5x5 programme for a novice?

Blacktie.

Hey everyone I was thinking of doing a 5x5 program to build up some strength. I've been training pretty solidly for between 7-9 months now and think I need a big new change to my usual routine and think this could be good for it. I heard this is generally for intermediates and advanced lifters though so would it be alright for a novice to try out or would I just fail miserably and overtrain?

Also is there any exercise I could replace the power clean with cause I just can't get my head around doing it right! Any ideas...?

O and while I'm here on a shoulder day I include the upright row in my exercises but I just found out this could be slowly damaging my tendons and could cause a rotator cuff injury. Should I stop doing this and front raises aswell cause I heard the same thing of them?

Thanks for all the help everyone

Colm_OReilly

Starting Strength FTW!

beggars_bush

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

FunkZ

Colm_OReilly wrote: »

Starting Strength FTW!

I agree! Getting through 3 sets of 5 reps is better in my opinion, because when I do get the full three sets I wouldn't have the gas in my engine for another two sets as it takes it outta me big time. And the thoughts of trying another two sets would just kill me!

Edit: http://www.startingstrength.net/workouts/

Blacktie.

Yeah I have been doing that program for a good while now wit some major improvements to my lifts but its dwindled alot lately thats why I was thinking I need something new.

dioltas

Maybe you could try Bill Starr's 5x5 program.
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

I haven't done it or the starting strength (planning on starting it after christmas though, reading it at the mo) so I wouldn't be the best person to give advice on the subject. I have heard it's good though. I think starting strength and the strong lifts 5x5 are supposed to be kind of based on it.

brianthebard

5x5 is a solid programme and imo well suited to a beginner. Choose your lifts carefully, and use the same weight for every set, increase the weight every week and you will see results.

Colm_OReilly

Blacktie. wrote: »

Yeah I have been doing that program for a good while now wit some major improvements to my lifts but its dwindled alot lately thats why I was thinking I need something new.

How long have you been on SS? What were your starting/finishing weights? How many resets have you had? What sort of jumps are you making?

If you have exhausted SS, then the Texas Method is the intermediary protocol that Rip recommends.

Blacktie.

I've been doing SS for about 6 months now. Well my own version of it anyway. I'd do a 3 day split with the main focus of each one being the big lift either bench, squat or deadlift with the same warm up and rep range Rippletoe gave. I'd then do some freeweight exercises to compliment them.

On a Monday I'd do shoulders and chest, Wednesday would be back and biceps and Friday would be triceps and legs.

I got my bench from 50 to 70ish. Still struggling with the 70 but I'm getting there. My deadlift went from 60 to 95 and my squat went from 60 to 85ish.

Sangre

Blacktie, I think the whole point of SS is that you make absolutely no changes to it. Any variation is simply not SS.

I'm going to start SS in January without the clean. Don't want to try them with being coached. Give SS a try for maybe 10 weeks. Any advice from who did it? Does the lack of variation ever get boring or are you just too wrecked to care? Do the weights go up every week/session?

Nothing beats the exhaustion of a heavy compound, something im only just getting back to after a long lay off. Was re-foucusing on flexibility and form until last week or two. After a really good squat/dead day I'd be almost annoyed I'd have to wait another week for it. My tune my change with SS though. I can't sleep so im off to read the wiki.

edit; don't know if i can do the kind of linear progression its asking for in my gym. usually the minimum plates are 2.5kg. I only discovered the 1.25kg today, they were no where near the free weights, not sure how many there are. Although, even 2.5 total is still 5.5lb which is twice the minimum progression.

Blacktie.

I think you may be right! I always thought it was to basic though like going to the gym to do 3 exercises each session didn't seem like enough but maybe I just didn't give it a proper shot. Think I'll stick to the Rippletoe for a while now so!

BobbyOLeary

Blacktie, you haven't been doing SS, you've been doing some other form of routine using the 3x5 rep range. Stick with normal SS, you'll see much larger gains that what you've already got. 6 months of pure Starting Strength would have your numbers far far higher than what they are now.

edit; don't know if i can do the kind of linear progression its asking for in my gym. usually the minimum plates are 2.5kg. I only discovered the 1.25kg today, they were no where near the free weights, not sure how many there are. Although, even 2.5 total is still 5.5lb which is twice the minimum progression.

Make your own dude, I made a set of 0.25kg plates and 0.5kg plates from bags of gravel, some string and duct tape. They look ugly and people laugh at me but then again I'm making progress so thats all that matters to me. You'll need some form of partial plates like these to make continued gains on the smaller lifts like the press and bench. The power clean, dead and squat can usually be upped by 2.5kg a set for a while but even they'll need the partial plates after a certain time.

Good luck with it, let us know how you get on.