help with program

newby.204

Alright lads, need a touch of help with SS(3x5) not stronglifts, been doin it now for 6 weeks heres the stats 22yrs old, 13st/85kg approx, 6ft

Lifts( +2.5kg every session for lifts excl dead +5kg)(havnt had a reset yet)
Squat 107.5kg
Dead 130kg
Bench 65kg
Bent row 65kg(cannot do power clean dont wanna risk injury teachin meself)
O/H press 47.5kg

Goals, strength and weight gain, 14st would be nice(and as clean as possiblei.e. low BF%) by xmas with a view to starting some sort of split routine for well mass

Also by xmas, wouldnt mind 1.5BW squat 2BW Dead and 1bw dench for 3x5(excl dead as is 1x5)

also in 3 weeks ill be back to feedin meself, tuna sardines protein shakes egss chiken porridge etc so please bang away with questions answers or critiques.

Baldie

What help do you need? You seem to be doing fine with the programme.

lumberjackgener

So it looks like the only thing missing is the power clean....

Do you have internet? Do you have a camera phone capable of taking video?
Video yourself from different angles and compare it to Youtubes best powercleans. Start with a low weight too.

They really are the shít for explosive power.


If you want to throw in assistance exercises have some chin ups or pull ups, but it looks like you are doing fine.

Colm_OReilly

Start doing PC, I don't know where this phenomenon of Power Cleans = Danger came from. Start light, watch video instructions, repeat.

d'Oracle

Colm_OReilly wrote: »

Start doing PC, I don't know where this phenomenon of Power Cleans = Danger came from. Start light, watch video instructions, repeat.

I started with Power Cleans.
Doing them tomorrow night.

Having read the starting strength, seen them done, and tried them (although not much) I am convinced that they aren't that dangerous.

More so they are a hell of a challenge, technically very difficult. Wont be adding weight for a few weeks I reckon, but that makes me all the more determined to get them right.

The only thing I worry about is the lack of availability of Bumper Plates in the local Gym. (Laughlinstown Leisure)

And then its only a matter of time before I can Dunk.
(I don't ever expect to be able to dunk.)

newby.204

Was jus lookin for some pointers on the programme i guess, independent opinions on how im doin! I reckon ill have a reset or two in the next two sessions, o/h and bench are gettin tough!!

I asked about PC's in the gym before, instructor said it would take about 2/3 weeks to learn them and he was finishin up that night so he didn want to teach me incase i injured myself!!

newby.204

didn want to start a new thread about the same thing so just popped this in here seen as its my thread,

well i missed about a week and a half so not only did the weight not go up on my lifts but i had a reset of sorts as i had to drop the weight of the lifts as the session i went back i couldnt make the lifts

current bw 13st 10lbs

as it stands this is the the weights
squat 115kg
d/lift 135kg (dont think ill make 140)
o/head 47.5kg
bench 70kg(last lift was 72.5 but i failed at 4reps on all 3 sets)
bent row 62.5kg
tridips 3x6bw
pullups 2x5bw(close grip)

i guess im just looking for a bit of direction, exactly how far can i expect to tkae this programme? seen as i already have had a reset how many more should i allow? or should i even consinder it a reset or just bad training?

if you have any questions for me please ask

ragg

Your workout is great. I have done similar for quite a while.
I found I had to split it as i was doing less work on some exercises as i was tired. It was generally the military press that i suffered on. I think that is the only limitation with big compound lifts. you need to split the routine earlier.
Even when i split, i kept the core of the routine the same. just added some exercises around it.

BobbyOLeary

I think that is the only limitation with big compound lifts. you need to split the routine earlier

I don't understand what you mean here? Split the routine?

itsallaboutheL

BobbyOLeary wrote: »

I don't understand what you mean here? Split the routine?

As in a bodypart split etc

ragg

What I meant was, most people will need to split the routine earlier.
Splitting the routine is basically breaking the workout into 2 or more sessions.
personally I do legs and shoulders on day 1, chest back & arms on day 2, while still doing a full body workout on day 3.
If i go to the gym a fourth day, i usually do HIIT for an hour.

So yeah, splittin the routine is moving away from working out the whole body and splitting it up.

itsallaboutheL

ragg wrote: »

What I meant was, most people will need to split the routine earlier.
Splitting the routine is basically breaking the workout into 2 or more sessions.
personally I do legs and shoulders on day 1, chest back & arms on day 2, while still doing a full body workout on day 3.
If i go to the gym a fourth day, i usually do HIIT for an hour.

So yeah, splittin the routine is moving away from working out the whole body and splitting it up.

IMO an hour of HIIT is defeating the purpose really and is a bit of a contradiction in terms...

ragg

You're probably right, I tend to suffer towards the end and a day or two afterwards.

I generally go

Treadmill - 30
Bike -15
rowing macine - 15

i do the the treadmill proper HIIT and aim for it on the bike, dont usually last the distance. On the rower and bike I still alternate between sprint and rest, its significantly reduced speeds, as im usually wrecked at that point.

The reason i do it like that is to allow me to improve each time.

BobbyOLeary

So yeah, splittin the routine is moving away from working out the whole body and splitting it up.

Fair enough, personally I don't like split programs too much. I feel most people don't need them and will progress better on a simple all body program but that's a debate for another day.

OP, nice numbers on the lifts and fair play for sticking to SS for so long. How about the Texas Method next if you just want to work on your numbers? Rip recommends it as the next step for intermediates (people who can't keep going with linear progression ala SS) afaik.

It all depends on your goals going forward really. The section on "After Starting Strength" on that wiki page is pretty good and describes a lot of your options.

I always say this but I would imagine that you could still progress linearly (sp?) with the shoulder press, try and get some partial plates and make smaller jumps, it WILL work. Let us know how you get on anyhow

itsallaboutheL

BobbyOLeary wrote: »

Fair enough, personally I don't like split programs too much. I feel most people don't need them and will progress better on a simple all body program but that's a debate for another day.

Im with Bobby on this.OOOH OOOH can we have that debate now?? some one start a thread!!

metamorphosis

itsallaboutheL wrote: »

Im with Bobby on this.OOOH OOOH can we have that debate now?? some one start a thread!!

anything to not study eh?!?

I actually prefer to do full body programs too. If i was to devote more time to weights though i would prob do a split programme.

newby.204

ragg wrote: »

Your workout is great. I have done similar for quite a while.
I found I had to split it as i was doing less work on some exercises as i was tired. It was generally the military press that i suffered on. I think that is the only limitation with big compound lifts. you need to split the routine earlier.
Even when i split, i kept the core of the routine the same. just added some exercises around it.

should have been a bit clearer thats the weight im movin on all the lifts the routine is an A B A

A
squat
bench
deadlift
tridips(done on parralels)

B
squat
o/head
bent row(should be a powerclean but not sure of the technique)
pullups

this is done mon wed fri