RDL
4x5x150
4x5x160
1x5x170

1arm row
7x70
27x60(7,5,4,4,4,3)
TM:82->85

Won't be able to keep progressing here for long

Oh I've switched to mentally approximating calories over the past few weeks. So much easier counting during a deficit when you spend less total time on food. I'm at 157lb which is in line so unless I plateau I will keep this pace for now.

I'm still pretty fat so I will keep pushing for another month or two to lock in a 405 DL and maybe in my dreams a 200 BP then cut down to 12% body fat and then hopefully get to bulk/cut in a 12-15 range for the rest of my life.

SQ
4x3x165
3x3x180
1x3x190

Incredibly the shoulder pain seems to be going away! Still going to take it very carefully working back up to real weights.



1 arm press EMOM
11x40
31x30 (11,6,5,5,4)
TM:47.5->50

looking good!

Your thread inspired me and 5 days ago went to gym first time in 3 years! Slim fat sedentary body. Did random weight lifting on machines and free weights. 45min workout. Upper body reps went 8-12 aiming for failure and lower body 15-30 aiming for failure too. Intense soreness first 3 days after.

What to do to not be sore and get back quicker, does taking bcaa while working out make you not sore?

Not liked my 1st approach with zero exercises no plan. I literally randomly did exercises.
I know compound movements should be best, what's a good list of exercises i can follow (preferably in .gif from from ios app, otherwise like 3 sec video to show movement) to do for the first few weeks as total beginner?

appreciate any help

Awesome, well done taking the first steps!

Really there is no need to be taking any supplements at this point. The only 3 that are really worth it at any point are creatine, caffeine, protein. Even those are marginal but everything else is really pointless. Everyone is deathly sore in the beginning but it goes away. Once you have practiced an exercise for 2-3 weeks you will simply stop being sore afterwards, even if you are moving heavy weight. Drinking water may help as well.

At some point you need to do the heavy compound movements - squat bench deadlift - which you can learn from reading the starting strength book or the guides on strongerbyscience.com. You can't really learn those from a gif, they are too technical.

However, the first step is buy-in and habit formation. In the beginning simply showing up is the accomplishment. Start a log here, and do what feels most fun for you without burning you out. No matter what you do you will see gains. In 2-4 weeks if you have maintained motivation it will be time to start learning those lifts.

You don't need to go to failure. Like I mentioned you will have gains no matter what. Failure is a big injury risk when untrained. You want it to be hard but not exhausting.

For starting out (up to 1 month) you can do some more simple compound movements, that help start the muscle building process and improve your muscular awareness. Choose 2-4 of the following each workout: pushup, dips, pullup, lunge, bodyweight squat, planks, one arm overhead press, one arm DB row. Do 2 sets per exercise, and go to the gym 2-3 times per week.

It'll feel like you are not doing enough, but believe me you are! It's amazing how marginal the benefit is from crazy volume.

If you start a thread everyone in the forum will help you with the next steps.

BP
5x6x125
2x5x140
1x10x145
TM:189->192

CGB
Random volume with someone working in

Have set my main goal to be showing up, u r right, and it made me remember i often in the past made that mistake and its 1 of the most common mistakes ppl do pay membership and rarely sometimes never go.

so step 1 main good, have set up with friend going 3x week to be accountable.
for now just need to keep going for at least 1 month to incorporate the habit.
For next steps I'm researching and asking as I go, thanks for the help

DL
9x325
TM:385->395

Honestly a bit confused here. Was feeling sort of weak and low energy today, so just focused on staying tight and have zero form leaks. Counted 7 reps, but thought I might have miscounted and it was actually 6. Still get confused watching the video. Program has me going for a 405 single in 6 weeks.



Cable Row
1x13x115
2x10x100
1x8x100

FS
4x5x110
4x4x115
1x4x130

For the first time in almost half a year I have zero pain squatting



OHP 1minute rest
9x95
16x95(5,4,3,3)
TM:116->120

EZ curl 1x10x70 2x9x70
SS
Standing calves 3x20x80
SS
Dips 3x9

Apparently you shouldn't do seated calves, who knew

Nice bro

What's wrong with seated calf raises?

Skip to 3:15

BP
4x3x145
1x3x150
2x3x155
1x7x160
TM:192->195

CGB EMOM
10x130
17x115(6,4,4,3)
TM:167->170

So hard to do low rest work after a heavy AMRAP

ibav,

Cool, thanks.

RDL
3x8x130
2x6x140
1x6x150

1-arm DB row
12x60
25x50(10,6,5,4)

HBBS
13x175
TM:208->218

Still hurts



1 arm press
14x35
18x30 (9,5,4)


EZ curl 2x14x60 1x13x60
SS
Standing Calves 3x20x90

BP
4x5x140
4x4x150
1x4x160

CGB
1x8x135
2x6x125
1x5x125

I think I'll switch CGP to Incline bench next cycle. Too many flat bench sets.

Chins 3x5 60 rpe

DL
4x4x305
2x4x310
1x1x365
1x4x320
TM:395->400

Done with AMRAPs for dl, hurts too much. Time to start potentiating all my work over the past 6 months. Easy single to start, felt a bit heavy off the floor then shot up. Probably need to get more legs in there.



Cable Row EMOM
13x125
23x115(8,6,5,4)
TM:165->170

Want to start programming some more pulling work. Two t2s per week is not enough imo.

FS
4x8x95
2x6x105
1x13x115



OHP - switching to dead stop
1x7x95

3x5x85
SS
Chins 1x6, 2x5

BP
7x165
TM: 195->200

Questionable spot. This felt ridiculously easy, like maybe had 5 more in the tank. Not sure if it's just a strong day, gains are coming faster than usual, spotter cheated, or fear of spotter stealing my gains gave me power. The bro shirt probably helped as well.



Incline Bench
3x5x115

Could use a form check here, new exercise. Should the bar path be more vertical? Unracking is hard.



Dips 2x9, 1x8
SS
One leg calves on step 3xBWxF

Wow at that calf stretch, don't think I can overload these but going to be doing them more often.

RDL
5x5x150
2x4x160
1x12x170
TM: 220->230

1 arm DB Row EMOM
11x65
18x60(6,5,4,3)
TM:85->88

Inclines could be tighter, but it's probably just being unused to the movement; the cues are pretty much the same as for regular bench.

No idea how you didn't punch that spotter in the dick; you had (conservatively) three more smooth reps. Weren't you concerned about lagging bench gainz not so long ago? Seems ameliorated if so.

I would normally have gone for a dick punch, but given that I was wearing a cutoff I was afraid it would be taken as a compliment.

Pretty crazy how well the bench has progressed, 1.5 months ago I did 3x160 @10. My body weight is up substantially, almost at 160 now, so I'm sure thats a huge part of it. A big part is probably programming as well. The high volume as low intensity seems to be working really well for me (consistent with the BBM theory of programming for people with low sensitivity to training stimulus).

SQ
3x4x170
3x4x180
1x8x185
TM:218->228

1 arm press EMO2M
11x40
29x30 (11,7,6,5)
TM:51->54

So, I missed a day and decided to do 2 days of the program at once. I think this is probably the highest volume day I've ever had. Feels great now, excited to see where I'm at tomorrow. If I feel ok I'll probably look to up my overall volume, maybe push past being a non-responder.

BP
4x8x120
2x6x130
1x13x140

Had a jacked guy who is benching almost 405 come up to tell me form looks great. Feels good man.

DL
4x3x315
1x1x375
3x3x325
1x3x335
TM: 400->405

No way I was going to try an AMRAP here, 9 sets of DL is plenty tyvm

Incline Bench EMOM
10x105
11x95 (8,3)

Cable row EMOM
12x125
26x110 (8,6,5,4,3)
TM: 170->174

Dips 2x10, 1x7
SS
Chins 1x6, 2x3