Is how much weight I'm lifting weird across different exercises?

[thechosenone2190]

I am 6 foot and 184lbs in the morning.

Squat (ATG below parallel): 145lbs
Deadlift: 185lbs
Bench: 150lbs
Military press: 100lbs
Pendlay row: 135lbs

What's bothering me is that my squat is even lighter than my bench press. Squats are just so difficult for me, especially when I'm trying to add on weights, while maintaining perfect form. I've been on the Rippetoe workout for over year now, and I just want some feedback. Is my squat or military press too light? Or do these numbers look pretty normal and proportional given the relative difficulty of the each exercise?

 

[Kerpal]

If you've been on the program for that long and your bench is higher than your squat, something's very wrong. Have you read the book? Are you honestly following the program to the letter? (I can already tell you're not because rows aren't part of the program) .

 

[thechosenone2190]

This is the workout I'm on.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

Rippetoe allows you to replace power cleans with pendlay rows, according to BB.com.

http://forum.bodybuilding.com/showthread.php?t=998224
http://forum.bodybuilding.com/showthread.php?t=712752

Before I started Rippetoe's starting strength workout, I used to bench like crazy and do curls, shoulder presses, and tricep extentions like a total noob. Meaning, by the time I started Rippetoe's workout, I never squatted or deadlifted in my life, but I could already bench press 120lbs, curl 30lbs on each arm, shoulder press 70lbs, and tricep extend 70 lbs.

I'm pretty sure I'm following the program to the letter. One can argue that maybe I'm not bringing the weight down low enough in my chest press. There is a 2in gap between the weight and my chest, so it's not touching my chest. Would you recommend I take off weight from my chest press so I execute perfect form or just keep adding more weight to my other exercises?

I think it's very possible that I'm just a p***y when it comes to adding more weight to my squat.

 

[Alle_Gory]

Probably muyscular imbalances. Work on those little stabilizer muscles when you get the chance. They could be holding you back.

 

[Kerpal]

Rippetoe allows you to replace power cleans with pendlay rows, according to BB.com.

Lol, no. Rippetoe on rows:

My opinion about barbell rows is as follows: **** barbell rows. Really. **** them. Stop wasting time worrying about barbell rows and get your deadlift up to 500. By then you'll have your own opinion and you won't have to worry about mine.

Your numbers are very low for the amount of time you've been training. It's obvious you haven't read the book. I just don't understand how people are willing to spend over a year on a certain program, but refuse to take a couple hours to read the book first. Read the book and stop spinning your wheels. You've already wasted almost a year of training.

Probably muyscular imbalances. Work on those little stabilizer muscles when you get the chance. They could be holding you back.

:crackup:

 

[Mr.Positive]

If you've never squatted or deadlifted before Rippetoe's program, your numbers should be higher than they are after a year. Typically, once you've nailed the form on deads/squats...the numbers tend to shoot up pretty quick if you are pushing yourself.

For me, when I started deadlifting and squatting, I went from only being able to do the bar to a 305 max squat and a 315 max deadlift. It took about 6 months and I gained 20 lbs of muscle in the process.

Low reps and high weight (and lot's of protein) really make the difference.

It's good that you asked this question, so you can learn and try different things to get the gains you want.

My suggestion, is review your squat form. And deadlift form too. Youtube is your friend here...check out this video from Rippetoe. Rippetoe's video on deadlift from helped me greatly, adding 20 lbs instantly just because I finetuned my form..

http://www.youtube.com/watch?v=kawBY5p29fQ

 

[Furyguy]

3x5 Squat
3x5 Bench Press
1x5 Deadlift

To me this seems extremely easy, especially for a beginner. You should be able to recover from a LOT more.

I suggest increasing to a 5x5 on all three lifts, three times a week, and see if you start to grow.

You also need to eat. A LOT. Make sure you're doing that.

And as others have said, check you form and make sure everything is spot on. Especially rounding your lower back on deadlifts.

Yes, your numbers should be higher as well.

 

[Kerpal]

If you've never squatted or deadlifted before Rippetoe's program, your numbers should be higher than they are after a year. Typically, once you've nailed the form on deads/squats...the numbers tend to shoot up pretty quick if you are pushing yourself.

For me, when I started deadlifting and squatting, I went from only being able to do the bar to a 305 max squat and a 315 max deadlift. It took about 6 months and I gained 20 lbs of muscle in the process.

Now here is an example of someone who has actually DONE THE PROGRAM. If you're not doing the program correctly, don't complain that the program doesn't work! http://startingstrength.com/articles/clarification_rippetoe.pdf

3x5 Squat
3x5 Bench Press
1x5 Deadlift

To me this seems extremely easy, especially for a beginner. You should be able to recover from a LOT more.

I suggest increasing to a 5x5 on all three lifts, three times a week, and see if you start to grow.

At his level of strength the last thing he needs is more volume. There's no reason he shouldn't be at Mr. Positive's level by now if he's actually doing the program.

 

[Furyguy]

At his level of strength the last thing he needs is more volume. There's no reason he shouldn't be at Mr. Positive's level by now if he's actually doing the program.

What makes you say that? The dude is dead lifting 185. More volume is the FIRST thing he needs. (Assuming his form is in order. If not, more volume is No. 2)

His level of strength is extremely low, and that program is pretty easy. I highly, highly doubt he is working hard and busting his ass every time he steps foot in the gym to get through that workout, which is what would benefit him more than anything else at this point.

He's doing 7 sets per workout, 3 times a week. You just don't get bigger/stronger as a beginner lifting that way.

Seriously OP, you could be doing literally TWICE that much volume and have no trouble at all adapting and recovering provided you ate enough.


Or, here's a crazy idea, TRY IT and see if it works. Hell, at the very least it beats sticking with what you're doing now.

 

[thechosenone2190]

You guys caught me red-handed. Kerpal was point on when he accused me of not sticking with the program to the letter. For the past year, I worked out on average twice a week, due to my busy schedule. Plus, eating 6000 calories a day is not easy. Thank you all for the input. Now, I understand that you get what you put in when it comes to Starting Strength.

On a more positive note, I upped my squat by 5lbs for the first time in months, and it was much easier than I had expected. Man I am such a p***y.

 

[user43770]

When I first began Rippetoe's program I was about where you are now. After 6 months of sticking with the program, my squat had increased by around 100 lbs. All it takes is motivation and dedication. How bad do you want it?

 

[Kerpal]

What makes you say that? The dude is dead lifting 185. More volume is the FIRST thing he needs. (Assuming his form is in order. If not, more volume is No. 2)

His level of strength is extremely low, and that program is pretty easy. I highly, highly doubt he is working hard and busting his ass every time he steps foot in the gym to get through that workout, which is what would benefit him more than anything else at this point.

He's doing 7 sets per workout, 3 times a week. You just don't get bigger/stronger as a beginner lifting that way.

Seriously OP, you could be doing literally TWICE that much volume and have no trouble at all adapting and recovering provided you ate enough.


Or, here's a crazy idea, TRY IT and see if it works. Hell, at the very least it beats sticking with what you're doing now.

No, you've got it completely backwards. The more of a novice you are, the LESS stimulation you need. In fact, that's what DEFINES a novice. At his level of strength, he doesn't need to do more than a few sets of an exercise a week to disrupt homeostasis, and he can adapt very quickly.

Once you get stronger, it takes more simulation to disrupt homeostasis, and more time to recover between workouts.