> I'm 6'1 and 230lbs. fatty needs to lose weight/get stronger.
My week 1 numbers come from my first real gym experience last week, company provides a full gym so I went in and practiced form. I've got my copy of SS, i've got protein on order and my diet is at a deficit.
The only one I don't truly know is the deadlift, because I didn't practice it last week but I'm assuming even DYEL can start at 135. Reason I didn't practice: I hadn't gotten to watching Rip coach DL so I thought I had to drop weights.
Bumping because novice. Feedback from experienced lifters would be nice.
Jose Anderson
Those are unrealistic goals.
The thing about working out (especially if you're just starting) is that you notice your first major gains immediately.
Also (if you read the sticky), you'll note that gaining mass or losing weight are almost always mutually exclusive long term.
Easton Wright
So you're saying my projections are too conservative?
I understand I'm not gonna become huge by eating at a deficit - I just plan on consuming 1g/lb of protein to ensure I lose as little musculature as possible. Once I lose the weight I'll be looking at actually gaining mass.
Asher Lee
...what? Too conservative? You're talking about adding 20lbs of weight a week to several exercises!
Read the sticky, man.
Christopher Miller
You don't understand exercise.
Juan King
I definitely just breezed over the percentages part and took estimations from Rip's forecasting of what you should be able to add to workouts - also the Sticky's SS guide kinda led me to believe I could initially increase the weights like that as long as I wasn't losing form or slowing down.
Does the revised sheet look better? It has me doing most movements at a weight 3x before adding.
Thomas Bennett
Which would tend to lead a person to asking people who do.
I've been told (and I have read) that there are two options:
> bulk up and get strong, forget about losing weight at first, cut later (Rip says the same) > lose weight via caloric deficit, but utilize resistance training and correct eating to ensure you don't lose much muscle mass in the process
Chase Ross
> lose weight via caloric deficit, but utilize resistance training and correct eating to ensure you don't lose much muscle mass in the process
How do?
Josiah Anderson
I don't know, that's why I'm here for advice. I assumed eating at ~500kcal deficit while also performing moderate lifting (as outlined in my revised plan ) would accomplish this.
You need to be adding 5 pounds to your squat every **workout**, not every week. Honestly, someone your size might able to add 10 pounds per workout for the first week or so.
Deadlift should definitely be 10 pounds per workout. Bench and Press should probably be 5 pounds every other time, not every 3 times.
Ian Lewis
Should a person be doing this if they're also eating at a deficit to more quickly drop BF%?
That's the thing too - the first response seems like I was adding too fast, but the SS sticky segment indicates adding 20lbs to DL at first, and 10lbs to squats at first. But I figured since my squat was very light I could stand to push it harder next time when I'm not strictly there to just teach myself form.
Julian Sanders
Top kek
Yes, you'll just use smaller increments earlier than otherwise.
You will eventually get stuck, but that's a part of the program. A caloric deficit will make you get stuck earlier, and might make getting unstuck harder. Read the "getting stuck and getting unstuck" section on fitsticky.com/novice-programs It goes on detail about what to do and when to move on.
Easton Brooks
Does this look better?
Nathan James
I am considering revision 2 without a deficit. I have protein arriving soon and I just plan to attempt to eat at maintenance calories.
Jaxson Long
The problem is that this schedule still doesn't follow what Rip says in his "YNDTP" writeup.
> "So, if your squat didn’t go up 40-50 pounds between the first and the sixth workout, you’re either not in that demographic or you’re not doing the program."
Cameron White
1: I have no idea how much weight that is, I don't work with imperial.
2: Stop trying to plan what weight you will use in a month. Go and lift, and then adjust accordingly.
What I'm saying is, you shouldn't worry about how much you're gonna increase your squat on the third workout of the next month. You have no idea how your performance will be then.
Worry less, lift more.
Isaiah Cook
okay.
here it is in kg anyway.
Liam Ross
I'm really more interested if these are too low goal weights or too high or what. I don't know what I'm doing in the gym, and I'm the only one there. I don't have anyone helping out, I just know of two coworkers who listen to shitty 90's top-20 rock hits and punch a punching bag.
Grayson Rivera
Add weight on every workout. This includes Bench and OHP.
Progression looks too slow on the squat. Getting a 124kg DL with a 58kg Squat sounds ridiculous. Your plan for the deadlift is probably too fast for a caloric deficit.
What's your bodyweight and how much of a deficit are you on?
Ryder Thompson
What p0rn do you watch? Link it. I'm curious to what a man on oestrogen would be attracted to.
No bully
Christopher James
> 104kg/185cm
and I have been eating at a 500C deficit, but I was considering just not doing that anymore since it sounds like nobody likes that idea.
Aiden Jenkins
No, you'll be fine. Cut if you wanna lose weight.
Add weight on every workout to the bench and OHP. Add more weight to the squat at first. Add less weight to the deadlift once you pass +-111kg. 2kg increments will work better.
You'll get stuck eventually, but that's part of the program. Read the links and make sure you're lifting with good form.
Cooper Russell
okay.
does a squat of 73kg with a DL of 113kg sound like parallel progression?
Blake Gray
Why did you ignore my post. V. Rude.
Christopher Phillips
symmetricstrength.com strengthstandards.co
These will give you an idea, but don't worry too much about it. Lift what you can lift. Some people are better at a certain lift than others.
Oh. Idk, my taste in porn is very vanilla. But I like watching cocks and blowjob vids. Reverse pov bj is cool too.
Kayden Rivera
>6'1 and 230lbs. I think you should be able to lift more than that especially on ohp and bench. Are you pushing yourself hard enough?
Xavier Rodriguez
I have literally done one day of trial lifting. I have no idea what I'm doing outside of what I read in SS, what I see on the sticky videos, and what I gather from this place.
I even tried shrugging in my 65lb OHP, and I still feel like I've injured my L/H rotator cuff. I have no fucking clue.
I'm looking on symmetric strength and I see I should be starting heavier, specifically on squat and bench. But I don't want to compromise form, and seeing as I'm still learning (and falling backwards on squats) I don't know if more weight is really a good idea yet.
Adrian Flores
> re: what symmetric strength leads me to believe I SHOULD be doing for beginner's numbers:
Those numbers sound a bit of a stretch, given that the last time I attempted bench (4 years ago) I struggled with 95lbs by my 2nd set of 8 reps, and being that the first time I tried to squat (last Friday) I kept falling backwards with 65lbs.
Henry Perez
Dude. Listen. Stop worrying about how much you're lifting in your first session. Stop worrying about how much you'll be lifting in a month from here.
Focus on progressing on every workout, doesn't matter if it's 6 or 4 or 2 or 1kg, and on learning proper form. Don't worry about "symmetry" in your lifts. Just progress. No one is perfectly "symmetric", everyone has the lifts in which they're stronger. Starting lower on certain lifts is not the end of the world, your numbers are gonna go up with training.
Make sure you're not skipping the warmup sets, they're very important.
For the OHP, you don't "shrug" at the top. The movement is scapulae upward rotation, not scapulae elevation. If you think about shrugging you'll be doing elevation. Think about pinching the top of your shoulder blades together while "spreading" their bottom parts to the sides But honestly, just focus on moving your torso forwards as the bar goes up and you'll be fine. You don't need to worry so much about the scapulae as your body will naturally move them. youtube.com/watch?v=CnBmiBqp-AI
Jayden Brown
In that video he specifically talks about "shrugging" (which I get it, we want scapular rotation to avoid impingement) and he also mentions that no part of your body should come forward - and he says this after the overhead extension and subsequent hip rotation to straighten the stance.
I guess my biggest concern is I have no idea what weight to start at. I feel like I'm already squatting slow with a 45lb bar. And I fall backwards. I don't know how or where to "set" my starting weights.
The symmetric strength website seems to give slightly higher, but still reasonable numbers and I don't know if I should try upping my squat to 100#/45.3kg or just stick with 65#/29.5kg. Same goes for bench.
Xavier Morgan
Start with a weight you know you can easily do. The bar is fine. Once you've got used to the movements, try a larger-than-usual jump in weight. Where you start doesn't matter, so long as you progress.
In the SS book Rip says to, on your first session with each lift, keep increasing the weight in minimal amounts until you can't do 5 reps as fast as previously. That's your starting weight.
Ayden Nelson
I think you should use as much you think you handle safely without injuring yourself. Dont worry about form autism that will come with time as you build up strength and muscle memory.
Ryan Peterson
Yeah, and I spent an hour with just the bar and trying to squat so my legs were tired. And I still hadn't stopped falling backwards by that time.
So I added weight just so it exerted some load, up to 65lbs. I think I got 5-7 successful reps over the course of 15 minutes, I don't know, I was getting discouraged so I didn't count. For the rest I just fell backwards.
My quads, glutes, and hams are sore so I guess it worked some. But I don't even know wtf I'm doing.
Bentley Wilson
>In that video he specifically talks about "shrugging"
Yes, what I'm saying is that "shrugging" is a bad queue. What you want is rotation, the "shrugging" cue will have most people doing elevation. So stop worrying about shrugging, just worry about moving your torso forwards.
>and he also mentions that no part of your body should come forward
I can't believe you're making me waste my time to rewatch the video for this...
Look, you move your torso forward as the bar moves up. That's it. Rip doesn't say "don't move your torso forward", this image is literally from the SS book 3rd ed.
>The symmetric strength website seems to give slightly higher
DON'T. Rip never says "use the symmetric strength website to determine your initial workset weights!"
Please never mention this again. Keep the weights you are using and progress on every workout.
If you're "falling backwards" it's likely an issue with ankle mobility. Get weightlifting shoes (the Adidas PL2 and the Wei-Rui Warrior can be found for as cheap as 60U$), or use flat shoes like Chucks and put plates or a stable plank beneath your heels.
And do some stretching for the ankles. Pic related is a good one.
If you're gonna stretch your hamstrings and stuff, do it home after the workouts. But ankle stretching can be done right before the workout just fine.
Aiden Williams
Hey, are you ever gonna upload any more lewd pantie pictures?
Jonathan Bennett
Holy crap. They stretch their ankles with 140 kg? That's insane.
Hudson Cruz
how to do ankle stretch in pic?! i need to work on my shin strenght and ankle mobility. any tips bro?
Eli Jones
Those plates are probably not 20kg. Training plates all have the same diameter, so those might just be 10kg plates.
Still, it's not about the weight, just the stretch.
Idk senpai I never got much into that. It only happened back then because the community was pretty different, more close-knit, and I was less well known outside. Things are different know.
How about you say that to my face and not online and see what happens
Jordan Hall
I've posted at least 4 timestamps at this point. If that doesn't convince you, I'm sorry but I don't really care.
What the fuck did you just fucking say about me, you little shit? Ill have you know I graduated top of my class in the Navy Seals, and Ive been involved in numerous secret raids on Al-Quaeda, and I have over 300 confirmed kills. I am trained in gorilla warfare and Im the top sniper in the entire US armed forces. You are nothing to me but just another target. I will wipe you the fuck out with precision the likes of which has never been seen before on this Earth, mark my fucking words. You think you can get away with saying that shit to me over the Internet? Think again, fucker. As we speak I am contacting my secret network of spies across the USA and your IP is being traced right now so you better prepare for the storm, maggot. The storm that wipes out the pathetic little thing you call your life. Youre fucking dead, kid. I can be anywhere, anytime, and I can kill you in over seven hundred ways, and thats just with my bare hands. Not only am I extensively trained in unarmed combat, but I have access to the entire arsenal of the United States Marine Corps and I will use it to its full extent to wipe your miserable ass off the face of the continent, you little shit. If only you could have known what unholy retribution your little clever comment was about to bring down upon you, maybe you would have held your fucking tongue. But you couldnt, you didnt, and now youre paying the price, you goddamn idiot. I will shit fury all over you and you will drown in it. Youre fucking dead, kiddo.
Aaron Kelly
...
Jason Green
> hastily taken phone picture
this is me, OP, trying to show what ankle mobility i have.
