Help me start.

[lcjackson17]

My stats:
200lbs
5' 10"
age:23

I've lifted in the past and have actually done stronglifts as well, but I always started with to heavy weights and ended up stalling withing a month or so. The last time I did the program I stalled around 200lbs on my squat and 100 lbs on my bench. What do you guys suggest I start with as far as weight goes? I will start with the bar for OHP. I just don't want to start too light and make the first few weeks totally pointless. I'm also seriously considering doing GOMAD even though I certainly am not skinny. What do you think?

Thanks, Luke.

[mjh]

I just don't want to start too light and make the first few weeks totally pointless.

Thanks, Luke.

If you're making the most of that light weight to really nail down good technique, it's not pointless. The other thing is that people often under estimate how quickly the weight goes on with this program. Adding 2.5kg (5lbs) to squats each workout equals 30kg every month. What you could do is start at say 40kg, but add 5kg each workout as long as the squat sets are easy for you, and switch back to 2.5kg per workout when you start to slow down. The bottom line is that it's better to start too low than too high, as you've discovered.

As for GOMAD, I would say to hold off. Work on following the 8 nutrition rules in the weeks where you're building up in weights in the gym, and consider GOMAD, on the top of a solid diet, to help get you past a stall.

All the best.

[lcjackson17]

How do you guys suggest I log my progress? I think I'll be more likely to stick with it if I log it online or something. I basically just keep a notebook of my workouts now

[Bman1]

As far as logging your progress, try downloading the spreadsheet Mehdi created or create a spreadsheet of your own (which is what I did). I use a printout when I am lifting so I can record my weights/reps right then and there (no losing track of which set I am on).

As far as GOMAD, I agree with MJH that you should hold off unless you are at a really low %BF (which seems unlikely at your height and weight). See how you do just trying to follow some basic diet principles and trying to get your BF % down and muscle mass up.

If you feel comfortable with it, start around 95-100 lbs on the squat, 135 lbs on the deadlift, and with the bar for everything else. Weights will go up quick, particularly on the squat and deadlift. Don't worry about stalling, it happens and you just follow the plan, deload after 3 stalls and work back up. No big deal. You will continue to gain strength as long as you continue to lift and improve your form

[lcjackson17]

So today was my first workout.

I did 75 lbs on bench which felt like absolutely nothing. I think this is a good starting weight. I did 95lbs on squat and I could feel it a bit, but my form was really good. I did inverted rows and was embarassed to only get 6 or so good ones each set, but it is what it is. I also did about 7 on each set of dips. Overall, I'm happy with the workout and can't wait for it to get more challenging.

[lcjackson17]

Well, I woke up this morning with just the slightest hint of soreness in my chest and legs. I guess this means I chose the right weight.

[atypical1]

Good work!

I'd start a log here.

training-logs-f10.html


james