This is my first post. I have been using a program similar to Starting strength for 6 weeks. I started with only the bar, and added 10 lbs per week. Here is my current plan.
5x5 Squat (lowbar)
5x5 Overhead Press
3 x failure Pullups
5x5 Bench Press
5x5 Barbell Row
3 x failure Dips
Workouts have consisted of ABA, BAB, etc...
1. body weight Squat / Deadlift
2. 1.5 times body weight Squat
3. 2 times body weight Deadlift
Here are the results of my most recent workout.
Squat: 195 lbs 5x5
Overhead Press 125 lbs 5x5
Deadlift: 175 lbs 1x5
I am close to stalling on Overhead Press and am trying to figure out what to do. Should I try to increase the weight 3 times and see if anything happens, and soft deload?
Any help will be appreciated. I can see my muscles for the first time in my 30 year old life. My legs, chest, and shoulders are improving. I'm hoping that my added muscle mass will help my small spare tire diminish.
End of my novel. Each post will be MUCH shorter.
Squat: 5 x 5 - 205 lbs
Bench: 5 x 5 - 145 lbs
Row: 5 x 5 - 145 lbs
I broke the 200 lbs mark! Yeah!
I had to skip my last 2 workouts due to a stomach virus, so I couldn't wait for todays workout. It was awesome! I surpassed my first goal of the bodyweight squat!
Squat: 4x5 215 lbs
Bench: 5x5 155 lbs
Row: 4x5 155 lbs
I had my greatest workout yet. I got up to 2 45lb plates on each side! I love squats, because I get to lift heavy weight and really feel my body working.
Squat: 5x5 225 lbs
Overhead Press: 5x5 115 lbs
Deadlift: 1x5 205 lbs
Dips: 3x failure 15, 7, 4
Another great workout. I found some good stretches to increase leg flexability for my squats (stronglifts.com).
Squat: 5x5 235 lbs
Overhead Press: 5x5 120 lbs
Deadlift: 1x5 225 lbs
Great workout today. I'm finally over the cold/flu thing that I had. My bench press felt great. When I restarted in February, I went back to the bar only and added 10 pounds each week. I'm finally getting up in the range where I feel like I'm making progress.
Squat: 235 lbs 5x5
Bench: 165 lbs 5x5
Row: 165 lbs 5x5
Had a great workout today. I'm getting ready to stall on the overhead press, I have trouble getting all 5 reps in the the 4th and 5th set.
Squat: 245lbs 5x5
Overhead Press: 125lbs 5x5
Deadlift: 255lbs 1x5
Don't let the overhead presses bug you. Switch to behind-the-neck presses, seated dumbell presses, or arnold presses. These are all great shoulder builders: http://www.exrx.net/Lists/ExList/Sho...l#anchor166631
Everytime you stall, switch your exercises for certain bodyparts. You may wanna switch back squats for front squats if your progress for your leg strength starts to get bumpy.
I had my first workout in almost 2 weeks. I went on vacation fully intending to continue my workouts, but was slammed with the flu which left my weak and lifeless. What I discovered in my workout today was that my strength levels hadn't changed, but my endurance levels had. I began sweating much earlier in the workout, and could only squeak out 3 of the 5 sets - this due to being exhausted. I could have done 2 more sets had I twice the amount of time to work out. Recovery between sets took much longer.
Still, the workout was great. I had anticipated having to alter it, but was encouraged that I didn't have to drop weight.
Squat: 245 3x5
Bench: 175 3x5
Row: 175 3x5
Pullups: 5, 5
Great workout today. I had more time to stretch and warm up which made a real difference.
Squat 255 lbs 4x5
OH Press 115 lbs 4x5
Deadlift 225 lbs 1x5
dips 12, 5