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  1. #1
    Registered User proxyfunction's Avatar
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    Decent gains after 4.5 months?

    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?
    Last edited by proxyfunction; 07-12-2020 at 12:00 AM.
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  2. #2
    Kanye West 2020 🇺🇸 alec935's Avatar
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    "almost complete" reps are worthless. do real reps
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    Originally Posted by alec935 View Post
    "almost complete" reps are worthless. do real reps
    I guess irony is one of the main constituents that weaves together reality.
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by proxyfunction View Post
    OHP - Start: 75lbs Now: 115lbs x 2.5
    Barbell Row - Start: 75lbs Now: 135lbs x 5
    Squat - Start: 75lbs Now: 165lbs x 3.5
    Deadlift - Start: 95lbs Now: 225lbs x 4
    Pull-Ups - Start: 3-4 incomplete reps Now: 8 almost complete reps
    How many reps for the starting weights?

    "Almost complete rep" = 0.5 rep = 0 rep
    Am I therefore become your enemy, because I tell you the truth?
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  5. #5
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by proxyfunction View Post
    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

    My starting lifts were between 4-10 reps.

    OHP - Start: 75lbs Now: 115lbs x 2.5
    Barbell Row - Start: 75lbs Now: 135lbs x 5
    Squat - Start: 75lbs Now: 165lbs x 3.5
    Deadlift - Start: 95lbs Now: 225lbs x 4
    Pull-Ups - Start: 3-4 incomplete reps Now: 8 almost complete reps

    Are my lifts proportionate?
    Sure, you made progress, so you did well. Symmetricstrength.com has a thing where you can check strength balance / proportions. No need to pay too much attention to that, better to just keep training on an effective program.
    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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  6. #6
    Registered User proxyfunction's Avatar
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    Originally Posted by ECGordyn View Post
    Sure, you made progress, so you did well. Symmetricstrength.com has a thing where you can check strength balance / proportions. No need to pay too much attention to that, better to just keep training on an effective program.
    Given the gains I have made in the past 4.5 months, would you consider my program effective?
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  7. #7
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by proxyfunction View Post
    Given the gains I have made in the past 4.5 months, would you consider my program effective?
    Hard to say if you're not going to give basic info.
    Am I therefore become your enemy, because I tell you the truth?
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  8. #8
    Registered User proxyfunction's Avatar
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    Originally Posted by TolerantLactose View Post
    Hard to say if you're not going to give basic info.
    Go based off the gains alone. Yes, that will limit the accuracy of your determination, but I would appreciate it if you do it anyhow.
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  9. #9
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by proxyfunction View Post
    Go based off the gains alone. Yes, that will limit the accuracy of your determination, but I would appreciate it if you do it anyhow.
    Can't determine gains without very basic info you're leaving out.

    Originally Posted by TolerantLactose View Post
    How many reps for the starting weights?
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  10. #10
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by proxyfunction View Post
    Given the gains I have made in the past 4.5 months, would you consider my program effective?
    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

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  11. #11
    Registered User proxyfunction's Avatar
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    Originally Posted by TolerantLactose View Post
    Can't determine gains without very basic info you're leaving out.
    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
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  12. #12
    Han shot first! TolerantLactose's Avatar
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    Your progress is relatively slow, imo. Seems like you're sacrificing good reps to try to put weight on the bar faster than you should.

    And, once again, partial reps don't count.
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  13. #13
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    Originally Posted by proxyfunction View Post
    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
    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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  14. #14
    Registered User proxyfunction's Avatar
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    Originally Posted by safcpaul View Post
    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)
    this is interesting, but keep going
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  15. #15
    Registered User air2fakie's Avatar
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    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?

    Originally Posted by proxyfunction View Post
    After 3 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far?

    OHP -Start: 75lbs Now: 105lbs x 3
    Barbell Row - Start: 75lbs Now: 115lbs x 6
    Squat - Start: 75lbs Now: 145lbs x 3
    Deadlift - Start: 95lbs Now: 185lbs x 4
    Pull-Ups - Start: 3-4 incomplete reps Now: 6 almost complete reps
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    Try the tale of the tape and mirror. Measure yourself with a measuring tape, take a picture of yourself in a mirror. Repeat every 3 months and compare.
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    Registered User proxyfunction's Avatar
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    Originally Posted by paulinkansas View Post
    Try the tale of the tape and mirror. Measure yourself with a measuring tape, take a picture of yourself in a mirror. Repeat every 3 months and compare.
    So you believe gains should be based more on aesthetics rather than lifting heavier weight?
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    Originally Posted by proxyfunction View Post
    So you believe gains should be based more on aesthetics rather than lifting heavier weight?
    No, it's that increased mass = progress

    And let's be honest, there is usually at least some aesthetic element to it.
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    Originally Posted by proxyfunction View Post
    So you believe gains should be based more on aesthetics rather than lifting heavier weight?
    Clearly he doesn't understand that you're a powerlifter.
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    Originally Posted by proxyfunction View Post
    So you believe gains should be based more on aesthetics rather than lifting heavier weight?
    Ya know, they're actually trying to help you.

    A complete rep at a slightly lighter weight will provide more growth stimulus than an ineffective rep with heavier weight. The key to progress is to keep form exactly the same as you progress weight/reps/sets.
    Life is constant learning. Give advice about things you know. Ask questions about things you don't.

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    Originally Posted by proxyfunction View Post
    So you believe gains should be based more on aesthetics rather than lifting heavier weight?
    I'd rather look big and not be that relatively strong, over being very strong but not looking big.
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    Originally Posted by paulinkansas View Post
    I'd rather look big and not be that relatively strong, over being very strong but not looking big.
    Same for me. ^^^

    I understand that some guys are the opposite. However, I'd rather someone look at me and KNOW I lift than have to wear a shirt that says "Hey, I bench 285!" ;-)
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