Well, its been 2 months since i started lifting again. I haven’t been strength training though but I want to know if I can add much more weight in shorter period of time( if I’m still in the beginner stage) or I still have a long way ahead of me.
This is all in 1RM and Kilograms.
Bench - 28 - 46
Squat - 28 - 50
Deadlift - 80 - 100
overhead press - 21 - 26
Also if anyone can suggest a strength program to up my RM would be great !
[quote]brandy2431 wrote:
Well, its been 2 months since i started lifting again. I haven’t been strength training though but I want to know if I can add much more weight in shorter period of time( if I’m still in the beginner stage) or I still have a long way ahead of me.
This is all in 1RM and Kilograms.
Bench - 28 - 46
Squat - 28 - 50
Deadlift - 80 - 100
overhead press - 21 - 26
Also if anyone can suggest a strength program to up my RM would be great !
[/quote]
Stronglifts 5x5. Loses its effect after a few months but until then, it’s magical. Also: If these are your 1RMs and you are a guy (and still 5’10 - 154), then you are incredibly weak. Which, in a way, is good because you should have tons of untapped potential in you.
Also, What did you eat yesterday?
Hey Brandy, I assume you are a female 
My girlfriend started with doing just a simple beginners 5x5 for a few months, then to an intermediate 5x5, like Madcow for example, for another 6 months, and is now on the “advanced” 5x5. She has made great progress with it and started out with similar numbers as you.
For about a year she has been doing nothing but 5x5 style programming, just changing the loading patterns. All of these are written out on websites out there with spreadsheets you can print off. Just Google 5x5 training and read about the different ones. When you start stalling and plateauing on a regular basis you know it is time to change your poundage/weight increase intervals. It can be ungodly frustrating, but you will learn a lot in the process. Just remember, the longer you train and the stronger you get, the slower your gains and the smarter you have to be with your training.
Also, on down the road, say another 6 months or so, check out 5/3/1 as well. Another great resource, just in general training speak, is Jen Comas Keck. My girlfriend loves here stuff and might be worth reading to you.
Best of luck to you and you can always come back here and ask more questions. For the most part, people on here are pretty knowledgeable and experienced.
[quote]nighthawkz wrote:
Stronglifts 5x5. Loses its effect after a few months but until then, it’s magical. Also: If these are your 1RMs and you are a guy (and still 5’10 - 154), then you are incredibly weak. Which, in a way, is good because you should have tons of untapped potential in you.
Also, What did you eat yesterday?[/quote]
For breakfast - 4 eggs, 3 slices of brown bread and 250ml milk.
lunch - a plate of rice with 2 whole mackerel
Pre-workout - a coffee
post-workout- 2 bananas, 250ml milk and water,
dinner - chicken( quite some pieces) and 3 slices bread
Incredible weak ? thats sad to hear 
[quote]Evolv wrote:
Hey Brandy, I assume you are a female
My girlfriend started with doing just a simple beginners 5x5 for a few months, then to an intermediate 5x5, like Madcow for example, for another 6 months, and is now on the “advanced” 5x5. She has made great progress with it and started out with similar numbers as you.
For about a year she has been doing nothing but 5x5 style programming, just changing the loading patterns. All of these are written out on websites out there with spreadsheets you can print off. Just Google 5x5 training and read about the different ones. When you start stalling and plateauing on a regular basis you know it is time to change your poundage/weight increase intervals. It can be ungodly frustrating, but you will learn a lot in the process. Just remember, the longer you train and the stronger you get, the slower your gains and the smarter you have to be with your training.
Also, on down the road, say another 6 months or so, check out 5/3/1 as well. Another great resource, just in general training speak, is Jen Comas Keck. My girlfriend loves here stuff and might be worth reading to you.
Best of luck to you and you can always come back here and ask more questions. For the most part, people on here are pretty knowledgeable and experienced. [/quote]
Wrong assumption made around here … guess i chose the wrong username. 
thanks for the info! Might help though I’m male also
[quote]brandy2431 wrote:
[quote]nighthawkz wrote:
Stronglifts 5x5. Loses its effect after a few months but until then, it’s magical. Also: If these are your 1RMs and you are a guy (and still 5’10 - 154), then you are incredibly weak. Which, in a way, is good because you should have tons of untapped potential in you.
Also, What did you eat yesterday?[/quote]
For breakfast - 4 eggs, 3 slices of brown bread and 250ml milk.
lunch - a plate of rice with 2 whole mackerel
Pre-workout - a coffee
post-workout- 2 bananas, 250ml milk and water,
dinner - chicken( quite some pieces) and 3 slices bread
Incredible weak ? thats sad to hear :/[/quote]
That doesn’t sound like very much. I don’t necessarily think you need to stuff yourself, but eating a bit more would be useful. Also, don’t feel bad about your strength levels - it should be easy to raise them. The key is to keep going and not take breaks. You wouldn’t stop brushing your teeth for two months, would you? A week off every two or three months is ok if you train hard - but not more.
Oops-- sorry man, those same programs will help as well. I’ve done them in the past and still use the same principles today.
How do I add little weights are 5 pounds on the bar every workout when the lightest weight in the gym is 5 kilos? ignore this comment gonnna buy some weights.
[quote]Evolv wrote:
Oops-- sorry man, those same programs will help as well. I’ve done them in the past and still use the same principles today.
[/quote]
5x5 has interested me! 
Can’t wait to start on monday.