1/2/3/4 or 2/3/4/5 Progress

Hunter Cook
Hunter Cook

It's the start of the new year.

Where are you at, and how much have you progressed or declined since 2018?

Personally:
2018:
1/2/2/3

2019:
1.5/ 2.5 / 4 / 4

Attached: deep-squat.jpg (137 KB, 500x441)

All urls found in this thread:

startingstrength.com/training/preventing-elbow-pain-in-the-squat

Easton Garcia
Easton Garcia

There’s no reason to lift heavier than 1/2/3/4 unless you compete.

Aaron Hernandez
Aaron Hernandez

Idk last year but
2/4/4.5/5.5 now

T. Genetic deadend

Leo Scott
Leo Scott

Switched to oly lifting recently.
Best lifts are 105/140 from the block.
I am extremely limited by technique so my main priority is fixing that rather than increasing numbers. But it would be nice to get my squat from 230 to 240/245 and bench from 140 to 160.

Easton Morales
Easton Morales

Repping 3/4/5/6

Wanna get to 4/5/6/7

Nathan Richardson
Nathan Richardson

Nice LARP

Enjoy your fucked up body by the age of 45

Jeremiah Carter
Jeremiah Carter

I started with SS in november 2018, before that did some on and off brolifts.
Stats Nov 2018:
Squat: 70kg
Ohp: 40kg
Bench: 30kg dumbells
DL: 90kg

Stats now:
Squat: 95kg
Ohp: 52,5kg
Bench: 38kg dumbells
DL: 132,5kg

All those are for 5 reps

I didn't do squats for almost a month bcos I had elbow problems from low bar squatting

Liam Ward
Liam Ward

No LARP, test, deca and tren do wonders

Easton Long
Easton Long

I train with guys in their 40/50s, all of them ex-national/international level athletes, some of them have squatted 270 - 300kg+ and most of them do not have any long term injuries. They've all been injured before, but not one of them is fucked up. Pussy.

Leo Perez
Leo Perez

Went gym four times last week. Can only go on week days because it's near the office.
Going three days this week because didn't go today and want a rest day.

Is this ok fit

Justin Ramirez
Justin Ramirez

If you can't find a balance between strength and endurance you're going to snap city. Just because you can get big on high reps (which I'm assuming you do) doesn't mean you should.

post body

Lee Haney and Dave Draper are the two that come to mind who lifted heavy, and got huge, and retired without injury.

Nice job, have you worked on your shoulder mobility though? I used to get elbow tendonitis since I couldn't rotate my arms back enough to avoid stressing my elbows during low bar.

Don't do it often, rest days are only if you feel like shit, not because you don't want to go.

Evan Reed
Evan Reed

Tfw bald but repping 3/4/5/6 LOLLLL

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Kevin Butler
Kevin Butler

manlet
fat as fuck
Everytime
Still impressed tho

Samuel Wood
Samuel Wood

Temporarily fat, I've done 7 shows so... C O P E HARDER UNTERMENSCH

Joshua Flores
Joshua Flores

How long you juice/lift to get to that?
Even being on test for a year straight I am barely bulked up past normie levels.

How is this manlet his ass looks loads higher than the sink.

Jordan Williams
Jordan Williams

below 6'0
Bro...

Luke Howard
Luke Howard

Enjoy being a weak pussy

Ryan Williams
Ryan Williams

Maybe I should've thrown in the extra kicker

Post your stats, and body before and after if you have one.

Luis Murphy
Luis Murphy

I think my shoulder mobility is fine, I just didn't jank my elbows up high enough

Ian Cox
Ian Cox

Lifted 18 years naturally, hopped on 3 months ago. Not coming off

5'10'' ohhh welllll

Tyler Reyes
Tyler Reyes

Maybe you should learn how to lift before juicing you fuckwit

Michael Collins
Michael Collins

How is this manlet his ass looks loads higher than the sink.
I can always spot a manlet.
see

Dominic Reyes
Dominic Reyes

Explain yourself.

Your elbows should be as upright and close to your body as possible.

What the fuck did you look like before gear?

At least my dick looks bigger now that my balls are smaller

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Julian Walker
Julian Walker

Gee sorry you'll never be strong due to your C O P E and always afraid to post body/stats LOL

Kayden Bennett
Kayden Bennett

SS says push them up.
I switched to a thump around grip now, feels shifty in the wrists but at least my elbows are fine

Andrew Barnes
Andrew Barnes

Up in regards to your torso

But always keep elbows DOWN during the squat.

startingstrength.com/training/preventing-elbow-pain-in-the-squat

Brody Roberts
Brody Roberts

Legs look tiny in this pic but they're my most developed bodypart imo.
110/194cm.

Attached: 014201984532.jpg (162 KB, 608x1080)

Lucas Stewart
Lucas Stewart

Another note to add,

You're always supposed to flex your lats during the squat, it helps you further pull your elbows down and in to avoid stressing your wrists and elbows too much. It's hard to keep flexed if you have tight hamstrings though.

Grayson White
Grayson White

Oh wow, that sounds very helpful. Thanks user!

Levi Gomez
Levi Gomez

I bet your legs are shredded but where's your ass?
No homo

Of course, glad to help

Julian Peterson
Julian Peterson

but where's your ass?
It's the angle + I'm squeezing my glutes in. N-n-no homo.
Nowhere near shredded, I'm about 16% bf I think.
Probably more.

Christian Cruz
Christian Cruz

not finding joy in setting and breaking new PRs
Never gonna make it

John Davis
John Davis

Started the year at 0.75/1.25/1.75/2.25 1RM. This time last year I was fucking around at the gym, hopefully a year of consistency can bring me up to 1/2/3/4 for reps, plus a 100kg c&j and an 80kg snatch.

Hunter Long
Hunter Long

Try playing around with how you grip the bar in the squat. Some people us a thumb less grip, wide grip, etc. in order to work around elbow pain. Otherwise you can do mobility work

Adrian Gray
Adrian Gray

tfw 1pl8 ohp and 1pl8 bench
My bench technique is utter shit. I flare out my arms, can't round my back and lift towards my head. Can't seem to get it right, what can I do?

Cooper Moore
Cooper Moore

Unless you train for those oly lifts, don't bother trying to do them if you can't hit 1/2/3/4

even with 4pl8 dead and squat I can't snatch 135 for shit.

Cameron Reed
Cameron Reed

That's a technique issue, not strength
Getting stronger isn't going to do that much with dogshit technique. You'll hit a plateau fast.

James Myers
James Myers

Change your set up, do some slow and paused reps for warmup, remember to "break the barbell"

Adam Powell
Adam Powell

I am training them as of this year. C&J 60kg without too much trouble, can barely snatch 35kg though. Need to work OHS, I can power snatch more than I full snatch right now.

Owen Evans
Owen Evans

There’s never any reason to be weaker than 3/4/5 unless you’re a prissy, limp wristed faggot

Easton Fisher
Easton Fisher

Last year I set and hit my goal of 3/4/5

I hit something like 18% bf though and my goal this year is to maintain this body weight and lean out to 10%

Jace Torres
Jace Torres

new where, may i ask what 1.5/ 2.5 / 4 / 4 means?

Thomas Scott
Thomas Scott

.5 is used to measure half a plate. ROUGHLY.
so instead of a 45lb plate it's 25lb
.
Any digit/Single interval is one plate intervals on the bar.
So /1/ is 135 2 is 225. 3 is 315 and so on

So the stats I posted are:

185/ 275/ 405/ 405

Mason Lopez
Mason Lopez

Question for people that are working up to 1/2/3/4.

Almost all beginners/novice routines have you squat twice as much as your deadlift, but you use the same weight increments when progressively overloading. How are you keeping your deadlift a lot higher than your squat? Right now I'm lmao2pl8 squat and lmao2.5pl8 deadlift for 3x5.

Luis Howard
Luis Howard

2/3.5/4/5

Brandon Ross
Brandon Ross

Because most people can deadlift more than they can squat due to lift mechanics.

Cooper Young
Cooper Young

As a human in modern society, your hammies should be way stronger than your quads. This is just what happens between sitting and bending over.

The magic of squatting first is that when you go to DL, you should be all warmed up/needing 1 ramp up set before you pull your 5rm.

As long as your spine doesn’t move relative to your spine (see: stay neutral throughout the movement) you can fucking rip it on DL sets. And I mean lose your fucking mind and go 150% every time.

Also, most programs recommend 1 set of 5 for DL. That’s way too much volume unless you’re advanced

Dominic Ross
Dominic Ross

I'll try bumping it down to 1x5 and occasionally increasing the weight by more than the 10lb or whatever that's suggested. I added 25lbs to each side one week when I fixed my form and decided "fuck it, I can do more than this."

Eli Taylor
Eli Taylor

I meant your 3x5 DL is too much volume. Not 1x5

I went from 4-5 plate DL doing 1x5 once a week and 3x5 3-4 days after. There’s no reason to give yourself the calf/ham/and back tightness on top of already being lopsidedly strong to the back.

You might also be relying on your hammies when you squat- I used to do this. You should be focused on getting your hips up and forward out of the hole with your torso upright and not just on the leg muscle activation.
Using your hams to squat is the only real negative of low bar. It takes a lot of training to correct, but you’ll be glad you did

Jonathan Ramirez
Jonathan Ramirez

You should always lift to how you feel.

My official program has decent volume with optional accessory volume as well. But this morning, I had some impingement or a small tear in my right rotator cuff so I just hit [email protected] bench, did some back work then was done.

Hitting your lifts often gives you flexibility on bad days to focus on recovery. The memesters who do “LMAO1BODY PART PER DAY” lose a whole seven days if they have a single hiccup.

I would honestly have you focus on staying upright in your squat to alleviate unwanted hammy activation and then maybe take a lighter squat day with a heavier deadlift day or do dead’s first every once in awhile just to see where you’re at if your program always has dead’s stacked after skwats.

We’re all gonna make it bro

Luke Barnes
Luke Barnes

I do highbar but I'll give extra attention to getting out of the hole today. Luckily I've never missed a DL set except for once when I felt like shit after a missed day because the gym was closed. Diddly is by himself on my routine so I should be fresh to go mad in a couple days. Thanks

Ian Price
Ian Price

1.5/1.9/4/5

oly life

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Landon Nelson
Landon Nelson

Hit 1.25/2.25/5/4 trex mode in a year
Yes, my squat is stronger than my deadlift I'm a fat retard.

Any tips for intermediate bench progress? I've been running TM but might try HLM for the extra volume

Sebastian Taylor
Sebastian Taylor

2018
250/150/280 s/b/d at 105

goals for 2019
272.5/165/300 s/b/d at a leaner 105

(Kg)

Matthew Sullivan
Matthew Sullivan

Started November 2018, 99% sedintary lifestyle before (besides the odd fucking around in the gym before giving up)
6'0" 180lbs btw, started at around 175lbs
November 2018:
OHP: 70 lbs
Bench: 100 lbs
Squat: 140 lbs
Deadlift: 175 lbs
Now:
OHP: 95 lbs
Bench: 155 lbs
Squat: 200 lbs
Deadlift: 255 lbs
I feel my progress is kinda shit, I'm gonna start bulking a bit more

Jack Wilson
Jack Wilson

Is there an equivalent for squat? I can never squat because I have a fucked hip. I will never make 1/2/3/4 :(

Jeremiah Robinson
Jeremiah Robinson

hi jon

Dominic Harris
Dominic Harris

2.5/4/6/6.5

1RM

Jaxson Richardson
Jaxson Richardson

Jiren the whey

Charles Gray
Charles Gray

Pls b a fren

Isaiah Walker
Isaiah Walker

uwu

Samuel Flores
Samuel Flores

1.8/2.9/3.8/4.5
breddy good for someone whose 182lbs I think

Ian Edwards
Ian Edwards

Hell yeah it is, post routine

Noah Green
Noah Green

ohp switches between standing and seated but I go like this
warmup with 135>3 reps 185>210 my current max x1

Bench is from the pins
warmup 135>225x3>275x2>310x1(315 seems to be a mental plateau for me right now)

haven't squatted heavy in a month due to deadlift focus but that went like
225 warmup > 315 x3 > 355x2 >385x1

deadlift is jefferson style due to hip issues and it feels the best for me
225 warmup>315x1>405x1>455x1

basically my routine is retarded and I'm pretty sure the only way I've made progress is through good genetics

Ryan Ramirez
Ryan Ramirez

Started lifting in November and got to 1/2/3/4 this weekend. Going to start lifting once per week and doing HIIT and calisthenics instead

Jackson Johnson
Jackson Johnson

Based retard strength

Nathan Howard
Nathan Howard

I'm about 2 weeks into greyskull

Stats January 2018:
Squat: 96kgx5
Ohp: 46kgx5
Bench: 70kgx5
DL: 110kgx5

Ryder Rodriguez
Ryder Rodriguez

Calisthenics fucking suck
Just lift and do hiit

Luis Torres
Luis Torres

bodyweight is 76kg

Jacob Miller
Jacob Miller

Do you get funny looks for doing Jefferson deads?

Parker Cooper
Parker Cooper

Mirin stats

Dominic Morgan
Dominic Morgan

I just do em at home to avoid shit heads trying to give me """""""""""""advice"""""""""""""""

Wyatt Ortiz
Wyatt Ortiz

I started lifting early/mid 2018
6'0, started at 165 now weigh 185
OHP - 100x5
Bench - 165x5
Squat - 225x5
Deadlift - 265x5

Then i lost motivation for a month. Now my bench dropped to 135, I hope today was just a bad day, cause i want to blow my brains out

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