Beginner's road to the gains, brah.

[MrGermany80]

So I've been "lifting" since November but it wasn't until today that I got on a legit program, I was just dickin around.

So today started my Babylover's SS program, starting body weight is 211.

Days are an AB split

A Monday, Wednesday, Saturday
Squat 3x5 @ 185
Bench 3x5 @ 165
Chin Ups 15-20 total reps
Rows 3x5 @ 115

B. Tuesday, Thursday
Front squat 3x5 @ 115
Military Press 3x5 @ 95
Dead lifts 1x5 @ 155

Weight on B day is embarrassingly low but until today I had never done any of those 3 lifts.

Supps are 2 scoops of c4 on the drive to the gym, one scoop of muscle pharm combat brotein for post workout

Haven't figured out diet yet, my father would probably ring my neck if I made special requests for meals to my mother so it's pretty much just at her discretion.

Today was a B day and it felt good, MP and dead lift will most likely be getting 15 or so pounds added for next week as I found those particularly easy, front squats will go up once I get the form down perfect.

Thanks for checking out a fatty trying to get strong.

EDIT: So I thought this would also be relevant, attached is a body pic, the left is december, right is about a week ago, left is at 213, right at 211

[PaintballMan]

In on this, best of luck. Are you cutting?

[WolfBeast]

Get at it!

[MrGermany80]

In on this, best of luck. Are you cutting?

Nope, weight is all fairly low right now but that's so I can get form down perfect and then I'll start to increase weight.

[MrGermany80]

A today had me hyped as fuark, love these types of workouts

Squat 3x5 @ 185 definitely feeling at least 200 next week
Bench 3x5 @ 155 bumped down 10 pounds as I really just didn't feel comfortable at 165 with no spotter
Chin Ups 15 did it 3x5, 1 set unassisted, 2 sets assisted
Rows 3x5 @ 115 had to do seated as there was a guy going ham on the lateral row and I had no desire to bother that genetic freak

Supps today were 3 scoops of c4 (I've been drinking black coffee since I was six so I have an inhumanely high tolerance to caffeine) and a scoop of muscle pharm combat cookies and cream.

[MrGermany80]

B today, feel like death, but the good kind

Front squat 3x5 @ 115 and a warmup set @ 95
Military Press 3x5 @ 95 and a warmup set with just the bar
Dead Lift 1x5 @ 155 and a warmup set at 135

Supps are same as yesterday

Still loving this workout but damn was this hard to power through today.

[MrGermany80]

Since I started the program on Tuesday with a B and I'll be gone all weekend I just decided to do A today.

With how rough B felt yesterday, I expected today to be worse but it was surprisingly mellow.

Squats 3x5 @ 185 and a warmup set at 155
Bench 3x5 @ 155 and a warmup set at 135
Chin-ups 15 all unassisted but in one set of 5 and the rest in 3's
Rows 3x5 @ 155 and a warmup set at 135, actually got to use the regular row today, for some reason that's the most used machine in my gym.

Supps are same as yesterday

With some rest I'm definitely gonna bump the weight up on some stuff like squat's both front and back and Military press. Next week is gonna be fun.

[MrGermany80]

A today, felt great after a weekend of camping.

Squat 3x5 @ 205 and a warmup set at 155
Bench 3x5 @ 155 and a warmup set at 135
Chin ups 15 reps in sets of 3's
Rows 3x5 @ 155 and a warmup set at 135

Supps were same as always

Feels good to be making improvement on squats, other lifts are soon to follow.

[MrGermany80]

B today was decent

Front squat 3x5 1 set @ 135, 2 sets @ 115 and a warmup @ 95
OHP 3x5 @ 95 and a warmup @ bar weight
Dead lift 1x5 @ 185 and a warmup @ 135

Supps, same as always

Front squat is getting better but not as much as I'd like, OHP is annoying me as I'm just on the verge of bumping up weight but I know if I did right now I wouldn't be able to handle it. Dead lifts are improving as I'm starting to get my form locked down, I'm definitely feeling a 2 plate set in at the most 2 weeks.

Also, could someone explain the different grips for dead lifts? I'm just doing normal palms inward grip but what's the whole one palm in one palm out or "hooked" thing about?

[PaintballMan]

Double Overhand is optimal for increasing grip strength, use it for warm up sets and if possible working sets.
A mixed grip (under/over) is for heavier weight you can't grip too well. Dominant hand goes over, other goes under.
Hook grip is where you put your fingers over your thumb. It usually hurts like a bitch, but it's a nice alternative to straps from what I hear.

I'd just chalk up, do DOH as long as possible, and switch to a mixed grip for heavier weight. I nice trick I found when you have poverty grip strength like myself is to switch around the under/over configuration midway through the set. I would only do that if you have chalked up, are currently doing grip exercises and you don't want to use straps.

[MrGermany80]

A today, switched from some Nike frees to some converse boat shoes since everyone says you should be lifting with flat hard soled shoes and wow my squats felt a lot better.

Squats 3x5 @ 205 and a warmup @ 155
Bench 3x5 @ 155 and a warmup @ 135
Chin ups, did 10 then 5 assisted (I know, boo me)
Rows 3x5 @ 185 and a warmup @ 135

Supps were same as always

Rows are improving, bench is feeling a bit better, squats are going to improve a lot with the shoe change.

[MrGermany80]

B today, couldn't get in this morning so I had to go after school, not the same atmosphere as the morning and I had to wait a while for a squat rack, not my cup of tea.

Front squat 3x5 @ 115 and a warmup set @ 95
Military press 3x5 @ 95 and a warmup set with just the bar
Dead lift 1x5 @ 205 and a warmup set @ 155

Supps were no preworkout (forgot it at home) and a post workout muscle pharm combat protein drink.

Felt great to bump up the deads today, my front squats are getting a hell of a lot deeper, startin to see the gains brahs

[MrGermany80]

A today because once again I'll be gone all weekend

Squats 3x5 @ 205 and a warmup set @ 155
Bench 3x5 @ 155 and a warmup set @ 135
Chin ups 15 total, 10 then 5 all assisted (I know, I'm a pussy)
Rows 3x5 @ 185 and a warmup set @ 155

Supps were the same as usual

I'm dying to up weight on bench but I just don't feel right with that right now, shooting for 2 plate squats next week for my work sets, also dying for the day that I can actually do 15 chins unassisted, 200+ probs.

[MrGermany80]

Question for y'all
I've been seeing a lot of threads/logs where people are doing 3 or 4 warm up sets (some ramping up, some not)
Should I be doing this? Is 1 not enough?
Damn I hate being a noob.

[PaintballMan]

Do whatever works for you. My squat warmup looks like this:

Foam roll
barx5
95x5
135x5
185x2
working weight (210)

The goal is to open everything up, get nice and loose, but don't tire yourself out. A lot of people do some leg extensions or goblet squats. For my other lifts, I just do 1-2 or even no warmup sets (except deadlifts, for which I use the Madcows sheet).

[MrGermany80]

A today

Squats 3x5 @ 225 and a warmup set @ 155
Bench 3x5 @ 155 and a warmup set @ 135
Chin ups 15 total, 3 sets of 5 assisted but I was able to drop down the assistance a level
Rows 3x5 @ 185 and a warmup set @ 155

Supps were same as usual

Got dem dere 2 plate squats, feelsgoodman.jpg

[MrGermany80]

B today, decided b is now my favorite day

Front squats 3x5 @ 135 and a warmup set @ 105
OHP 3x5 @ 95 and a warmup set @ 45
Dead lifts 1x5 @ 225 and a warmup set @ 155

Supps were 2 scoops of c4 and a some muscle pharm combat brotein post- workout, gonna try and cut down on my pre workout consumption.

Front squats today were atg, helllla deep. Probably gonna de load on OHP as I've stalled pretty much. Got dem dere 2 plate dead lifts, feelsgoodman.jpg

[MrGermany80]

A today, woke up late so I had to go after school which sucks as the gym is packed and only has 2 squat racks, one of which I can't even use as the safety bars are fixed and way too tall for me, being short sucks. Anyway

Squat 3x5 @ 225 and a warmup set @ 185
Bench press 3x5 @ 155 and a warmup set at 135
Chin ups 15, all assisted, 10 then 5
Rows 3x5 @ 185 and a warmup set @ 135

Supps were no pwo (felt like chit) and a brotein shake afterwards

Need to reset on bench, squats are improving definitely getting deeper with each session, as usual **** chin ups

[MrGermany80]

Forgot to post it, but B on thursday

Front squat 3x5 @ 135 and a warmup set @ 95
OHP 3x5 @ 75 and a warmup set @ 45
Dead lift 1x5 @ 235 and a warmup set @ 185

suppps were the usual pwo and brotein

deadlifts are fun mane.

[MrGermany80]

A today, one of the best workouts I've ever had.

Bench 3x5 @ 165 and a warmup set @ 135
Squats 3x5 @ 235 and a warmup set @ 185
Chin ups 10 then 5 all assisted
Rows 3x5 @ 185 and a warmup set @ 135
Tricep work 3x8 and a warmup set

Supps were the usual pwo and brotein

Dem bench gains, dem squats, dat accessory work, feelsgoodman.jpg

[PaintballMan]

Good work here. Any reason why your deadlift is so low in comparison to your squat?

[jd007914]

Good program. On paper your doing everything right but try videoing your form with squat and deadlift particularly and getting it up on this site. Those lifts can be tricky at first.

[MrGermany80]

Good work here. Any reason why your deadlift is so low in comparison to your squat?

Honestly? Idk, i had never dead lifted before this program, and I used to bike everywhere before I had my license so my legs were always decent. That and I'm a bit timid to go up in weight until I get form down absolutely perfect on each level, I want to test my 1rm's soon though

[MrGermany80]

Good program. On paper your doing everything right but try videoing your form with squat and deadlift particularly and getting it up on this site. Those lifts can be tricky at first.

I'll try and do that sometime next week, don't have any workout buddies so it'll be tricky but I'll figure out a way.

[MrGermany80]

100th post
A today, felt great

Bench 3x5 @ 165 and a warmup set @ 135
Squats 3x5 @ 245 and a warmup set @ 185
Chin ups 3x5 all assisted
Rows 3x5 @ 185 and a warmup set @ 135

Supps were the usual

Bumping up to 175 on bench on Wednesday no doubt, squats are progressing good, chin ups are still dumb and i still feel like a bitch for doing assisted but whatever lol

Squat gainz, feelsgoodman.jpg

[MrGermany80]

Something that royally pissed me off today
So the freshman football team had their max lift tests this morning and I have a lot of them in my business marketing elective class. They were all saying how they max squatted like 315, 345. Not massive numbers by misc standards but these kids are scrawny freshman chit heads so I called bs. They showed me a video of the "345 max" that one of them did HE DID LIKE A ****ING QUARTER OF A REP and then tried to tell me how squatting below that is bad for your kness

God damn it do I hate freshmen.

[PaintballMan]

Something that royally pissed me off today
So the freshman football team had their max lift tests this morning and I have a lot of them in my business marketing elective class. They were all saying how they max squatted like 315, 345. Not massive numbers by misc standards but these kids are scrawny freshman chit heads so I called bs. They showed me a video of the "345 max" that one of them did HE DID LIKE A ****ING QUARTER OF A REP and then tried to tell me how squatting below that is bad for your kness

God damn it do I hate freshmen.

Read "freshman football team" and "maxes" and I already knew...

As a freshman I can agree. There is this kid in my grade, he doesn't even quarter squat. Literately just bends his knees. I wish I was kidding but this kid does 1/8th squats. He also halfway benches 185 and doesn't deadlift...

[MrGermany80]

Stayed up late writing an essay so I went in for an afternoon workout

B today

Front squats 3x5 @ 155 and a warmup set @ 115
OHP 3x5 @ 75 and a warmup set @ bar weight
Dead lifts 1x5 @ 255 and a warmup set @ 185

Supps were the usual

Still hitting deep af on front squats and feeling good on those, OHP will go up on Thursday, dead lifts got me feeling sore af, just about failed on the last rep but I got it up. I think my lower back is just really underdeveloped compared to the rest of my body, idk why but it's just not that strong, granted I've only even dead lifting for about 3 weeks.

[MrGermany80]

A today, pretty satisfied with it

Squats 3x5 @ 245 and a warmup set @ 185
Bench 3x5 @ 185 and a warmup set @ 135
Chin ups 3x5 assisted
Rows 3x5 @ 185 and a warmup set @ 135
Farmers walk with a 45 plate in each hand 2 full gym lengths (2 times back, 2 times forth)
Supps were the usual

Hit full depth on squats which felt great. Bench gain was good today, I was only going to go up to 175 today but all of the tens were taken so I just decided it was fight or flight and grabbed some 25's, struggled on the last couple of reps but it felt great. Lowered the assistance level on chin ups. I'm learning how to better target my lats and upper back in general on the rows so that's good

All in all, feelsgoodman.jpg

[MrGermany80]

B today

Front squats 3x5 @ 155 and a warmup set @ 135
OHP 3x5 @ 75 and a warmup set @ bat weight
Dead lifts 2x5 1 set @ 235 1 set @ 215 and a warmup set @ 185

Supps were the usual

Pausing at the bottom on front squats just to make things a little more interesting, OHP will be at 85 next week. Deadlifts are weird, I have shortish arms so to get all the way down to grip the bar while keeping good form is a task all on it's own, I'm kind of timid about moving up now because when I went to 255 my form was suffering and I could feel some negative side effects of that, but after 235 I still had some reps in me and I didn't feel like I was getting enough.