BOSS: Beginners Of Startingstrength and Stronglifts

[Mr_Willes]

Reporting in with a thread for people who are starting with or are beginners in the world of weightlifting.

 

Typical programs that are followed:

 

Mark Rippetoe's: Starting Strength

Mehdi's: Stronglifts

 

 

Exit: stage right!

 

[Mr_Willes]

Stronglifts june 3rd

 

Squats
Warmup
1x10 @ empty bar

1x5 @ 37,5 KG

1x5 @ 57,5 KG

Workset
5x5 @ 82,5 KG

Overhead Press
Warmup
1x5 @ empty bar

1x5 @ 32,5 KG

Workset
5x5 @ 45 KG

 

Barbell Row
Workset
5x5 @ 60 KG

 

PR's at this moment:
Squat: 82,5 KG (~182lbs) 1.15BW
Bench Press: 42,5 KG (~94 lbs) 0.59BW
Overhead Press: 45 KG (~99 lbs) 0.63BW
Barbell Row: 60 KG (~132 lbs) 0.83BW
Deadlift: 95 KG (~209 lbs) 1.32BW

[Mark D]

Started Stronglifts on April 25.  My current 5x5 numbers are:

 

Squat 130 lb

BP: 85

Row: 105

OHP 70

DL: 165 (1x5)

 

I had my first failed reps on OHP last week at 70 lb, but completed them last time.  I added some accessory work (alternating dumb bell presses and hammer curls) to try to help with the OHP.

 

I keep my daily battle log updated, link is in my signature.

[Benaiah]

Morning! (for me anyway),

 

I hope you all are doing well. I restarted this past Tuesday, June 2nd. I am working the begninner SL from the ground up.

 

This morning:

Squat- 22.7 KG (50 lbs)

OH Press- 20.4 KG (45 lbs)

DL- 43.1 KG (95 lbs)

[Einar]

I've already done strong lifts for a couple months but am moving over to starting strength (for the cleans).  I had good progress with SL but am looking to work the olympic lifts into my arsenal.  You can find me here: http://rebellion.nerdfitness.com/index.php?/topic/65725-doc-resumes-his-journey/

[Benaiah]

This morning:

Squat 55 lbs (24.9 KG)

Bench- 50 lbs (22.7 KG)

Barbell Row- 70 lbs (31.8 KG)

 

Also, you guys got any tips or suggestions on the idea of taking protein? I have heard both sides of the fence, and I can't decide if I should or not.

[SevenofSeven]

Hey Everyone,

Monday

8.6.2015

Stronglifts:

Warm Up:

Skipping, goblet squats, Kettlebell swings, using a little 3kg kB.

Squats:

1x10@BW

2x10@BAR

1x10@30kg, 5 paused in the hole for 5s.

1x5@50kg

5x5@72.5kg

Bench:

1x5@32.5kg (Legs Up)

5x5@42.5kg

1x5@45kg

Pendley Row:

1x5@30kg

5x5@40kg

Definitely won't bore you all with this type of log all the time. Hope you all have a really successful Challenge.

[Mark D]

Sigh, very sigh. Screwdd up on my very first day of the challenge.

Squat weight was 140 lb, so a 45 and a 2.5 on each side of the 45 lb bar. I did my warm up sets, then the 5*5. Didn't feel too hard. Get done and put plates away. Put 2.5s aside because I need them for bench and they're scarce. Put 45 on tree. Remove other 45 and put it on top of the one I just put there, and notice its bigger. Seems I only did 130, I had a 45 on one side and a 35 on the other and I DIDNT NOTICE THAT ONE SIDE WAS HEAVIER.

Then failed my last set of bench, which isn't really a failure but part of the process.

I'll do 140 next time, I put this as a failure. I had neither the time nor energy to redo my squats with the proper weight.

[Einar]

Today and Wednesday will be for finding my 5 rep working weights for Starting Strength.  I will updae on Wednesday when I have the rest of my numbers.

Squat: 275, 285 on Wed

OHP: 135

Deadlift: 275

Bench: 185

Clean: wasn't feeling cleans today so I did deadlift again at 285

[Reluctant Amazon]

I'm doing Greyskull LP, but mind if I poke in?

 

Not exactkly a beginner but I'm completely detrained.

[Mr_Willes]

Join in, the more the merrier! Too bad my buddy Pmyrrh doesn't visit the board anymore. It was nice to have someone to compete with (at about the same weights).

 

Stronglifts monday june 8th

 

Squats
Warmup
1x10 @ empty bar

1x5 @ 37,5 KG

1x5 @ 57,5 KG

1x5 @ 77,5 KG

Workset
5x5 @ 87,5 KG

Overhead Press
Warmup
1x10 @ empty bar

1x5 @ 27,5 KG

1x5 @ 37,5 KG

Workset
4/4/5/4/4 @ 45 KG

 

Deadlift
Workset
1x3 @ 92.5 KG

 

PR's at this moment:
Squat: 87,5 KG (~193lbs) 1.22BW
Bench Press: 42,5 KG (~94 lbs) 0.59BW
Overhead Press: 45 KG (~99 lbs) 0.63BW
Barbell Row: 60 KG (~132 lbs) 0.83BW
Deadlift: 95 KG (~209 lbs) 1.32BW

[SevenofSeven]

10.6.2015

Stronglifts:

Warm Up:

Skipping and Stretching

Squats:

1x10@BW

1x10@5kg

2x6@40kg

1x5@50kg

5x5@72.5kg

Made no notes in my workout log, but felt strong with these. Time to push on up to 75kg.

OHP:

1x5@25kg

3x5@32.5kg

2x5@30kg

Lowered the weight because I was needing to push press the last rep. There was also a gnarly feeling in my left delt going down between the bicep and tricep, it was totally weird.

DL:

1x5@50kg

3x2@90kg

1x1@100kg (fail)

1x2@90kg

My very last rep my grip on my left hand started failing, not due to sweat today.........hmmmmmm.

[Mark D]

Failed reps this morning on OHP at 75 lb.

 

On the plus side, I finished my squats with the correct weight and a balanced barbell this time!  And I'm ROCKING the deadlifts.  OK, only 185 lb, but still going.

[elvenengineer]

Hey guys!  I'm basically restarting StrongLIfts ... it's always comforting when the app suggests that you deload by like 40%.

 

Today I did Workout B: (format note: reps/sets/weight(lbs))

Squats: 5/1/45, 5/1/65, 5/5/85

OHP: 5/5/45

DL: 5/1/95 - was hitting a plateau around 125 before my injury, but I'm itching to get back up there.  It's really close to my BW, so that'll be an achievement

[Reluctant Amazon]

Fwiw: my body weight deadlift is basically the bar and 4 wheels per side

Sent from my LG-D321 using Tapatalk

[Reluctant Amazon]

Did my GSLP this morning.

OHP work set:

2x5 for 55

1x9 for 55

Squats:

3x5 for 65

Sent from my LG-D321 using Tapatalk

[Einar]

Fwiw: my body weight deadlift is basically the bar and 4 wheels per side

Sent from my LG-D321 using Tapatalk

I hear you there RA, I'm at bar +3 per side

[Reluctant Amazon]

My future goal is to swap my DL and bodyweight. xD

Sent from my LG-D321 using Tapatalk

[SevenofSeven]

Just wondering if you guys are using any equipment? I feel it may be time to belt for my DL. 198lbs or 90kg has me thinking about it. That and some wraps.

[Einar]

I don't, I'm still not in a range where I think I need to.  Probably won't be until my lifts are closer to 1.5x BW.  I've considered wraps for my DL but I haven't switched over to an alternate grip yet so until I do that I'm not gonna spend the money.  If your grip is the problem, I've been advised to try the hook grip, also you could look into some supplemental work for your grip like farmer carries and such.

[Mark D]

Just wondering if you guys are using any equipment? I feel it may be time to belt for my DL. 198lbs or 90kg has me thinking about it. That and some wraps.

I'm thinking knee sleeves to keep my no longer young knees warm and not so stiff afterward. I'm also considering a belt to help me stay tight and protect my also no longer young spine.

On deadlift my grip has been better than I expected. I find my biggest problem is that I'm just wiped out, legs shaking and worn out, after my 5 reps at 135 for warm up and 5 more at work weight. I'm currently DLing 195 with BW of about 230.

[Mr_Willes]

The best i tried the deadlift on was 100 KG (220) lbs.

 

There are a few thing wrong with that:

- my form is not good, i put to much stress on my back (not straight)

- losing grip

- After 2 or 3 pulls i'm so tired a need a breath to start on the rest

 

Thats why i just deloaded, and started again try to build up with good form. I also have not used an alternative grip. Just like i don't do squats in a smith machine because i want to work ALL the muscles, i don't do straps because my muscles in my hands just have to get used to it (for now at least).

[Mr_Willes]

Stronglifts wednesday june 10th

 

This training almost didn't took place, the couch felt really comfy. And last time i had used some bad form on the squats (who are getting tough) and i still felt my lower back muscles. So i decided to do a training at 90% with 90 sec rest time.

 

Squats
Warmup
1x10 @ empty bar

1x5 @ 57,5 KG

Workset

5x5 @ 80 KG

Overhead Press
Warmup
1x10 @ empty bar

1x5 @ 27,5 KG

Workset

5x5 @ 40 KG

 

Barbell Row
Workset
5x5 @ 55 KG

 

PR's at this moment:
Squat: 87,5 KG (~193lbs) 1.22BW
Bench Press: 42,5 KG (~94 lbs) 0.59BW
Overhead Press: 45 KG (~99 lbs) 0.63BW
Barbell Row: 60 KG (~132 lbs) 0.83BW
Deadlift: 95 KG (~209 lbs) 1.32BW

[Einar]

It might be time to up your rest intervals, I know in SL 90 sec is supposed to be the minimum.  If your form is breaking down you are probably fatigued and would benefit from a longer rest period.  I know how hard it can be but sometimes it's necessary, especially as you get to heavier weights were to chance of injury is much higher

[Mr_Willes]

A little clarification. I only did 90 sec interval this time because i did it at 90%. Normally i will wait 3 minutes between the excercises. I'm very strict at that. 5 min when i have failed reps.

 

Reason i did 90% with 90 seconds was the fact that i still had some sore muscles from the session on monday so i don't want to push them too hard untill they have settled down a bit. And i wasn't very motivated and decided it was better to do a quick session (90 sec interval instead of 3 minutes interval) than it was to do no session at all.