cracking on

[sammyc]

Hey guys just after some advice, done bodybuilding style training for 3 or so years,
and now come to my senses! Never really followed a programme before just blasted my muscles. My question is do you think I would benefit from SS or more advanced programming. I recently tested my bench, squat and deads for 5's and got the following....

Squat: 120kg
Bench: 115kg
Dead: 180kg

I have only just really started proper squatting and won't to get the three wheels.

[Mark Edward]

I would do the linear progression until it beats you down too much to continue. A 264 lb squat isn't really that much unless you're really short, so just do SS as prescribed. It should start getting tough to continue in maybe another 100 pounds, I would imagine.

Edit: I guess I mean small rather than short.

[LimieJosh]

I agree. Almost everyone, no matter how long they have been training, can eek out some additional quick gains from following a novice linear progression. Dont run from the "novice" tag, embrace it for as long as it allows you to.

[sammyc]

cheers for the quick reply guys! time to get stuck into linear progression! not too sure what to start on regards bench, deadlift, and press as i dont want to stall to early.

[Mark Edward]

The answer is "light". It'll get fuck-you heavy soon enough.

[LimieJosh]

cheers for the quick reply guys! time to get stuck into linear progression! not too sure what to start on regards bench, deadlift, and press as i dont want to stall to early.

Follow the protocol for picking the correct weight - warm up with sets of 5 incrementally increasing the weight that while you can still perform 5 reps the bar speed is slower.