Reply With QuoteYou've hit some impressive numbers in 8 weeks. Be interested to know you're height and weight? I believe in the efficacy of SS but I also believe that if something works then keep doing it until it doesn't.
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training program for beginner
i bought a power rack, bar and some weights about 8 weeks ago and started training. i hadn't read your starting strength book so i just did my own thing. i got put on to your book during the week and just finished it. now i'm not sure what to do with my training. i was doing this:
day 1
squat with the bar low on my back: 3 sets for 5 reps
bench with a pause on my chest: 3 sets for 5 reps
bench with an extra long pause on my chest: 3 sets for 4 reps
chinup: 1 set for as many as i can
day 2
deadlift: 3 sets for 5 reps
standing overhead press: 3 sets for 5 reps
front squat: 3 sets for 4 reps
chinup: 1 set for as many as i can
day 3
squat with the bar high on my back: 3 sets for 5 reps
bench with no pause: 4 sets for 6 reps
row or stiff leg deadlift: 3 sets for 8 and 6 reps respectively
chinup: 1 set for as many as i can
i decided to lift weights to get stronger for work and drop some weight. i'm a scaffolder, and we're routinely scaling multiple stories, lugging 120 kg of gear on one shoulder, hoisting 20 kg standards overhead, and carrying 100 plus kg ladder beams, among other things, in excess of 100s of carries every day. the first couple weeks of training i was feeling beat up and weaker at work but now i'm feeling better and can tell the increased strength is making work easier
i haven't managed to lose any weight but my strength in the lifts has gone up. currently:
squat with the bar low on my back: 3 sets for 5 reps with 170 kg
bench with a pause on my chest: 3 sets for 5 reps with 120 kg
bench with an extra long pause on my chest: 3 sets for 4 reps with 115 kg
deadlift: 3 sets for 5 reps with 200 kg
standing overhead press: 3 sets for 5 reps with 70 kg
front squat: 3 sets for 4 reps with 110 kg
squat with the bar high on my back: 3 sets for 5 reps with 150 kg
bench with no pause: 4 sets for 6 reps with 125 kg
row or stiff leg deadlift: 3 sets for 8 and 6 reps with 80 and 140 kg respectively
i just kept adding weight to the lifts each time i did them. a couple times i only managed 4 reps on the last set of the bench with a short pause and on the overhead press but i just added more weight the next time and carried on. at first i was able to add more weight, but lately i've only been adding one 1.25 kg plate to each side
after finishing your book yesterday, i see i've been doing it wrong. should i just continue with my current weights but with the program outlined in your book? at the moment, i would like to get a little bit stronger and try to lose about 5 kg so work is a breeze. after that, i want to cut training down to the bare minimum just to keep the strength i've gained because i actually hate lifting weights. i'd rather be out riding or at the bar. any pointers on what to do now and what to reduce things to once i'm happy with my strength would be good
by the way, your book was pretty good too. i skimmed over the technical stuff as i'm just a beginner but i found it easy to read and i generally don't read much but the paper at smoko. wish i knew about it a couple months ago, i would probably be farther ahead at the moment and ready to scale things back
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You've hit some impressive numbers in 8 weeks. Be interested to know you're height and weight? I believe in the efficacy of SS but I also believe that if something works then keep doing it until it doesn't.
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Eugene? Is that you?
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This did cross my mind. Or stonecockrider.Originally Posted by Tom Campitelli
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Yep, smells like troll. This is my favourite bit " i actually hate lifting weights. i'd rather be out riding or at the bar".
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Who would bother typing all that out if this wasn't authentic? If it is a troll then people are really, really weird. When do they get the time to pursue such a sad and lonely hobby?
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Glenn Pendlay would.
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Stone rider would. And the lack of capitalization was his thing
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Remember that thread where Glenn in disguise was totally outed as being Glenn, and then some guy bizarrely started sticking up for him which prompted Rip to question HIS Glenn-ness? It was one of the first threads I read on here and I could not stop laughing.
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Truly bizarre. OP, if you are serious get Practical Programming for Strength training 3rd ed - it addresses your questions. If you are a troll, get a life. You're wasting time you'll never get back.
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