These are my results from roughly 11 weeks on the program. I have reset each exercise twice and I'm begin to begin a 5x5 routine in 12 days. (as soon as I get back from the beach for spring break, hellll yeahh. haha). Anyways, I probably wasn't the best candidate for the program because I have been lifting about four years now but it was great. It taught me amazing form and I was very pleased with the results. Check the numbers, let me know what you think and it would be greatly appreciated if you would answer questions below about future programming. Sorry this post is kind of sporadic and unorganized I'm tired as hell.
Age: 17
Height: 6'
Starting Bodyweight: 173
Current BW: 177
Starting 5RMs (pounds):
Squat :275
Bench:195
Standing Military Press:105
Deadlift:275
Rows: 135
Current 5RMs:
Squat: 335
Bench: 225
Standing Military Press: 120
Deadlift: 305
Rows: 195
__________________________________________________ __________________________
Here is what my programming looked like by the end of the program:
Monday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
GHR - 2 x 12-15
Abs
Wednesday - Workout B
Squats - 3x5
Standing Press - 3x5
Rows - 3x5
Pullups - 2 x 8
Abs
Friday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
Curls - 2 x 8-12
TriEx - 2 x 8-12
__________________________________________________ __________________________
Questions:
I did this program without a belt, but I just got a belt and am considering using it during my journey through 5x5 for back injury prevention, good idea? will it prevent core strength development? if i do use it how/when should I use it? ( i.e. deadlift and squat? only on final worksets?)
Why do you think my deadlift progressed horribly? (I never missed a deadlift workout)
Is 5x5 a good route?
I am getting my 5x5 info from wildtim's madcow 5x5 post (wont let me post links) and it doesn't say anything about accessory exercises, all it shows is the compound lifts. What kind of accessory work should I be doing and when?
It also doesn't mention cardio... how much and when? ( I run alot in lacrosse already so as of now I typically limit outside running to 30 min twice a week)
Is 10 days off between now and then too much? should I do something in between?
What should I do on offdays? (Tuesday, Thursday, Saturday, Sunday)
I'm sure ill have more questions but just cant think of them right now.
Thanks ahead of time.
|
-
03-09-2010, 07:24 AM #1
Starting Strength Results and ?'s
-
03-09-2010, 07:32 AM #2
Use belt on worksets.
It's a good route.
madcow 5x5 site: http://www.wackyhq.com/madcow5x5/geo...Linear_5x5.htm
Don't overdo it on the cardio, it can impede recovery. It's important for fitness too, but if you're stalling, watch cardio.
10 days isn't ideal, but you'll live.
On offdays, try to rest and recover.
Your squat is higher than your DL, which usually means you're squatting high. I think you could probably get higher numbers off SS if you pushed it. Your call.GOMAD!
-
03-09-2010, 07:44 AM #3
-
03-09-2010, 08:12 AM #4
-
-
03-09-2010, 08:19 AM #5
-
03-09-2010, 08:54 AM #6
-
03-09-2010, 09:14 AM #7
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
He must be squatting high. I almost put money on it.
He stated that he reset every lift twice already, so if that is to be taken as a completely accurate statement then deadlifts are not behind simply because their programmed progression is lagging behind.
OP, I also wonder about your press. Benching 225 but only pressing 120?
Perhaps you are not squatting deep enough and came into the program with a much better bench than the other lifts. That wouldn't be an unusual set of circumstances at all.Last edited by Farley1324; 03-09-2010 at 09:21 AM.
-
03-09-2010, 09:32 AM #8
-
-
03-09-2010, 01:11 PM #9
Thanks
Thank you. And yes I do believe I could progress more with SS, just need to mix it up a bit, Im tired of doing the same routine.
Alternate; I agree idk why my press sucks so bad.
I think it is a form issue as well I am going to try and work on it. Also with a belt I think I will feel alot better.
No place to do cleans at my gym, it sucks I know; 5lbs.
Thanks for the feedback its greatly appreciated.
Also what about accessory work during 5x5?
-
03-09-2010, 01:17 PM #10
-
03-09-2010, 02:25 PM #11
You don't need a special place to do them, and bumper plates aren't 100% necessary. (Just catch the weight rather then dropping it). Just use the bar for the deadlift/squat/bench and do them.
As for your progress, 11 weeks on a program isn't much. Most people can use Rippetoes for a long time. Technically IMO you should have started the program as a "beginner" (even though you've lifted for 4 years).
Why didn't you stick with the basic format?
A
Squat 3x5
Bench 3x5
Deadlift 1x5
B
Squat 3x5
Military Press 3x5
Clean (or Rows if thats your thing) 3x5
Perhaps I'm remembering something wrong but I think you are a "beginner" till you are squatting like 2x your bodyweight for 5 reps or if you've plateaued and can't work through it.
-
03-09-2010, 02:36 PM #12
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
FYI: The power cleans are 5x3.
And it's not possible to nail down specific weights/BW ratios on the lifts. There will be some individual variance.
As far as SS goes you are a novice and will probably get better/faster progress as long as you are able to keep adding weight to the bar each time, even if you are microloading the presses and cleans 2.5 lbs at a time. This assumes proper nutrition and rest plus a couple resets/dealoads
-
-
03-09-2010, 03:38 PM #13
That does suck.
Power cleans are superb and will benefit several of the other exercises.
If your overhead press increased slowly, a lot of people are just going to tell you to eat more. I'm one of those people. You may also be to the point its time to start micro-loading, 1lb jumps on overhead press are no laughing matter over the course of several months.Mixing creatine mono in orange juice since 1999.
200 lbs surpassed after 29 years - Dec. 23, 2009
on this forum, squats cured cancer -manofhorror555
-
03-10-2010, 05:52 AM #14
-
03-10-2010, 07:48 AM #15
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
I would stay on SS for as long as you can make progress, even if it means 2.5 pounds at a time on the smaller excercises, 5 lbs on squats and 5-10 pounds on deadlift.
The assistance stuff should be okay at this point provided that it does not impede your progress on the main lifts. However, I would drop the tricep isolation altogether. The tris are already worked every training day between the bench and press plus you have the dips hitting them again on bench day.
-
03-10-2010, 01:40 PM #16
-
-
03-10-2010, 02:52 PM #17
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Well, when I ran SS a couple years ago and my bench peaked at 225 3x5 my press was 140 3x5.
I went into the program, as many people do, with bench press as my most experienced excecise...by far and away.
I made my microweights. I really wish I could find the link I used to have on exactly how to do it. I used links of chain from Home Depot and carabiners (sp?). You can add 1.25, 2.5 or 3.25 pounds by adding one, two or three pairs. Cost was <$18. This is what one looks like:
Last edited by Farley1324; 03-10-2010 at 02:55 PM.
-
03-10-2010, 05:21 PM #18
-
03-10-2010, 05:28 PM #19
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Ironwake provided the link. I have it saved now.
http://stronglifts.com/madcow/Topics/Microloading.htm
I just pressed 125 yesterday.
-
03-10-2010, 06:06 PM #20
obviously after a certain amount of time you start seeing little or no progress in your lifts. at that point do you guys switch up the program for something completly different and come back to SS or...?
My lifts are weak at the moment but im seeing steady progress, I just want to know if I should be worried about not being able to microload at any point or whatnot.
-
-
03-10-2010, 06:10 PM #21
-
03-10-2010, 06:13 PM #22
-
03-10-2010, 07:14 PM #23
not trying to take over the thread but i started doing ss recently(i know i never should have stopped). i just saw someone say that deadlifts should be with higher weight than squats, mine isnt. is this a big deal? could someone also explain the benefits of the warmup sets? is it simply for form? im just trying to make sure im doing everything right.
-
03-10-2010, 07:30 PM #24
-
-
04-13-2012, 08:20 PM #25
-
04-13-2012, 08:31 PM #26
-
04-13-2012, 10:39 PM #27
-
04-13-2012, 10:45 PM #28
-
-
04-14-2012, 02:18 AM #29
Bill Starr's / Madcow's 5x5 is a good program to move onto after Starting Strength.
Although lots of people are commenting that your squats must not be deep enough, I'm tempted to think it's more a case of your deadlift number being too low than your squat number being too high. Which body part is preventing you from deadlifting more than 305?
Also, for your body weight gain of 2 pounds, you have to eat more. Someone of your weight isn't supposed to only gain 2 pounds the entire time they're on SS. You absolutely have to eat more, and doing so will benefit your lifts.
I'm probably not one to copy, but my press is 2/3rds of my bench. If your proportions were the same, your press would be 150. Based on exrx's strength standards, it seems that press is typically 67-69% of bench, which would equate to about a 150-155 press.
-
04-14-2012, 02:28 AM #30
Similar Threads
-
Rippetoes Starting Strength - Before and After pics
By musclemage in forum Workout ProgramsReplies: 62Last Post: 07-17-2013, 07:03 PM -
Starting Strength Results and ?'s
By TexLacrosse in forum Workout JournalsReplies: 1Last Post: 03-08-2010, 09:05 PM -
"Starting Strength" and starting over...
By jcloud in forum Workout JournalsReplies: 14Last Post: 08-03-2007, 11:37 PM -
Starting Strength- Ideas and Suggestions
By SchemeSC in forum Powerlifting/StrongmanReplies: 10Last Post: 09-05-2006, 02:15 PM -
Starting Strength- Ideas and Suggestions
By SchemeSC in forum Powerlifting Workouts - Training JournalsReplies: 2Last Post: 09-04-2006, 05:32 AM
Bookmarks