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Thread: Novice Linear Progression: Is a 405# Squat realistic?

  1. #1
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    Default Novice Linear Progression: Is a 405# Squat realistic?

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    I restarted Starting Strength in November 2009 with the aim to eat, sleep, and not miss any workouts. My bodyweight was 178 pounds at 5'9. I started my squat at 185 pounds, and have added 5 pounds per workout since. Yesterday I was squatting 315 for sets across with a body weight of 188 pounds.

    In your experience, do you think I can take the basic linear progression all the way to 405 pounds? I should be there in another 2 months, and I should weigh at least 200 pounds by then.

    I just got a belt, shoes, and knee sleeves. Up to this point I have been working out in my bare feet and pajamas in my basement. The belt and shoes haven't arrived yet, but the knee sleeves are really making a difference.

    Stats as of 1/11/2010
    5'9 @188 pounds
    Squat 315
    Deadlift 315 (Grip and lower back are my weak links)
    Press 145
    Bench 200
    Power Clean 135 (No bumpers yet)

  2. #2
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    No one can really say. All the people that I've with a 400 squat on SS have weighed over 200 though. Have you started programming light squatting days yet?

  3. #3
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    DP
    Last edited by Mr.City; 01-12-2010 at 02:14 PM.

  4. #4
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    Quote Originally Posted by IWillLiveFreeOrDie View Post
    Yesterday I was squatting 315 for sets across with a body weight of 188 pounds.

    Stats as of 1/11/2010
    5'9 @188 pounds
    Squat 315
    Deadlift 315 (Grip and lower back are my weak links)
    Press 145
    Bench 200
    Power Clean 135 (No bumpers yet)
    How are you squatting 315 for sets across with a lower back too weak to pull more than 315?

  5. #5
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    Quote Originally Posted by PMDL View Post
    How are you squatting 315 for sets across with a lower back too weak to pull more than 315?
    It is mental. I had 2 ruptured discs about 10 years ago, and I have a slight mental block about the deadlift. It is silly I know. I'm hoping the belt alleviates the issue.

    My grip is really weak at the moment too, but that has improved lately. I'm deadlifting tomorrow so we'll see if I can break through.

    ETA:
    Mr. City, I haven't changed any of the programming from the basic SS workout. I alternate Workout A and B, do 3 sets of 5, and add 5 pounds per workout.

    I shouldn't have a problem breaking 200 pounds. I was 206 last Summer before I dropped down to 178. I'm going to start a log here in a few days in which I will explain all of that.
    Last edited by IWillLiveFreeOrDie; 01-12-2010 at 02:41 PM.

  6. #6
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    A belt will definitely help your back issue with the deadlift.
    Last edited by Mr.City; 01-12-2010 at 05:58 PM.

  7. #7
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    Quote Originally Posted by IWillLiveFreeOrDie View Post
    I restarted Starting Strength in November 2009 with the aim to eat, sleep, and not miss any workouts. My bodyweight was 178 pounds at 5'9. I started my squat at 185 pounds, and have added 5 pounds per workout since. Yesterday I was squatting 315 for sets across with a body weight of 188 pounds.

    In your experience, do you think I can take the basic linear progression all the way to 405 pounds? I should be there in another 2 months, and I should weigh at least 200 pounds by then.

    I just got a belt, shoes, and knee sleeves. Up to this point I have been working out in my bare feet and pajamas in my basement. The belt and shoes haven't arrived yet, but the knee sleeves are really making a difference.

    Stats as of 1/11/2010
    5'9 @188 pounds
    Squat 315
    Deadlift 315 (Grip and lower back are my weak links)
    Press 145
    Bench 200
    Power Clean 135 (No bumpers yet)
    My 1rm squat is 205kg at the moment and I can do (just!) sets of 3x5 @ 185kg (~400b), at 113kg bw, basically linear progression but mixed in with a lot of training for a sport. So it's possible, but I think, as others have mentioned, you'll need to be heavy to do it.

  8. #8
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    405 for 1 rep? i believ so. i hit 370 for a single when my 3x5 was around 315. 3x5 has gone up 40lbs and havent tested 1rm but im sure im close.
    as for 405for a 3x5, ill have to let you know once i get there (if i can)

  9. #9
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    405 for sets across William. Good luck to you!

    My whole point of this is to try and take the linear progression as far as I can before I switch to the Texas Method. I feel like I have it in me. I just wanted to get the collective wisdom of others here, and see what their experience was. The weight is just now starting to feel heavy.

  10. #10
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    starting strength coach development program
    Keep in mind that in order to take linear progression to its utmost limits, you'll have to make some slight changes to the program: a light squat day, cutting down on deadlifts, microload, etc. Your lifts are similar to mine (you got me in the press and your squat is very close to mine (320) and mind you, I'm around 238 lbs), so you're either very strong or I'm slacking. Best of luck.

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