Newbie Starting/Progression Log

[RodgerThat]

I honestly can't wait till I hit a hard plateau on the current schedule because I want a reason to work even harder haha.

Right here is why you should stay at meso cause 1 you are willing to put in the work and 2 if you hang around long enough you'll make some friends and some of those friends may be very good at breaking through pleateaus in different ways and can help with programming. Hell me and Perrin been helping eachother with form and basically everything since he joined and pretty sure both of us are significantly better and by no means are either of us experts.

 

[Cleant1]

Workout went good. Cut rests down to 3 minutes, was harder but def doable. I went light on deadlift as my hips are still wrecked. 3x5x220 on squat, 3x5x165 on bench. Stuck to 185 on doing deadlift.

Sadly, out of town as of today till Wednesday. So I'll be missing today's and Monday's workouts.

 

[Cleant1]

Are, going nuts. Diet sucks being on the road, itching to workout. Watching the 2016 crossfit games... I want to be at home doing SKWAAATS.

 

[Cleant1]

Finally home... ugh. Gained 6 lbs (239), really frigging annoyed. First meal home, chicken and veggies. I'm going to cardio on every off day for the next 2 weeks.. not acceptable at all.

230 in by the end of the next week and a 10% increase in strength. Period.

 

[Cleant1]

Are these the Chuck Taylor's to be getting?


WTF... Amazon link gets messed up.

 

[Do3Gs]

I use chucks for squatting and deadlifting, and have seen them reccomended for that MANY times. So if that's what you're asking about then yes that looks like them.

 

[Cleant1]

Weight as of this morning? 230.2. Boom. Who needs 1.5 weeks? 3 days.

Been cardio'n and 1/2'ing my carbs/fats last few days. Strength is up a little too. 225 squat(2 plates!!) 3*5, and 170 bench 3*5.

Didn't deadlift today tho, tweaked my knee on my last squat rep. Buckled inward and is throbbing now.

 

[Do3Gs]

Good job man! Keep at it!

 

[Cleant1]

Nothing impressive yet, but some back progress- already come a good way, just need more deadlift and OHP in my life. Ninja turtle here I come.

 

[Cleant1]

@RodgerThat Alright bro - need your input. My knees are wrecked (bad knees are hereditary in my family), and your the gear king. I'll be one to use deca when I get to that point, but I need sleeves now.

Best sleeves, no cost concern. And best sleeves with budget in mind?

Appreciate it.

 

[RodgerThat]

@RodgerThat Alright bro - need your input. My knees are wrecked (bad knees are hereditary in my family), and your the gear king. I'll be one to use deca when I get to that point, but I need sleeves now.

Best sleeves, no cost concern. And best sleeves with budget in mind?

Appreciate it.

Best sleeves no cost concern would be between the SBD sleeves and the STrong sleeves by mark bell. I personally prefer the SBD but they are a dickens to get on if you get a competition fit. Best sleeves on a budget would be the slingshot sleeves for maximum warmth and if you really are on a tight budget the hookgrip knee sleeves are like 10 bucks they are the only ones that are fabric and not neoprene but they do keep the knees warm, I've squated 405 for 3 in the hookgrip sleeves and 455 for 2 in the SBD. If it's just warmth you need to slingshot, if it's stability go SBD or STrong

 

[Cleant1]

"Today was a good day."

230 squat and deadlift, 3*5/1*5. PRs for both. 115 OHP 3*5 (matched PR, lost strength from my week off).

Waiting to get paid for some knee sleeves.

Deadlift is awkward as fuck for me. Still cant find my groove. Need a experienced trainer buddy to help me with my form (sadly won't happen, I'm a hermit).

 

[RodgerThat]

"Today was a good day."

230 squat and deadlift, 3*5/1*5. PRs for both. 115 OHP 3*5 (matched PR, lost strength from my week off).

Waiting to get paid for some knee sleeves.

Deadlift is awkward as fuck for me. Still cant find my groove. Need a experienced trainer buddy to help me with my form (sadly won't happen, I'm a hermit).

Why are you one 3x5 for squat and OHP? Also you can film your sets and post them without face here and we can critique or pick some guys that you think could help and ask in PM if it's cool to
Share a video for pointers lots of bros so it

 

[Cleant1]

Why are you one 3x5 for squat and OHP? Also you can film your sets and post them without face here and we can critique or pick some guys that you think could help and ask in PM if it's cool to
Share a video for pointers lots of bros so it

Not sure I understand the question....

230*3*5 Squat
230*1*5 Deadlift
115*3*5 OHP

For the self vid, just a private YouTube vid?

Thanks Rodger.

 

[RodgerThat]

You are doing strong lifts program correct? That is a 5x5 program not 3x5 to start unless you hit a pleateau after 3 times with the same weight. If you aren't doing strong lifts my apologies haven't been the best at keeping up with everything. Ya you can make a private YouTube vid and send the link or upload it if it doesn't have your face

 

[Cleant1]

You are doing strong lifts program correct? That is a 5x5 program not 3x5 to start unless you hit a pleateau after 3 times with the same weight. If you aren't doing strong lifts my apologies haven't been the best at keeping up with everything. Ya you can make a private YouTube vid and send the link or upload it if it doesn't have your face

Starting strength, but close.

I've been pretty compliant with it all. Still gaining, so have yet to "fix" it.
I'm open to increasing volume/intensity though.

 

[RodgerThat]

Starting strength, but close.

I've been pretty compliant with it all. Still gaining, so have yet to "fix" it.
I'm open to increasing volume/intensity though.

Nope nope my mistake follow starting strength to the T my man it'll get you where you want to go. Just thought you were on the 5x5 from starting strength.

 

[Cleant1]

Still progressing strong.

235 squat 3*5
170 bench 3*5
100 machine press 1*12
70 machine press 1*8
235 deadlift 1*6

Put in some extra effort on the chest, to make up for last workout. And 1 extra deadlift, as I had some gas in the tank. Sitting right at 230.2, but still dropping bf%.

Feeling good!

 

[Cleant1]

So it has been 6 weeks since I started this regimen, June 27th. I missed a week, and technically since I skipped a day this week, a full 5 weeks won't be till after tomorrow's workout (moving Friday to Saturday, this week). Assuming I hit my goals tomorrow, which I will, this will be my progression.

Starting:
Squat 3x5 130
Deadlift 1x5 130
Bench 3x5 130
OHP 3x5 80

Tomorrow:
Squat 3x5 240
Deadlift 1x5 240
Bench 3x5 175
OHP 3x5 125

110 lb Squat and Deadlift gain
45 lb Bench and OHP gain
Total of 310 lbs added to my movements, for reps.

 

[Cleant1]

Question for those with answers (hah).

What's the best way to approach a max test day? I'd like to get one in, in the next couple of weeks. I have no clue where my max lifts are currently at, I just add 5 lbs to my workout, every workout, at a weight that makes me feel like I am going to shit myself if I don't concentrate on my core, lol.