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Thread: First week of stronglifts, Last week of stronglifts page

  1. #1
    BennettC's Avatar
    BennettC is offline Senior Member
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    First week of stronglifts, Last week of stronglifts

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    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?
    Paleo since November 2011 - Carnivore since June 2012
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  2. #2
    john_solo's Avatar
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    It seems like a lot of time spent in the gym. Wouldn't focusing on compound lifts/body movements be more efficient? I've been seeing strength gains with chins, military presses, squats, and pushups (5 rounds of 10 reps for each).

  3. #3
    BennettC's Avatar
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    an hour a day 4 days a week, only a day more than stronglifts. a lot of them are compound as well. but i like to work out a lot and i'd rather do isolation
    Paleo since November 2011 - Carnivore since June 2012
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  4. #4
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    What happened to the basic tenets of Primal exercise?


    From the Primal Blueprint:

    The Conventional Wisdom approach to fitness is clearly not working! Stress is excessive, weight loss goals are compromised, and many are misguided to pursue narrow fitness goals that are unhealthy.

    ■Avoid Chronic Cardio (frequent medium-to-high intensity sustained workouts)
    ■Avoid Chronic Strength Training (frequent and/or prolonged sub-maximal lifting sessions ending in exhaustion)
    ■Avoid Regimented Schedules (instead, allow for spontaneous, intuitive variation in type, difficulty and frequency of workouts)


    It would seem to me your narrow fitness goals (Vanity) are unhealthy.

  5. #5
    BennettC's Avatar
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    Ive read marks book and done his program for a while. I like to lift weights and id love for you to explain how lifting only four days a week is unhealthy lol. I mean you have people on here who train more than that and people who run freakin marathons, now that's not healthy. yes I want to be a bodybuilder, ill do what it takes and my diet is great. that's what matters most
    Last edited by BennettC; 09-21-2012 at 01:14 PM.
    Paleo since November 2011 - Carnivore since June 2012
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  6. #6
    CE402's Avatar
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    One WEEK and you don't think it works? You must be quite the special snowflake then.

    Or you're already strong.


    Or you THINK you are, and started too heavy.

    Height/weight?

    5rm on press, bench, squat and deadlift?


    If you're not squatting 1.5-2xBW, and pressing 3/4BW at your age, you have room to gain on a limited LP program. Do you want to get big and strong? Then quit fucking around. With that many exercises, and high-reps like that, you're wasting your time.

    Do yourself a favor, read Rip's book. It's $10 on kindle. And also read Practical Programing, and it will explain why you don't need to program like that yet.

  7. #7
    BennettC's Avatar
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    I started with the bar just like he says. I've been training 8 months but did marks plan the last two months because I didn't have a gym membership. My goals are towards bodybuilding and I will get stronger as I'm still going to do progressive loading as long as possible. I'm reworked the plan above to only include 4 exercises per workout. Mehdi is not ripped, look at pictures of him. Height 5'10/ weight 157lbs
    Paleo since November 2011 - Carnivore since June 2012
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  8. #8
    CE402's Avatar
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    Where did I say do stronglifts?

    And you didn't answer my question. How much can you squat?

  9. #9
    emerson's Avatar
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    Quote Originally Posted by BennettC View Post
    I started with the bar just like he says.
    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.

  10. #10
    BennettC's Avatar
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    Quote Originally Posted by CE402 View Post
    Where did I say do stronglifts?

    And you didn't answer my question. How much can you squat?
    I can squat 200lbs, I weight 157 and have been training eight months. my first three months of training I really didn't know what I was doing. and 2 months this summer I couldn't lift because I stayed away from home with my brother. I stayed in shape with marks plan
    Last edited by BennettC; 09-23-2012 at 03:39 AM.
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

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