Is this Linear Progression?
I am 32 years old, started at 163 lbs/10% body fat. I have been on starting strength for about 6 weeks. I was 178lbs yesterday/15% body fat.
Starting Squat: 145
Last Workout: 225x5
Starting Deadlift: 275
Last workout: 310x5
Starting Press: 85
Last Workout: 110x5
Starting Bench: 135
Last Workout: 180 x 4
Starting Clean: 45
Last Workout: 135 x 3
Starting at 215 lbs on squat, my progress has slowed. When I move up a weight the first workout is usually 5,4,3 reps, with the next workout 5,5,5. Is this still linear progress? I am resting exactly 7 min between sets.
On my presses it sometimes takes till the third workout to hit all my reps for all three sets. In your book, SS 3rd edition, you say that getting suck is any day you miss a single rep, but on this forum, others define getting stuck as three workouts in a row where you don't hit all your reps.
How should I proceed? Continue on as I am? Do a deload? Have Wednesday as a light day?
On a separate note, I have been a distance runner since middle school and have had knee pain since I was 15 years old. Around week three or four of your program, my knee pain disappeared. I am truly amazed. Thank you for writing a great book.
That's linear progress. And pretty good. How have you only put 35lbs on your DL though? (compare to 45 on the bench). If you feel like you can load it more aggressively (say 10lbs vs 5lbs per workout) then do so.
How tall are you ? And how are you getting those body fat readings ? if it's BIA... then you can toss them. (you'll note that the numbers you have suggest that you went from 150 lbs LBM to 151.3 lbs.... possible, but unlikely.)
Those numbers are quite respectable, I'd say just keep going as you are. And are you loading your press by 2.5 lbs ?
I am 5'10''. I do not have 1.75 lb plates. I will have to make some. I will keep going as is. Thanks for the tips.
Yes, microload your presses.
This has been my experience too. Chronic tendinitis for 3 or 4 years that got so bad I couldn't walk up the stairs or drive a car.
Originally Posted by edwardmgonzalez
I have regained 100% mobility an can play soccer again. What gave me such a bad bout of tendinitis? Either half squats, playing on a hard pitch or a combination of both.
Good progress btw.
So, on a related note, when is a deload called for? When is it time for Wednesday to be a light day? These are things not covered in the SS book. Thank you.
I'd like to say that when your recovery is taking a hit you'd know, but that probably isn't true for novices. At those squat weights you're probably at least near the point where a light squat day would be beneficial, so anytime you want to program one in probably wouldn't be a bad time. The worst that happens is you don't progress quite as fast as you might otherwise. Just try a light day and see if you feel like it was beneficial the next time you squat heavy.
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