Hey everyone. I had a quick question on where I should be starting for linear progression. I am not by any means new to weightlifting but I have never formally trained in power lifting outside of bench as it was typically sports performance. I will preface this with, I had a lumbar fusion surgery 10 years ago due to a sports injury and was given bad information about avoiding squats and deadlifts. I started over again last year and tried to re-learn squatting and how to deadlift after watching some of Alan Thrall’s video’s. I had typically been doing squats ~185lbs for 3 sets of 8-10 reps and deads worked up to ~ 185lbs for about 5 reps. My bench is typically around ~185lbs for 3 sets of 10,8 and 6 reps (following a rotator cuff repair). I am 6ft, 195 lbs with athletic frame.
So…when starting the starting strength linear progression, I have no idea where to start for my working sets. I read that I should not try to max too quickly but how far back should I start the working set? I started last night with 95lbs squat, 80lb press and 95lb deadlift as that is what the phone app suggested I start with (not sure how the deadlift started that low). I felt very comfortable with those weights and could have done quite a bit more, even with all the extra warm-up sets that I am not used to. Should I stick with the “add 10lbs per week” with each lift? Should I bump up the deadlifts to 135lbs?
Hi J.T. I’d highly recommend reading the book, Starting Strength Basic Barbell Training, and you’ll find details like this and more there. The linear progression weights are set by working up in weight until you get to a weight there the bar just starts to slow down and your form is still on point. It’s better to start out light since you’ll be adding weight each session.
Oh, and I’d expect that you can do 135 for DLs, yes.
Thanks Leah. I bought both the Basic Barbell Training and also the Practical Programming guide which both came in yesterday. I started going through the Barbell Training book last night. I started my bench at 135lbs as I tweaked my form a little bit but I find it funny that I could bench 185lbs for sets of 10 but my squat strength sucks. I also did 135lbs on the deadlift which felt fine. My issue came from the squats. By the time I finished my working set at 145lbs, my lower back was pretty sore. If my back continues to hurt following the next set of squats, I might go down in weight quite a bit to see if it is a form issue. Does this sound practical? I have never low-bar squatted before and typically did not have the same low back issue when performing high-bar squats. I’m not afraid of pain and if the pain resolved because this was a “breaking in” period, I’m totally fine with that. I’m guessing it is an issue my squat depth.
Glad to hear you have those! For your squats, I’d drop the weight for the next session, if needed, to give yourself the time to learn the low bar squat. Your lower back shouldn’t be sore, so I’d have you drop to a weight that allows you to hold your back in a normal anatomical position-do not flex your lower back or hold it in extension. Stand up, set your trunk, take and breath and then hold that back position, especially at the bottom of the squat.