How much do you weigh now, TucoRamirez?

right at 150

You should generally start with a weight you can do 8-10 of on the last set on GSLP.

oh damn. Didn't know that. How can I figure out how much to start with then?

I'm going to shoot for 10 just to make sure I don't start too heavy. Plus I actually like doing more reps. I'd rather do a program where I'm always doing 8-12 reps but I figured I'd get flamed on this board for such blasphemy.

I'm guessing this would work to find a good starting point? http://www.exrx.net/Calculators/OneRepMax.html

I mix it up. I'll do 10x3, 3x5, or 1x5.

In general, 10x3 is more fun for me. Wait one minute... blast 3 reps... wait... blast. The last few sets can be brutal.

I'll often take some weight off after my last set of 3x5 or 10x3 and do one or two sets of 8-13 reps.

Been doing SS for five months. The novice program is fine, but after awhile I had to mix it up to keep it fun (and I'm still making gains).

3/29/12

Press: 2x5x95 -- 1x9x95

DL: 1x8x225

Rows: Never done them before so I kind of just experimented with different weights. I guess the work sets were 2x5x135

Putting this here so I can go back and look whenever: http://strengthvillain.com/forum/viewtopic.php?f=9&t=89

Couple questions:

1. What would you guys do as far as sets/reps with pendlay rows? 2x5--1x5+?

2. Should I alternate pendlay rows with chins, or just do them once per week and chins twice?

3. Should I micro load the presses like he recommends in GSLP? If so, what should I buy?

Edit: he recommends doing rows once per week and doing 2 sets of 6x8...

Tuco,

yeah the 1 rep calc is fine. If you get above 10 reps on the upper body lifts, increase a bit more next time.


1. 2 or 3x5

2. 2 sets of 6-8 you mean? Sounds fine. Or 3x5. Whatever.

3. Yes, you should absolutely microload the press, as well as the bench press. Otherwise you'll fail often and early.


Imo GSLP strikes a nice balance between slightly higher rep ranges while being true to a novice progression. Of course, doing nothing but 8-12 rep sets will get you stronger as well...but not equally well. And muscle mass differences will be miniscule.

Yeah I meant 2x6-8. I'm just wondering how often I should do rows. Should I do chins 2x per week and only do rows 1x per week? Or should I just alternate them equally like I do with Press/Bench? I'm guessing it doesn't matter too much.

Oh and I always do chins 3 sets to failure. I've heard (I think from you) that you shouldn't always do chins to failure?

Yeah I was already starting to experience that with SS.

Thanks as always SM.

3/31/12

Bench: 2x5x140 - 1x12x140

Squat: 2x5x200 - 1x8x200

Chins: 9/7/7

Excellent gains in strength Tuco. Very nice.

How is your physique transforming? I am guessing
You are building up your back, legs, and glutes pretty
well with all heavy squatting and deadlifting.

You have any body measurements (waist, chest, arms, quads)?
I only train for mass, so very curious to see how your measurements
are changing since you mainly training for strength. I wouldnt be surprised
If your quad is as big as mine even though I have 24 pounds on you. So embarrassing, i am that leg press wimpy guy at the gym.

I don't know any measurements but I've put on a lot of mass in my quads and chest/back. Also have a slight gut but I can get rid of that with proper diet. Still have tiny ass wrists, ankles, and calves. I can send you some noodz if you'd like.

What do you mean you train for mass?

I just meant that I bodybuild more. So looking to
Increase lean body mass and have good symmetry.

You train more for strength. And while the squat, deadlift, and
Bench press are the greatest strength AND mass builders, the way
SS sets them up are definitely more for strength. Its an execellent beginner routine but I would like to see you dump it soon and for example, start training your calves. Cant do anything about ankles and wrists, but those calves screaming for some donkey calf raises.

lol no

Any opinion on this, Soulman?

I don't think it matters too much. Alternating sounds fine.

Probably not a bad idea to leave a rep in the tank, at least if your recovery is a problem. In general I like the concept in intermediate lifters at least.

4/4/12

Press: 2x5x95 - 1x9x95 (I added the barbell clasps as sort of a "microload" until I find some 2" washers)

Squat: 2x5x205 - 1x8x205

Rows: 3x5x135

will be interested to hear your thoughts on gslp once youve done it for a bit, think itll be what i try next

I like it much better than SS now that I'm to the point where I wasn't recovering well enough from squatting heavy 3x per week.

SS is probably the best program for complete noobs though.

4/6/12

Bench: 2x5x145 - 1x10x145

DL: 1x9x230

Pull ups: 8/7/6

If I could have started all over again with the goals I have (70/30 aesthetics/strength) I'd go SS --> GSLP --> TM --> TM or 5/3/1 swollertrophy. I'd start out eating at maintenance no matter the starting BF (unless very overfat). Recomp if in need of losing BF, avoid gaining excess BF if small. Diet after that would vary a bit. Cut as needed after novice progression, get on TM to get stronger then do a more BB-type program without going all bro, like the 10-rep base of TM described in 70's big's e-book or 5/3/1 BB. Should be pretty close to optimal imo. And you gotta be optimal.

I like this plan. Perhaps I gained too much weight too quickly because before SS I was obv just really skinny (120 lbs.), and now I'm skinny/fat (150 lbs). I gained ~20 lbs (read: milk) in the first 2 weeks of SS.

Meh. I'm sure I can cut down BF% fairly easily with diet and HIIT. Although I'd like to gain at least 10-15 more lbs before I do that. I'm not sure how HIIT fits in a plan like this though. Maybe work it in with the BB programming? Like alt. between weights and running 6 days per week. That's a ways down the road for me.

Long term, (I'm only 24) my goal is to never drop below like 150 lbs, continue to cut BF (under 10%) + build muscle, and eventually be in good shape stamina wise. I doubt I could run 1 mile under like 10 min right now.

4/8/12

Press: 2x5x100 - 1x8x100

Squat: 2x5x210 - 1x7x210

Rows: 2x6x135

Planks: 3x

4/11/12

Squat: 2x5x215 - 1x7x215 (Probably could have got 8 but my form broke down on #7 so I just decided to rack it)

Bench: 2x5x150 - 1x9x150

Chins: 7/8/7

Abs: Captain's chair crunches - 3x10 (Not sure what to call these...)

2011/4/13 (In honour in Soulman)

Press: 2x5x102.5 - 1x8x102.5

Rows: 1x5x135 - 2x8x115 -- 135 is too heavy, form was suffering. It's a pain in the ass trying to prop up the bar off the floor using 45s though.

DL: 1x9x235 -- Beast mode, activated.

Abs: Planks- 3x60 sec.