A loooong post about me and request for transition advice.

[applescruffette]

Damn. I have to pay more attention, or at least do a tiny bit of homework by searching previous posts so I look like less of a dill.

[Bloodninja666]

Just to further drive home the point these other guys are making- 5'8 154 pounds is skinny! The fact that this is still your weight after a year on a lifting program means you didn't eat enough, and hence the lack of progress. Despite your protestations, I don't think there is any way you were eating much more than 2500 calories per day over the last year.

There is an online SS wiki that lays out the program pretty well. Read that and get a start while you wait for your book.

I think 3 sets versus 5 sets will make a big difference for you in terms of workout-to-workout progress if you eat right.

Load your overhead press and bench 2.5 pounds at a time.

[Tom Campitelli]

To add to the chorus, you need to get Starting Strength and you need to read it. Then you need to actually do what it says including drinking a gallon of whole milk a day.

[IWillLiveFreeOrDie]

What do you typically eat in one day? Make a list, and then figure out what the protein/calories are for a day. I kept a food log for a month, and that is when I realized I wasn't eating as much as I needed. I would barely get 100g of protein on a good day, and average day would be in the 60-75g range.

You should aim for 180-200g per day. Don't eat for what you weigh now, but for what you need to weigh. A gallon of milk has 128g.

Everyone is going to tell you to eat more because we have ALL tried to do the program on maintenance calories and stalled. Don't think your existing fat stores can make up for a lack of calories and protein.

Do the basic program. Don't do any assistance exercises for a while. Add in dips, pullups, and chinups first. Actually, weighted situps may be good for you first.

Do you have a log? Start one and track your workouts and food.

Good luck,
Sean

[Dastardly]

Haha, you guys are funny bunch.

The lack of humor on stronglifts forum nearly killed me.

I am indeed male, I eat well. Some single meals I have probably hit the 2000kcal mark. But as a rough guess I probably average 4000kcal per day. I have never managed to calculate it as the meals I eat are quite complicated in terms of ingredients.

I still have enough bodyfat to suggest I am not undereating, but I am definetely NOT trying to keep weight down. I eat at every opportunity and will eat more if it turns out its not enough.

I think I will get this thread moved to training logs and list my transition training. I will start doing main lifts using SS 3x5 method. But I will start at fairly low weight as is recommended.

But I think I will replace deadlifts with good morning as per Bill Starr method. 3x8-10 After squat. Just temporarily.

[gzt]

Or... you could deadlift.

[Dastardly]

Or... you could deadlift.

[Mr.City]

Haha, you guys are funny bunch.



I think I will get this thread moved to training logs and list my transition training. I will start doing main lifts using SS ramping weight/1 working set protocol. But I will start at fairly low weight as is recommended.

But I think I will replace deadlifts with good morning as per Bill Starr method. 3x8-10 After squat. Just temporarily.

What?

[radiator41]

Get the books. Read the books. Eat. Do the program. It'll work...

[Dastardly]

What?

Sorry, I think I mixed myself up with some other Rippetoe thing I read. Major fuck up, I thought SS used the top set as the working weight.

Re-reading now. Basically, Ill do main lifts with normal SS method. Whatever that might be.



how embarassing.

Ok then, if SS is indeed 3 sets of 5 at working weight. Then what should I be squatting from now?

I can probably do 82.5kg 3x5. I worked up to 90kg badly, by forcing myself. can do 90kg 3x3

Dropped down all the way to 60kg on my first session of 2010 a couple days ago. Did 5 working sets and managed to end up with loads of DOMS from brief break of lifting.

If I am working at this submaximal weight, is 3x5 still a good idea? shall I continue to use 5x5 till it gets heavier. Or shall I start 3x5 immediately at a weight closer to my 3x5 max. Say 75kg?