Following the novice program SS

[zigaroo]

On the first workout, what should I do with my weights if I've been experiencing detraining in strength (been a year that I didn't work it out)? I know what Rip is saying in his books about detraining and what to do on the first workout, but the average is to start with approximatively 85 lbs on the squat.. the problem for me is that I'm able to do 135lbs X 5 reps easily but I don't want to be greedy or to do too much (how should I put my DL and my others lifts on this?)

[Adam Skillin]

On the first workout, what should I do with my weights if I've been experiencing detraining in strength (been a year that I didn't work it out)? I know what Rip is saying in his books about detraining and what to do on the first workout, but the average is to start with approximatively 85 lbs.. the problem for me is that I'm able to do 135lbs X 5 reps easily but I don't want to be greedy or to do too much (how should I put my DL and my others lifts on this?)

Start with the bar. Do a set of 5. Add 5 kg. Do a set of 5. Repeat. The first set that slows down by rep 5 is your work weight for the day, so do 2 more sets of 5 at that weight, then call it a day. Just like a brand new beginner.

[zigaroo]

Start with the bar. Do a set of 5. Add 5 kg. Do a set of 5. Repeat. The first set that slows down by rep 5 is your work weight for the day, so do 2 more sets of 5 at that weight, then call it a day. Just like a brand new beginner.

Alright, I'll give you a feedback... going to the gym!

[zigaroo]

Wed
24/12

Squat
45lbs x5
65x5
85x5
105x5
115x5x3

Press
45lbs x5
50x5
60x5
70x5x3

Deadlift
45lbs x3
95x6
115x5
135x5
145x5
135x5

[zigaroo]

Fri
26/12

Squat
45lbs x5x2
75x5
95x3
105x2
125x5x3

Bench
45lbs x8
65x5
85x5
95x5
115x5x3
Don't move the soulders...

Deadlift
95lbs x5x2
105x5
115x4--- I should have done better for a warm-up!
135x3---/
155x5
Place the feet and hands larger... corrected the position

[zigaroo]

Sun
28/12

Squat
45lbs x5x2
75x5
95x3
115x2
135x5x3

Press
45lbs x5
55x5
65x4 (should have been 2...)
70x1
80x5x3

Deadlift
110lbs x5
140x2
170x5

[zigaroo]

Happy New Year!
Fri
2/1
Couldn't go earlier... vacation for 2 days and gym closed for 2 days

Squat
45lbs x5x2
85x5
105x3
135x2
145x5x3

Bench
45lbs x5
65x5
85x3
105x1
125x5x3

Deadlift
135lbs x5
155x2
185x5

[zigaroo]

Do I slow the increases of weight for my deadlift to half the rate only after adding the power clean?