After 4.5 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far?
5'10.75, 175lbs, ~16% bodyfat
OHP - Start: 75lbs x 5-6 Now: 115lbs x 2.5
Barbell Row - Start: 75lbs x 6-7 Now: 135lbs x 5
Squat - Start: 75lbs x 5-7 Now: 165lbs x 3.5
Deadlift - Start: 95lbs x ~8 Now: 225lbs x 4
Pull-Ups - Start: 3-4 incomplete reps Now: 8 almost complete reps
Are my lifts proportionate?
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Thread: Decent gains after 4.5 months?
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07-11-2020, 10:49 PM #1
Decent gains after 4.5 months?
Last edited by proxyfunction; 07-12-2020 at 12:00 AM.
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07-11-2020, 11:05 PM #2
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07-11-2020, 11:10 PM #3
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07-11-2020, 11:15 PM #4
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07-11-2020, 11:19 PM #5
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07-11-2020, 11:23 PM #6
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07-11-2020, 11:27 PM #7
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07-11-2020, 11:32 PM #8
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07-11-2020, 11:33 PM #9
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07-11-2020, 11:43 PM #10
If you're satisfied with your progress, then sure it's an effective program. But objectively it's more complicated than that answer.
Are you on track towards the goals you set 4.5 months ago?
How has your bodyweight changed?
Do you have any injuries or nagging pains / discomforts?
How is your energy level during the week? Run into the ground or feeling great?
Has your form improved on your lifts?
You need to compare the same rep ranges to see an equal comparison. 95x1 -> 225x4 is good. 95x10 -> 225x4 is less good.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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07-12-2020, 12:00 AM #11
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07-12-2020, 12:08 AM #12
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07-12-2020, 12:37 AM #13
How on earth do you measure half a rep on a squat? Do you do the lowering portion and then fall back on the floor? If so im now going to put my stats as squat 800 x 0.5. My deadlift is now 900 x 0.15 (static hold at starting position) and my bench is now 600lb x 0.2 ( hold the bar in starting position and re rack)
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07-12-2020, 12:43 AM #14
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07-12-2020, 02:10 AM #15
You'll know you're making decent gains when you don't feel the need to ask the same validation Q every 1.5 months, and don't need to count 0.5 or almost complete reps to inflate #s.
But +2 "almost complete" pullups in 1.5 months sounds slow IMO, esp since I imagine there's kicking and swinging that goes into almost complete reps. Guess making all those changes to F5 like doing pullups for every workout isn't as magical as you thought?
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07-12-2020, 08:23 AM #16
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07-12-2020, 10:41 AM #17
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07-12-2020, 10:54 AM #18
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07-12-2020, 11:56 AM #19
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07-12-2020, 12:27 PM #20
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07-12-2020, 12:31 PM #21
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07-12-2020, 01:36 PM #22
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