Best place to look on weight lifting is barbellmedicine.com IMO. Think earlier on this thread their breakout from Starting Strength was detailed. They have some great programs for non novice lifters. One thing they discuss is not go over a 40’ waist measured around the bellybutton.
I’m getting ready to do my first reset on the Starting Strength novice program- then after some more time will start the Barbelll Medicine Bridge program. The BBM guys have some great podcasts and YouTube vids.
This country needs an enema- Blues approved sig line
I have a suggestion.
Start with 1234 plates
(1 plate each side)
Ohp-1 plate-135lbs
Bench-2 plates-225lbs
Squat-3 plates-315lbs
Deadlift-4 plates-405lbs
I believe it is a easy number chart to deal with and with work is achievable for some. Obviously you might do some right away and take time for others.
Edit- read your response. Missed it earlier 🤦🏻. You are pretty much there!
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Last edited by Trukinjp13; 04-22-2018 at 09:01 PM.
I’ve not been “doing the program” because I’m watching my waist line.
http://www.barbellmedicine.com/the-bridge/
This might be a good spot for you next. I would not get wrapped up in a goal of how much weight you lift, but to continue to make progress steadily. The numbers you posted look pretty decent though.
Just the height/weight ratio could be high. Jordan Figenbaum has a good article, think it’s called To Be a Beast. I’d recommend reading it for diet planning. The forum there is pretty good too.
This country needs an enema- Blues approved sig line
I’ve limited my calories- as I’ve blown past 40 weight doesn’t come of as quick as it did in the old days.
I’ll run The Starting Strength novice program until it’s done, but know I’m sacrificing some strength gain by not gaining weight.
I’ve put around 80 pounds on my squat and deadlift and should be able to bench 200 in two weeks (traveling this week for work) and my press is starting to stall at 125. I’m 5’ 6” and between 176-179 so you have a bit of an idea of where I’m at. Squat is 255 and DL is 275, I think- notes are out in the garage.
This country needs an enema- Blues approved sig line
So I've skimmed through a decent portion of this thread as I am re-motivating myself to get serious about working out once again. I am in my twenties and once was in pretty good shape. Lifting typically 4-6 times per week and running 3 times per week for a combined total of around 15 miles.
As life and work became more serious I have found myself less motivated to stay with my schedule and have not been running and only getting to the gym about 3 times a week on average. I am 5'9" and at my peak weighed around 168-170 lbs now I have gained some weight back (was once 208) and am 180 lbs currently.
As an observation I have noticed not a lot people on this thread are working out in the more traditional sense (i.e. chest, back , legs, etc on separate days) is this due in part to different long term goals? Or perhaps something else I may have missed?
I plan on getting back into my same routine as it worked well for me in the past as long as I stay consistent. Diet has never been a problem except now I am overindulging on the weekends but that is a simple and easy fix for me. My previous schedule looking something like this.
Monday (Chest):
DB Chest Press: 2 Warmup Set, 3*8-10rking Sets
DB Incline Press: 2 Warmup Sets, 3*8-10 Working Sets
High Cable Cross: 2 Warmup Sets, 3*12-14 Working Sets
Low Cable Cross : 2 Warmup Sets, 3*12-14 Working Sets
Weighted Pushups: 3 Sets of Max Reps
Chest Dips : 4 Sets * 10 reps
Tricep Ropes: 5 Set at 15-20 reps (Tricep Burnout)
Run 5 miles
Tuesday (Back):
Pullups: 5 Sets of 10
T-Bar Rows: 2 Warmup Sets, 3*8 Working Sets
Lat Pulldown: 2 Warmup Sets. 3*8 Working Sets
Dumbell Row: 1 Warmup Set, 3*8 Working Sets
Barbell Row: 2 Warmup Sets, 3*10-12 Working Sets
Seated Underhad Rows: 3 sets of 12 reps
Reverse Cable Fly: 3 Sets of 12 Reps
Wednesday: Run 5 Miles
Thursday (Shoulders):
Shrugs: 1 Warmup Set, 3*20 Working Sets
DB Shrugs: 3*20 Working Sets
DB or Barbell OH Press: 2 Warmup sets. 3*8 Working Sets
Plate OH Raise: 3 Sets of 12 Reps
DB Lat Raise: 3 Sets of 12 reps
Wide Grip Pushups superset with Wide Grip Pullups
Rotator Cuff work with cables
Friday (Arms):
Chin-Ups: 5 sets of 10 reps
Barbell Curls: 1 Warmup Set, 3*10 Working Set
Hammer Curls: 1 Warmup Set, 3*12 Working Set
Weighted Tricep Dips: 1 Set Un-weighted, 3*8 Weighted Sets (45-55 lbs.)
Tricep Press: 2 Warmup Sets, 3*10 Working Sets
Skullcrushers: 1 Warmup Set, 3*10 Working Sets
Abs With Close Grip Pushups
Saturday Run 5 Miles
Sunday (Legs):
Squat: 2 Warmup Sets, 3*12 Working Sets
Leg Press: 1 Warmup Set, 4*8 Working Sets
Calf Press: 3*15 Working Set
Leg Curl: 1 Warmup Set, 3*12 Working Set
Hamstring Curl: 1 Warmup Set, 3*12 Working Set
This schedule was never set in stone as it rotated every week. If I missed a specific body workout rather than skipping it I would just do it next time I went to the gym that way I never "missed" anything. I never really cared about how much weight I could lift as I was more concerned with how many pushups, pull-up, dips, etc I could do. Also I never had a spotter.