This is something of a musings/story-time post and something of a bragski post. I was inspired by ThatFanficGuy though, and got back to lifting. Before last Saturday, the last time I lifted was June 10th, right before my vacation to California. I shouldn't make excuses, but I will, and it's this: I did start mountain biking.
Anyway, I got a barbell for Christmas, and finally got around to buying plates at the start of June. However, I was in a weight training class from September to January, though the teacher sucked and I ended up with a shoulder problem that prevents me from benching. Additionally, I trained bodyweight pretty seriously during the summer of 2014. Long story short, I'm not a complete noob, but I am still very much a beginner lifter. Well, actually, the last time I could bench, it was well in the intermediate category for my weight. But yeah, beginner, but not novice.
With school starting and ThatFanficGuy's story of his own start, I felt that I should get back in the swing. My deadlier has always been kind of weak (in June, I was repping a plate, at 130lb bodyweight). So, when I decided to lifting again for the first time, I wanted to focus more on deading than any other lift.
The first time, a week ago, I went in without much of a plan. I figured, some hack squats, which I love; some deadlifts, of course; overhead press, to heal my ego; then finished it off with barbell rows. It wasn't much, but man was I sore again today.
That night, I say down to set up a program. Now, it's not really recommended for beginners to design their own programs, but it is something I have always been pretty good at. You are never going to find a program that has the exact same circumstances as you. The very first program I did was alternating ElDiablo and Convict Conditioning daily. It was brutal, but quick, and that was the combination I wanted. From there, I have tried other's routines, from the /r/bodyweightfitness to Starting Strength, but I've always found myself having to change them to suite my goals and limitations (like benching). Eventually, I spent a week learning everything I could about programming, and I designed my own, a mix on Antraink's intermediate bodyweight routine, and Starting Strength, plus some. I wanted both the raw strength and the skill, so combining them made sense. If you research what you are doing, you can design the perfect plan for you, because it won't exist until you make it.
This time, I really want to focus on my deadlier. I don't want to forget my other two main lifts either though (front squat and pho). So, I've set it up so I have a main lift each workout day (Sat, Tue, Thur), along with one or two supplements for each of the other two. So, for example, based on my weaknesses pulling, I do Straight Legged Deadlifts on squat day, and Good Mornings on ohp day. This way, I can go practically full steam for the main lift, and use linear programming and take advantage of my beginner status.
There is this weird thing that happens when you come back to something. Sometimes, a little break actually makes you better. It happens for me with flute all the time. I'll hardly ever play over school breaks, and when I come back, things are a little easier. Same with lifting. This week, I've PRed in front squat, deadlift, ohp, power clean, and power snatch. I broke 150lb for reps for the first time ever. I think that this little spurt is going to be a lot of fun while it lasts. My goal is to dead over 200lb and power clean over 100lb by October. So, if you read this, thanks, and wish me some good lifting.
Fantastic work! Keep it up. Consistency is key, but I also agree with you in that a break - willingly or not - can really help you improve. I can see you definitely getting to 200lb in the DL by October (I think it'll be 220lb, you seem committed to it and we do have a habit of underestimating ourselves). Edit: If you see this again, may I ask what kind of programme are you running, if any?
I think of it as an adapted 5/3/1, for linear progression. Once my beginner gains stop, I will try to move to the actual 5/3/1 routine, because it gives enough flexibility for me to be able to personalize it to fit my plans. Right now, it isn't much of a detailed program, more of just a routine with pretty defined end goal (intermediate strength standards). Rather than try to describe every detail, I'm just going to write out the routine. Day 1: Deadlift Hack squat 3x7 Deadlift (conventional or deficit) 3x5 Power Snatch 3x5 Pushup progression 3x4-12 Planche training L-sit training Day 2: Squat Stiff-leg deadlift 3x5 Front or Zercher Squat 3x7 Power Cleans 3x5 Dips progression 3x4-12 Pendlay Rows 3x7 Hanging leg raises progression 3x4-12 Day 3: OHP Lunges 3x5 OHP 3x7 Good Mornings 3x5 Pull-up progression 3x4-12 Front lever training Once I get a couple more weeks under my belt, I'll sit down and say: "okay, add x to dead lift every week, y to squat, and z to OHP." Since pretty much all the others I am treating as accessory lifts, I don't think I'll really program them, though if I find I'm not really progressing, I will. For anything that is a progression with a rep range listed, the goal is to add one rep to one set each week, though in my experience, I can often do one ne rep to all three sets. For the exercises without sets and reps listed, they are static holds, and I am still experimenting with where I should be. If you've got any questions about why something is the way it is, I'd be more than happy to the explain. I really like talking about this stuff, in case you can't tell.
Excellent work! I like that you have a plan tailored to your needs; and that you seem fully prepared to adjust it as you progress. Too often you see people stick with a split that worked months ago but may be the cause for stagnation in the present. I'm running an altered PPL routine, usually going PPLPPLR, where I Rest on Sunday's. My Push days (1 and 2) I alternate between chest and shoulders. So I'll lean more to Chest for the first Push day and Shoulders on the second. Just trying to even it out as much as I can while still working areas twice a week. I too love talking about this stuff, so I'll be here to chat with if you wanted to discuss anything you've come across; there's so much for me to learn!
Awesome and inspiring too :p I used to be heavy into powerlifiing ( never entered into an actual competition but my parameters for my workouts were always of the strength orientation) and I 've been on a hiatus ever since the summer, and this might be the stepping stone I needed to get back into the game. Definitely gonna master the bodyweight movement a first though. Also, I recommend buying a good foam roller, having a stretching routine, and also heading over to http://www.mobilitywod.com There are a lot of things happening within your own body physiologically that you might not even be aware of, and the WODs are a lifesaver for a someone who powerlifts or lifts with heavy parameters
What do you mean by "the bodyweight movement"? There's a ton of fun stuff you can do there. If I could bench, I think I'd try to enter some amateur competitions, but benching heavy messes up my shoulder too easily. Not worth it. If you ever do compete, post some videos here, they can be surprisingly fun to watch. Thanks for the mobility link. At one point, that was a major part of my routine, but I completely forgot to include it in this routine. Very important for injury prevention though, so thanks for the reminder.
Sorry about the ambiguity, I think i was just waking up when i wrote that comment :p By "bodyweight" i mean advanced gymnastic movements such as L-Sits, front levers, back levers, handstands, planches, ect. A really good book on this is "Overcoming Gravity". Essentially a manual on how to go about training bodyweight movements, mobility, and things related to gymnastic-esque training
I have never bought the book, but the online resources assosiated with Overcoming Gravity are wonderful. I replied to Foveaux below with my full routine, and you'll see I include some of the things you listed. Maybe I should add handstands. The way my pull-up bar is set up, I can't work back lever, there is a park nearby that has some cool stuff that I can UAE occasionally. Went there with a friend last week and managed a half-lay back lever. That stuff is a ton of fun, and it's nice to meet someone on here with a similar interest. If you don't know, the author of OG is pretty active on /r/bodyweightfitness if you use reddit. I forget his user name, but his flair says it.
I have no idea what is it that you're doing - I'm not good with exercises: no idea what those are and what they do - but I'll congratulate you on starting. It's the hardest of all, especially after you've been gone from it for a while. Congratulations! Keep up the good work. P.S. I'm glad to know that my workout had some influence on your start.