I'm fairly new to strength training. I'm a formerly obese guy, having lost over 200lbs. in the past 30 months. 6 months ago I took up Starting Strength. My starting lifts (1RM) and gains are as follows:
Bench: 145lbs. / 230lbs.
Military Press: 115lbs. / 160lbs.
Deadlift: 175lbs. / 330lbs.
Squat: 175lbs. / 345lbs.
As you can see, I'm improving steadily, my squat and deadlift especially. The problem I had with Starting Strength was that I seemed to tax my body so much by squatting that my other lifts suffered. I considered moving on to 5/3/1 but instead opted for Sheiko 29. I actually enjoy the greater volume, feel as if I'm becoming a bit leaner, and even though I'm only 2 weeks in, just really seem to be enjoying the program.
Don't get me wrong, it's hard, I feel sore, and obviously I have to sleep more, eat more, and work on flexibility/mobility and other forms of active recovery, but I can't explain it, more than with Starting Strength, I just seem to "feel" the changes more.
So today will be day 3 in week 2 of Sheiko 29. I've also added two additional days to address some of the imbalances of the program, namely shoulders and upper back. My workout program is as follows:
Sunday: AM Walk 2 miles + Yoga + PM Walk 2 miles
Monday: AM Walk 1 miles + Sheiko + Mobility/Flexibility + PM Walk 2 miles
Tuesday: AM Walk 1 miles + Shoulders/Upperback + Mobility/Flexibility + PM Walk 2 miles
Wednesday: AM Walk 1 miles + Sheiko + Mobility/Flexibility + PM Walk 2 miles
Thursday: AM Walk 1 miles + Shoulders/Upperback + Mobility/Flexibility + PM Walk 2 miles
Friday: AM Walk 1 miles + Sheiko + Mobility/Flexibility + PM Walk 2 miles
Saturday: AM Walk 2 miles + Yoga + PM Walk 2 miles
I know there seems to be a lot of walking spread out throughout the week, but I own a border collie, and that's the absolute bear minimum for her. We compete in dock jumping, frisbee events, obedience, agility, and that takes up another 2 hours each and every day.