First week of stronglifts, Last week of stronglifts page 2

[BennettC]

You started with the bar and have been doing the program for a week? Did you really expect to see massive gains squatting really light weight for 5 sets across? Buy Starting Strength and Practical Programming, do the program as written and there is no reason as a healthy 18 year old you couldn't be asking yourself what to do next when you're stalling at around a 300 pound squat; until that point shut up, actually read the books and do the program longer than a week.

I read the book thanks, I know people who squat 500 doing the routine ive posted above. so ill do what I think is going to be best for me thanks so shut up. an Olympic weight lifter says my training looks good so im not going to argue with that. although he told me to take out the calf raises and shrugs

[AceRimmer]

Stronglifts is simple and effective strength routine for beginners. Focus is on squats and getting 5x5 @1.5xbw. This will make you strong and this should be your goal before getting ripped. Getting ripped is more about your diet.
You can't judge about SL after only 1 week...If you do this as written, add some cardio on non SL days and keep your diet in check you'll see better results than with any BB isolation routines. Unless you want look like those grotesque bloated BBers...

[CE402]

I read the book thanks, I know people who squat 500 doing the routine ive posted above. so ill do what I think is going to be best for me thanks so shut up. an Olympic weight lifter says my training looks good so im not going to argue with that. although he told me to take out the calf raises and shrugs

Great. You know everything, got it. So why did you ask our opinion if you're just going to tell anyone that doesnt validate your ideas to 'shut up'?


Fact is, you're still weak, and are attempting to use what amounts to an intermediate level program when you can still have room to progress on a novice strength program. But if you read PP like you claim, you'd know that. Just because an advanced lifter uses a program, doesn't mean you can skip the steps he took to get there.

And just because someone is strong, doesn't mean they know how to GET strong- some people are just naturally strong, too. Robb Wolf mentions his friend John Fragosso who walked into the gym with no training and deadlifted 405, cold, with no training. Just because he did that with NO training, doesn't mean I should attempt it.

Let us know when you hit a 315 squat.

[BennettC]

will do!

[Richardmac]

Well I've just ended my first week of stronglifts, and it's going to be my last. I'm not seeing gains, I'm seeing losses. Hell I look more ripped after I swim than when I workout! After reading the stronglifts manual and looking at before and after picture and picture of Medhi, this is not going to give me this physique I want. I'm going back to a 3x10 split routine 4 days a week. After extensive research I feel this is going to be best and will give me the results I want. My training will look like this

3x10 for all exercises, 3rd set will be an isometric hold rather than repetitions
Monday: Chest and Shoulders
Bench Press
Incline Bench Press
Shrugs
Chest Dips
Push-ups

Tuesday: Arms
Chin-ups or neutral grip pull-ups
Tri-cep dips
Bicep curls (with curled barbell)
Revers Bicep Curls
French Curls

Wednsday: Rest

Thursday: Legs
Front Squats
Back Squats
Stiff Leg Deadlift
Leg Press
Calf Raises

Friday: Back
Overhand Pull-ups
Deadlifts
Hang Cleans
Overhead Press
Rows


What do you guys think?

Hey. First Id say well done to you for wanting to make a change in your life. I would say you have to take the praise with the criticism, and learn from everyone. If I can interject a couple of points about the above (meant to help not to hinder):

Monday looks ok, although there is not a lot of direct shoudler work. Granted there is carry over from bench and pressups and dips, but that is more onto the anterior delt and not the lateral or posterior head. Though, if it works for you my friend then more power to you. Shrugs are great, but are a trapezius movement. I would leav then in as working the traps is a good thing.

Tuesday also looks pretty cool. Though there is alot more bicep incorporation than tricep. Your tri's make up 2 thirds of the upper arm and are far more badass than your bi's. The chins to start is not a bda choice but is more of a back exercise with obvious carry over onto your bi's. That being said, if you like the workout, do it.

Thursday looks good. Be careful of volume, but that should get you jelly legs, be careful driving/walking home haha.

Friday, I would just tke it easy on the erectors after heavy stiff leg deadlifts, squats etc the day before. s someone who blew a disc in my lower back and has niggles everyday of my life, believe me you want to baby your lower back and build it slowly. If your stiff leg deadlifting etc the day before, why not hypers or revers hypers on back day. Great for back and safe. Hang cleans are a great explosive movement, your success here is based on your ability to rapidly open and close your hips. It is also a good shoulder and trap movement, although there is some rhomboid incoporation. Overhead press are a shoulder movement and you will not see much back involvement there. At least I hope not.

Thats my two pennies worth my friend. Take from it what you will. Whatever you do I wish you nothing but success.

Richard

[BennettC]

Thanks man, I had already looked at that training plan again and on second glance I realized I should do overhead press on Mondays instead of shrugs. Maybe shrugs Friday? As far as tri-ceps, what would you suggest? I figured I would really hammer it out on those French curls and maybe for more tri-ceps maybe do some diamond push-ups?

[Richardmac]

Im running out to work. I will be back on later if thats ok. We can chat then.

Richard

[BennettC]

cool, sounds good man. just got done blasting my chest! lol. I found 12 reps pretty high, so I cut down to 10 bc I felt like I was just over exhausting my muscles

[Richardmac]

cool, sounds good man. just got done blasting my chest! lol. I found 12 reps pretty high, so I cut down to 10 bc I felt like I was just over exhausting my muscles

The reps are relative. If the weight was too high then 12 reps will be hard, that works the other way to.

High reps can be useful. Some of the best leg size I ever got was from 20 rep squats.

If I may be so bold as to suggest a routine. Look up 'grey skull linear progression' .... it is from a man called johnny pain who runs 'strength villain.com'

This is receiving immense feedback, and I have used it or something similar with rugby players I have been working with.

I am happy to discuss your routine further, but thought it would be remiss of me not to mention it.

Richard

[BennettC]

thanks ill check that out later, about to start dinner now. do you have any extra recommendations for my tri-ceps tomorrow? or just hammer it out on the dips and French curls?