program input for older noob

[beefneggs]

Hey guys,

Been out of the game for a bit for various reasons but 3 months ago jumped back into the gym after about nearly 3 years off training.

I decided rather than mess around Id work for the next 6 months on size n strength hoping to increase lbm and increase the 3 big lifts.

I thought Id run a basic program I copied from T nation called starting strength which was 3 days a week( with kids and work and twins on the way)which fit in with life etc .

I ran this with pretty ok results for the last 8 weeks after the intial 3-4 feeling things out trainings.

It went Squat , bench, deadlift---a

Squat , military press, hang clean or chins---b

Reps 5 , sets 3.... structure went week 1 A B A, Week 2 B A B.

Im wondering if I go 5 x 5 on the big 3 again 3 x a week will this be ok?

Or shall I go in on a training day and do 1 do high volume low reps for one major exercise and call it a day.

Currrent stats would be without spotter for reps

Bench - 150

Squat - 180

Dead - 190

military - 80

Currently 125kg @ 16 percent bf

Goals by next year 200 bench , 250 squat , 250 deadlift and 125 front press

Im open to any suggestions , ideas knowledge and the like

cheers

[tomleegolf]

How come your military press is only half your bench?

Anyway, that's some really good numbers. I can't give you any advice since I'm still a noob too

[beefneggs]

thanks tom.

good question, still tryna work that out.

standing press not one of my strong points I guess, still appliying myself to standing press should reap some rewards.

[Jigga]

Hey guys,

Been out of the game for a bit for various reasons but 3 months ago jumped back into the gym after about nearly 3 years off training.

I decided rather than mess around Id work for the next 6 months on size n strength hoping to increase lbm and increase the 3 big lifts.

I thought Id run a basic program I copied from T nation called starting strength which was 3 days a week( with kids and work and twins on the way)which fit in with life etc .

I ran this with pretty ok results for the last 8 weeks after the intial 3-4 feeling things out trainings.

It went Squat , bench, deadlift---a

Squat , military press, hang clean or chins---b

Reps 5 , sets 3.... structure went week 1 A B A, Week 2 B A B.

Im wondering if I go 5 x 5 on the big 3 again 3 x a week will this be ok?

Or shall I go in on a training day and do 1 do high volume low reps for one major exercise and call it a day.

Currrent stats would be without spotter for reps

Bench - 150

Squat - 180

Dead - 190

military - 80

Currently 125kg @ 16 percent bf

Goals by next year 200 bench , 250 squat , 250 deadlift and 125 front press

Im open to any suggestions , ideas knowledge and the like

cheers

[beefneggs]

and this means......explain yourself

[Jigga]

You say:

- You're old

- You're a noob

- You haven't trained for 3 years

and within 3 months, training 3x a week:

- You're at 125kg, 16% bodyfat

- Repping 180/150/190

It looks like there are a few porkies in there.

[beefneggs]

well thanks for the auto hateraid attack , I decided to leave off the fact Im no longer enhanced, have great muscle memory and only stopped training for reasons I wont disclose , I had a break for a few years to fight, so it wasnt like I sat on my ass , drinking piss and eating !!!!

Some people arent skinny kids with poor genetics, i am a natural athlete who played national sports as a teen , so forgive me for being a tad blessed buddy.

Any how I started a journal and will endeavour to show you at some stage mr dismissive.

chur bo

[Jigga]

Not hating. Just got confused when you called yourself a noob. No hard feelings.

[beefneggs]

all good bro, Im 33 and a noob at posting and also after years away Im startign again natural hence the " noob" moniker...... : )

[thatwaslight]

Why the decsicion to go natural? What were you lifting at your peak?

[beefneggs]

no real decision a side from monetary , having a family and being the sole breadwinner means what I spent on gear as a young buck is not something I can do anymore. Not to say if the price was right I wouldnt look at that option.

At my best my lifts were over 250 easily bar bench which was 230 which in the past caused my right pec to rupture, though rather than talk about shit I did years ago Ill leave it at that.

Never chose to compete at any level as was more into bodybuilding at the time when now retrospectively I was more a powerlifter type of guy

Ill hit the 5 by 5 tomorrow and try smash some deads out and get back to feeling of being mighty.

Look forward to any training advice as IM sure theres some strong mofos out there .

Cheers for the interest

[BeastBuilder]

Dam !! Which I could call myself a noob and be that size !!

Hmm I wonder if that'll work, call self a noob and overnight become hyyyyyoooogggee !!

Nah but on a serious note, good lifts boss, should be good to see where you can get back up to after a few years off.

When you say had a few years off to fight, you were a mma fighter ?

Just curious

[Viking Power]

Hey Beefneggs,

After reading this so far, something that might be of interest to you would be 5,3,1 if you want a copy off the e-book give me a PM with ya email address, if anything its a great read, even for me and I hate reading 8)

It covers everything you are wanting to acheive.

best of luck

VP

[beefneggs]

Dam !! Which I could call myself a noob and be that size !!

Hmm I wonder if that'll work, call self a noob and overnight become hyyyyyoooogggee !!

Nah but on a serious note, good lifts boss, should be good to see where you can get back up to after a few years off.

When you say had a few years off to fight, you were a mma fighter ?

Just curious

hey man, nah muay thai

[HarryB]

Dam !! Which I could call myself a noob and be that size !!

Hmm I wonder if that'll work, call self a noob and overnight become hyyyyyoooogggee !!

Nah but on a serious note, good lifts boss, should be good to see where you can get back up to after a few years off.

When you say had a few years off to fight, you were a mma fighter ?

Just curious

hey man, nah muay thai

Gee it's annoying when a guy is huge and can fight lol... good work bro, look forward to following your progress on here...

[beefneggs]

thanks man, just a humble dude looking to get some more insight, cheers to VP that e book was awesome, just up my alley for this juncture in my training.

[BeastBuilder]

thanks man, just a humble dude looking to get some more insight, cheers to VP that e book was awesome, just up my alley for this juncture in my training.

Nice, big guys that can fight are always scary haha.

And 5/3/1 is a great programme, I'm currently at the end of my 4th cycle and it's doing wonders and it's always fun and challenging. Doing the 5/3/1 set up on the main lifts with my own accessory stuff chucked in and a Lats and Bis day on top of that works out well, that's why it's fun though, get to play around with a few things. You'll get some good consistent progress