Newbie Starting/Progression Log

[RodgerThat]

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.

Honestly it's not the time to test your maxes you've added so much strength so quick your body hasn't adapted to that level of strength and if you are progressing that's more important then figuring out a otherwise pointless number such as your max right now at your stage. Keep working starting strength and when gains slow or you hit a pleateau switch it up and test your maxes then plus it'll give you more time to build your core and laser in your technique

 

[Cleant1]

Honestly it's not the time to test your maxes you've added so much strength so quick your body hasn't adapted to that level of strength and if you are progressing that's more important then figuring out a otherwise pointless number such as your max right now at your stage. Keep working starting strength and when gains slow or you hit a pleateau switch it up and test your maxes then plus it'll give you more time to build your core and laser in your technique

Thanks- I'll just keep chugging along then. 2x/3x/3.5-4x BW is my dream goal for bench, squat, deadlift respectively, for reps. I've got a loooong way to go.

 

[Cleant1]

Took some measurements today; everything unworthwhile posting BUT my legs. Relaxed, unpumped they are 26.5" .

They've grown 3.5" since I started - that's pretty cool.

Alright then - later!

 

[RodgerThat]

Took some measurements today; everything unworthwhile posting BUT my legs. Relaxed, unpumped they are 26.5" .

They've grown 3.5" since I started - that's pretty cool.

Alright then - later!

That's the main goal behind starting strength is build your foundation and legs are the foundation to every movement

 

[Cleant1]

Oh Yeah!

 

[RodgerThat]

Nice man I just ordered a pair last week too black XL

 

[Cleant1]

Yesterday's workout:

Squat: Adjusted my footing a little bit. Had this weird pinch in my knee while I was warming up, so I went wide enough until the pinching went away, which was about a foot's width wider than my shoulders. Surprisingly, it made me feel way stronger. It prevented my knee from canting inward like I sometimes will with these POS shoes, and I was able to maintain rebound force on my quads better. 245 went down and up pretty damn easily. I've felt strong on squats anyways, and this was way better.

245 - 3X5

Bench: Dealing with some strength imbalances on my right side (weaker) even though it's my primary side. I think this is due to my shoulders, which tends to position/rest different than my left, which I then believe is due to me being a right side sleeper. I do the Rippetoe variation of form with my bench, and I feel like it works well. I just have to focus harder on keeping my right shoulder blade tucked back more.

Failed on 175, only got 4 of 5 reps in on the first set.
dropped 10 lbs and pounded out the rest of the work sets. Then did an AMRAP set on the press machine @ 120 lbs.

175 - 1x4
165 - 2x5
120 - 1x9

Deadlift: Nope. Just doing my first warm-up set my lower back was felt like there was a hot knife in there just being dug around. Where the spine meets the top of your sacroiliac joint. So like your 5th lumbar vertebra and those surrounding ligaments. Just pain. Pussing out, whatever - it didn't feel right and I didn't want to injure myself. I'll pick it back up on Wednesday and Deadlift 250, after ice/heat cycling a few times today.

Big Fat ZERO
-----

So yesterday was good, although not a total success. Getting my sleeves, and hopefully soon shoes, will help a ton. Really going to try and get my deadlift dialed in tomorrow.

 

[technik]

Sucks having to forego something because of pain but I do the same. If my back feels the tiniest bit funny I'm done. One back injury was plenty for me. That was 5-6 years ago and it still bothers me

 

[Cleant1]

Got some stuff in the mail...

 

[RodgerThat]

Love the chocolate pb2 great for cutting all the flavour with like 1/4 calories!

 

[Cleant1]

Bored at work, something I put together to show protein density, based on another chart I seen. Lol - I need focus more on work.

 

[RodgerThat]

Bored at work, something I put together to show protein density, based on another chart I seen. Lol - I need focus more on work.

View attachment 47522

False if I wasn't a terrible employee I wouldn't have all this knowledge to share so keep screwing the man and continue your addiction to the iron. Let it consume your every moments, ruin relationships and bring you to bankruptcy building your dream home gym

 

[Cleant1]

False if I wasn't a terrible employee I wouldn't have all this knowledge to share so keep screwing the man and continue your addiction to the iron. Let it consume your every moments, ruin relationships and bring you to bankruptcy building your dream home gym

Lol. Well put. Every night before bed Ive been watching all the great lifting movies starting with Pumping Iron.

 

[Cleant1]

...Yep, 260 squat tomorrow?

I did 3x5 250 yesterday, with relative ease on the squat. However, I only got 3 of 5 on my 250 deadlift. I just can't figure that shit out... every position, angle, grip width, foot width, I just don't feel like I am planting my strength (like I do with squat). Aggravating!

Bah, humbug though - just going to continue to awkwardly lift my ass through it and hopefully build strength on it without wrecking myself.

 

[RodgerThat]

...Yep, 260 squat tomorrow?

I did 3x5 250 yesterday, with relative ease on the squat. However, I only got 3 of 5 on my 250 deadlift. I just can't figure that shit out... every position, angle, grip width, foot width, I just don't feel like I am planting my strength (like I do with squat). Aggravating!

Bah, humbug though - just going to continue to awkwardly lift my ass through it and hopefully build strength on it without wrecking myself.

make a YouTube account and send me a video via PM I'll see if I can give you some pointers how to fix up your deadlift.

 

[Cleant1]

So after a much-needed reality check (thanks @RodgerThat), I've deloaded my Deadlift to 200 lbs. I'm going to be working on technique and form before tackling a heavy linear progression again on it. Squats, OHP, and Bench are remaining, and strong.

Yesterday:
Squats: 260 3x5
OHP: 125 3x5
Deadlift: 200 1x6

The STrong knee sleeves are killer; love these things. Explosiveness and Stability are way up, and 260 felt easier than 200 did. Planning on getting the 2pood night rider or metcon variant belt, and some shoes soon. Barefoot for now.

 

[Cleant1]

Took some bf measurements today.

17mm chest
37mm abdomen
18mm thigh

72 total - 21.6% bodyfat.

Better than I thought!

 

[Cleant1]

275 squat, 130 OHP, and bumped deadlift up to 210, yesterday. Still working on muscle memory and form.

Although, this morning woke up sicker than a dog. I can't stand up, trembling, massive head pressure, sinuses are wrecked.... I've eaten half a cup of home made chicken dumpling soup, no appetite.

Being sick sucks.

 

[Cleant1]

Lifting shoes finally, I know I know... crossfit, but I tried them side by side with some chuck taylors, and these just felt better. Lighter, firmer, more grip. They are co-created by Mark Bell.

 

[RodgerThat]

Lifting shoes finally, I know I know... crossfit, but I tried them side by side with some chuck taylors, and these just felt better. Lighter, firmer, more grip. They are co-created by Mark Bell.

I got the limited edition STrong pair of those and absolutely love them man! It's a solid ass shoe