Jonathus
02-15-2010, 09:28 AM
A quick bit of history for frame of reference here. Picked up SS in August '08. I was 6' weighing in at 152lbs (+/- 2lbs). At this time I had no previous barbell experience. My bench was about 130 (5RM), Squat was ~130 (5RM), and Deadlift ~150 (5RM). From Aug '08 to Mar '09, fairly inconsistent workouts until Feb-Mar. My Bench stalled at about ~140ish, Press at ~100ish, Power Clean got to about ~125, Squat stalled at 230, and Deadlift stalled at 310. At the end of March '09 I weighed about 158 lbs, +/- 1lb. Work (deployment) affected workouts on occasion. I didn't see significant gains until Feb and Mar '09 where I was strictly abiding M/W/F workouts.
I gained 6 or so lbs, and yet added 160 lbs to my Deadlift and 100 lbs to my squat. I've always been lean, and before lifting I'd only done calisthenics for several years. I believe diet and inadequate sleep have interfered with weight and larger strength gains.
It hasn't been until a month ago that I've resumed the novice program, having inconsistent lifting/calisthenics workouts since March '09 beyond my control (military).
10Jan, Assessment workout (add 10 lbs per set doing 5 rep sets). All weights in pounds.
Squat 125
Bench 95
Deadlift 175
Novice program. For warmup: 2x5x45lbs, then 40/60/80% 5RM max, 3x5 work sets listed below
14Jan
Squat 130
Press 85 (very slow bar speed last two sets)
Power Clean 90 - I went with 3 sets of 5, since a set of 3 reps didn't seem like enough time for me to 'feel out' issues with my technique. Though I'm not sure if this will interfere with performance since I'm lifting more in a shorter time span.
16Jan
Squat 140
Bench 100
Deadlift 185
19Jan
Squat 145
Press 75 (minor reset to prevent an early stall)
PC 100
21 Jan
Squat 150
Bench 105
Deadlift 195
Temporary insanity, I took a week off here and did some cross-fit because I thought it'd be better suited to work (deployment). Then said fuck it, I'd rather focus on pure strength right now.
1Feb
Squat 155
Press 80
PC 105
3Feb
Squat 160
Bench 120
Deadlift 210
5Feb
Squat 165
Press 85
PC 110
9Feb (pushed right a day because of work)
Squat 170
Bench 125
Deadlift 220
11Feb
Squat 175
Press 90 (slow bar speed last two sets)
PC 115
13Feb
Squat 180
Bench 130 (very slow bar speed last set)
Deadlift 230
I didn't see a sticky on posting guidelines in here so if I fucked something up let me know. Criticism welcomed. I see other folks update every day they workout, I figure I'll do the same. It's a little frustrating backsliding on the weight so much from last year, but it's been nearly a year so I figured I'd just start over. My bench gets nowhere. My right shoulder is fairly weak, it was usually the first thing to weaken in bench & press last year as it is now.
Picked up PPFST2 and have been reading that to prepare for moving beyond novice training. From reading SS and PPFST2 it seems most novices take 6 months of regular lifting to stall in a way that deems they've moved beyond novice level. I don't know if this includes resets every couple of months, but I get the feeling my bench will stall within the next two workouts, as will my press.
I gained 6 or so lbs, and yet added 160 lbs to my Deadlift and 100 lbs to my squat. I've always been lean, and before lifting I'd only done calisthenics for several years. I believe diet and inadequate sleep have interfered with weight and larger strength gains.
It hasn't been until a month ago that I've resumed the novice program, having inconsistent lifting/calisthenics workouts since March '09 beyond my control (military).
10Jan, Assessment workout (add 10 lbs per set doing 5 rep sets). All weights in pounds.
Squat 125
Bench 95
Deadlift 175
Novice program. For warmup: 2x5x45lbs, then 40/60/80% 5RM max, 3x5 work sets listed below
14Jan
Squat 130
Press 85 (very slow bar speed last two sets)
Power Clean 90 - I went with 3 sets of 5, since a set of 3 reps didn't seem like enough time for me to 'feel out' issues with my technique. Though I'm not sure if this will interfere with performance since I'm lifting more in a shorter time span.
16Jan
Squat 140
Bench 100
Deadlift 185
19Jan
Squat 145
Press 75 (minor reset to prevent an early stall)
PC 100
21 Jan
Squat 150
Bench 105
Deadlift 195
Temporary insanity, I took a week off here and did some cross-fit because I thought it'd be better suited to work (deployment). Then said fuck it, I'd rather focus on pure strength right now.
1Feb
Squat 155
Press 80
PC 105
3Feb
Squat 160
Bench 120
Deadlift 210
5Feb
Squat 165
Press 85
PC 110
9Feb (pushed right a day because of work)
Squat 170
Bench 125
Deadlift 220
11Feb
Squat 175
Press 90 (slow bar speed last two sets)
PC 115
13Feb
Squat 180
Bench 130 (very slow bar speed last set)
Deadlift 230
I didn't see a sticky on posting guidelines in here so if I fucked something up let me know. Criticism welcomed. I see other folks update every day they workout, I figure I'll do the same. It's a little frustrating backsliding on the weight so much from last year, but it's been nearly a year so I figured I'd just start over. My bench gets nowhere. My right shoulder is fairly weak, it was usually the first thing to weaken in bench & press last year as it is now.
Picked up PPFST2 and have been reading that to prepare for moving beyond novice training. From reading SS and PPFST2 it seems most novices take 6 months of regular lifting to stall in a way that deems they've moved beyond novice level. I don't know if this includes resets every couple of months, but I get the feeling my bench will stall within the next two workouts, as will my press.