ijsantos2005 Member

T - Clean Friday, November 24, 2017 at 12:45 PM Power Clean Set 1: 182.5 lb × 3 Set 2: 182.5 lb × 3 Set 3: 182.5 lb × 3 Set 4: 182.5 lb × 3 Chin Up Set 1: BW (+30 lb) × 10 Set 2: BW (+30 lb) × 10 Set 3: BW (+30 lb) × 10 Glute Ham Raise Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Notes: Red band assisted. Power Sled Set 1:…

The next step would be the women’s version of the Texas method. You’ll get more recovery and slow down your progression following that template.

The stronger you get, the more recovery you’ll need.

You wouldn’t heel strike without shoes, so don’t do it with shoes.

M - Press Monday, November 20, 2017 at 12:24 PM Shoulder Press (5x5) Set 1: 166 lb × 5 Set 2: 166 lb × 5 Set 3: 166 lb × 5 Set 4: 166 lb × 5 Set 5: 166 lb × 3 [Failure] Bench Press (Paused) Set 1: 200 lb × 8 Set 2: 200 lb × 8 Set 3: 200 lb × 8 Tricep Extension Set 1: 116 lb × 12 Set 2: 116 lb × 12 Set 3: 116 lb × 12…

Get stronger on pressing movements.

F - Deadlift Friday, November 17, 2017 at 11:02 AM Squat Set 1: 290 lb × 5 Set 2: 290 lb × 5 Set 3: 290 lb × 1 [Failure] Notes: Set 3: Died on the second rep. Deadlift Set 1: 400 lb × 1 [Failure] Set 2: 400 lb × 1 [Failure] Set 3: 400 lb × 1 [Failure] Set 4: 335 lb × 6 Bent Over Row Set 1: 217.5 lb × 10 Set 2: 217.5 lb × 9…

I like to lift around 11 am, a little while after a hearty breakfast. Then I eat lunch around 1 pm.

Why is this “woo”-ed?

Th - Bench Wednesday, November 15, 2017 at 11:04 AM Bench Press (Singles) Set 1: 282 lb × 1 Set 2: 282 lb × 1 Set 3: 282 lb × 1 Set 4: 282 lb × 1 Set 5: 282 lb × 1 Notes: Bad upper arm ache. I need to reassess my grip width. Shoulder Press (3-5RM) Set 1: 175 lb × 3 Notes: I added more weight than I should of (1 lb). Tricep…

Good point.

3 months in and you have a 340 5x5 squat? :o Great job!

I don't like how they have you jumping into a 90% work set. Generally that would be ill advised (if the weight is still low, this may be fine). I'd rather see something that looks like this: (percents aren't prescriptive, just demonstrative) Warm-up: 2x5 reps 40% Warm-up: 1x3 reps 60% Warm-up: 1x1 reps 80% Work set: 1x5…

Get rid of all your friends and stop doing fun things. That frees up a lot of time! Worked for me.

Hmm..

I would cut the warm up reps to 2 sets of 5 reps or something like that. Definitely not 20 reps.

Doubtful that an apartment gym will have the proper equipment to run a barbell program. You could convert them to dumbbell use with little effort or find a dumbbell routine.

Just do it. It doesn’t matter when.

T - Snatch Monday, November 13, 2017 at 10:53 AM Squat Set 1: 285 lb × 5 Set 2: 285 lb × 5 Set 3: 285 lb × 5 Power Snatch Set 1: 142.5 lb × 2 Set 2: 142.5 lb × 2 Set 3: 142.5 lb × 2 Set 4: 142.5 lb × 2 Set 5: 142.5 lb × 2 Set 6: 142.5 lb × 2 Notes: Trouble getting the bar high enough. Made extra attempts due to missing…

Have you looked into Madcow 5x5? That’s the next phase after StongLifts.

M - Bench Saturday, November 11, 2017 at 12:26 PM Bench Press (5x5) Set 1: 242.5 lb × 5 Set 2: 242.5 lb × 5 Set 3: 242.5 lb × 5 Set 4: 242.5 lb × 5 Set 5: 242.5 lb × 5 Shoulder Press (3x8) Set 1: 138 lb × 8 Set 2: 138 lb × 8 Set 3: 138 lb × 8 Tricep Extension Set 1: 115 lb × 12 Set 2: 115 lb × 12 Set 3: 115 lb × 12 Workout…

Just the act of working towards that goal is what's important. You can shoot for working sets, a 1RM, or a calculated 1RM if you desire.

Strength and size are closely related when you're natty. 100 lbs overhead press is a solid goal for a woman, and I'm sure you'll have some nice delts by then.

It just depends, really. If you find yourself starting to have joint pain or you start regressing in your progress you might want to reassess your schedule.

Also, you might want to look into the book "The Barbell Prescription-Strength Training for Life After 40" by Jonathon M. Sullivan & Andy Baker. It's a great resource for older adults trying to maintain their strength and fitness.

The short answer to this is: yes

A calorie surplus of 200-250 is a good place to start.

Some people are prone to getting aches/soreness in the center of their chest from doing dips. It is a thing.

@rainbowbow How strong is your OHP currently?

I do something similar to this as well.