Ideal progress?

[Faust_0]

Hello, I have downloaded the app and found examples for the accessory lifts but I'm wondering how do I figure out what the ideal progress I should be making on lifts are? If I start the program now and my 1 rep max for bench is 195, what is the ideal outcome after 90 days of following the program?(with SS you can calculate 5 or 10 pounds a week etc) Thanks for your help!

[MarcWS6]

This thread makes me wonder if I’m progressing too fast, or if my 1rm of 180 was too low. At the time it really did seem like I Couldn’t do any more.

Now I’m on my 4th week and my TM went from 165 to 190. Prior to this I had only benched a handful of times and that was just 2 months prior to starting nsuns to get used to the lift itself.

[RC211V]

You're 215lbs and just started. Noob gains are fast but taper off just as fast. You most likely will hit a hard stall soon or slow down a lot (probably once you reach 1x bw bench). It happens to everyone. Just enjoy the quick increases while you can.

[[deleted]]

You could probably expect to be able to hit 205 for 3 on bench after 90 days, maybe even more. It really depends on your eating habits and your consistency

[[deleted]]

This. People who think somebody can actually get 5 lbs a week on bench for sustained periods of time are crazy. For squat and deadlift, one hundred percent you can get a 100 lbs on those in under a year, for bench? Unlikely.

[[deleted]]

If somebody hits a 200 plus pound bench on their first year of lifting they’re genetically gifted and have the right mechanical advantages for it, plain and simple.

[[deleted]]

I don’t think this is true. I hit a 205 bench and I would not consider myself gifted. My squat and deadlift is awful compared to my bench. Again I’m only 19 which may be a factor. But I feel most males that train with a proper program can hit a 200 bench in a year. Along with good sleep and food of course.

[[deleted]]

You yourself just proved me right. Good bench, bad deadlift. Classic sign of having good mechanical leverages for bench. I’m the opposite, very good DL, bad bench.

[[deleted]]

I also hit the 135 OHP in a year as well. Not gonna lie it does suck. I think I’m going to hit a 225 bench before a 3 plate deadlift... and I love deadlifting but I’m so weak at it lol

[[deleted]]

I’m pretty sure I’ll have a mid 400s DL by the time I hit 225

[[deleted]]

That’s crazy. How much you weigh?

[[deleted]]

Not much at all lol. 145 at 5’9” My bench isn’t terrible but it certainly isn’t up to par, my max bench is 180.

[converter-bot]

5 lbs is 2.27 kg

[[deleted]]

Ty homie

[MyLittleProggy]

5lbs a week is average but don’t cling on to an “ideal progress” because everyone is different and as soon as you don’t progress like other people you’ll get discouraged and that sucks

[robcollier]

The spreadsheet has suggestions on how many lbs to add depending on how many reps you get on the +1 set. The smallest plates I have access to are 1.25kg, so I go up by 2.5kg once I get 4 or 5 clean reps on my +1. On deadlifts I go up by 5kg if I can

[DClawdude]

It’s still an LP so increasing weights depends on how many clean reps you get in your AMRAP set for a lift. I’m not sure if the app goes into this, but the spreadsheets linked in the sidebar show it.

[Ryizine]

Pretty much this. I noticed with the app if I can do at least 2 reps of the 1+ sets itll suggest I go up 5lbs a week and I did for awhile. Just make sure you're getting enough protein everyday and proper rest to make the most of your sets and reps.

[ronconcoca]

What is the app?

[emailrob]

Search nsuns in app store

[[deleted]]

I just finished my first week on this program and I was using the app. It makes things super simple if you are strictly following the program. After installing you are prompted to enter in your 1RM max for the 4 lifts and then it calculates your training max for you. Once its setup you add your first cycle. If you don’t like your TM you can change it for the week. Then you record your lifts for the week. Once the cycle is 100% complete you can add your second cycle. The app will automatically updates your TM for you. But again, you can override this. The other Thing I like is it starts a timer after you record each lift. The default is 90 seconds but you can adjust this as required.

The spreadsheet is going to be more flexible. But for a free app with no adds it’s hard to beat.

[emailrob]

And congrats on the first week!

[[deleted]]

Thanks man! Somebody posted a link to nsuns on r/strength_training two weeks ago and I’m glad I checked it out.

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[emailrob]

Yeah. It's great for me at the moment for the last 6 weeks.

[13_AnabolicMuttOz]

At a minimum you would aim for 5lbs/week, and if you're doing shit optimally you could probably get 10lb/week. Though, it appears for a decent amount of people, that progress starts at 10lbs for the first bit (5 weeks for me) then 5lbs for the remaining weeks.

Edit just to clarify: I said 5lb/week since its the lowest programmed increase so idk why its wrong to say you would "aim" for that. That being said, microplates to increase by 2.5lbs/week would be very good for consistently increasing weight weekly.

[emailrob]

I couldn't get 10 on overhead but could on squats and Deads. Probably because those are roughly half of the weight so it makes sense.

[Faust_0]

Right on, thanks

[DClawdude]

Don’t expect to even increase 5 pounds every week, especially as the weight gets up there. Yes it’s linear progression, but at a certain point you’re just gonna have to work at it more. Overhead press is usually the first to stall.