Bigger deload + big steps or smaller deload + small steps

[Corrie]

Hi Mark,
I ordered my book about two weeks ago and haven't received it yet, so I appologize if this is covered thoroughly in the reading.

I've been doing an LP program for about 3 months now, mostly just focusing on back squat, deadlift and bench press, doing each lift once a week with squats sometimes twice.

I was 5'6 140lb when I started. I am currently 5'6 160lb.
I was able to take my squat from 95lb to 155lb (2 reps)
My deadlift went from about 135 to 225
My bench went from 75 or 80 to about 120.

Now I know when I start the actual SS program I will be deloading with the goal to arrive at my PRs within 4-6 weeks, but I was wondering if it was better to reduce my deadlift and squat to a level where 5lb increments will get me there in 4-6 weeks, or if I should stick with the 10lb jumps that the normal program uses.

I just don't want the first month to be less than optimal considering I can lift a significant amount more than I will be lifting, and have been doing so consistently for a few months.

Thank you.

[MikeC1]

Did you order Practical Programming? That would have a lot of valuable information for you.

Do you have a set/rep scheme for your lifts that you are trying to stay in? Do you know what you can lift for 5 reps in the 3 lifts?

What gave you the idea that you should wait 4-6 weeks before lifting heavy. There is a standard template in the programming section of Starting Strength describing how to determine your starting weights. It does not involve any deloading, but rather finding the correct weight for the first session (and therefore the following sessions). In fact, if you don't have a reason to deload, that would be an especially poor decision and use of your training time since going too light for an extended period may result in some detraining.

[skipbeat]

I would probably just do the standard procedure for novices where you start with the bar and add weight until form suffers, then finish your set at that weight. Remember, starting too light is better than too heavy, and you can always make bigger jumps while avoiding the soreness of the first week.

There's also the issue with miscalulating how much you can do when switching rep ranges. How do you know how much you can squat for 3x5 when you've been doing doubles? The standard procedure is the way to go when introducing new things to your program. I just recently did it for front squats on my light day, and have made several 20lb jumps while getting the practice in and avoiding unnecessary soreness.

[msingh]

Sounds liek you fucked up, 20lb were probably fat.

[Corrie]

What gave you the idea that you should wait 4-6 weeks before lifting heavy. There is a standard template in the programming section of Starting Strength describing how to determine your starting weights. It does not involve any deloading, but rather finding the correct weight for the first session (and therefore the following sessions). In fact, if you don't have a reason to deload, that would be an especially poor decision and use of your training time since going too light for an extended period may result in some detraining.

It says it in the book or Mark said it in the forum that if you've already been lifting then you should aim to hit your PRs in 4-6 weeks.

But I will just go by the standard procedure in the book. Thanks.

[MikeC1]

You have less than a bodyweight squat for 2 reps. Not to be harsh, but that doesn't quite count as "already been lifting".

And didn't you say you haven't read the book yet?

[Corrie]

You have less than a bodyweight squat for 2 reps. Not to be harsh, but that doesn't quite count as "already been lifting".

And didn't you say you haven't read the book yet?

I don't take it as harsh, I understand that I'm not lifting anything heavy yet, but I think 3 months of solid lifting should count as already been lifting especially in the context of a book that is meant for absolute beginners. However, I do see where you're coming from and realize I'm a complete beginner when you look at the big picture.

And yeah, I couldn't wait the 2 weeks for it to come so I had downloaded a copy and got started on it. The book came last night though so I'm all set.

Anyways, thanks for the advice MikeC1, I'll just play it safe and stick to the exact guidelines that the book lays out.

[skipbeat]

Good luck getting through the squat chapter lol.

I think 40-60lbs over BW squat 3x5 is when the weight actually starts feeling heavy, that's just my guideline to take them seriously or not.

EDIT: that's too general, I mean guys < 180lbs.