Going Back to Novice Linear Progression Going Back to Novice Linear Progression

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Thread: Going Back to Novice Linear Progression

  1. #1
    Join Date
    Jun 2020
    Posts
    38

    Default Going Back to Novice Linear Progression

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    I'm 40, 230lbs and 5'8''. A few years ago I had some online coaching from Michael Wolf and got my squat up to the mid 300s, deadlift to the high 300s, bench to the low 200s and press to 140lbs, all for 5 reps. Since then I've relocated from Newcastle England to Kentucky, got married, changed careers, jumped through immigration hoops, bought a house and generally let life get in the way of training.

    After a few months of no gym access and bad sleep I've decided to go back to a novice linear progression while fixing my recovery issues as best as I can.

    Session 1 was:

    Squat:
    45lbs X 5
    135lbs X 5 X 3

    Press:
    45lbs X 5
    95lbs X 5 X 3

    Deadlift:
    135lbs X 5
    225lbs X 5

    Everything felt pretty good, although I maybe went a bit light, and took very short rest intervals.

  2. #2
    Join Date
    Apr 2016
    Location
    Chicago Burbs, IL
    Posts
    981

    Default

    Welcome back. Looks like a solid restart. If you have a lot of DOMS, then it was too aggressive.
    You can most likely make big jumps in getting back. Rip has a recent video on this very scenerio.
    https://startingstrength.com/video/r...ength-radio-57

  3. #3
    Join Date
    Jun 2020
    Posts
    38

    Default

    Quote Originally Posted by Cheesepuff View Post
    Welcome back. Looks like a solid restart. If you have a lot of DOMS, then it was too aggressive.
    You can most likely make big jumps in getting back. Rip has a recent video on this very scenerio.
    https://startingstrength.com/video/r...ength-radio-57
    Thanks.

    The session above was Monday, and I wasn't too sore by today. I went with fairly small jumps, but I might go with bigger ones over the next few sessions.

  4. #4
    Join Date
    Jun 2020
    Posts
    38

    Default

    Today I went into the gym pretty tired after a bad night's sleep last night, but the weights went well.

    Squat:
    45lbs X 5
    140lbs X 5 X 3

    Bench Press:
    45lbs X 5
    135lbs X 5 X 3

    Deadlift:
    135lbs X 5
    235lbs X 5

  5. #5
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    45

    Default

    Brother, it looks like you and I are going through about the same thing! Funny coincidence.

  6. #6
    Join Date
    Jun 2020
    Posts
    38

    Default

    Feeling a bit more rested today. Weights went well.

    Squat
    45lbs X 5
    145lbs X 5 X 3
    Press
    45lbs X 5
    100lbs X 5 X 3
    Deadlift
    135lbs X 5
    245lbs X 5

  7. #7
    Join Date
    Jun 2020
    Posts
    38

    Default

    Good training session today.

    Squat
    45lbs X 5
    150lbs X 5 X 3
    Bench
    45lbs X 5
    140lbs X 5 X 3
    Deadlift
    135lbs X 5
    255lbs X 5

  8. #8
    Join Date
    Jun 2020
    Posts
    38

    Default

    Another good session, although I went into it with my lower back aching a bit.

    Squat:
    45lbs X 5
    155lbs X 5 X 3
    Press:
    45lbs X 5
    105lbs X 5 X 3
    Deadlift:
    135lbs X 5
    265lbs X 5

  9. #9
    Join Date
    Jun 2020
    Posts
    38

    Default

    Very tired today but got in another good gym session. Still using an overhand grip on the deadlift, but probably switching to mixed grip soon.

    Squat
    45lbs X 5
    160lbs X 5 X 3
    Bench
    45lbs X 5
    145lbs X 5 X 3
    Deadlift
    135lbs X 5
    225lbs X 1
    275lbs X 5

  10. #10
    Join Date
    Jun 2020
    Posts
    38

    Default

    starting strength coach development program
    Feeling pretty good today.

    Squat
    45lbs X 5
    165lbs X 5 X 3
    Press:
    45lbs X 5
    110lbs X 5 X 3
    Deadlift
    135lbs X 5
    225lbs X 1
    285lbs X 5

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