1 and will be increasing my lifts again!

    Squats: 42.5 kg 3x5 (= 0.78 x BW) -> 45 kg
    Bench Press: 27,5 kg 3x5 -> 30 kg
    Bent-Over Rows: 32,5 kg 3x5 -> 35 kg
    Stiff-Legged Deadlifts: 50 kg 1x12 -> 55 kg (= 1 x BW!!!)
    Overhead Press: 16 kg 1x12 -> 20 kg
    Glute Bridge: 28 kg 2x20 -> 30 kg

    I'm so happy with the SLDL! I was talking about it to my husband and he said I was talking a secret language again. It's something of a running joke between us that when I get very involved in yet another hobby, the people around me have trouble understanding the lingo I'm using.
    Later he came home with flowers to congratulate me with the SLDL :flowerforyou:
    Love that man! :heart:

    Nice on the increases and nice on the :flowerforyou: !
  • claston77
    claston77 Posts: 103 Member
    I finished my test day for Cycle 4 this morning and here is where I am:

    Start -> Cycle 5 (starting Monday)

    Barbell Squats: 55 -> 80 lb
    Barbell Bench Press: 50 -> 70 lb
    One Arm DB Row: 20--> 35 lb (FAILED)
    Dumbbell Shoulder Press: 15 -> 20 lb (FAILED YET AGAIN!!!)
    SLDL: 55--> 80 lb
    DB Upright Rows: 15 -> 50lb

    I 'failed' the shoulder press...again! I'm at my wit's end here. I can do the first set but then tank out at 10 reps in the second set, everything else is going up except my one arm dumbbell row but I went up more than 10% from the last cycle so I expected that. I'm just ready to pull my hair out over that shoulder press though.

    #firstworldproblems
  • DaniH826
    DaniH826 Posts: 1,335 Member
    I 'failed' the shoulder press...again! I'm at my wit's end here.

    You have absolutely no reason to feel bad. OHP is the lift women usually stall out on first, and hardest. So my advice to you would be to just modify the weight increase, meaning rather than increasing 10% just go up a pound or whatever you can safely and feasibly do. Because, progress is progress, and partial process with the OHP and/or any other upper body lift is seriously more than acceptable.

    C1D1 for me today with my modified program, and here's where I started:
    Squat 55 lbs 2x5
    BP 55 lbs 2x5
    DL/SLDL 95/55 lbs 2x5 (doing classic and stiff legged)
    Pendlay Row 55 lbs 2x5
    OHP 35 lbs 2x5
    DB Curl 8 lbs 2x8
    DB Calf Raises 25 lbs 2x8
  • pandorakick
    pandorakick Posts: 901 Member
    I finished my test day for Cycle 4 this morning and here is where I am:

    Start -> Cycle 5 (starting Monday)

    Barbell Squats: 55 -> 80 lb
    Barbell Bench Press: 50 -> 70 lb
    One Arm DB Row: 20--> 35 lb (FAILED)
    Dumbbell Shoulder Press: 15 -> 20 lb (FAILED YET AGAIN!!!)
    SLDL: 55--> 80 lb
    DB Upright Rows: 15 -> 50lb

    I 'failed' the shoulder press...again! I'm at my wit's end here. I can do the first set but then tank out at 10 reps in the second set, everything else is going up except my one arm dumbbell row but I went up more than 10% from the last cycle so I expected that. I'm just ready to pull my hair out over that shoulder press though.

    #firstworldproblems
    Congratulations on all the increases! Don't stress over the shoulder press (hey, that rhyms! - I'm soooo easily amused :tongue: ) Most people stall multiple cycles on that one. I know I did!
  • usernamekelly1
    usernamekelly1 Posts: 1,941 Member
    Hope it's okay to jump right in! I did my 10rm today at the gym so working with what I did I have set up the following (this is my 100% day)

    Squats - 21kg (46lbs)
    Bench Press - 26kg (57lbs)
    Rows - 20kg (44lbs)
    OH Press -16kg (35lbs)
    SL Deadlifts - 28kg (61lbs)
    Curls - 9kg (19lbs)
    Calf Raises - 23kg (50lbs)

    I work in lbs but all the gym weights are in kg, so I'm trying to get use to them... I think I could of lifted more on the curls but I use a bar and my left hand is a lot weaker, so went light so not to compromise my form. I definitely need to work on my squat form but I was pleased with the other lifts.
  • pandorakick
    pandorakick Posts: 901 Member
    Of course it is! Looking good for your starting stats :flowerforyou:

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