Lifting Progress Check In

Do you lift alone? Do you have spotters?

Are you interested in learning power cleans?

If you're going to ho heavy it helps yo have spotters.

Starting Strength is a simple good routine and you seem to have the equipment for it. You would add the overhead press and power clean.

I lift alone. When I add weight I usually just add a 4th set to that lift and increase the weight by 10 lbs total where I'll usually do 4-6 reps to start just to get used to that weight before I can fully incorporate that weight level into my 8 rep routine. I'm not sure my ceiling is high enough for some cleans since my workout area is in the basement, same with overhead press (at least if I'm standing).

lets lift wrote:

I lift alone. When I add weight I usually just add a 4th set to that lift and increase the weight by 10 lbs total where I'll usually do 4-6 reps to start just to get used to that weight before I can fully incorporate that weight level into my 8 rep routine. I'm not sure my ceiling is high enough for some cleans since my workout area is in the basement, same with overhead press (at least if I'm standing).

In this case a program such as starting strength might not work.

Working alone is tough, you really can't go too heavy. When you bench press do you use collars?

Generally you should do a hip hinge, knee bend, horizontal push, horizontal pull, vertical pull and vertical push. You're doing the first three. If possible add some form of row and overhead press.

coach wrote:

lets lift wrote:

I lift alone. When I add weight I usually just add a 4th set to that lift and increase the weight by 10 lbs total where I'll usually do 4-6 reps to start just to get used to that weight before I can fully incorporate that weight level into my 8 rep routine. I'm not sure my ceiling is high enough for some cleans since my workout area is in the basement, same with overhead press (at least if I'm standing).

In this case a program such as starting strength might not work.

Working alone is tough, you really can't go too heavy. When you bench press do you use collars?

Generally you should do a hip hinge, knee bend, horizontal push, horizontal pull, vertical pull and vertical push. You're doing the first three. If possible add some form of row and overhead press.

Yea I second Starting Strength or some variation.

Add pull-ups.

Alan

Runningart2004 wrote:

coach wrote:

In this case a program such as starting strength might not work.

Working alone is tough, you really can't go too heavy. When you bench press do you use collars?

Generally you should do a hip hinge, knee bend, horizontal push, horizontal pull, vertical pull and vertical push. You're doing the first three. If possible add some form of row and overhead press.

Yea I second Starting Strength or some variation.

Add pull-ups.

Alan

Agreed.... I had a lot of success with SS. Lifetime bests at 50 years old for bench and deadlift.

Uncle Pervy wrote:

Runningart2004 wrote:

Yea I second Starting Strength or some variation.

Add pull-ups.

Alan

Agreed.... I had a lot of success with SS. Lifetime bests at 50 years old for bench and deadlift.

The problem is the OP lifts alone- hard to max out by yourself. He also isnt interested in cleans.

coach wrote:

Uncle Pervy wrote:

Agreed.... I had a lot of success with SS. Lifetime bests at 50 years old for bench and deadlift.

The problem is the OP lifts alone- hard to max out by yourself. He also isnt interested in cleans.

So the core of SS is just big compound movements and lifting heavy. So run with that

M/F: Squat, Bench, Barbell Row

W/: Deadlift, Incline Bench, Weighted Pull-up

5 x 5 same weight so looking at around 80% 1RM. Or just keep it a true 5RM/85% 1RM and your sets will most likely be 5/5/4/3/3

I lift alone 90% of the time. The only exercise you really have a hard time going max effort alone is Bench. Everything else is easy to bail out if needed. Even Bench you can just roll down your chest and thighs if you get pinned.

Alan

Alan, do you use collars when you bench by yourself? I never did figuring if I get stuck I could tilt the bar to one side (not that I ever lifted much weight).

Thanks for the replies! I do have the spotter arms on my squat stand but they've never really come into use. I tried using them with the bench press but then I never could get the bar on my chest. They're also on there when I squat but again I've never needed them.

Alan, the M/W/F program you laid out looks nice. How much rest do you take between sets? 5 reps per set seems very brief.

How does my progress look so far for being such a novice?

Well, it's not a ton of weight, but everyone has to start somewhere, and you're starting late, so I wouldn't expect progression as quickly as someone in their teens or 20s. With that in mind, going from 95 to 135 with sets of eight in four months is probably about on schedule. Generally, if I can do sets of 10, I will move up in weight 5-10 pounds and do sets of six at the next weight. When I can do sets of 10 at the new weight, I'll move up 5-10 pounds again. Etc.

I will say that if you're doing this primarily for aesthetics, then only doing compound lifts won't really cut it. Or at least it won't after you make your initial gains (6-12 months). They might be okay for a little while. Compound lifts are great for general development, especially if you don't have a lot of time, but pullups just aren't a good substitute for bicep curls. There are no compound lifts at all that can really develop your lateral deltoids the way that lateral raises will. Etc. I would recommend getting some dumbbells or at least a set of resistance bands for isolation work.

I have a set of the Bowflex adjustable dumbbells, I just haven't really used them. I also have a pull up/dip bar for a door frame. Thank you for your feedback!

lets lift wrote:

I have a set of the Bowflex adjustable dumbbells, I just haven't really used them. I also have a pull up/dip bar for a door frame. Thank you for your feedback!

No problem. I've been lifting seriously for 20 years, so if you have any other questions about specific lifts or whatnot, feel free. I'll try to check this thread every so often to respond.

I recommend 5/3/1 for those who are actively running. Its a simple long term plan without crazy intensity for most of the workout. Its got a lot of variations and I think you can do it with OHP too. It may not look super crazy, but as long as you arent fat, you're already probably a decent looking guy at 6ft 160, and the big plans usually make non experienced lifters burn out.

lets lift wrote:

I have a set of the Bowflex adjustable dumbbells, I just haven't really used them. I also have a pull up/dip bar for a door frame. Thank you for your feedback!

Oh, and I'd add dips to your routine. They're another good compound exercise, especially for your triceps. For pullups, if you do them underhand with a closer grip, those are more effective for building your biceps than an overhand wider grip is, which is better for your back.

5 x 5, sets across (keeping the same weight)

2min rest should be fine

3-5 x 8-15, sets across

1min rest

3-5 sets "pyramid" same weight like 5/5/4/4/3 or whatever

2min rest

3-5 sets "pyramid" same weight like 12/10/10/8/8 or whatever

1min rest

5/3/1 or any ramping like it max effort lift

Whatever rest you need to change the weights then 2-3min rest on the last max effort lift

If you wanna do arms, shoulders, or any other bodybuilding work feel free to do so

I'm 43 and hitting PRs as a genetically ungifted casual

Alan

Is running 30 miles per week too much with these programs? I generally go easy, I need it more for mental health than anything. I usually go 6 days/week with a 10 miler on Saturdays and 3-6 miles the other 5 days.

lets lift wrote:

Is running 30 miles per week too much with these programs? I generally go easy, I need it more for mental health than anything. I usually go 6 days/week with a 10 miler on Saturdays and 3-6 miles the other 5 days.

It seems like you're trying to gain weight, and to do that, you should be eating more calories than you burn off. Conversely, if you want to lose weight, you should burn more calories than you eat. Running or other forms of cardio won't necessarily hurt your muscle development unless you're not eating enough to compensate or maybe if you're running an excessive amount. I typically do 45-60 minutes on the stepmill almost every day, but that's in large part because my metabolism is not as fast as it was 20 or even 10 years ago. When I was in my early 20s, I barely did cardio at all. Anyway, since you've been gaining weight, you're probably fine.

Runningart2004 wrote:

5 x 5, sets across (keeping the same weight)

2min rest should be fine

3-5 x 8-15, sets across

1min rest

3-5 sets "pyramid" same weight like 5/5/4/4/3 or whatever

2min rest

3-5 sets "pyramid" same weight like 12/10/10/8/8 or whatever

1min rest

5/3/1 or any ramping like it max effort lift

Whatever rest you need to change the weights then 2-3min rest on the last max effort lift

If you wanna do arms, shoulders, or any other bodybuilding work feel free to do so

I'm 43 and hitting PRs as a genetically ungifted casual

Alan

Sure, "I'm 43 and hitting PRs as a genetically ungifted casual" and you said in another post "everyone should be on TRT." Good luck the Alan, au naturel, juice it or lose it guy.

keep it simple

get a bit of every bodypart done each week, and do them in the order you'll feel the most comfortable

no need to stress about rep range (5 or 15 will both bring good results and beside short term endurance or strength, they will give the same result)

nor rest time (1 min or 5 min, take what you feel is necessary to do another set well rested, don't time it up : you'll need more rest after a harder set)

exercices that it's hard not to do :

- bench press or weighted push-up

- pull ups and chin ups (do both, they target the back in a way different manner, and if you wanna do both in the same workout, start by the pullups)

- squat and deadlift (in 2 differents sessions, or the second lift will suck)

- military press and lateral raises

- some targeted arms movements : curls for biceps, wether barbell or dumbell or kettlebell, and triceps extension with elastic bands or skullcrusher

you don't need spotters if you don't try to go for max rep, and you usually know at the start of a set if it's unusually hard or if you're good to go