Can we get a noobie progression thread going? Been lifting for a month and a half and want to know how other beginners are progressing.
Bench: 135->175
Press: 85->110
Squat: 180->235
Row: 110->165
>>36853972
How much do you weigh?
>>36854074
170
Is this progression slow or normal?
>>36853972
I loved this part of Batteltoads
Been doing pullups recently and at 5 in one rep. It's a start
>>36853972
Why are you doing rows and not cleans?
>>36853972
Been lifting for a little under a month and I missed two sessions because of parties on Friday so I switched to a Sunday/Tuesday/Thursday split.
My routine progression (Stronglifts 5x5):
Squat: 105 -> 140
Bench: 70 -> 120
Deadlift: 135 -> 175
OHP: 55 -> 80
Row: 105 -> 125
1RM:
Squat: 165
Bench: 140
Deadlift: 205
OHP: 95
Row: 145
180, 6'1
My lifts are unbalanced as hell but I figure it'll work out eventually.
>>36853972
You started squatting at 180lb? How tall are you? I'm at 180 now after 2 months of lifting at 6'3.
>>36855006
>5 in one rep
I haven't tried quantum pull ups, are they any good?
>>36855186
I'm 5'8. I've always wide lats so the bar fits well on them.
>>36855161
Been doing strong lifts with some variation as well. I wish I had a gym buddy to help me with 1rm.
>>36855015
I did them when I started but I just enjoy doing rows a lot more.
Also my deadlift has stalled at at 275, even with mixed grip it slips. What's something I can do to help that?
For reps 5x5
Squat: 60 - 80kg
Bench 45 - 60
OHP 30 - 40
Dead 60 - 110
Pullups - 1 - 3
Dips - 0 - 3
Lifting 2 months, 6'3.5 200lb
Skelly as fark but put on 10kg since i started to cruissing
Almost three months in. 5'5, 62kg. 3x8 reps.
Bench: 24kg -> 44 kg
Rows: 24kg -> 44 kg
Squat: 27,5kg -> 50 kg
OHP: 20kg -> 40kg
Diddy: 40kg -> 50kg
Pulldown: 35kg -> 62,5kg
Pretty satisfied so far except with DL. Made me realise I was weak as fuck when I started though.
Been lifting for seven months now.
Bench: 95-> 180 (that max was discovered four months ago though. Going for a new one today.)
Press: 50-> 110
Squat: bar-> 165
I'm feeling like I made progress. On the dumbbell chest press I started out and could barely do 20lbs. Now I can do 55lb dumbbells. Gotta be something.
>>36855329
Why 3x8 when starting out? 3 month progress seems a lot slower than others in the thread. Height and weight?
Doing all pro's basic beginner routine.
On week 2 so everything is 2 sets 9 reps.
BB Squat 40kg
DB Bench Press 14kg each
DB Bent over row 10kg each
DB Stiff Legged Dead Lift 14kg each
DB bicep curls 8kg each
Idea is to work up to 12 reps, then increase weight by 10%
Anyone else remember starting out weak like this?
Could do with some reassurance for me and the other newbs.
5x5
5'8 130 still auschwitz moed
Squat: 95lbs - 205lbs
Bench: 65 lbs - 115lbs
Dead: 135 - 185
OHP: bar - 85
Pullups: 3 - 8
>>36855390
>work up to 12 reps, increase weight by 10%
did you make this retarded shit up yourself
>>36853972
>Bench: 135->175
>Press: 85->110
>Squat: 180->235
>Row: 110->165
this looks OK, but you're at the point in the program where it's almost impossible to fuck up. you'll get the first indication of whether you're on the right path when you stall for the first time. if your squat is nowhere near 300lbs at that point you're doing something wrong.
>>36853972
Lifting for about as long as you. Started on a cut that I finished last week, which has made my progression pretty slow tho.
Bench 115->140
Press 90->105
Squat 115->135
Row 125->140
>>36855390
Forgot
DB Over head press 8 each.
I'm skipping calf raises because I don't believe in them.
>>36855387
I don't even know honestly. Found a routine I liked and sticked to it. 5'5, 62kg.
Squat 45 to 185
Bench 45 to 145
Row 70 to 125 (form problems had to deloAd
Ohp 45 to 95
Dl 95 to 185 (major form problems did a 45lb deload)
Been doin SL for almost three months. Been cutting the whole time so hopefully that's why numbers are somewhat low. Also started at 187 now at 169. Also 5,9 Manlet
>>36855402
Its one if the top beginner routines on BB com.
I did SS and, good initial progress and injured my shoulder.
Now I'm choosing a slower progression.
What's retarded about this program?
>>36855413
People keep saying consistency is key. A friend of mine started off with a split and he's looking good, don't know about his lifts though.
>>36855404
Thanks for the advice bro. At what point should I expect a stall if I'm doing everything correctly?
9 months here
I made the mistake of not using progressive overload in a systematic manner at first and I also fell for the skinny fat cut meme so I made zero progress for the first six months because I didn't know wtf I was doing.
I've also been sedentary my entire life so this sort of shit was brand new to me and I had/have a hard time getting used to this life.
So I've only been lifting seriously since mid January, really.
Bench: 115->155 lbs
Squat: 135->150 lbs (just fuck my shit up)
Diddle: 135->205 lbs
Barbell Row (only been doing this for a month): 115->140 lbs
Very slow but progress is progress
Still cutting because I'm still slightly overweight (220 lbs at 6'4", ~14-16% BF) and I don't wanna look like a fat fuck after half a year of bulking tbqh family
>>36855407
Wife's pregnant so there's been so much food in the house I can't even consider cutting now. Luckily I have put on very much weight.
>>36853972
God damn, frog and toad are dressed mad swag.
>>36855471
Yeah, that's what I thought. And I don't think my progress is that bad, is it? Would it be advisable to think about switching to 3x5?
Started SL 5x5 on Feb. 2
OHP 45lb - 110 lb
Bench 45lb - 115 lb
Squat 45lb - 190 lb
Deadlift 95lb - 225 lb
I missed a week early on due to the flu, and I'm taking this week off due to fatigue/injury. I think i need to de-load and focus on perfecting my form. My goal is to hit 1/2/3/4 by my birthday (end of July)
I'm 5'7", 185lbs.
Haven't lost any weight but people have been telling me they notice i am looking leaner.
>>36855503
5x5 for compounds have been working well for me, everyone is different though. I feel like i haven't been lifting long enough to give out any advice.
>>36855503
>>36855637
I've also been doing 4x10 accessories so they probably help out a lot with the major 6 lifts.
Did 5x5SL for about 2 months now moved on to a split but my stats after 5x5 were
Bench 40kg to 65kg
OHP 20kg to 45kg
Sqaut 40kg to 105kg
Row 30 kg to 70kg
Diddly 50kg to 115kg then my grip strength failed me, anyone got tips on how to improve grip strength?
>>36855589
With 5 lbs increments you'll get there if you don't miss a session.
>>36855447
It's because he's on fit and thinks he knows everything there is to know about fitness.
Going to gym for 3 months
1 month was spent on mobility work and perfecting form
My numbers went from
Bench
20kg->40kg
Squat
20kg->70kg
OHP
20kg->30kg
Row
20kg->42.5kg
Deadlift
40kg->80kg
My bench and OHP are shit though and I'm trying to improve them.
>>36855965
Dat squat progress is crazy
For diddlys do you use chalk? If not, get some. It really helped me after i got to 235lb.
My stats, all 3x5 except deads
I'm 6'1.5" went from 173 to 185lbs
SS for about 3 months
Squat 95 to 190
OHP 75 to 95
Bench 105 to 150
PC 95 to 135
Dead 135 to 260 (Started too low)
Happier with my aesthetics after I added pull ups/chins about 1 month in
>>36856152
Yeah I guess I just have good leg genetics or some shit I thought it was strange to make such good progress in sqauts but slow progress in everything else.
I use chalk and it helps but it's not that my hands are sweaty it's that my fingers unroll under the weight
>>36856117
H/Weight?
>>36856220
Why did you move on to a split so early?
Also how is your grip?
https://www.youtube.com/watch?v=9OK-S3ZJZxQ
https://www.youtube.com/watch?v=_ZBmiQm4MF4
You may have been "cheating" in the past by putting the bar too far into your palm.
>>36853972
Very good progression brah, wish my lifts went up that much in 3 months let alone >2.
>>36855965
Use,chalk
>>36856039
Lol cheers dude I wondered if I was missing something.
6 ft 2 In
86 kg BW
Progress since i started back in December, SL 5x5.
Bench
20kg->60kg
Squat
20kg->85kg
OHP
20kg->50kg
Row
20kg->65kg
Deadlift
40kg->110kg
Really starting to hit a wall now with my squat, every set feels like it takes everything i got. Thinking about moving to another program but it might be because im currently cutting a 2000cal/day 170 of protein. Any advice bros?
>>36856992
*cutting my intake to 2000cal/day
>>36856992
My stats are almost exactly the same senpai, and squats are really killin me too. What accessories are you doing?
been lifting since November, from full fatass
Bench: 20 > 62.5
Squat: 30 > 80
Rows: 30 > 55
OHP: 20 > 38.75
Deadlift: 60 > 95
all in kg
I started from skelly in November. Pic related is the last five months.
A-am I going to make it?
>>36858316
(All of those are for 5x5)
>>36855266
>What's something I can do to help that?
Eat more, sleep better.
I need serious help bros.
I'm as green as they come when it's dealing with weight training. I'm fucking awful at bench presses. I feel like a loser when I'm at the gym and only bench the bar. Anytime I add weights to the bar I can't make it an even lift.
I feel pathetic.
Can you do a pushup?
How much do you weigh?
Started 5/3/1 after new year's, did calisthenics before that, so in terms of actual lifting, I'm inexperienced as hell.
Squat: 123lbs > 160lbs
Bench: 180lbs > 213lbs
DL: 182lbs > 211lbs
OHP: 93lbs > 125lbs
>>36858577
Just keep lifting, eating, and sleeping.
We're all gonna make it brah.
>>36858607
Meant for
>>36858577
>>36858607
Unsure if this is targeted at me. Yes I can do roughtly 40 pushups without slowing or needing a break.
I weigh 160, three weeks into my first bulk.
>>36858625
Wait wait wait, inb4 read the sticky, how important is sleeping. I manage about 6 hours a night. Am I shooting myself in the foot?
>>36858656
Well bear in mind that it's when you're asleep that your body is actually building muscle, producing test etc. If you can't get 8 hours I'd recommend something like ZMA to improve the quality of your sleep.
>>36858656
40 pushups is pretty good. Do you know what your form is like when you bench?
>I manage about 6 hours a night. Am I shooting myself in the foot?
6 hours a night is decent, but even just an hour more would probably do wonders.
>>36858656
Then you should be able to bench at least 95lbs. It's just a mental thing, you'll always shake a bit on the bench, especially since you're still learning how to balance the bar. And sleep moar faggot.
>>36858689
There's no real excuse why I shouldn't be getting 8 hours of sleep. I'll have to change what I'm doing, thank you brah!
>>36853972
5'8
158-153
Bench:110-150
Press:65-90
Squat:110-135
probably could have started heavier on some of my lifts. Also why the fuck cant i squat?
Almost one month on candito variation with accessories
>>36858704
I have no gym buddy, too autistic to talk to someone there. So I don't have a way to have someone critique my form.
>>36858710
I figured I was shaking because I was shit at the bench. And yeah, I'm changing up my schedule to make sure I sleep more. Thanks!
>>36858771
Almost everyone on this board are too autistic to talk to other gymrats.
But really, if you ask politely, many people will help you with lifting stuff with no problems. Take a chance next time you're at the gym. You won't get better if you're too afraid to ask for advice.
>>36853972
Bench: 35kg -> 45kg
>3x8
Press: (Just the bar) -> 10kg added
>3x5
Squat: 40kg -> 60kg (5 reps)
>3x5
Deadlift: 40kg -> 80kg
>3x5
Pull-ups: 5 reps -> 8 reps
>Can just barely do 3x8 now
Liftan since autumn/fall. Pic related is my symmetricstrength display
>>36858500
Sleep 9 hours a day and eat 3000 calories easily everyday, still been at 275 for two weeks.
Are there any good grip strengthening techniques? I tried chalk and I almost ripped the skin off my hands.
>>36858619
Good progress on your bench. Fuck anyone who bring up symmetry. Is it your chest or triceps that are making it relatively the heaviest?
>>36858900
>Are there any good grip strengthening techniques?
If you do weighted pullups, your grip strength should improve on its own.
Alternatively, you can do weighted deadhangs.
7.5 months
82kg bw
50kg squat workset - 160kg 1rm
40kg workset bench - 90kg 1RM
60kg deadlift workset - 175kg 1RM
>>36858927
>Is it your chest or triceps that are making it relatively the heaviest?
You mean which bodypart works the hardest?
My chest, hopefully. I can usually barely feel it in my triceps.
I'm still working up to my proper weight, though. I did the third week of the cycle last week, so the sets were 1x5, 1x3 and 1x1+(+ meaning at least 1, but more if I can), and I did 8 reps with 213lbs.
>>36858937
Never thought of hanging dead weights, thanks for the advice. Just tried it and my forearms are jelly after a minute if them.
>>36858847
Cool website, I started this thread thinking I was on the bad side of beginning progression.
>>36858986
Just wondering because I haven't noticed any growth in my chest compared to my triceots which are getting notably bigger. Some gymbro told me that bench was more of a triceots workout than a chest one and suggested I did fly's instead.
>>36858847
Height, weight? Similar progress to me desu
I shoulda done SS
Bench 200 4x9
Squat 265 4x8
Deadlift 360 4x8
Ohp DB 65pd 4x8
It took me longer than a year maybe about 2 to reach these... coulda hit these with SS in a year or 9 months
>>36858722
I had the hardest time with squats the first two weeks until I bumped into my high-school weight lifting coach. I felt like it was to much weight on my knees even though my muscles felt like it should be easy. He suggested I did 3x3 for a little bit to train my tendons and joints for the heavy weight which they weren't used to. After 2 weeks I didn't feel like it took my all to squat and it's progressed quite nicely.
>>36859124
5'10, 134 pounts.
Used to be 116 pounds
>>36859209
Yeah I've been escaping Auschwitz too, keep up the good work dude
>>36859277
Thanks anon, you too!
God any progress pics? I'll see if I can put something together myself
>>36859377
Haven't really got any pictures b/c i'm still pretty self conscious desu (only recently stopped wearing a thick hoody when I leave the house). Curious to see yours if you've got any though, usually only see people losing weight here
>>36859457
I don't really see much difference but I've definetly gotten heavier and stronger so I know I'll get there.
I'm glad you're starting to feel a little better about your body anon, stay consistent! You're gonna make it
6'1, 235lbs.
Squat :: 275lbs.
Deadlift :: 305lbs.
OHP :: 155lbs.
Row :: 185lbs.
Hoping for 185lb OHP, 3pl8 Squat, 4pl8 Deadlift by June/July.
>>36859457
>>36859495
And my back - don't have a before-picture though
>>36858008
None. I didnt want to mess with the routine as i still feel i lack the knowledge to be messing with anything.
Good to know im not alone though.
Whats considered a noob lifter?
Lifting since 8 months.
bench: 135 - 190
I dont do the others.
Also pic related is me.
>>36859682
Can't really answer your question, but why don't you do any of the other lifts? Which do you do?
And you look really good, no homo
>>36859042
I've only been benching for four months, but there's a noticeable change to my chest, both in firmness and shape. My triceps, not so much, I'd say.
I usually do dips on chest days as well, I get a crazy pump in both chest and triceps from those.
>>36859682
Hei på deg, norske gutt
>>36859682
>Those biceps in 8 months.
Holy fuck bro, nice. Iv been lifting for 6 and mine aren't half that big.
>>36853972
So, where can I but pants like these?
I only started doing squats, deadlifts, rows and shoulder press about 2 weeks ago..and I'm a fat fuck so I can't squat for much since I have lowered my calorie intake to 1500-2000 calories. I'm kind of new to /fit/ so idk if you guys want me to include the bar...but I'm going to write without including it.
a month ago:
Bench: 50kg 3x8 -> 80kg 4x10
2 week progress:
Press: 20kg 3x10 -> 40kg 3x10
Squat: 10kg 3x12 -> 30kg 3x8
Deadlift: 30kg 3x10 (was mostly practicing form) -> 70kg 3x12
Row: 30kg 3x6 -> 50kg 3x8
>>36859716
Squats: I never understood the obsession with huge legs. I want them to be proportionate to my upper body, thats it.
So i do leg press once a week instead.
OHP: I simply much rather prefer dumb bells over barbell. With DB's you workout each side on its own. If you use a barbell, there is a risk that one side of your body puts in more effort than the other.
It also gave me shoulder pain, so yeah.
Deadlift: Im a big fan of isolation. I do a lot of isolation exercises and less compounds. I could probably start doing deadlifts, but i had good back progress without them so i didnt really think about it.
Other than that, i heard snap city is an awful place to go for vacation.
>>36859737
I dont know what that means, but it sounds iceland-ish.
>>36859740
I consider them to be fatceps though, not biceps.
41cm, 16.2 inches if you want to compare them to yours.
Thanks for the compliments guys, my body dismorphia is real so i got hyped hearing these replies :D
>>36860160
>>>36859737 (You)
>I dont know what that means, but it sounds iceland-ish.
It was norwegian, because you shirt says NATUR TALENT
>>36855390
I started out much weaker than I am now, 3 years later. I make and am still making my strength gains by pushing out 5 real slow/controlled reps for 3 sets at my working weight. I will do lighter weights with more reps to warm up. I'll progressively put on more and more weight and fewer and fewer reps until I reach my working weight and do 3 sets of 5 reps. I aim to have enough weight to really be struggling by my 5th rep.
Always make sure you're doing the correct form. Your pride will hold you back if you let it. It's usually harder to do an exercise with proper form. But you want it to be harder. Never swing your arms and arch your back. I can't stress proper form enough.
>pic related
>it's me
>>36859495
Nice anon, I haven't really noticed a massive difference on appearance either but you definitely look better
