[Mark85]

Hi,

After lurking about here for a couple of weeks, I have decided to sign up and make my own thread.

My stats are roughly as follows: I am a 26 year old guy, standing at 5'7" and 180lbs. I am not mega obese but I must be carrying a good 20lbs of excess timber; or at least last time I was 160lbs, I was in shape although not cut. I put a load of weight on in the last 2 years, primarily through inactivity. Sport for me recently has been bicep curling pints down my neck watching the footy.

In the last couple of weeks, I have been down the gym doing Starting Strength i.e.

Workout A:
Squats 5x5
Bench 5x5
Pendlay Rows 5x5

Workout B:
Squats 5x5
OH Press 5x5
Deadlift 1x5

I am doing this fairly strictly, although I progressed from the starting weights a bit quicker than recommended since I wasn't too sore and am still making progress with improving form. My goal at the moment is to drop a few pounds and get stronger. I am on a calorific deficit at the moment and I plan to stick with that until I start stalling on lifts and feeling overworked in which case I will ramp the kcals up. I also plan to start jogging a couple of times a week soon, since I used to enjoy it and fancy doing a charity run for ****s and giggles at some point.

[Mark85]

Let's start off with today's sesh. Working sets in bold.

Squat:

20kg x 5
30kg x 5
50kg x 4 x 5
50kg x 7
20kg x 10

Went into the gym feeling a bit stiff but seemed to find form under the bar. Was feeling so good that I did a couple of extra reps on the last set.

OH Press:

20kg x 5
27.5kg x 5 x 5
20kg x 8

My form on these isn't great. One tip I found online was to squeeze the arse to maintain good posture and I did find that it helped. One problem I have is that I am just not smooth - I seem to make a meal of tilting my head back on the ascent and descent and therefore slowly moving the bar through a not precisely vertical plane. There seems to be some decent lifters in the gym I go to so I might even ask someone for tips on form next time.

Deadlift:

60kg x 5
90kg x 3
105kg x 5
90kg x 5

Felt strong on these. I worked in with a guy who let me share his chalk so was able to use a normal overhand grip easily on this even though I had to do mixed last time with 100kg. Did the last 90x5 because a) I like to warm down after work sets by doing a few quick (relatively) light reps and think this helps and b) I just find it cool that what seemed heavy 5-10mins ago suddenly feels so light after doing heavier work.

[Mark85]

Initial targets for the end of September (12 weeks after start):

Squat: 100kg 5x5
Bench: 65kg 5x5
Press: 40kg 5x5
Deadlift: 140kg 1x5

Assuming I manage to lose about 10lbs or so in that time frame - do those seem like reasonable goals for a beginner at 170lbs bodyweight?

[Mark85]

Today's training:

Squats:
20kg x 2 x 5
50kg x 2
55kg x 4 x 5
55kg x 6
20kg x 10

Bench:
15kg x 5
35kg x 5
52.5kg x fail
47.5kg x 2 x 5
47.5kg x 4
47.5kg x 2
47.5kg x 1

Pendlay Row:
15kg x 8
15kg x 5
45kg x 5 x 5

Afterwards, I pumped out about 30 or so reps with a light weight on the lat pull down thingy as a warm down from the rowing and also to try and conciously feel them doing something since my rows feel like all arms at the moment.

Benching was a total ****up. I discovered that our gym has a women's olympic bar (something I didn't even know existed before today) and it was parked in the rack with the bench. I didn't want to piss around waiting too long so I went ahead and used it but due to the confusion and my lack of arithmetic, I put 5kg more than I intended to on the bar. Lol, I actually fought against that failed rep for a good amount of time before I gave in. After that, a proper bar was free so I used that.

Disappointing to fail so soon but then again, I have progressed quicker than the program as written. That said, I will retry 47.5kg next time since last bench session went quite well and for the first time I felt like I had the hang of leg drive and got a pretty clean 5x5 at 45kg. I am going to hope that pissing around changing bars and the 52.5kg failure put me off my form and that next attempt will be successful; I feel I have at least 50kg in me before I literally have to start increasing strength.

Will also slow squat progression to 2.5kg since **** is starting to feel heavy and I could already feel myself trying to get away with partial reps.

[Danny.]

10 sets of squats? Am I reading that right?

[Mark85]

(Original post by Danny.)
10 sets of squats? Am I reading that right?

Good spot. I've edited it now. It was five sets of four and one set of six.

[Mark85]

Anyone want to comment on my targets (3rd post down)?

I know it is kind of pointless but it is nice to have something (realistic) to shoot towards for motivation and whatnot.

[liftorrot]

(Original post by Mark85)
Initial targets for the end of September (12 weeks after start):

Squat: 100kg 5x5
Bench: 65kg 5x5
Press: 40kg 5x5
Deadlift: 140kg 5x1

Assuming I manage to lose about 10lbs or so in that time frame - do those seem like reasonable goals for a beginner at 170lbs bodyweight?

What are your current 1RMs ?

[Mark85]

(Original post by liftorrot)
What are your current 1RMs ?

I haven't really tested properly but for example, I failed to get one rep at 52.5kg on bench yet got a few reps at 47.5 so I reckon my 1RM must be about 50kg.

The biggest deadlift I ever did was 130kg but that was a while ago now... 105kg felt pretty heavy so lets say circa 115kg 1RM at the moment.

Squats, I don't know... They are starting to feel heavy even at a paltry 55kg but for one rep I am almost sure I could do 65-70kg or more. My girlfriend is probably about 65-70kg and I can whip her over my shoulder into the firemans' lift position and push out a few partial squats (she is tall so would hit the ground if I did full yins)

[liftorrot]

(Original post by Mark85)
I haven't really tested properly but for example, I failed to get one rep at 52.5kg on bench yet got a few reps at 47.5 so I reckon my 1RM must be about 50kg.

The biggest deadlift I ever did was 130kg but that was a while ago now... 105kg felt pretty heavy so lets say circa 115kg 1RM at the moment.

Squats, I don't know... They are starting to feel heavy even at a paltry 55kg but for one rep I am almost sure I could do 65-70kg or more. My girlfriend is probably about 65-70kg and I can whip her over my shoulder into the firemans' lift position and push out a few partial squats (she is tall so would hit the ground if I did full yins)

I see...
Here would be my goals if I were in your boat :

80 5x5 Back squats ( this entirely depends on how good your current form is and just how easy/ hard your body recovers from it ) I personally struggle with squats but doing them frequently has helped. This lift separates men from gimps .

BP 60 5x5 looks doable

DL 120 1x5 : for this lift set your goal to 1rm instead of multiple reps , imo your back is in much safe hands by keeping set/ rep range low ...1-3 , 5 less frequent , I say this because you're bound to round your back at some point in a heavy rep range.

[Mark85]

(Original post by liftorrot)
80 5x5 Back squats ( this entirely depends on how good your current form is and just how easy/ hard your body recovers from it ) I personally struggle with squats but doing them frequently has helped. This lift separates men from gimps .

Yeah, squats are kind of a focus for now because they are very weak compared to deads. I think my form is ok, normally I squat on a rack in a corner so can use a mirror on both sides - depth and back shape are deceptive when looking from the front but you can really see what happens from the side. I get pretty low in a comfortable position and flexibility isn't too bad although the soft tissue around the top of my quads and just inside the legs felt a bit stretched last session but today legs actually feel strong. I am even going to start adding in some runs next week (will probably do run/fast walks to gradually build up to a decentish 5k. By decent at this stage, I am probably only talking sub 25min. I have gone very unfit.

Bench isn't as important to me as press so I think once I have milked SS, I will start to focus a lot more on that. In the meantime, I want to try and at least get comfortable with decent bench technique as mine is kind of shaky and feel like I am mostly using triceps even though my grip isn't particularly narrow.

You reckon 40kg press for say, 3x5 is acheivable?

[liftorrot]

(Original post by Mark85)
Yeah, squats are kind of a focus for now because they are very weak compared to deads. I think my form is ok, normally I squat on a rack in a corner so can use a mirror on both sides - depth and back shape are deceptive when looking from the front but you can really see what happens from the side. I get pretty low in a comfortable position and flexibility isn't too bad although the soft tissue around the top of my quads and just inside the legs felt a bit stretched last session but today legs actually feel strong. I am even going to start adding in some runs next week (will probably do run/fast walks to gradually build up to a decentish 5k. By decent at this stage, I am probably only talking sub 25min. I have gone very unfit.

Bench isn't as important to me as press so I think once I have milked SS, I will start to focus a lot more on that. In the meantime, I want to try and at least get comfortable with decent bench technique as mine is kind of shaky and feel like I am mostly using triceps even though my grip isn't particularly narrow.

You reckon 40kg press for say, 3x5 is acheivable?

Yea that looks more of a realistic goal though OHP tends to progress very slow.

[silent ninja]

(Original post by Mark85)
Initial targets for the end of September (12 weeks after start):

Squat: 100kg 5x5
Bench: 65kg 5x5
Press: 40kg 5x5
Deadlift: 140kg 1x5

Assuming I manage to lose about 10lbs or so in that time frame - do those seem like reasonable goals for a beginner at 170lbs bodyweight?

Doable.
My stats to begin with were a little similar to yours and I've just completed week 7. Also I am not entirely focused on strength like SS or SL so I think you could do better (i do upper/low splits). I can list my 5 RMs (not 3 sets, we're talking 1 set only) as I did not try my 1RMs either.

Spoiler:

Show

Start (5RMs not 5x3)
180lbs (5'9.5")

Squat - 60kg
Bench - 50kg
Deadlift - 80kg (but I'm not entirely sure, didn't write it down)
Press - 25kg (but started this on week 3 and it was seated not standing)

End of week 7 (5 x 3 sets)
175lbs (same height I think lol)

Squat - 90kg
Bench - 65kg (failed 67.5kg today by 2 reps )
Deadlift - 120kg 5x1
Press - 32.5kg (slow progress as I switched from seated to standing so form needs work)

Considering you have 11 weeks to go, and even though you are doing 5x5, I think it's entirely possible to reach your targets.

A couple of things I've found though:

- recovery sucked in the first 3-4 weeks so don't expect your progress to be too high or linear during this time. It wasn't until after the first month that my recovery was good and now i'd say it's excellent. You'll be squatting 3 times a week though so you will have to watch your cardio (i squat 3 times every 2 weeks but am doing cardio 3 times a week as well) as it will affect your strength gains.

- form sucked in the first 3-4 weeks. The wobbly reps you describe for bench were pretty normal for me. There was nothing 'solid' going on and fatigue set in suddenly after some sets. Again, about 1 month in and my technique was sorted and I could do a lot more heavy sets with ease. It's all about working your stablizing muscles and that takes practice.

- be weary of adding too much weight each session. Most suggest 5kg for squat/deadlift, 2.5kg for bench/press which sound about right. I've put 5kg on my bench before and progressed without a problem. However I did this again recently, struggled, then messed up the week after as the 2.5kg was just too much. Go steadily and you won't stall.

I've finished week 7 and my progress has accelerated in the last 3 weeks which I put down to recovery and form and both of these require repetition.
Last but not least the absolutely MUSTS: EAT, SLEEP properly. Lack of sleep/irregular sleep absolutely destroys strength gains.

[Mark85]

Today:

Squats:
20kg x 5
30kg x 5
50kg x 3
57.5kg x 4 x 5
57.5kg x 6

OH press:
20 x 5
25 x 3
30 x 5 x 5
20 x 8

Deadlift:
60 x 5
90 x 4
110 x 5
120 x 1
90 x 5
60 x 8

Great session today. Squats were ok but think I am going to have to start thinking about mobility work since I am starting to really feel the top and inside of my hips when I am at the bottom. I am getting pretty low still though - my arse is literally a couple of inches off the floor. I have been doing high bar style since I am more comfortable with the technique... when I tried low bar I was essentially squatting down and then 'good morning-ing' up which I am nervous will **** my back up when I add weight.

OHP was a total Epiphany for me today. I spent a lot of time watching technique videos yesterday and today I realised that when I push the bar straight up it kind of feels like I am leaning forward even though I am ramrod straight. Essentially, what I had been doing was lifting the bar forward in front of my head. I was also flaring my elbows whereas today i really watched the mirrors and kept them tucked in pushing up instead of forward. Today was the first time I really felt my shoulders working.

Deadlifts were crazy today. I supppse cos it was Saturday and I slept in and was relaxed and not in a rush in the gym, I was as rested as possible. The warm up just felt like nothing. The work set felt much easier than 105 last time... makes me wonder if I accidentally put 115 on the bar last sunday. The 120 was just to see if I could do it. I went mixed grip cos I didn't have chalk. Wasn't easy but I got it up. Felt light headed after and had about 5 mins before the warm down sets.

[Mark85]

(Original post by silent ninja)
- form sucked in the first 3-4 weeks. The wobbly reps you describe for bench were pretty normal for me. There was nothing 'solid' going on and fatigue set in suddenly after some sets. Again, about 1 month in and my technique was sorted and I could do a lot more heavy sets with ease. It's all about working your stablizing muscles and that takes practice.

This is good to know. I think another issue for me is poor conditioning. I have been so inactive for the last year or so that my arms are just knackered after 2 sets. That is why my warm ups are so brief. I don't even know if it is worth pumping out a load of press ups in the mornings and evenings to try and increase conditioning. I can only do about 20 at the moment and then I feel shagged.

[Mark85]

Today:

Bench:
20kg x 9
30kg x 7
47.5kg x 4 x 5
47.5kg x 4

Squats:
20kg x 8
40kg x 5
50kg x 3
60kg x 5 x 5
20kg x 10

Pendlay Row:
40kg x 5
47.5kg x 5 x 5

Bench was disappointing, did a few extra warm up reps to really try to get in the mindset of good form. First couple of sets went fine but then fatigue set in - I have absolutely no pressing stamina at the moment. Very nearly got the last rep but couldn't lock out and the guy I was working in with had to help me re-rack. Still, I am now nearly certain I will get it next time.

Squats felt difficult today - I had to put in what felt like a decent effort. First time today that this felt like a whole body exercise - I could feel my calves and hamstrings and even my hands were white knuckling the bar. I am really feeling my hips and these are by far the weakest point of the squat. When I get down in the hole and start to push back up I can really feel them being stretched out. Have had a bit of discomfort with hips in the last few days too - it isn't really pain but doesn't feel like DOMS or anything either.

Can anyone recommend some sort of stretching or mobility program to sort out lack of hip flexibility?

[Mark85]

Yesterday (evening):

30 min run/walk.

I am following the Couch To 5K program to ease myself back into running. The first few weeks are pretty light so last night was pretty easy. That said, my legs feel dog tired today but no DOMS or pain so even after 2 weeks, I am guessing that the conditioning effect of squats is beginning to kick in. Today and tomorrow will be days off from the gym and I will do the second run/walk tomorrow night.

[Thebigfudge85]

what is up with these weird workouts. whatever happened to good ol 3 x 10 compound exercises with as much weight as you can, A quick full body circuit for your core. A jog/cycle in the mornings for cardio and viola you are done. No need for 9 sets of squats, etc

[silent ninja]

(Original post by Thebigfudge85)
what is up with these weird workouts. whatever happened to good ol 3 x 10 compound exercises with as much weight as you can, A quick full body circuit for your core. A jog/cycle in the mornings for cardio and viola you are done. No need for 9 sets of squats, etc

3 x 10 is not the most efficient way to gain strength. 'Starting Strength' is not a weird workout.
Nobody is doing 9 sets of squats. Those are warm-ups...you know, so you don't injure yourself?

[Thebigfudge85]

(Original post by silent ninja)
3 x 10 is not the most efficient way to gain strength. 'Starting Strength' is not a weird workout.
Nobody is doing 9 sets of squats. Those are warm-ups...you know, so you don't injure yourself?

Is there a "most efficient way" to build muscle ? Everyone must use the same routine and get the same results if thats the case. I must of missed that memo

You don't need to do a warm up and 3 full sets in order to begin your set. you are just wasting energy. A 10 min warm up on the treadmill/rower, maybe if you need it one set at half your squat weight, Then do it there is no need to do 3 sets before you actually begin your work phase. you have tired out your legs and you won't be able to squat as much as you would with a regular old warm up.