Beginner or Novice 5x5

[Antanas]

If you have read my f**ked up knee dairy, you know I've been on a lay of due to an injury, a final nail in the coffin.

Now im feeling good enough to go back. I wanted to know should i go on to the Beginner or Novice 5x5, main difference being progressing session to session or weekly progression.

Just to check if i got everything in order.

If on the beginner program you increase each session, until you stall then reset and repeat. Until you stall permanently in simple terms and progression each session becomes impossible.

startingstrength.com/files/preview/300_301.pdf
Helped

Now on the intermediate and advanced program you have heavy,light,medium sessions and increase those every session. So lets say 200 on heavy, 100 on light and 150 medium (random numbers) and push those up.

I guess now my squat has diminished completely and my press was nothing to boast about so i was thinking start from the beginning.

I don't bench because of my shoulder and i cant clean for a week or so because of my back. heh full of injury's
I was wondering can i press 3 types a week or should i use weighted push ups or floor presses?

[Johnny Mnemonic]

First of all let me just say that you have quite a few injuries for your age. Do you play(ed) a lot of sports? Also are you eating enough quality food? Sometimes teens tend to lean on a light diet of some chips,soda and plenty of supplements. I would be eating as much quality food as I could if I were you.

As far as the 5x5, you should stick to the beginner program and just take your time. Coming off a knee injury is rough and the last thing you want is a set back. Take your time and progress slowly. I would progress with volume(i.e. sets & reps) before being concerned with heavy weight.

Also in regards to pressing, I would keep that down to 1-2 days a week. Concentrating on basic pressing/pushing movements. Obviously those you can do without causing pain. You also want to make sure you are doing as much pulling compared to the pressing/pushing. For example if you do five different pressing/pushing exercises in a week do at least 5-7 pulling movements. Helps to keep strength in balance. Especially in the shoulders. Good luck!

[Antanas]

I know most of the injuries are from sports and not giving enough time to rest. When i started out i received a lot of bad info from people and the net i think just made it worse but it got me were i am now, bad or god. Lack of knowledge and help had allot to do with this.

When i was training before my diet was pretty good but it was shocking when i took time out. Back on track now though. I'm definitely not a soda and chip guy, never was a fan of sups besides fish oils, multivitamins and glucosamine for joints.

Yeah thought so im sticking to the beginner program and milking it. Knee is fine and getting better. Just have to get the results of my scan to be sure. This week i wont add weight but just get used to form etc. All the movement are safe when done wrong and will help to get me back strong and healthy.

I just want to learn how to squat, pull and press right and get good at them. As i learned, form is key.

Balancing out horizontal pressing to pulling movements should be done in for most people especially in the BB community but i don't press horizontally and my vertical pushing is balanced out with vertical pulling.

Most horizontal pressing movements mess with it in the short/long term. If i bench it might not hurt then but in a months time ,it will kill me. I can press and do push ups with out overkill and floor press seems to be alright.

I don't like chest dominant exercises because they just make my pecs tighter adding to the problem. This might change with time, if it gets sorted out im a happy bunny

I was wondering now, should i press 3 times a week or do something else on wed.

[Boris]

I know I've quoted Dan John to you at least once and I don't want to sound like I worship the guy - I don't, but he's a great coach and tosses out gems like nobody's business. He said something to the effect of: Champions are created, largely, by punch the clock workouts, not herculean efforts.

Point is that we tend to get greedy in our training. Yes, it's important to bust ass when we can, but just as important to be consistent and intelligent, backing off when necessary, recalculating the course when necessary. No sense in driving yourself into a wall just because you don't want to veer from the established path.

[Antanas]

Jul 15, 2008 20:51:56 GMT -5 Boris said:

I know I've quoted Dan John to you at least once and I don't want to sound like I worship the guy - I don't, but he's a great coach and tosses out gems like nobody's business. He said something to the effect of: Champions are created, largely, by punch the clock workouts, not herculean efforts.

Point is that we tend to get greedy in our training. Yes, it's important to bust ass when we can, but just as important to be consistent and intelligent, backing off when necessary, recalculating the course when necessary. No sense in driving yourself into a wall just because you don't want to veer from the established path.

Fair comment, im in it for the long run. ;D

I know myself best so deload and solid recovery methods are in my plans. Sounds fair i dropped the Wednesday pressing to upper back work. I figured what can i do to aid my pressing? Only reasonable answer is to keep my shoulders healthy. Thanks for all the help both