My training program for the (hopefully) next 3 months!

[jan]

It's basically a Bill Starr 5x5 basic template, but I'm considering changing a few exercises and such. HERE WE GO:

Monday

Squat 5x5 Ramping weight to top set of 5
Bench 5x5 Ramping weight to top set of 5
Barbell Row 5x5 Ramping weight to top set of 5

Assistance:
Weighted hypers 2x8
Weighted sit-ups 4x8

Wednesday

Squat 4x5
Incline/Military press 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5

Assistance:
Sit-ups 3x10

Friday

Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Row 4x5, 1x3, 1x8

Assistance:
3x5-8 weighted dips,
3x8 barbell curls
3x8 triceps extensions


Now, I don't have the book yet, but I think I understand how it's done. (I'll order the book, it seems like a good read.)

I'm testing and calculating my 5RM this week, and I'm starting the program next week. I basically figure out my 5RM in all lifts, then follow the following set progression:

Set 1:Current 5RM - 48%
Set 2: Current 5RM - 36%
Set 3: Current 5RM - 24%
Set 4:Current 5RM - 12%
Set 5: Current 5RM

That would be how Monday works out.
On Wednesday, I do the first 3 sets of squats just like on Mondays, but on the 4th set, I do the 3rd again. The other two exercises are done like Monday.
On Friday, I do the first 4 sets like Monday, but then I up the weight by 2.5kg (5.5125lbs, give or take), do a 3RM set, then go back to Monday's 3rd set for a final set of 8.

As for resting, I'll be taking the suggested 2-5 minute rest periods between sets.

What I want to do though, is to change some of the assistance lifts. I don't think sit-ups and hyper-extensions are necessary/too useful, so I'd rather want to exchange Wednesday's sit-ups for chin-ups.

As for Monday, I'm not sure what to do. I want to do snatches, but I fear that would increase the risk of burning out highly. Leg extensions are fun, as you get the most massive thigh pump evAr, but they seem rather useless for actual practicality (new word?).
Maybe side raises would be decent? I want my shoulders to do more work, and side raises seem to be decent. They're not taxing on the CNS, and they're not damaging for the actual shoulder joint.

So, what I want to change is:


Monday


Assistance:
Side raises 4x8
One legged hyper-extensions 2x8

Wednesday

Assistance:
Chin-ups 3x10

The rest would be kept as is written. My 5RMs will be tested this week. I don't know if I should lower the 5RM working weight by an ounce though, so I don't start off too heavy. A 5 lbs loss the first week could work out, then raise it to my current 5RM the next week, then start ramping up the weights the weeks after that. It could help in preparing my body for the ordeal.


What do you think? It's pretty basic Starr 5x5, but as I said: I haven't read the book yet, and I don't want my training to be postponed by the possible month it would take the book to arrive in my mail. Thus I want to make sure I'm not doing any mistakes.


Incredibly long post, but hey: I'M YOUR MODERATOR! OBEY ETCETC DICTATOR ETCETC BANNINGETCOMGAWDIRULETEHINTRANETZ!!11 ANY HELP IS APPRECIATED!

Please?:D

[compleks]

Haha.

Looks fine Jan. Best way to tweak the workout is to do it a few times and see how it pans out.

It wont be an easy workout, as the intensity is going to be very high for most of the exercises.

I don't really have any constructive advice, as I think the program is fine. I would keep those hyperextensions in there, just so your posterior chain is getting a balanced workout.


Good luck, and keep us posted on how it goes.

[Rahf]

If you have the time during workouts, throw in some rehab exercises for your rotator cuffs, it is always useful. Also you could switch around barbell rows with dumbbell rows (greater ROM and by random deity they hit the spot). Sidelifts work well for your middle delts.

Perhaps some reverse flyes for your back delts? You need the balance there.

*Edit* As Compleks says, keep the hyperextensions to give your lower back some dynamic activity.

[jan]

Won't one-legged hyperextensions work?

Reverse flyes is a good idea. I need to add those.

As for rehab, I'll do some stuff between workouts:) I like rehab stuff.

Thanks a lot, guys:D

[compleks]

Won't one-legged hyperextensions work?

Yeah of course. Sorry, I should have been clearer.

[anfeyd]

Starr's 5x5 revolves around his big three: bench, squat, and cleans which you took out and i'm going to question you severely as to why you would do such a thing?

I own his book and his template for training is basically three day a week, heavy-medium-light intensity based around doing the big three daily. However, standing presses can be subbed in for benching on the medium day and behind the next pressed on the light day because it is taxing the same muscles but the weight used is not as much as in a bench press of course and so on.

I think the intensity is heavy day 100% 5RM, medium 90% 1RM, light 80%1RM, unless you are doing the above and subbing standing presses which can be done at 100% 5RM intensity as less weight can be handled.

Other exercises he includes are leg extensions and leg curls at higher rep ranges as well as calf raises and shrugs.

Why are you ditching the cleans, Jan, why?

[chicanerous]

What you're planning on doing looks fine to me.

Day 1 -- 5 x 5 (ramped)
Day 3 -- 4 x 5 (same as the first day but with fourth set repeating the third)
Day 5 -- 4 x 5, 1 x 3, 1 x 8 (same as the first day and then with the triple higher than that day's top set and the set of eight with the third set's weight)

I've done that progression before. It works well.

I like the cleans and squat pairing, instead of rows, because, if you use rows, I feel like the posterior chain should be getting some more work. However, if you use cleans, I feel like there's too much benching. It's kind of lose-lose, IMO.

When I ran it, I went:

Monday: squat, romanian, military, pull-up (3x8)
Wednesday: squat, romanian, bench (3x8), row (3x8)
Friday: squat, romanian, military, pulling (3x8)

I was also following a squat program, but it had the same principle as this progression -- volume, recovery, intensity.

One thing you may notice is that the middle day's workouts counterintuitively turn out to be the hardest ones of all. I experienced this bounce-back effect where I felt great each Monday, was at death's door on Wednesday, and then felt absolutely phenomenal each Friday. I'd be interested to know if that happens with your routine as well.

[receive]

Usually, Jan, one wouldn't start off training at their maximum right away, or even 5lbs off it as you suggested. Presumably you've seen this (http://www.geocities.com/elitemadcow1/) page if you've been reading about 5x5 shit, and you'll see that you're expected to start well below your max, ramp up to it over time, then continue past it. I'd suggest about 80% of your 5rm as appropriate for most people, and tbh the longer your spend working up to it the better off you'll be. I'm sure Bill Starr's book will express the importance of this.

Unless you're very weak at the moment, and I don't think you are, pushing your max every time will likely not last anywhere near 3 months.

[receive]

You also might be interested in the 'Texas Method'

http://forum.bodybuilding.com/showthread.php?t=1720181
http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/

[Rahf]

What you're planning on doing looks fine to me.

Day 1 -- 5 x 5 (ramped)
Day 3 -- 4 x 5 (same as the first day but with fourth set repeating the third)
Day 5 -- 4 x 5, 1 x 3, 1 x 8 (same as the first day and then with the triple higher than that day's top set and the set of eight with the third set's weight)

I've done that progression before. It works well.

I like the cleans and squat pairing, instead of rows, because, if you use rows, I feel like the posterior chain should be getting some more work. However, if you use cleans, I feel like there's too much benching. It's kind of lose-lose, IMO.

When I ran it, I went:

Monday: squat, romanian, military, pull-up (3x8)
Wednesday: squat, romanian, bench (3x8), row (3x8)
Friday: squat, romanian, military, pulling (3x8)

I was also following a squat program, but it had the same principle as this progression -- volume, recovery, intensity.

One thing you may notice is that the middle day's workouts counterintuitively turn out to be the hardest ones of all. I experienced this bounce-back effect where I felt great each Monday, was at death's door on Wednesday, and then felt absolutely phenomenal each Friday. I'd be interested to know if that happens with your routine as well.

Experienced the same thing with pretty much every routine I've had. Day 1 works good or great, day 2 is hell and day 3 is ok. Day 1 was always the prioritized muscle guops, day 2 the least and day 3 was complementary.

[jan]

Starr's 5x5 revolves around his big three: bench, squat, and cleans which you took out and i'm going to question you severely as to why you would do such a thing?

I own his book and his template for training is basically three day a week, heavy-medium-light intensity based around doing the big three daily. However, standing presses can be subbed in for benching on the medium day and behind the next pressed on the light day because it is taxing the same muscles but the weight used is not as much as in a bench press of course and so on.

I think the intensity is heavy day 100% 5RM, medium 90% 1RM, light 80%1RM, unless you are doing the above and subbing standing presses which can be done at 100% 5RM intensity as less weight can be handled.

Other exercises he includes are leg extensions and leg curls at higher rep ranges as well as calf raises and shrugs.

Why are you ditching the cleans, Jan, why?

No reason, really. I saw the template with deads, and I was thinking "what the hell, why not?"
You mean power cleans, right? Or do you mean clean and jerks?:P

I've never been a fan of leg extensions. They seem to be really taxing for the knees.

[anfeyd]

Power cleans. Yeah I wasn't suggesting you do the leg extenstions and curls I was just letting you know what he includes in the book.

[jan]

Hmmm... I need that book. Maybe I should remove teh deads and include teh cleans. Hmmm...

[anfeyd]

I can tell you anything you want about the book, just IM me. Although it is a good resource to have.

[jan]

Will do!:D

[Kay]

Not bad i guess
You could step it up!

[jan]

Uhh.. step it up? Like what?

[chicanerous]

Uhh.. step it up? Like what?

Dontcha know? You gotta:

http://img502.imageshack.us/img502/5393/stepupjk6.jpg

[Kay]

Dontcha know? You gotta:

http://img502.imageshack.us/img502/5393/stepupjk6.jpg

Haha EXACTLY

Nah but im just saying dont stick to that workout for the whole 3 months add more weight/reps/sets/workouts every week or 2 : PROGRESSION IS THE KEY MY FRIEND!!!!

[jan]

Uhhhhhh... The whole idea of the program is to add weight every week, more or less. Why would I be doing a 5x5 program if I wanted to up the reps and sets?:P

[Kay]

Oh i see!
Only reason i said it is because your body will get use to the same workout
So switch it up a bit every time

[compleks]

Jan knows what he's doing.

[Rahf]

Haha EXACTLY

Nah but im just saying dont stick to that workout for the whole 3 months add more weight/reps/sets/workouts every week or 2 : PROGRESSION IS THE KEY MY FRIEND!!!!

A good idea is to read the first post thouroughly before giving advice such as this :pirate:

[receive]

Jan are you still planning to start at your 5RM and go on from there, then?

[jan]

Nah, I'm gonna back down a little bit. I'm out of practice as well, because I've had loads of problems lately. Pneumonia, insane infection in my shins, a gym with no more than 220lbs of weights all together... Bleh:(

[receive]

Nah, I'm gonna back down a little bit. I'm out of practice as well, because I've had loads of problems lately. Pneumonia, insane infection in my shins, a gym with no more than 220lbs of weights all together... Bleh:(

owned... yea, its never a bad idea to start light. You'll be back up to "heavy" stuff in a matter of weeks and will be able to keep going much longer than if you tried to hit it in the first session.

a shin infection? what, from a cut or something, or like internal shin-localised gayness? :/

[jan]

Internal shin-localized gayness. The bone membrane thingie on my shins has some kind of weird-ass infection. It's like shin splints in terms of pain and stuff.