I’m creating this thread so people can post pics showing their beginner progress. I want to get a better idea of where I should be in 3 months, 6 months, a year, etc. That’s the one thing that’s confusing me right now…suppose I’m making progress and my lifts are going up…how do I evaluate how good that progress is?
Could someone tell me if this is good progress: I’m three months into WS4SB and I started off very weak at 137 lbs. On my bench my 5 max rep was 100 lbs. Three months later I’m at 125 lbs, 5 max rep. So, I added 25 lbs. That seems good, but even 125 lbs seems fairly weak. Is that good progress? Should I be higher? Should I worry that my physique isn’t very noticeably different?
i dont have pics. i started working out 24th august, and did stupid programs till 1st december, after taht i did starting strength and varied it every now and then to fit my needs. also took lots of breaks, rests, days off, sometimes nutrition sucked, but it was mostly pretty good.
when i started rippetoe at 1st december my numbers were (kgs)
squat 580
bench press 575 or so
deadlift 110
overhead press 505
pendlay rows 555
now they are
squat around 125
bench press around 95
deadlift 175, maybe 180 now
overhead press 70, maybe 72.5
pendlay rows 90
as for weight i cut down during the first 4-5 months, and now ive gained all the weight back but with a lot more muscle and i barely feel fat like i used to feel. most of the fat now though is on my belly and some on my chest. it used to be on my belly, butt and legs.
In all honestly I would expect you to be more around 165-185.
Comparing yourself to other people can be a huge demotivator.
Are you getting stronger?
Are you getting leaner?
Do you feel better about yourself?
Are you making progress?
As long as you are saying YES to all those I say keep going. Everybody develops at different rates, I have been lifting for years but have never hit the magical 300+ bench press. But I don’t beat myself up over it.
Worry when you plateau.
If your trying to decide whether or not your training enough to get the best gains, posting up your routine would be more relevant.
Are you saying that my bench should have gone up 65-85 lbs in three months? That would mean I’d add more than 5lbs to my bench each week…seems like a lot. Also, I wasn’t benching the whole time, because WS4SB requires you to rotate your max lifts every three weeks.
Yes, I am. Not because of necessarily muscle gain but because of the “beginner affect” and your CNS adapting to the movement. But then again I don’t know any of your stats, or where you started at.
This is why I don’t like comparing people to people for gains. But over the years, the people that have joined me in lifting have usually started with about a 155/160 bench press and quickly move to low/mid 200’s by the end of 2 months. This has been my experience with new trainees.
Are you saying that my bench should have gone up 65-85 lbs in three months?
Yes, I am. Not because of necessarily muscle gain but because of the “beginner affect” and your CNS adapting to the movement. But then again I don’t know any of your stats, or where you started at.
This is why I don’t like comparing people to people for gains. But over the years, the people that have joined me in lifting have usually started with about a 155/160 bench press and quickly move to low/mid 200’s by the end of 2 months. This has been my experience with new trainees.[/quote]
Here’s an interesting link:
The Bench Press standards seem to correspond with my strength:
When I started I was 137 lbs and worked up to 100 lbs 5 rep. max. If you look at the bench standards chart that seems about right. Now I’m 3 months in and benching at 125 5 rep. max, which also fits into the novice category in the chart. Note, the chart shows 1 RM, not 5 RM…but you could extrapolate my 5RM to 1RM. What are your thoughts on that?
Also isn’t the standard to add around 2% to your weight per week. I know a beginner can go higher, but I still wouldn’t expect that number to be a lot higher.
Very interesting link. I must admit the numbers seem a bit low. One of my best friends weighs 185/190lbs, with a bench press of 390/395, he is strong but I would not consider him Elite.
Digity, I am not trying to mock you on any level. I am only telling you what I have seen in the years of ever changing partners.
You might also be on the cusp of a huge jump, how old are you anways?
In Addition:
For my years lifting and weight class, my bench press is pretty low, but that chart would put me at intermediate leaning towards advanced.
WS4SB is geared specifically to athletes in non-weightlifting sports (look at the 4 guys in the examples at the top of the WS4SB article: 2 football players, a basketball player and a wrestler). Has your athletic performance improved?
If you really want to get your numbers up on your core lifts, do something like a Rippetoe’s “Starting Strength.” It’s all core lifts all the time!
My progress is nothing spectacular, but I’m feeling pretty good about it. From September to March 7th:
Bench: 112 (4x8) – 201 (3x5)
Squat: 180 (3x6) – 305 (3x5)
Dead: 189 (4x8) – 305 (1x5) – yeah I need to get my dl up
OH press: 75 (4x8) – 120.5 (3x5)
Bodyweight started at 165, up to 185. 33 y.o.
I missed lots of sessions because of vacations, colds, holidays etc., so that I might have made more progress if I never missed a workout. But I’m so excited about making progress! We just switched to a Bill Starr 5x5 because we can’t keep adding weight to the squat and bench and squatting heavy every workout.
I’m not special and my progress is not impressive to anyone but me. I’m okay with that. But it’s progress. And I’m gonna keep progressing.
[quote]Digity wrote:
I’m creating this thread so people can post pics showing their beginner progress. I want to get a better idea of where I should be in 3 months, 6 months, a year, etc. That’s the one thing that’s confusing me right now…suppose I’m making progress and my lifts are going up…how do I evaluate how good that progress is?
Could someone tell me if this is good progress: I’m three months into WS4SB and I started off very weak at 137 lbs. On my bench my 5 max rep was 100 lbs. Three months later I’m at 125 lbs, 5 max rep. So, I added 25 lbs. That seems good, but even 125 lbs seems fairly weak. Is that good progress? Should I be higher? Should I worry that my physique isn’t very noticeably different?[/quote]
so you increased your benching max 25 pounds in 3 months? Im really sorry, but thats very very very little gain. Are you working out hard enough?, because i dont know about other people but i add about 10lbs to my bench every week or two.
just try to keep adding weight. After a week of hard benching throw another 5lbs or more on, and just force yourself to bench it. Your body will adapt.
[quote]wildfirepb wrote:
Digity wrote:
I’m creating this thread so people can post pics showing their beginner progress. I want to get a better idea of where I should be in 3 months, 6 months, a year, etc. That’s the one thing that’s confusing me right now…suppose I’m making progress and my lifts are going up…how do I evaluate how good that progress is?
Could someone tell me if this is good progress: I’m three months into WS4SB and I started off very weak at 137 lbs. On my bench my 5 max rep was 100 lbs. Three months later I’m at 125 lbs, 5 max rep. So, I added 25 lbs. That seems good, but even 125 lbs seems fairly weak. Is that good progress? Should I be higher? Should I worry that my physique isn’t very noticeably different?
so you increased your benching max 25 pounds in 3 months? Im really sorry, but thats very very very little gain. Are you working out hard enough?, because i dont know about other people but i add about 10lbs to my bench every week or two.
just try to keep adding weight. After a week of hard benching throw another 5lbs or more on, and just force yourself to bench it. Your body will adapt. [/quote]
Hey man, I kind of agree. 25lbs in 3months is a little low, but isn’t that understandable for someone who is not fully aware of how to weight lift. Like wf said, you have to push yourself.
WF, You increase 10lbs every week or two? So after 4months have passed you can add 160-80lbs? thats impressive, if its true. Whats your secret? I’m benching 180 right now…I’d love to get to 340 in 4months.
According to the link above I should be resting 3-4 minutes before my max effort lift. I was only resting 90 seconds. Could that explain some of the lack of progress?
Also, I wasn’t benching the entire time. Again, you rotate from bench to other stuff…but I’m guessing that still doesn’t excuse the crappy results.
Maybe I just haven’t been pushing myself enough. I’m curious, even with a sub-optimal diet should my lifts still have been better?
[quote]palindrome wrote:
WS4SB is geared specifically to athletes in non-weightlifting sports (look at the 4 guys in the examples at the top of the WS4SB article: 2 football players, a basketball player and a wrestler). Has your athletic performance improved?
If you really want to get your numbers up on your core lifts, do something like a Rippetoe’s “Starting Strength.” It’s all core lifts all the time!
[/quote]
I would love to do Starting Strength, but my gym doesn’t have a squat rack…that’s why I picked WS4SB. Also, I can’t afford to go to another gym right now and my work pays for my current membership.
Do you think I should get off WS4SB? My plan was to stick to it for at least 6 months and then decide.
According to the link above I should be resting 3-4 minutes before my max effort lift. I was only resting 90 seconds. Could that explain some of the lack of progress?
Also, I wasn’t benching the entire time. Again, you rotate from bench to other stuff…but I’m guessing that still doesn’t excuse the crappy results.
Maybe I just haven’t been pushing myself enough. I’m curious, even with a sub-optimal diet should my lifts still have been better?
[/quote]
If you feel that if can rest longer and lift more, then i suggest resting maybe for 2minutes and see if you can pump out more. It all depends what your goals are. Typically, correct me if I’m wrong, if you are going for strength you’re going to want to rest for longer periods of time between sets.
Mine doesn’t either, so I chose front squats. Extend the supports on the bench to shoulder height. Enter from the rear Works quite well and adds an exercise to your toolbox. There are other squat options, it just happens that front and back are the best.
Post what your doing and that may help clarify the mystery.
Not interested in reading the article of the program your doing, nor do many people follow any program to the T.
Works quite well and adds an exercise to your toolbox. There are other squat options, it just happens that front and back are the best.