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Hoping for quick guidance on Advanced Novice
Hi,
I searched threads and wasn't able to find quite what I was looking for, so hoping I can get some quick help.
36/m. Stopped weightlifting for past few years due to a bit due to injury/illness (frozen shoulder, separated ribs, knee surgery, ulnar shortening + wrist arthroscopy surgery, etc. ) All healthy now, so back at it. Started up on Starting Strength in mid-October. 3.5 months results has gotten me to :
Weight: 176 --> 191 lbs
Squat: 155 --> 360 lbs
Bench:165 --> 225 lbs
Press: 105 --> 140 lbs
Deadlift: 215 --> 385 lbs
Power Clean: 95 --> 135 lbs (my technique is a cluster yet so I'm not advancing till it gets better)
Hoping to get guidance on my next steps...Right now, I'm doing this:
Workout A: squat, bench/press alternate, deadlift
workout B; 80% squat, bench/press alternate, power clean
I made a light squat day since I just wasn't recovering quick enough for another heavy squat...I figured adding power clean would make it 'extra' light.
Regardless, even with this light day, I am unable to pull my deadlifts after heavy squats now. i have rested after 10-15 minute rest to my final deadlift work set, added extra day of recovery, eating 3500-4000 calories across 4-5 meals, good night sleep, etc. I literally can't get the barbell off the ground after my heavy squats - but if I do deadlifts before squats every now and then, I can pull the 1x5 with some good speed, but then that definitely tanks my squats a bit.
My squats I am usually missing by a rep or two one workout, but after my 'light day', by my third workout, I have been getting full 3x5, so I've been going up about 5 lbs/week the past month (fail once, light day, then I hit it). I haven't had a hard reset on anything yet as I 'eventually' get it within 3 workouts still, particularly if I cheat and do deadlift/squat out of order sometimes.
From what I can gather, looks like I should be moving to this advanced novice program:
Week A
Day 1: squat, bench, chin-ups
Day 2: front squat or 80% back squat, press, deadlift
Day 3: squat, bench, pull-ups
Week B
day 1: squat, press, chin-ups
day 2: front squat or 80% back squat, bench press, power clean
day 3: squat, press, pull-ups
I feel like I'd like to throw some more power cleans in day 1 or 3 since mine aren't super heavy yet, and then try for another deadlift progressions on Week B, Day 2, but not sure if I'm getting greedy? Should I go with advanced novice (not be greedy with Power cleans and an extra deadlift), do a greedy advanced novice, or should i be adjusting other items?
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