starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 17

Thread: New Lifter - Failed My First Lift - What Now?

  1. #1
    Join Date
    Apr 2024
    Posts
    21

    Default New Lifter - Failed My First Lift - What Now?

    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    New Lifter doing LP for 8 weeks - 3 days a week

    Age: 49 years 6 months
    Height: 5'8"
    Weight: 180 lbs
    Eating: 3000 Calories a day

    Current Lifts
    Squat 230x5x3 (adding 5 pounds each time)
    Deadlift 265x5x3 (adding 10 pounds each time) had taken a week off due straining my back with poor technique. Fixed that and continued on.
    Bench 170x3x3 - 170x2x2 - 170x1x1 - FAILED (adding 2 pounds now)
    Press 117x4x4 (adding 2 pounds now)

    So I failed my first life yesterday on the Bench. I was able to push out the above set/reps (Total 14 reps) before I failed. Should I stay at 170 until I can push out 15 reps or should I shrug it off and add 2 pounds on Friday?

    Thanks for any insight

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,832

    Default

    Repeat the numbers next time you bench.

    The First Three Questions | Mark Rippetoe

  3. #3
    Join Date
    Apr 2024
    Posts
    21

    Default

    Quote Originally Posted by Mark Rippetoe View Post
    Repeat the numbers next time you bench.

    The First Three Questions | Mark Rippetoe
    Thank you for information!

  4. #4
    Join Date
    Dec 2016
    Location
    Albany, Western Australia
    Posts
    113

    Default

    Someone else will probably say this but why are you doing 3 sets of deadlifts?

  5. #5
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,832

    Default

    Quote Originally Posted by Martin Shenfield View Post
    Someone else will probably say this but why are you doing 3 sets of deadlifts?
    Good question. I read too fast.

  6. #6
    Join Date
    Apr 2024
    Posts
    21

    Default

    Quote Originally Posted by Mark Rippetoe View Post
    Good question. I read too fast.
    That was a typo on my part. I am doing 1 set of deadlifts for 5 reps

  7. #7
    Join Date
    Apr 2024
    Posts
    21

    Default

    Went to the gym this evening. Was feeling run down but was eager to train. However, it did not go to plan. I did weigh myself again and I'm at 186 lbs.

    Squats were hard but doable at 235x5x3

    Bench I pushed with all my might with proper form etc. 170x3x1, 170x2x1, 170x1x1 at this point I felt like I should do some work for the night and did 160x4x4. When failing like this should I just try to push out singles until I get to 15 reps? I probably could have at the expense of time.

    I only added 5 lbs to the DL so eekd out 270x5x1

    For rest, I get about 10 hours of physical rest and about 6 hours of sleep. 6 hours has been my natural amount for most of my life where I wake up automatically and I just rest until it's time to get going for the day. Starting the program doesn't seem to have affected my sleep duration. Sleep hygiene is good, no tv or phone, dark cool room, no distractions really.

    Thank you for the help

  8. #8
    Join Date
    Apr 2023
    Posts
    476

    Default

    You want to keep volume the same as much as possible: otherwise you run the risk of digging yourself a "hole" if you fail repeatedly. If you can only do singles, you can probably reduce the weight until you can at least get triples.

    Being unable to complete subsequent sets, especially after (presumably) 168 moved for 3x5, means it's a fuel issue. Eat a bigger breakfast. Sleep more, and eat more. Not "a lot" or "what has always been enough before", more than you are now

  9. #9
    Join Date
    Apr 2024
    Posts
    21

    Default

    Quote Originally Posted by Eric17 View Post
    Went to the gym this evening. Was feeling run down but was eager to train. However, it did not go to plan. I did weigh myself again and I'm at 186 lbs.

    Squats were hard but doable at 235x5x3

    Bench I pushed with all my might with proper form etc. 170x3x1, 170x2x1, 170x1x1 at this point I felt like I should do some work for the night and did 160x4x4. When failing like this should I just try to push out singles until I get to 15 reps? I probably could have at the expense of time.

    I only added 5 lbs to the DL so eekd out 270x5x1

    For rest, I get about 10 hours of physical rest and about 6 hours of sleep. 6 hours has been my natural amount for most of my life where I wake up automatically and I just rest until it's time to get going for the day. Starting the program doesn't seem to have affected my sleep duration. Sleep hygiene is good, no tv or phone, dark cool room, no distractions really.

    Thank you for the help
    Just watched Nick D's video on Press and Bench Press Programming. It seems like going down to 160 wasn't the way to go so on the next workout I will push out 15 reps of 170 lbs with whatever set/rep scheme I can.

  10. #10
    Join Date
    Apr 2024
    Posts
    21

    Default

    starting strength coach development program
    Our posts were both in the cue apparently, I will make sure to be better fueled. Two weeks ago a few hours before my session I ate a pound of 93% lean ground beef scrambled with some American cheese, so about 1000 calories and 100g of protein. I felt like a million bucks in the gym and my squats felt like I was attached to SpaceX Starship. I'll give that a try again as the past two weeks I've been focusing more on carbs before a session.

Page 1 of 2 12 LastLast

Posting Permissions

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