SS has been run on and off for quite some time now, but my lifts have gone from:
Squat- 135 half squat, to a 230x5 high bar ATG max. Raw, tested max of 285
Deadlift- from about 150. Grip is the limiting factor, pulling about 300 max, ~275 5 reps
Power Clean- Never tried at the beginning because of technicality, Oly lifting impressed me, tested @ 140x5 for 3 sets, probably not max, or even close
OHP- from.. 60? to a 120 lb max on a good day, 3x5 @ 105 is my working set
Bench: Hate this. Hurt AC joint prevented me from benching for the past.. quite a few months. 160 @ 1 rep is fairly easy, confident in a ~170 pound max, working set, have trouble completing 3x5 @ 140 lbs.
Probably lower body dominant. Back is actually pretty good, did lots of pull ups. I got a lot of AP classes and Indian Parents, so lifting time is limited. I was thinking of switching up the squats to heavy singles work, same with deads. Power Cleans and Bench will most likely go up at a linear progression, so I think I'll stick with 3x5, 5 lbs a week progression. OHP... not a clue what to do. I find that singles on this exercise don't transfer into the rep scheme, which is bizarre.
All of this is at about ~153 lbs bodyweight, ~15% bodyfat. What do you guys think of my "plan"?
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01-21-2012, 08:51 PM #1
Think I've exhausted Noob Gains..
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01-21-2012, 09:06 PM #2
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01-21-2012, 09:10 PM #3
I disagree I would switch over to madcows until he hits
2 plate bench 3 plate squat and 4 plate dead.
5/3/1 is more high moderate to advanced IMO.
I am also not entirely convinced he stalled because I hit those numbers for my lifts today on SL 5x5, I would suggest you eat a lot more and if your lifts have stalled for 2 consecutive times then switch to madcows.Quis custodiet ipsos custodes?
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RIP frvrmuscle.
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Reps for life: bfmv69
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01-21-2012, 09:28 PM #4
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01-21-2012, 09:36 PM #5
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01-21-2012, 09:56 PM #6
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