Following the novice program SS

[zigaroo]

http://startingstrength.com/resource...t=46522&page=1

Bodyweight around 179 lbs

First workout with barbells since january

Squats 120 lbs x5 x2
140 X5
180. X5 x3

Bench 95 lbs x5
115 x5
125 x5 x3

Deadlifts 135 lbs x5 x2
205 x5


Feel free to comment on warm ups... I'm not that good at planning them!

[Adam Skillin]

http://startingstrength.com/resource...t=46522&page=1

Bodyweight around 179 lbs

First workout with barbells since january

Squats 120 lbs x5 x2
140 X5
180. X5 x3

Bench 95 lbs x5
115 x5
125 x5 x3

Deadlifts 135 lbs x5 x2
205 x5


Feel free to comment on warm ups... I'm not that good at planning them!

Start with the empty bar for everything. Work up in increments that get you to your work weight in about 4 jumps. After doing 5's with the first couple weights, do 3's, 2's and singles as you approach the work weight.

[foothills_g]

Hello,

I just started recently as well. There is a great FAQ that has tons of info (in addition to the book, obviously) and a warmup calculator. I have a spreadsheet where I chart my progress on the main page, and then have the warmup formulas programmed in to a second page so I can just plug my work set in and it does the math for me.

here is a link:

http://startingstrength.wikia.com/wiki/FAQ:The_Program

[zigaroo]

Start with the empty bar for everything. Work up in increments that get you to your work weight in about 4 jumps. After doing 5's with the first couple weights, do 3's, 2's and singles as you approach the work weight.

Alright... I wasn't sure how I was suppose to put everything up just by reading the book

[zigaroo]

I find that the weights are not all in the same "level" by that I mean that I'm not that bad for squats and deadlifts (for a novice) but my bench pretty sucks at this time. I think I will see the small increments coming faster for all my lifts before my bench.

[zigaroo]

I'm glad I'm coming back to barbells after a month of struggle to figure out how to plan correctly my training.

And thanks foothills for the link, it might be a useful resumee of the way to approach programming for a novice just like me!

[zigaroo]

Squats 45 lbs x5 x2
95 x5
115 x3
140 x2
165 x1
190 x5 x3

Press 45 x5
65 x5
75 x2
85 x1
95 x5 x3

Deadlifts 170 x5
200 x2
230 x5

And some curls and etc. for finishing the workout

I think I got the trick for warm-ups

[zigaroo]

Start with the empty bar for everything. Work up in increments that get you to your work weight in about 4 jumps. After doing 5's with the first couple weights, do 3's, 2's and singles as you approach the work weight.

How did you find my warm up in my workout of the day?

[Adam Skillin]

How did you find my warm up in my workout of the day?

Much better!

[zigaroo]

I talked with my school teacher about warming up:
He said that what I do is perfect (showing him up my last workout as on this thread) but that I could do something like 20 reps with a pretty
light weight (without exhausting yourself) following the Sergei approach. It would make a rush of blood that wouldn't exhaust my "energy for strength".

So I'm thinking about that...