starting strength gym
Results 1 to 2 of 2

Thread: Hoping for quick guidance on Advanced Novice

  1. #1
    Join Date
    Nov 2013
    Posts
    27

    Default Hoping for quick guidance on Advanced Novice

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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?

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,559

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •