Quick Question - 5 rep max (Starting Strength)

[CPA]

Utilizing Starting Strengh/Mark Rippetoe strength gaining philosophy, what is the proper next workout regimen if I can't get 5 reps on a new weight.

For instance, say I did this:

September 7 Bench 235 x 5, 235 x 5, 235 x 5

As I hit 5 reps on each set, obviously I should move up next workout. So,

September 12 Bench 240 x 3, 240 x 3, 240 x 2

I could not get 5 reps on any set. So, on the next workout (say, September 18) should I try the same weight again to see if I get more reps, go back down to 235 or buy 1 pound plates (I only have as low as 2.5 pound plates)? SS is kind of vague on this issue, but I'm guessing I need to buy 1 pound plates.

Also, if the answer is the first choice how many workouts should I go before taking a different direction?

 

[surfsatwerk]

I would try again at 240 to make sure you weren't having a bad day, if you miss reps again then lower the weight 10% for the following week and work up again from there.

 

[VulgarDisplay]

If I remember correctly you deload 30% and start adding weight again from there.

 

[SociallyChallenged]

If I remember correctly you deload 30% and start adding weight again from there.

I believe you have to fail progression for a lot longer than one session for that. I think it's like a week or two.

 

[SociallyChallenged]

Personally, I'd try a couple of things. If I couldn't get 240 for 5, I'd stick at 235 until I could get 6-8 reps then move up (I know, it deviates from the program). If you don't wanna do that, you could stick with the pure linear gains, but buy micro plates. That way you can add something like 2.5 pounds total an bench 237.5 for 5. That way you can stay on track with the linear program, just at a slower rate. Or you could just try 240 for several sessions and see if you can get 5. With a 240x5 bench, you may be expanding past the novice tier and into the intermediate tier (depending on your weight). That means you may have to switch up to a different program or just find a new method that works for you. Nice numbers though.

 

[CPA]

Personally, I'd try a couple of things. If I couldn't get 240 for 5, I'd stick at 235 until I could get 6-8 reps then move up (I know, it deviates from the program). If you don't wanna do that, you could stick with the pure linear gains, but buy micro plates. That way you can add something like 2.5 pounds total an bench 237.5 for 5. That way you can stay on track with the linear program, just at a slower rate. Or you could just try 240 for several sessions and see if you can get 5. With a 240x5 bench, you may be expanding past the novice tier and into the intermediate tier (depending on your weight). That means you may have to switch up to a different program or just find a new method that works for you. Nice numbers though.

Weigh about 205. 42 years old. Coming off of kidney surgery back in March. I'm stronger now than I was before the surgery. LOL.

 

[SociallyChallenged]

Weigh about 205. 42 years old. Coming off of kidney surgery back in March. I'm stronger now than I was before the surgery. LOL.

Ok, yeah, you should probably be able to milk SS for a little longer (ideally). Try some of those different strategies. I'd probably just go with the increased reps at 235 (I'd aim for 6 or 7) and then move up and see if that was effective. Unlike the microplates, it's free and I'm always a fan of free things

Eee, what'd you get the surgery for, if you don't mind me asking? That's great though - way to get back into it.

 

[CPA]

Ok, yeah, you should probably be able to milk SS for a little longer (ideally). Try some of those different strategies. I'd probably just go with the increased reps at 235 (I'd aim for 6 or 7) and then move up and see if that was effective. Unlike the microplates, it's free and I'm always a fan of free things

Eee, what'd you get the surgery for, if you don't mind me asking? That's great though - way to get back into it.

Donated a kidney to my son.

 

[blackdogdeek]

Donated a kidney to my son.

wow!

 

[SociallyChallenged]

Donated a kidney to my son.

Well, that's a pretty damn good reason to have surgery. Kudos to you for bein' an awesome pop

 

[KIAman]

You are a beast for a beginner. I'm also a beginner and at 200lb body weight, barely do 225 1RM. I already feel stuck. Some days, I can rep 225 5 times. Other days, I can barely do one rep. I haven't found a good reason other than my energy levels.

For example, if I bench first before I squat, I usually can do a lot more weight and volume, but if I squat first, usually I'm weaker on the bench.

 

[Insomniator]

What I don't understand is that are people really that consistent?

I've struggled with 185x5x5 some weeks while the next week I can do 205 no problem, sometimes even 225.

 

[SociallyChallenged]

What I don't understand is that are people really that consistent?

I've struggled with 185x5x5 some weeks while the next week I can do 205 no problem, sometimes even 225.

Typically, yes, people are that consistent if you do the lifts of a given day in the same order. That hints to me that something is varying for you - may be hydration, sleep, motivation, diet, etc. If you fix that, I doubt you'll have that much inconsistency. You should be able to consistently hit your previous lifts and then some.

 

[Malfeas]

Repeat the weight 2 more times, if you fail all times then reduce weight 20-30% and work back up.

But when that happens to me that I cannot do the expected volume at a certain weight, I will add backoff sets at a lower weight to get some volume in.

 

[alkemyst]

without the smaller plates handy it's pretty hard to ramp up weight every week for many exercises.

A couple 1lb and 2.5lb plates are cheap and semi easy to carry if your gym doesn't have them. Mine has about 8 2.5lbers that are sometimes hard to find and a couple magnetic 1lb plates.

 

[SociallyChallenged]

without the smaller plates handy it's pretty hard to ramp up weight every week for many exercises.

A couple 1lb and 2.5lb plates are cheap and semi easy to carry if your gym doesn't have them. Mine has about 8 2.5lbers that are sometimes hard to find and a couple magnetic 1lb plates.

Yeah, and this link (http://forum.bodybuilding.com/showthread.php?t=109699291) has a pretty handy substitution for fractional (micro) plates. Just some simple, adjustable ankle weights. That way you can literally add weight in increments of .5 lbs (each small weight stick is .25 lbs I believe). Less than half the price of typical fractional plates.

 

[darkxshade]

Slightly off topic but at what point does one simply stop trying to add that extra weight? What do they do then? .... and I'm talking about regular folk who aren't doing it for body building, competition or the like? Because if one could do so, they could potentially lift an infinite amount of weight but it isn't like that. At some point, even if they are physically capable of going higher, they are just not mentally capable of handling the stress.

For example, as a 170lb-er I can squat up to 285lbs(3x5). Now I know I'm physically capable of going for say 290 and I've even done 305(assisted) but the load is such a strain and even though this stress is a good thing and the reason for working out, it just becomes such a mental burden that I don't look forward to going to the gym anymore. And suppose I go for 290... suppose I go for 295, 300, 305... and so on, where does it end? Personally I like to lift a weight that is difficult enough that I look forward to going to the gym while it puts enough of a strain on my body that I come out of the gym feeling good about myself.

 

[alkemyst]

Slightly off topic but at what point does one simply stop trying to add that extra weight? What do they do then? .... and I'm talking about regular folk who aren't doing it for body building, competition or the like? Because if one could do so, they could potentially lift an infinite amount of weight but it isn't like that. At some point, even if they are physically capable of going higher, they are just not mentally capable of handling the stress.

For example, as a 170lb-er I can squat up to 285lbs(3x5). Now I know I'm physically capable of going for say 290 and I've even done 305(assisted) but the load is such a strain and even though this stress is a good thing and the reason for working out, it just becomes such a mental burden that I don't look forward to going to the gym anymore. And suppose I go for 290... suppose I go for 295, 300, 305... and so on, where does it end? Personally I like to lift a weight that is difficult enough that I look forward to going to the gym while it puts enough of a strain on my body that I come out of the gym feeling good about myself.

There is no problem stopping wherever you are comfortable. Obviously if you ever get to the point your workouts are too easy then you may have to add more activity or reduce calories to maintain what you are trying to keep.

No matter how much I challenge myself, I don't leave the gym not feeling good. Sometimes a bit 'slow/weakened' for a bit, but within an hour I am back to normal.

If the next day you are crippled (or esp. the second day) and/or still sore by your next workout, then you may be over training.

 

[tedrodai]

Slightly off topic but at what point does one simply stop trying to add that extra weight? What do they do then? .... and I'm talking about regular folk who aren't doing it for body building, competition or the like? Because if one could do so, they could potentially lift an infinite amount of weight but it isn't like that. At some point, even if they are physically capable of going higher, they are just not mentally capable of handling the stress.

For example, as a 170lb-er I can squat up to 285lbs(3x5). Now I know I'm physically capable of going for say 290 and I've even done 305(assisted) but the load is such a strain and even though this stress is a good thing and the reason for working out, it just becomes such a mental burden that I don't look forward to going to the gym anymore. And suppose I go for 290... suppose I go for 295, 300, 305... and so on, where does it end? Personally I like to lift a weight that is difficult enough that I look forward to going to the gym while it puts enough of a strain on my body that I come out of the gym feeling good about myself.

Yeah, as alkemyst said, it's completely up to you. Do you WANT to be stronger? Then keep adding weight. If you're comfortable where you are, stay where you are. There's all sorts of reasons you might want to stop or do things differently, and your reasons aren't the same as the next person's. It all ties into why you're doing it to begin with.

 

[CPA]

You are a beast for a beginner. I'm also a beginner and at 200lb body weight, barely do 225 1RM. I already feel stuck. Some days, I can rep 225 5 times. Other days, I can barely do one rep. I haven't found a good reason other than my energy levels.

For example, if I bench first before I squat, I usually can do a lot more weight and volume, but if I squat first, usually I'm weaker on the bench.

As much as I would love to be a beginner, I've been working out (admittedly on and off) since I was 16. However, I hadn't been seriously hitting weight for the two years prior to my operation.