Starting Strength Results and ?'s

[TexLacrosse]

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.

[grumble1]

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.

[Ironwake]

Here is what my programming looked like by the end of the program:

Monday - Workout A
Wednesday - Workout B
Friday - Workout A

I'm curious, did you always run ABA? Or did you alternate ABA BAB ABA?

Gordon covered pretty much everything as always. You press is also really low compared to your bench

[Andre4000]

You're not squatting low enough, Deadlift #'s should always be higher than squat.

[Ironwake]

You're not squatting low enough, Deadlift #'s should always be higher than squat.

The way SS's progression is planned, it's possible for the deadlift to be below the squat for sometime. It took me a while for my deadlift to overtake my squat.

But since he already had some experience in both, it's likely that he's squatting high.

[P0rkchop]

The way SS's progression is planned, it's possible for the deadlift to be below the squat for sometime. It took me a while for my deadlift to overtake my squat.

But since he already had some experience in both, it's likely that he's squatting high.

Could be a form issue for the deadlift... I know it was/is a problem for me. I went and saw a pro hockey trainer(old friend of my dad so it was free) and it really helped me.

It just don't feel as natural as squats to me so I have to work extra hard at it.

[Farley1324]

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.

[nkh]

Where's the power cleans? tsk tsk

How much weight did you add to your overhead press each time?

[TexLacrosse]

Use belt on worksets.

It's a good route.


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.

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.

I'm curious, did you always run ABA? Or did you alternate ABA BAB ABA?

Gordon covered pretty much everything as always. You press is also really low compared to your bench

Alternate; I agree idk why my press sucks so bad.

Could be a form issue for the deadlift... I know it was/is a problem for me. I went and saw a pro hockey trainer(old friend of my dad so it was free) and it really helped me.

It just don't feel as natural as squats to me so I have to work extra hard at it.

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.

Where's the power cleans? tsk tsk

How much weight did you add to your overhead press each time?

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?

[TexLacrosse]

also maybe ill limit cardio to what I am FORCED to do haha.

[guest89]

=
No place to do cleans at my gym, it sucks I know; 5lbs.

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.

[Farley1324]

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.

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

[nkh]

No place to do cleans at my gym, it sucks I know; 5lbs.

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.

[TexLacrosse]

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

So continue with SS for longer but just microload right? And if so do I follow the base novice program or can I continue with the assistance stuff I was doing at the end of the program?



Once again the advice is greatly appreciated.

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.

Eat more. That can be done haha.

[Farley1324]

So continue with SS for longer but just microload right? And if so do I follow the base novice program or can I continue with the assistance stuff I was doing at the end of the program?

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.

[TexLacrosse]

Okay last few questions, I promise.

I know everyone is different due to variations in body structure, but considering my 5RM for bench is 225, about what weight SHOULD my overhead press be? how about my row?

Also should I wear my belt when I row?

Where can I get micro-weights?

Thanks.

[Farley1324]

Okay last few questions, I promise.

I know everyone is different due to variations in body structure, but considering my 5RM for bench is 225, about what weight SHOULD my overhead press be? how about my row?

Also should I wear my belt when I row?

Where can I get micro-weights?

Thanks.

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:

[TexLacrosse]

sweet thanks Ill try to make some... thanks for all the answers and BTW my press went up to 125 today.. progress I guess haha

[Farley1324]

sweet thanks Ill try to make some... thanks for all the answers and BTW my press went up to 125 today.. progress I guess haha

Ironwake provided the link. I have it saved now.

http://stronglifts.com/madcow/Topics/Microloading.htm



I just pressed 125 yesterday.

[Atlas_Army]

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.

[Farley1324]

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.

You microload and you reset.

If you do everything right you will eventually stall out and have to move on to an intermediate program. But you should be squatting three plates and pulling four by then...or thereabouts

[Atlas_Army]

You microload and you reset.

If you do everything right you will eventually stall out and have to move on to an intermediate program. But you should be squatting three plates and pulling four by then...or thereabouts

Sounds good, thx, normally how often do you reset? and when you microload do you add 2.5 every workout or do you do it every week?

[ninerfan55]

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.

[Farley1324]

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.

If you started SS recently don't worry about it. Assuming your back is healthy, you don't have the grip of a little girl and you squat deep enough your deadlift will eventually pass your squat

[daavig]

I have a question to...have you read the book SS? I got it for my birthday and its good reading but incredibly dense and I want to start training...any shortcuts/ parts I can skip?

[justroberson]

I have a question to...have you read the book SS? I got it for my birthday and its good reading but incredibly dense and I want to start training...any shortcuts/ parts I can skip?

This thread is 2 years old. Either way, read the whole thing. Don't be lazy, it's worth it.

[Farley1324]

I have a question to...have you read the book SS? I got it for my birthday and its good reading but incredibly dense and I want to start training...any shortcuts/ parts I can skip?

For fucks sake read the God damn book.

[orca23554]

I have a question to...have you read the book SS? I got it for my birthday and its good reading but incredibly dense and I want to start training...any shortcuts/ parts I can skip?

I've read this thrice and still keep going back for clarity on finer points - that's how good the damn book is

All it takes is 2-3 days of solid reading to finish the book, the time I invested in reading the book twice before starting to lift is well worth it. Read dear, read

[Lackeos]

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.

considering my 5RM for bench is 225, about what weight SHOULD my overhead press be?

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.

[GinjaNinja85]

OP? OP? Are you there??? *2 year silence follows*