Training Cycle Projections

hurlsey

Well lads, assuming an optimal calorie intake and recovery how likely do you think it is to hit the projected weights at the end of a 12 week Starting Strength Cycle mainly the Squat, bench and overhead press
i.e.

Squat (start)70kgx3x5 - (Fin)157.5kgx3x5
Bench (start)60kgx3x5 - (Fin)102.5kgx3x5
Press (start)30kgx3x5 - (Fin)72.5kgx3x5

Its mainly a question for discussion I don't really think that progression is achievable given the amount of variables, sleep fatigue diet etc

(yes I do realise my opening and closing paragraph are a contradiction)

sean_0

I'll just report my experience. In my first 12 weeks of SS (middle of last year), my squat went from 3x5x70 to 3x5x155. I failed 150, 152.5 and 155 once each before getting them, then I failed 157.5 three times and had to reset.

Bench in that time got to 3x5x90 and OHP to 3x5x62.5.

Your starting bench is a bit higher than mine was. I'm not the best presser even now.

I put on quite a bit of weight over that time, probably around 7-10Kgs.

Blacktie.

What's your height and weight?

Mellor

An increase of 87.5kg in squat, and 42.5 in both bench and press. It might be achievable in squat and bench, but press increases aren't going to keep up with bench.

Squat: +5kg per session for 3weeks, then +5kg per week
Bench: +2.5kg per session for 3weeks, then +2.5kg per week

The above hit the targets with 2.5kg to spare in both.

hurlsey

Blacktie. wrote: »

What's your height and weight?

6' 95kg

sean_0

Well I am 6'1 and was 94kg when I started so you should at least be able to replicate my numbers. Just eat lots and train hard. The mental part is almost the hardest once you're squatting serious weight, especially if you're failing reps which you will do towards the end of a linear progression.