But if it is not SS, you are going to be condescendingly ridiculed. I've poked around quite a bit on the web researching strength programs, and I have not found anything better for novices than SS and SL. I feel comfortable doing BB rows instead of yanking a BB off the ground onto my shoulders as an out of shape 43 year old without a coach. My opinion, they are both good and each have benefits. Is one better than the other? I don't know, I am not an expert lifelong strength coach. I think 5 sets of 5 across worked fine in the beginning. Without having a coach in person to instruct proper form, I found it helpful to learn the form with light weights as I progressed up, avoiding injury and slowly toning up and getting stronger for the heavier weights. I am happy that I started with SL because, as an older lifter, it started me with lighter weights. I too, found SL before SS and was quite a few weeks into the program. But perhaps that is where some knowledgeable input would be helpful. Unless someone is on a terrible program, sometimes it is better to stick with a routine if it is working well rather than to flip flop all over the place to different routines. But to someone just starting out, it is a legitimate question. Understandably, I suppose it gets tiresome for people with lifelong expertise in the subject to tire of seemingly stupid and pointless questions. Only then will you be allowed to post your question without ridicule and sarcasm. After that, you will receive a snarky, condescending answer including."have your read practical programming"? Next, purchase and read practical programming. Then next step is to repost your question, stating that you have read Starting Strength. Second, although you popped onto the forums to ask a simple question that could have been politely and easily answered, you are not allowed to ask a question until you buy and read Starting Strength. First, you mentioned a program other than Starting Strength. My top sets at each exercise so far are: squat 210 (5x5), Bench 170 (5x5), Press 100 (5x5), Deadlift 265 (1x5), and Row 145 (5x5).This is an illegal question. Should I just make the switch or stick with what I am doing now until I start to stall? I eventually want to switch over to the routines prescribed in Starting Strength and Practical Programming. I haven't deloaded more than once on any exercise. I have been doing the stronglifts program for 12 weeks. As I have gotten stronger and more excited about weightlifting, I did more research, bought starting strength book and video. When I googled beginner weight lifting program, I wound up with stronglifts. I need to track diet and training properly, might as well start a training log here.I have been lifting 3 days a week for about 12 weeks after about a 13 year break. This is due mainly to poor diet (ok during the week but too much on week ends), lack of rest (job), possibly trying to get stronger while maintaining same body weight, at least that's what I think. DL: OK, should work on form (a bit of rounded back on last 2 reps)Īll in all I've made some progress, and the results are seen both in the mirror and under the bar, but progress has been a bit slow (at least slower than the SL5x5 template). OHP: increasing numbers (slow progress)
Squat: getting correct depth, squatting pain free (knee pain), correct form and feet placement Starting weights (all on 5x5): Squat: 45kg/99lbs BP: 40kg/88lbs DL: 60kg/132lbs OHP: 25kg/55lbsĬurrent weights (all on 5x5): Squat: 92.5kg/204lbs (went up to 110kg/242lbs, but with bad form and lacking depth) BP: 65kg/143lbs DL: 120kg/264lbs OHP: 40kg/88lbs. Started in January on SL5x5, tried to stick to 3wo/week, but was not always possible (traveling for job, etc.). Past experience: not much, some lifting here and there but nothing consistent/more than 3 months Was overweight until 25, lost some weight but both muscle/fat did a bit of MMA around 30, went down to 174lbs (felt very weak) not much activity for the last 5 years
Long limbs, narrow shoulders, small wrist - 18-20% BF (estimated) my numbers and past/current situation, here is a bit of details.ġ94cm/6'4 - 94kg/207lbs - 36y.o.