[quote]GaWd wrote:
You can progress at more than 10 lbs per week, too, but it is not advisable. Even Rip doesn’t suggest more than 10 pounds per cycle in SS, so I don’t know that you would get there any faster using any other program.
[/quote]
I’d rather not go faster than 10lb a month, I wouldn’t want to stall too fast and then feel discouraged and give up.
I don’t know about what kind of cycle you are talking about when you’re talking about SS, do you mean a week?
I was on the advanced program and I was squatting on mondays and fridays adding 5lb each time. Considering I will hit 3plates10 tommorow, I would see 405 in a month +1week. On 5/3/1 I’m not gonna see it before several months, think somewhere near the end of fall 2011[/quote]
If you really think your current setup will get you to 405 that fast then keep doing it for another month or so, you’ll be able to start with a higher 5/3/1 max.
[quote]GaWd wrote:
SS=Starting Strength. Didn’t you say you were using Starting Strength?[/quote]
Yea, there are Several SS routines, I was on
Week A
Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Day 2
Front squats 3x3
Press 3x5
Deadlift 1x5
Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Week B
Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front squats 3x3
Bench press 3x5
Power clean 5x3
Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
As for the poster above. I though about that but I have trouble pretty much every other lifts so in the big picture I think it’d be counter productive.
So, as I mentioned: squatting 3xweekly is a lot of squatting. I think it’s great for the untrained beginner, but as you progress in weight, it starts to be a bit much and can take a toll on you and your max. The switch to 5/3/1 takes your squatting to 1xweekly (or less if you do 3 workouts per week instead of 4), and you really get to recover from squats so that you are fresh for your next squat workout.
What does this mean to you? In short, it means better squatting performance (more reps/higher weights).
I’m saying that after a while on Starting Strength, your performance can be hindered.
Make the change to 5/3/1, and monitor your progress for about 3 cycles. If your final sets-your AMRAP* sets-don’t begin to show good progress, you can can it and pick up SS again with no problem.
AMRAP-As Many Reps As Possible. The final set in 5/3/1 should always be balls-out, just short of failure. You should really start to see some perfoemance gains over time here.
Also, don’t overthink this. Find the 5/3/1 spreadsheet, program your number into it, and go. It’s weightlifting…don’t put too much of your brain into it
[quote]JizzNibblets wrote:
I don’t get it, how am I gonna make more than 10lb jumps a week if the progress occurs every months?[/quote]
You don’t have to actually squat a certain number to BE ABLE to squat it. On the last set, you’re going for AMRAP. Let’s say that on your last set of your first cycle of 5/3/1, you’re going for AMRAP with 285 lbs. You successfully complete 2 cycles of 5/3/1 adding 10 lbs each time, now your last set of your 5/3/1 week is done with 305 lbs. If you squat 305 lbs 10 times, a one rep max calculator would put your max at 407 lbs. ( http://www.exrx.net/Calculators/OneRepMax.html ) You don’t need to actually put 4 plates on the bar to be able to squat 4 plates.
Like was mentioned before though, SS is a beginner program and you won’t progress on it forever. Honestly, you seemed pretty damn close to failing on 315 lbs and as it is, you’re taking as much as 15 seconds in between reps. I think you’ve gotten just about all you’re going to get out of SS. Also, if you are adding 5 lbs every squat session which is twice a week, I don’t understand where you came up with 405 lbs in 5 weeks if you just did 315. 5 weeks at 10 lbs a week is 50 lbs, 315 + 50 = 365 lbs. How are you coming up with 405 lbs?
Either way, you’re going to need a new program very soon. Only absolute beginners can put 5 more lbs on their squat every time they go into the gym, and at twice a week you’re going to stop seeing gains very soon. I really am surprised you’ve managed to go this far on SS.
When I hit 315 for the first time I was completely disappointed in myself. They always say lifting weights is humbling and it is. I was like well shit this is terrible if I squat 405 then maybe I’ve done something. I’m terrified of when I finally squat 405 because I need to know what is going to satisfy me lol!
[quote]JizzNibblets wrote:
I don’t get it, how am I gonna make more than 10lb jumps a week if the progress occurs every months?[/quote]
You don’t have to actually squat a certain number to BE ABLE to squat it. On the last set, you’re going for AMRAP. Let’s say that on your last set of your first cycle of 5/3/1, you’re going for AMRAP with 285 lbs. You successfully complete 2 cycles of 5/3/1 adding 10 lbs each time, now your last set of your 5/3/1 week is done with 305 lbs. If you squat 305 lbs 10 times, a one rep max calculator would put your max at 407 lbs. ( http://www.exrx.net/Calculators/OneRepMax.html ) You don’t need to actually put 4 plates on the bar to be able to squat 4 plates.
Like was mentioned before though, SS is a beginner program and you won’t progress on it forever. Honestly, you seemed pretty damn close to failing on 315 lbs and as it is, you’re taking as much as 15 seconds in between reps. I think you’ve gotten just about all you’re going to get out of SS. Also, if you are adding 5 lbs every squat session which is twice a week, I don’t understand where you came up with 405 lbs in 5 weeks if you just did 315. 5 weeks at 10 lbs a week is 50 lbs, 315 + 50 = 365 lbs. How are you coming up with 405 lbs?
Either way, you’re going to need a new program very soon. Only absolute beginners can put 5 more lbs on their squat every time they go into the gym, and at twice a week you’re going to stop seeing gains very soon. I really am surprised you’ve managed to go this far on SS. [/quote]
Yea I’m gonna start 5/3/1 next monday. It’s something fresh so I’m excited about it. I’m just stressed a little bit cause it’s new.
say tommorow I’m gonna squat 3 plates 10 and I add 5 lbs every monday and fridays:
Monday 3plates 15
Friday 3 plates 20( 1 week from now)
Monday 3 plates 25
Friday 3 plates 30( 2 week from now)
Monday 3 plates 35
Friday 3 plates 40( 3 week from now)
Monday 3 plates 45, 4 plates.( about a month from now)
