A Simple Beginner's Routine part II

[lrd3]

So I'm currently on my first week of the second cycle and I feel like I've been making good progress. Yesterday (my heavy day) was pretty easy but I KNOW it's gonna get tougher. Just wondering what some of you are taking for pre and post workout nutrition/supplements? Currently, I'm only taking a complex protein blend post workout and before bed. I've been searching around for some multivitamins and efa's and would like to know what some of you are using for this type of workout routine? As for nutrition, I haven't been eating lean but I also don't eat junk food. I really try to cut that stuff out of my diet as much as possible.

im utilizing a decent diet. other than that really nothing... the onely thing i really utilize is whey protein when my days food intake falls short on my protein.... i haven't gotten a chance to read up enough on the "extras" so i stick with diet and iron.......
for now anyway

[FattyMcTubbs]

So I'm currently on my first week of the second cycle and I feel like I've been making good progress. Yesterday (my heavy day) was pretty easy but I KNOW it's gonna get tougher. Just wondering what some of you are taking for pre and post workout nutrition/supplements? Currently, I'm only taking a complex protein blend post workout and before bed. I've been searching around for some multivitamins and efa's and would like to know what some of you are using for this type of workout routine? As for nutrition, I haven't been eating lean but I also don't eat junk food. I really try to cut that stuff out of my diet as much as possible.

I do IF, intermittent fasting, meaning I have a 4-8hr eating window, depending on the day. I usually break my fast with 2 scoops of whey mixed with water. I also workout while fasting and take BCAAs ~30 minutes before starting to lift.
Everyday I take multis and fish oil tabs.

[thomas1977]

Hey all, I will be finishing up cycle 4 next week and had a question. Would be ok to take a one week break to re-charge the batteries so to speak and if so would I still do my 10% increases in the excersises that I fully complete in cycle four? I've been at it pretty hard through these four cycles and haven't missed a workout and I'm stalling on bench and shoulders this cycle and the last. I'm sure it has a lot to do with the deficit diet I'm on but I was hoping a short break may help jumpstart me again.

My progress so far;
Cycle 1 Cycle 4
Squat 150 195
Bench 175 210
BOR 125 165
OBP 95 115
SLD 185 220
BC 70 90

Legs struggled at first not to mention I pull my hammy early in th second cycle so I had to shut legs down and restart in the third cycle.

Wow, your numbers are impressive, don´t know but I think you should move on to intermediate, you got some energy lifting those weights at beginners, I stalled much earlier, my respect.

[69cam]

Im on cycle 6, 3rd week, today i did my heavy day and failed OVHP , bench press and kid myself completing curls (cheating/bad form), looks like the 3rd week of this cycle and the one before this one is my tough spot as i started failing on the same week in cycle 5.

Anyone loosing motivation to lift, at the beginning it was all interesting and fun, but now that im in the heavy cycles it became to routine and boring, i feel like i need some motivation.

Also i would like to mention i been cutting for 6wks now and untill recently im feeling drained when i start lifting, im 5"6 145lb , im at a 800 calorie defecit from maintnance at 1500cal per day, my macros are the following P 140,C 110, F 80

Did I read that right , your only taking in 700 calories a day?

[robosphere]

Did I read that right , your only taking in 700 calories a day?

I think he's taking in 1500 calories a day. An 800 calorie deficit probably from 2300. At least i hope so. I think my 2 and 4 year old daughters take in more than 700.

[CPOner]

Did I read that right , your only taking in 700 calories a day?

lol no

i think he meant his maintenance is 2300 and he is eating at a 800 calorie deficit (1500)... either way his macros add up to 1720 cals

[69cam]

Oh da, I missed the macros.

[Jerok88]

I used to do Rippetoes a few years ago. The deadlifts in his program are not the same kind as the straight-legged ones in this program right? Is there a reason I would use the SLDL instead of Rippetoes variety (I don't know the name).

Thanks

[PapaPumpkin]

I used to do Rippetoes a few years ago. The deadlifts in his program are not the same kind as the straight-legged ones in this program right? Is there a reason I would use the SLDL instead of Rippetoes variety (I don't know the name).

Thanks

If you decided to do this program, here is why you would be doing SLDLs rather than the conventional deadlift (which Rippetoe uses in his SS program)

The program uses stiff leg dead lifts not dead lifts. They help strengthen your lower back and ham string complex.

I had to choose between squats and dead lifts. Squats won easily. The stiff leg dead lifts work the entire posterior chain. So rather than adding in several more exercises to cover everything I went with SLDLs.

[Jerok88]

If you decided to do this program, here is why you would be doing SLDLs rather than the conventional deadlift (which Rippetoe uses in his SS program)

Thank you, that makes sense, and it makes the program more balanced now that I think about it.

For barbell row - do we use the supinated or pronated grip? I'm guessing it's the pronated but just making sure (I'm starting this tomorrow)

Edit: And for that matter, 45 degrees or 90 degrees?

[sajor]

Sajor...

Steep deficit bro! How much are u dropping weekly? Move on dude...you're getting depressed, shouldn't be like that! You put your time in...move on to something else! Snap out of it otherwise you'll want to quit & throw away all your hard work! Why such a big deficit at 145 pounds?

At 1st the weight was droping like butter, but as of the last couple weeks, only about 1lb a week, Im almost there , i plan to get to 130lb, in my mind set, i believe its much better to bulk while lean, that way you dont have to make such a drastic cut, plus at my age i noticed the metabolism really slows down.

I think this will be my last cycle, but to tell you the truth, i dont know what program to follow, hows the intermidiate program working for you, maybe ill do that or a 4 day split routine.

[sajor]

Did I read that right , your only taking in 700 calories a day?

My maintnance is 2300cal , im at 800cal defecit eating 1500cal each day.

[BrentsBlog]

When measuring the 1RM do I include the weight of the bar.

For chest press i do 50kg kilo in plates 25kg each side but don't include the bar.

When working out the 1RM do i include the weight of the bar in that?

[Ilvision]

Hey, newbie here, just registered. Heh, great program and I'll give it a try. I have a question to some experienced people.

I had an accident in Hawaii back in April and I cracked my pelvic bone. I couldn't walk for two months but now I'm fine, meaning I can walk and i work and all.

But with this injury, im still recovering. I cannot do any squats or any excersizes for legs. Should I substitute those with other excersizes?

[syncmaster913n]

When measuring the 1RM do I include the weight of the bar.

For chest press i do 50kg kilo in plates 25kg each side but don't include the bar.

When working out the 1RM do i include the weight of the bar in that?

Yes, include the weight of the bar It can make a considerable difference if you don't.

[robosphere]

Thank you, that makes sense, and it makes the program more balanced now that I think about it.

For barbell row - do we use the supinated or pronated grip? I'm guessing it's the pronated but just making sure (I'm starting this tomorrow)

Edit: And for that matter, 45 degrees or 90 degrees?

Pronated grip. I think most do 45 to 60 degrees. I'm probably at around 60

[robosphere]

Hey, newbie here, just registered. Heh, great program and I'll give it a try. I have a question to some experienced people.

I had an accident in Hawaii back in April and I cracked my pelvic bone. I couldn't walk for two months but now I'm fine, meaning I can walk and i work and all.

But with this injury, im still recovering. I cannot do any squats or any excersizes for legs. Should I substitute those with other excersizes?

Sorry to hear about your injury. Maybe you'd want to hold off on this program, then. It's a full body routine. I don't think this program would be the same with out squats and stiff-legged deadlifts. How long is it until you're able to do any kind of leg exercise?

[schnauzers]

If you decided to do this program, here is why you would be doing SLDLs rather than the conventional deadlift (which Rippetoe uses in his SS program)

I don't understand....conventional deadlifts strengthen the lower back and hamstrings as well. The explanation as to why SLDLs are used instead of conventional isn't really much of an explanation. Is there evidence that shows that SLDL are better for posterior chain strength and development over conventional deadlifts?

[robosphere]

I don't understand....conventional deadlifts strengthen the lower back and hamstrings as well. The explanation as to why SLDLs are used instead of conventional isn't really much of an explanation. Is there evidence that shows that SLDL are better for posterior chain strength and development over conventional deadlifts?

The reasoning behind it, is that you're doing the same 7 exercises 3 days a week. Doing squats and conventional deadlifts, two of the most taxing exercises on the CNS, 3 times a week in the same workout would be overload. This would cause most people to burn out.

[syncmaster913n]

I don't understand....conventional deadlifts strengthen the lower back and hamstrings as well. The explanation as to why SLDLs are used instead of conventional isn't really much of an explanation. Is there evidence that shows that SLDL are better for posterior chain strength and development over conventional deadlifts?

Deadlifts target mostly the back (quads assist). Hamstrings are just stabilizers.

SLDL target the hamstrings directly.

A beginner doing both squats and regular deadlifts would rape his quads too much. Doing SLDL instead brings in a perfect balance between quad and posterior chain development.

Evidence? any anatomy book or exercise compendium

[syncmaster913n]

Robosphere basically beat me to it

[Errat1c]

Hey guys, I am looking into starting this routine as i have been out of weightlifting for around5-6 months. I Tested my 10 rep maxes and i have lost around 20kg of all of these lifts on avg. I know i can quickly get my strength back in around a month or two, but is there a way i can use this program whilst quickly getting back around to my old weights (8-10 rep cycles), then continue to original 8-12 routine? opinions appreciated, thanks.

[syncmaster913n]

Hey guys, I am looking into starting this routine as i have been out of weightlifting for around5-6 months. I Tested my 10 rep maxes and i have lost around 20kg of all of these lifts on avg. I know i can quickly get my strength back in around a month or two, but is there a way i can use this program whilst quickly getting back around to my old weights (8-10 rep cycles), then continue to original 8-12 routine? opinions appreciated, thanks.

I think that in your case it would make more sense to start off with a few weeks of Starting Strength, and then get back to this one.

[robosphere]

Hey guys, I am looking into starting this routine as i have been out of weightlifting for around5-6 months. I Tested my 10 rep maxes and i have lost around 20kg of all of these lifts on avg. I know i can quickly get my strength back in around a month or two, but is there a way i can use this program whilst quickly getting back around to my old weights (8-10 rep cycles), then continue to original 8-12 routine? opinions appreciated, thanks.

Try doing the first cycle and see how you feel. At the end of the cycle, there will probably be some that are way too easy, and some that feel right on. You could retest your 10 rep max on the easy ones, and keep the rest the same.


you know what, syncmaster's suggestion actually makes more sense. SS or Babylovers, maybe.

[daniels333]

Just a couple of questions

My gym only has a free weight barbell which only goes up to 20kg, meaning a lift of only 10kg on each arm. Is there possible to replace this exercise with dumbbell curls or any other weight lifts? (the gym does has a bench press machine, but you can twist it enough to do a curl with it)

And secondly, same issue with the bent over rows, is there any other exercises or machines that can replicate the effects of the row.

Thanks

[Errat1c]

I think that in your case it would make more sense to start off with a few weeks of Starting Strength, and then get back to this one.

Try doing the first cycle and see how you feel. At the end of the cycle, there will probably be some that are way too easy, and some that feel right on. You could retest your 10 rep max on the easy ones, and keep the rest the same.


you know what, syncmaster's suggestion actually makes more sense. SS or Babylovers, maybe.

Thanks to you both. I think i will give the SS a few weeks to try catch back up to where my strength was previously.

[waterhg]

Hi guys, long time lurker first time poster here.

I'll complete the first cycle of this program next week, been following it to a T (barring W4 where I had to do 2 heavy days instead of heavy, med, light, due to hectic work routine). Seeing some good progress and feeling great - loving the program more than any I've tried before.

So, my question is this: I'm on holiday at the end of the first cycle for 2 weeks, no opportunity to work out and will be likely sitting on my **** and drinking beer every day (i know i know!). Should I pick up where I left off after the two weeks i.e. up weights by 10% and hope I haven't lost too much strength to get me through the cycle, or repeat cycle 1? It's looking as though I'll pass most of my lifts, with maybe the exception of OHP and Curls.

The other option would be to add 5% to the passed lifts (or as close as possible - have access to microplates). What do you guys think? I don't want to get to week 3 on the second cycle and stall.

Thanks

[vincef]

Hi guys. I'm a beginner. I decided I'd try to follow this program exactly as laid out without any alterations.

Today I went for the first time. Was mostly trying to find my 10-rep-max for each exercise.

Probably shouldn't have done squats first, because afterwards I did bent-over-row and felt like my legs were going to give out before my lats.

Started with the just the bar for all 1/4 weight warmups.

Anyway, ended up feeling really sick half way through the next exercise which was bench. Couldn't finish my last set, had to leave and ended up puking. Still throwing up now that I'm home.

My question is, anyone ever experience failure like this their first time? I'm a university student and I've been totally inactive for a few years. I'm not overweight or underweight, about 185lbs at 6'1". Should I stick with this program? Maybe just move squats to last? Should I try to cram food down my throat right now? Thanks

[PapaPumpkin]

Hi guys. I'm a beginner. I decided I'd try to follow this program exactly as laid out without any alterations.

Today I went for the first time. Was mostly trying to find my 10-rep-max for each exercise.

Probably shouldn't have done squats first, because afterwards I did bent-over-row and felt like my legs were going to give out before my lats.

Started with the just the bar for all 1/4 weight warmups.

Anyway, ended up feeling really sick half way through the next exercise which was bench. Couldn't finish my last set, had to leave and ended up puking. Still throwing up now that I'm home.

My question is, anyone ever experience failure like this their first time? I'm a university student and I've been totally inactive for a few years. I'm not overweight or underweight, about 185lbs at 6'1". Should I stick with this program? Maybe just move squats to last? Should I try to cram food down my throat right now? Thanks

How long had it been since eating when you worked out? My buddy was always getting sick when he ate a pre-workout meal like an 1.5 hours or less before working out.

You should keep squats first, they are the most taxing exercise by far and you'd be doing yourself a disservice waiting till the end when you're already exhausted from the other exercises.

So, my question is this: I'm on holiday at the end of the first cycle for 2 weeks, no opportunity to work out and will be likely sitting on my **** and drinking beer every day (i know i know!). Should I pick up where I left off after the two weeks i.e. up weights by 10% and hope I haven't lost too much strength to get me through the cycle, or repeat cycle 1? It's looking as though I'll pass most of my lifts, with maybe the exception of OHP and Curls.

The other option would be to add 5% to the passed lifts (or as close as possible - have access to microplates). What do you guys think? I don't want to get to week 3 on the second cycle and stall.

Your call really! If you wanna play it safe and increase it by 5% that wouldn't hurt you in the long run. Knowing myself I'd probably be tempted to try increasing it by 10% anyways, haha.

I've been wanting to pick up some micro-plates myself. I'd rather be increasing my bench press by 7.5lbs/cycle rather than 5 lbs.

[vincef]

How long had it been since eating when you worked out? My buddy was always getting sick when he ate a pre-workout meal like an 1.5 hours or less before working out.

You should keep squats first, they are the most taxing exercise by far and you'd be doing yourself a disservice waiting till the end when you're already exhausted from the other exercises.

I hadn't eaten since breakfast. (over 2 hours prior) I felt like there was very little rest between the sets in this routine. I probably went over the 1.5 minute mark just putting the weight on and stuff. But I guess that's probably because I'm new.

Could my cardio just be bad? I'm sure it is actually. I'm a lazy piece of ****. Should I just keep at it next week and hope I don't get sick again?