Starting strength program - Anyone want to join me? page 48

[tfarny]

Cressey's book Maximum Strength is a pretty good read, but I'm not sure that beginners need such a complex program - certainly for me, a simple program was great and my future programs will probably remain simple.

[MightyMouse]

That is true. Although I think hes gotten a little simpler over the years. My deadlift routine from the other month was from him. The snatch grips for volume and then speed deadlifts for singles later in the week.

[justyouraveragecavemen]

MM, this Rule of 90% is advocating the use of 4-5 lifts of 1, right? And the 90% increases every week, I think?

Week 1 5 Lifts 90%+
Week 2 4 Lifts 90%+
Week 3 7 Lifts 90%+
Week 4 3 Lifts 90%+ or Reps

I might try this tonight, maybe make it a once a week thing for a month.

[MightyMouse]

Yea, its a singles workout. Like if your doing it for deadlifts, its 5 reps week 1, 4 reps week 2, etc... the weights should stay around the same, probably between 90-95% mostly. So hopefully after a little while it will feel lighter. Maybe the 4th week you could try a new max at 103-105% or something.

[justyouraveragecavemen]

Cool. Definitely trying that for DL, squat, probably bench and OHP as well. Thanks MM.

[zizou]

Didn't have the best workout this week. I think i've pulled/pinched something in my back and further tweaked it playing soccer so i avoided squats and deadlifts to be conservative. It's a weird pain in my lower right side, i'm bit paranoid that it could be kidney pain rather than back pain, trying to wait it out for now before i see a doc. Hopefully its just a pinched nerve or something.

I now know what i am aiming for, basically its to lift 100% bw for squats, deadlifts and bench. So that will be a good progress tracker and goal to aim for. Currently i am 75kg and am benching 45kg, squatting and deadlifting 35kg. Shattered to be set back by this though.

I also need to try and improve my chinups and pull ups. i do 2 sets of 6 and one of 5. Would love to be able to do 3 sets of 10 for chinups at least.

Also i am only doing 3 sets of 8 for most exercises, when i reach these goals i probably will switch to 5x5. 5 Sets seems excessive and time enduring though which are my only worries.

Did Military press with proper form for first time couple days ago, following mark rippletoes video on youtube, it's awesome felt it all over the shoulder and behind too.

[justyouraveragecavemen]

So I tried 5 lifts of 90% (which takes longer than doing sets)...here's my benchmark numbers for next time since I didn't really know my maxes:
Squat 205
BP-180-could've got 185-190 with a spot
OHP-120-did one rep at 125, but like MM's max on OHP, you could've ate a sammich in the amount of time it took to lift
DL-245- not really 90% of max, just felt like throwing in DL's
I think I'm going to try this 90% day every 3rd or 4th workout.

[HeyChelle]

Completed Monday's weights.
Squats: 70lb
Bench: 50lb
Deadlifts: 105 lb - Pretty sure my form was not so pretty. It will be easier once I can get the 35 plates back on. The 25's just make it too low since I don't have bumpers - or whatever those lift plates/pads/whatever are called. Next week I will jump to 115.

Did a bodyfat measurement and I'm down to 23.7%. Down 2% in about 2 months despite taking off the month of April. I'll take it!

[tfarny]

Awesome! You can also put the bar on plates or blocks to get the right height, but yeah, jump to 115 and it'll be good enough.
I'm gonna get a 200 bench and 325 deadlift tomorrow. Maybe!

[MightyMouse]

Zizou, definitely be careful with your back. And the 3x8 can be a nice change, but I'd still keep the deadlifts at 5 or less so your form doesn't go bad during a long set, and thus possibly aggravate your back again.

Tfarny, if you can do a set of 5 with 325, then I'd say theres a good chance you can match or beat my 375. You reset after each rep right?

Last week I failed a rep for the first time in squats. 230x 5, 5, 4. This week I got that 5th rep up on the last set...barely. I took a bit of a break friday doing speed work with everything.