Posted: 4/8/2013 7:48:07 PM EDT
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A few weeks ago, I started the Starting Strength program mentioned in the forum FAQ. So far, I'm very happy with the results. I'm 5'10", and I started around 145. I was closer to 140 but tried to start eating a little more and gained before lifting. Now, I'm up to about 160. I've already gotten quite a few comments from family and friends that my efforts have had an obvious effect on me. I tried following the advice in the FAQ, and certainly the hardest part is the eating (hey, there was a reason I was skinny). Initially, I started off with pretty low weights because I wanted to work on my form, and I've been trying to make steady increases in weight. I found a good spreadsheet to log the workouts. It ends at 24 sessions, and I completed the last one tonight. Essentially, should I keep on the same program, or should I switch things up before my body adjusts to the routine? This is my progress so far (again, I know the numbers are low, I wanted to start with good form since I'm truly a noob):  A few sessions in, my hip joints were giving me terrible pain. My first inclination was that the squats were destroying them, but y'alls posts convinced me otherwise. Turns out I just needed to take it easy for a few days doing self weight and bar only squats and stretching really well. That fixed it.  I still feel this is a little low for someone my size. I'm still making gains, but I think I'll plateau real soon.  I moved up in weight quickly for deadlifts because I felt comfortable with the exercise, but it's tough to put on much more weight.  These are tough, but I like them. I couldn't quite get the fifth rep on the last set for today's weight. I'll repeat the same weight next session to make sure I can. As you can see, I stalled at 95 for a little bit.  Those mofos are tough. I hate them, but damn, it's a good workout. This is the one exercise that I'm most concerned about form. I kind of flinch when the bar gets near my collar bone, and I need to correct that. I *almost* excluded them from the routine, but I decided to not be a pussy.  I added these to the program. I wanted to do a little more back focus since it seemed like a good exercise for practical strength. Recently, I added dumbbell curls and weighted situps after each session. Thoughts, recommendations, criticisms? Thanks.
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Finally someone else lifting similar numbers as me.   
I was beginning to think everybody on the planet is benching 200 and squatting 300 within a month of starting lifting. Negative, sir! We all start somewhere. Some simply start higher. Don't psyche out, you'll be stacking on plates after some time.  As long as you make progress, who cares?
The best boost is to watch some guys throw on some weight at the gym and crank something out with some ugly ass form. A proper lift with good form and lower weight is worth way more than that sloppy shit.
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I've been on SS for 2 months now. 5'10" - 160lbs. I haven't really gained any weight, maybe a few pounds.
My squat is starting to suck at 185. Anything higher my form breaks down. I lean too far forward out of the bottom and my knees come in on the way up. I've been stretching more preworkout and that seems to be helping. I also just started last week increasing my work set once a week (squat only) instead of every time. I'm not sure if that is the proper thing to do but it seems logical. All my other exercises are still progressing. Bench - 150 Dead - 265 Press - 105 Clean - 140 Am I doing to right thing by slowing my progression in the squat? |
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Good work. IMO I'd stick with SS until the progress stops, then switch to something else (5/3/1?) You still have a lot to gain on SS I think This stick with starting strength until you have to reset several time. Just make a new tab in your spreadsheet and restart everything with your new higher wieght. Then when you have to reset 2 times switch to another routine. I recommend either "Texas Method" or "Madcow". The differences between the two are. MADCOW Pros: - Volume is spread out over the week so if you don't do well with a high volume day then it can help - The ramping sets might make it easier and more productive for people who can't handle sets across - If you have a little bit of novice LP left it might get you an extra 20 pounds on your lifts since the frequency of the 5RMs is reduced in comparison to SS Cons: - Might not be enough volume to stress and cause an adaptation. You could add more top end triples and more backoff sets but in my experience it wasn't much help - Workout tend to be a little longer, especially in a busy gym it can take up to an hour and a half-2 hours. - The deadlifting on the light day could interfere with recovery for the next session, I just ended up moving it to the heavy day in my training TEXAS METHOD Pros: - Can train the upper body lifts evenly (press and bench) - Recovery day actually helps you recover, you end up feeling better and fresher after than you did before - Enough rest programmed in after the volume day that you can usually hit your target on intensity days - Recovery and Intensity days are much shorter, can be done in under an hour - Each start of a training week you feel pretty fresh and ready for volume day since Intensity day had low volume and you get 2 days off to fully recover from the week - Once you understand the Volume and Intensity relationship well enough and get to know how your body responds you can drop some sets and reps and still make pretty good progress. Cons: - Volume day is a motherfucker. - For some people the heavy sets across are just tough to recover from Then after you have done those two switch to something like 5/3/1. Dont worry about what your numbers are. Everyone starts somewhere. As long as you are getting stronger that is all that matters. |
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Finally someone else lifting similar numbers as me.
I was beginning to think everybody on the planet is benching 200 and squatting 300 within a month of starting lifting. Don't worry about your numbers. They are your number and your progression. As long as you are making progress that is all that counts. Some of us are just bigger then other. I was 6'-1" 215 lbs and lifted 5 days a week when I graduated high school so I had a head start.  Now I am 245# with 15% BF.
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I've been on SS for 2 months now. 5'10" - 160lbs. I haven't really gained any weight, maybe a few pounds. My squat is starting to suck at 185. Anything higher my form breaks down. I lean too far forward out of the bottom and my knees come in on the way up. I've been stretching more preworkout and that seems to be helping. I also just started last week increasing my work set once a week (squat only) instead of every time. I'm not sure if that is the proper thing to do but it seems logical. All my other exercises are still progressing. Bench - 150 Dead - 265 Press - 105 Clean - 140 Am I doing to right thing by slowing my progression in the squat? In addition to the stetching try a foam roller on your IT band and hamstrings, or if you are really tough use a 8" PVC pipe wrapped in duct tape. That is currently what I have been using. If the workout to workout increases are too much you can slow the progression down to week by week. I recommend you increase monday and friday like listed below (my numbers are just as example). SQUATS Monday 3X5 @ 180 Wednesday 2X5 @ 80% of Monday Friday 3X5 @ 185 Monday 3X5 @ 190 Wednesday 2X5 @ 80% of Monday Friday 3X5 @ 195 and so on until you can no longer progress at that. Keep your other lifts on linear progression like before. After you have two lifts that you can no longer make progress on the above then switch to another routine like "Texas Method" or "Madcow" |
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Quoted: Quoted: Good work. IMO I'd stick with SS until the progress stops, then switch to something else (5/3/1?) You still have a lot to gain on SS I think This for sure. Excellent work so far. ETA: impressive press numbers. Your press is very strong comparatively  Really??? It makes me feel like a pussy 'cause I thought the numbers were low.  Thanks, glad to hear.
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Quoted: Quoted: Finally someone else lifting similar numbers as me. I was beginning to think everybody on the planet is benching 200 and squatting 300 within a month of starting lifting. Negative, sir! We all start somewhere. Some simply start higher. Don't psyche out, you'll be stacking on plates after some time. As long as you make progress, who cares?The best boost is to watch some guys throw on some weight at the gym and crank something out with some ugly ass form. A proper lift with good form and lower weight is worth way more than that sloppy shit. That's basically the attitude I've tried to keep. I'm making noticeable progress, but started low because I want to have good form and don't want an injury. I was pushing it at first with the squats, but corrected that with stretching. |
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Good work. IMO I'd stick with SS until the progress stops, then switch to something else (5/3/1?) You still have a lot to gain on SS I think This for sure. Excellent work so far. ETA: impressive press numbers. Your press is very strong comparatively Really??? It makes me feel like a pussy 'cause I thought the numbers were low. Thanks, glad to hear.You have added around 70 lbs to your bench and squat in a little over 8 weeks that is very good progress. Keep that up for another 8 weeks and your squat and bench will be good numbers. Remember getting strong is a LIFETIME pursuit not a 8 week sprint. |
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Quoted: You have added around 70 lbs to your bench and squat in a little over 8 weeks that is very good progress. Keep that up for another 8 weeks and your squat and bench will be good numbers. Remember getting strong is a LIFETIME pursuit not a 8 week sprint. Very true. Thanks for the encouragement. One of the main reasons I started the program is because my wife has been trying to lose her baby weight (our son is 6 months now), and I wanted to show her that I'd try to improve myself as well. So the both of us have been trying to improve ourselves; her losing weight and me gaining it. I've read everyone's comments and suggestions, and I will follow y'all's advice. I'll stick with SS for at least one more full spreadsheet's worth and, depending, will revisit some of the programs y'all mentioned. Thanks guys.
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You have added around 70 lbs to your bench and squat in a little over 8 weeks that is very good progress. Keep that up for another 8 weeks and your squat and bench will be good numbers. Remember getting strong is a LIFETIME pursuit not a 8 week sprint. Very true. Thanks for the encouragement. One of the main reasons I started the program is because my wife has been trying to lose her baby weight (our son is 6 months now), and I wanted to show her that I'd try to improve myself as well. So the both of us have been trying to improve ourselves; her losing weight and me gaining it. I've read everyone's comments and suggestions, and I will follow y'all's advice. I'll stick with SS for at least one more full spreadsheet's worth and, depending, will revisit some of the programs y'all mentioned. Thanks guys. Awesome that you and the wife are working out together. Stick with SS until you have to reset twice, not a set date. When you stall a third time switch. I have spreadsheets for Texas Method, Madcow and 5/3/1 if you need them. |
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You have added around 70 lbs to your bench and squat in a little over 8 weeks that is very good progress. Keep that up for another 8 weeks and your squat and bench will be good numbers. Remember getting strong is a LIFETIME pursuit not a 8 week sprint. Very true. Thanks for the encouragement. One of the main reasons I started the program is because my wife has been trying to lose her baby weight (our son is 6 months now), and I wanted to show her that I'd try to improve myself as well. So the both of us have been trying to improve ourselves; her losing weight and me gaining it. I've read everyone's comments and suggestions, and I will follow y'all's advice. I'll stick with SS for at least one more full spreadsheet's worth and, depending, will revisit some of the programs y'all mentioned. Thanks guys. Awesome that you and the wife are working out together. Stick with SS until you have to reset twice, not a set date. When you stall a third time switch. I have spreadsheets for Texas Method, Madcow and 5/3/1 if you need them. I'd like the spreadsheets as well if you don't mind. Keep it up captain. I think we're both at the same point in SS. |
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You have added around 70 lbs to your bench and squat in a little over 8 weeks that is very good progress. Keep that up for another 8 weeks and your squat and bench will be good numbers. Remember getting strong is a LIFETIME pursuit not a 8 week sprint. Very true. Thanks for the encouragement. One of the main reasons I started the program is because my wife has been trying to lose her baby weight (our son is 6 months now), and I wanted to show her that I'd try to improve myself as well. So the both of us have been trying to improve ourselves; her losing weight and me gaining it. I've read everyone's comments and suggestions, and I will follow y'all's advice. I'll stick with SS for at least one more full spreadsheet's worth and, depending, will revisit some of the programs y'all mentioned. Thanks guys. Awesome that you and the wife are working out together. Stick with SS until you have to reset twice, not a set date. When you stall a third time switch. I have spreadsheets for Texas Method, Madcow and 5/3/1 if you need them. I'd like the spreadsheets as well if you don't mind. Keep it up captain. I think we're both at the same point in SS. PM me your email address and when I get home I will shoot them over to you. |
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Quoted: Just curious, what is your protein intake like daily? Or how about all of your macros? Noob alert. I don't know what macros are... I just try to eat red meat as much as I can, and I drink three protein shakes on days that workout. Based on the FAQ suggestions for a 'skinny', I've just been trying to eat as much and as often as I can. To be honest, that's the hardest part of this. I tend to eat to my activity level and not beyond it. I try to incorporate snacks such as peanut butter, cans of tuna, almonds, cottege cheese, and yogurt. I'm not quite doing GOMAD, but I go through about 2 gallons of chocolate milk and 1 gallon of whole milk a week. So close to 1/2 GOMAD. The gas is horrible.
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Well, you say you have added ~20 pounds, so assuming your diet is relatively clean I wouldnt change anything.
As far as the weight goes, I am in the same boat and the progress comes when I put in the time and work. Adding the at least a few pounds every week is good solid progress, regardless of the overall weight. So from one beginner to another, keep it up!! |
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Quoted: Quoted: Just curious, what is your protein intake like daily? Or how about all of your macros? Noob alert. I don't know what macros are... I just try to eat red meat as much as I can, and I drink three protein shakes on days that workout. Based on the FAQ suggestions for a 'skinny', I've just been trying to eat as much and as often as I can. To be honest, that's the hardest part of this. I tend to eat to my activity level and not beyond it. I try to incorporate snacks such as peanut butter, cans of tuna, almonds, cottege cheese, and yogurt. I'm not quite doing GOMAD, but I go through about 2 gallons of chocolate milk and 1 gallon of whole milk a week. So close to 1/2 GOMAD. The gas is horrible. Macros is the breakdown between fats, carbs, and protein. Sounds like you're on the right track.
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Quoted: Well, you say you have added ~20 pounds, so assuming your diet is relatively clean I wouldnt change anything. As far as the weight goes, I am in the same boat and the progress comes when I put in the time and work. Adding the at least a few pounds every week is good solid progress, regardless of the overall weight. So from one beginner to another, keep it up!! Thanks man. Do the same!  |
I know this isn't GD but rules are rules! 
Good advice so far. Just don't be quick to jump routines because progress slows/stops. Make sure you eat a lot and get adequate recovery, i.e. don't add extra shit. Reset twice then hit an intermediate program. I used madcow with a lot of success, but that was before I knew about 5/3/1. Not sure that changes anything TBH. Madcow allows slightly faster progression than 5/3/1 so I still think it would be a logical step. Don't forget to eat. And what was enough at 150 lbs to stimulate growth isn't enough at 185 lbs. |
| Don't stop till progress does! The weights you use don't mean shit. It is all about continued progress. I ran SS with quite a bit of experience under my belt and used weights most thought impossible for sustained progress. Hizzie's Rippetoe Journal Train hard. Eat big. Sleep lots! |