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Beginners program

Sticky said:
what are your lifts at the moment?
Click to expand...

1rm's are in my sig. But as of right now I injured my shoulder so I can't do beginner's program until it heals. 2 weeks ago I stalled on bench at 78kg 3 times so I deloaded to 70.

SOHP have stalled at 58kg.
 
Sticky said:
what are your lifts at the moment?
Click to expand...

1rm's are in my sig. But as of right now I injured my shoulder so I can't do beginner's program until it heals. 2 weeks ago I stalled on bench at 78kg 3 times so I deloaded to 70.

SOHP have stalled at 58kg.
 
jzpowahz said:
1rm's are in my sig. But as of right now I injured my shoulder so I can't do beginner's program until it heals. 2 weeks ago I stalled on bench at 78kg 3 times so I deloaded to 70.

SOHP have stalled at 58kg.
Click to expand...

If you are starting to stall it may be time to look to new programming.
 
jzpowahz said:
1rm's are in my sig. But as of right now I injured my shoulder so I can't do beginner's program until it heals. 2 weeks ago I stalled on bench at 78kg 3 times so I deloaded to 70.

SOHP have stalled at 58kg.
Click to expand...

If you are starting to stall it may be time to look to new programming.
 
Wouldn't this be when I deload and continue with progressive overload? I did want to stick with the beginnners program until I reach the beginner standards. 10kg off on squats (but can't test 1rm because of injury recovery) and 17kg off on DL's (tested this 2 weeks ago prior to shoulder injury)
 
Wouldn't this be when I deload and continue with progressive overload? I did want to stick with the beginnners program until I reach the beginner standards. 10kg off on squats (but can't test 1rm because of injury recovery) and 17kg off on DL's (tested this 2 weeks ago prior to shoulder injury)
 

You don't go exactly by the number it is an average. Some people fall short some get more benefit it depends on them. Shit for an 80kg person I would say you are doing well and as you said you are stalling then moving up in programming is probably the right way to go about it. You can try progressing weekly or even jump on some 5/3/1 or PPP if you like.

If you had a 100kg squat and were telling me you were stalling then maybe I would think you did or are doing something wrong, but you are far from that.
 

You don't go exactly by the number it is an average. Some people fall short some get more benefit it depends on them. Shit for an 80kg person I would say you are doing well and as you said you are stalling then moving up in programming is probably the right way to go about it. You can try progressing weekly or even jump on some 5/3/1 or PPP if you like.

If you had a 100kg squat and were telling me you were stalling then maybe I would think you did or are doing something wrong, but you are far from that.
 
That's the thing, I have strayed from the beginner's program in the past. (did 1 run of PPP & made gains on DL&squat but not bench or SOHP and then did a few months of 5/3/1 and also made some good progress but was again hampered by injury) I have a bad habit of program hopping so I was really wanting to stick with this until I hit those numbers. Markos makes it sound easy with these guys >70kg making those numbers I guess. No doubt there is some serious effort involved in getting there though.

I have stalled but I thought the idea was to drop the weight and reset so that when I reach my previous plateau, I would have some more time to gain strength (assuming proper nutrition and rest). And yeah, the main question I guess is: Is stalling not making 8x3 3 times in a row or not increasing reps 3 times in a row?

As I was still slowly increasing reps on bench and SOHP but not making the 8x3 yet. (and this is with only 1kg increases per workout)
 
That's the thing, I have strayed from the beginner's program in the past. (did 1 run of PPP & made gains on DL&squat but not bench or SOHP and then did a few months of 5/3/1 and also made some good progress but was again hampered by injury) I have a bad habit of program hopping so I was really wanting to stick with this until I hit those numbers. Markos makes it sound easy with these guys >70kg making those numbers I guess. No doubt there is some serious effort involved in getting there though.

I have stalled but I thought the idea was to drop the weight and reset so that when I reach my previous plateau, I would have some more time to gain strength (assuming proper nutrition and rest). And yeah, the main question I guess is: Is stalling not making 8x3 3 times in a row or not increasing reps 3 times in a row?

As I was still slowly increasing reps on bench and SOHP but not making the 8x3 yet. (and this is with only 1kg increases per workout)
 
Markos abused me and Oli last time we talked about this with someone else (who was very much lower than you). So I do not know if he would agree with your choice.

My suggestion would be PPP or 5/3/1 or something similar for 11-12 weeks and then see how you are going. Personally though I like to see people squat 2 times a week + assistance (SLDL, RDL, UDL, lunges etc etc) in the intermediate stage and a day of benching and OHP (or 2 of one of those) coupled with a lot of back work and some assistance work.

How long were you on the beginners program for?
 
Markos abused me and Oli last time we talked about this with someone else (who was very much lower than you). So I do not know if he would agree with your choice.

My suggestion would be PPP or 5/3/1 or something similar for 11-12 weeks and then see how you are going. Personally though I like to see people squat 2 times a week + assistance (SLDL, RDL, UDL, lunges etc etc) in the intermediate stage and a day of benching and OHP (or 2 of one of those) coupled with a lot of back work and some assistance work.

How long were you on the beginners program for?
 
Aah ok. Interesting.

It's hard to say exactly how long I've been on it because of injuries. But starting lifting in Dec 09 & was on beginners program for about 9 months I think. Then I started switching it up and did the PPP & the 5/3/1 then back on beginners then back to 5/3/1 then back to beginners Was doing mma 3x a week as well for all of that until I tore hip flexor in May so I wouldn't think I would have optimum recovery for strength during the majority of my training.

Being that I have just injured my shoulder all of this is a bit of preplanning as I can't do much at the moment. I think I might stick with the beginners program for a bit longer (and most likely will be reducing weight a lot on upper body stuff for rehab) and hopefully won't be too long until I can start going heavy again on squats and deads. Then I might look into PPP again I think. Something like PPP for squats, deads and bench and then have an extra day for squats & SOHP as from everything I've seen the higher volume approach is the go for increasing SOHP (and one of my main goals is a BW SOHP)
 
Aah ok. Interesting.

It's hard to say exactly how long I've been on it because of injuries. But starting lifting in Dec 09 & was on beginners program for about 9 months I think. Then I started switching it up and did the PPP & the 5/3/1 then back on beginners then back to 5/3/1 then back to beginners Was doing mma 3x a week as well for all of that until I tore hip flexor in May so I wouldn't think I would have optimum recovery for strength during the majority of my training.

Being that I have just injured my shoulder all of this is a bit of preplanning as I can't do much at the moment. I think I might stick with the beginners program for a bit longer (and most likely will be reducing weight a lot on upper body stuff for rehab) and hopefully won't be too long until I can start going heavy again on squats and deads. Then I might look into PPP again I think. Something like PPP for squats, deads and bench and then have an extra day for squats & SOHP as from everything I've seen the higher volume approach is the go for increasing SOHP (and one of my main goals is a BW SOHP)
 
Ive been doing this progam exact for the last 3 to 4 weeks, I understand some people will train oppistes or whatever they chooes each day, so they have maximum recovery time, This workout ive been doing every second day. Is this to much???

And days inbetween are boxing/walking/joggin and body weights endurance type work.
 
Ive been doing this progam exact for the last 3 to 4 weeks, I understand some people will train oppistes or whatever they chooes each day, so they have maximum recovery time, This workout ive been doing every second day. Is this to much???

And days inbetween are boxing/walking/joggin and body weights endurance type work.
 

Is the weight on the bar increasing? If so, it's not too much.
 

Is the weight on the bar increasing? If so, it's not too much.
 
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