Thoughts on my routine

[Papa shades]

I'm quite an experienced lifter and I've been thinking through a modified Bill Starr 5x5:

MONDAY:

Squat
Bench press
Barbell row
Barbell curl
Core


WEDNESDAY:

Squat
Military press
Deadlift
Core


FRIDAY:

Bench press (Incline bench press ever second week)
Barbell row
Chin ups
Dips
Core


I leave squats off of Friday because I play a number of sports over the weekend and if I'm feeling the fatigue of squats then my performance is adversely affected. I replace them with chin ups. I have also done some slight rearrangements, moving the barbell curl etc.

I have some concerns though:

Only one shoulder exercise per week with the Wednesday military press? Would it be advisable to add another military press or possibly upright row?
And would it be possible to deadlift twice per week? I see this as a staple exercise that would benefit me greatly if I did it twice per week, as opposed to once.
Would a rear deltoid row be preferable at some point to prevent muscle imbalance and injury?


Any thoughts regarding the concerns ye veterans of the Training and conditioning forum? And also any thing else you think I might have missed or should be addressed?

[anfeyd]

I have some concerns though:[/B]

Only one shoulder exercise per week with the Wednesday military press? Would it be advisable to add another military press or possibly upright row?
And would it be possible to deadlift twice per week? I see this as a staple exercise that would benefit me greatly if I did it twice per week, as opposed to once.
Would a rear deltoid row be preferable at some point to prevent muscle imbalance and injury?


Any thoughts regarding the concerns ye veterans of the Training and conditioning forum? And also any thing else you think I might have missed or should be addressed?


Get rid of the barbell curl. Are you doing 5x5 every day with these exercises? If so are you waving intensity through out the days?

As far as the shoulder exercise it depends on your goals. Your shoulders are getting worked on all three days. You can have a bench press-push press-military press which would include more overhead work. Standing pressing movements are most often deemed more 'functional' or 'sport specific' depending on your sport.

You can deadlift twice a week if your body can handle it. I don't think a rear deltoid row would matter, you already are rowing.

[Honken]

You aren't doing 5x5 on all exercises are you?

[Papa shades]

Thanks so much for all the advice so far guys! :good:

Get rid of the barbell curl.

It's in the original plan, and my goals are partly aesthetic. I assume you think it would be a good idea to get rid of it because of its lack of functionality?

I'll leave out the second deadlift also.

You aren't doing 5x5 on all exercises are you?

For Monday and Wednesday, yeah 5x5. I don't believe that is excessive. The rep scheme changes up on Friday however. Generally if you have ramped properly from your first set of the five to the last you will not reach failure on the final set. That's the primary reason I think it isn't too intense.

This is all in line with the original Bill Starr 5x5 mind you.

Also remember, this is all in the planning stage as I am just coming out of a training block and looking at this for my new one.

[chicanerous]

MON

Squat
Bench Press
Barbell Row

WED

Squat
Military Press
Deadlift

FRI

Romanian Deadlift
Dips
Chin-ups

[Papa shades]

Yes sir Chicanerous sir.

[chicanerous]

Yes sir Chicanerous sir.
Haha.

In other words, military press once per week is fine. The overlap between bench press, military press, and dips should be sufficient to keep your pressing muscles in shape. As well, you shouldn't be concerned about effecting your sports performance over the weekend. You can play through mild soreness and severe soreness should not be present within a regular routine, especially when you're working your muscles frequently. This is one of the benefits of this type of training. A rear deltoid row is always a good idea because scapular health can never be over-emphasized. Allocating 10-15 minutes at the end of each training sessions and performing any extra work you deem necessary is often a good idea if you're following a routine like I've outlined above, stripped of all but the basic exercises. The romanian deadlift will allow you to work the deadlift a second time during the week without interfering as much with recovery and yielding a more direct emphasis on the posterior chain to counter the quad-dominant squat work.

For the squatting, I would advise using Monday as an intensity day and Wednesday as a volume day. In other words, work some triples, doubles, or singles at very heavy weights for about 6-8 reps total if you're training above 90% and 13-17 if you're training above 80%. Then, do a straight 5x5 or even something slightly more voluminous on Wednesday. For the deadlift, follow an intensity parameter and, for the romanian deadlift, follow a volume one.

That's how I'd recommend treating this routine.

[Papa shades]

Cheers mate, thanks for the detailed response.

[Honken]

For Monday and Wednesday, yeah 5x5. I don't believe that is excessive. The rep scheme changes up on Friday however. Generally if you have ramped properly from your first set of the five to the last you will not reach failure on the final set. That's the primary reason I think it isn't too intense.

Ah! I thought you were doing 5x5 (every set) to failure on all exercises 3 times a week haha.