SS then 5/3/1...what now?

colman1212

Ok so started with starting strength and then did 5/3/1 for the last few months, What should I move onto now? Need something new as I've grown a bit sick of 5/3/1.

1 rep maxes last time I tested were
Bench 92.5 kgs
Squat 115 kgs
Deadlift 155 kgs
Military press 65 kgs

Basically want to get bigger and stronger.

Optimum

From 5/3/1
The 5/3/1 Philosophy
The 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting sidetracked or want to try something different, I revisit these rules to make sure I’m doing things the right way. Even if you decide this program isn’t for you, these basic tenets have stood the test of time. Take these things to heart, and you’ll be greatly rewarded
-Emphasize Big, Multi-Joint Movements
-Start Light
-Progress Slowly
-Break Personal Records (PR’s)

and from the faq's
Question: If a person wanted to get big and strong, what would you recommend?
Answer: I would recommend the 5/3/1 program, with the Boring But Big assistance work. Then have that person drink a gallon of milk a day. Three things that are very easy and simple to do.:D

why change if it aint broken?:D

Brian?

Bill Starr 5x5, intermediate is good.

But why change if you are progressing

grimloch

briankeating wrote: »

But why change if you are progressing

He answered this in the second line:

Need something new as I've grown a bit sick of 5/3/1

Guessing here but odds are he's not a powerlifter/bodybuilder/olympic lifter so getting into the gym and actually doing a routine he'll enjoy is more important than setting precious 5/3/1 rep maxes.

That said, you could keep up 5/3/1 but change the assistance stuff around OP? Still getting stronger but with different assistance movements, it's pretty much a whole new kettle of fish.

colman1212

briankeating wrote: »

Bill Starr 5x5, intermediate is good.

But why change if you are progressing

I have been progressing but the last few weeks its just got a bit boring to be quiet honest. People here are obviously using lots of different programs and I'm just wondering what other people moved onto after 5/3/1 and what worked for them. I'll check out that 5x5...

the drifter

5/3/1 gets boring very very very fast...

5x5 would be a good direction to go allright...eat+volume == profit

if you want to concentrate on a specifc lift

smolov
coan
etc

check out the logs..

itsallabouttheL ran smolov succesfully recently and some bench program aswell...loads of info in peoples logs

Brian?

grimloch wrote: »

He answered this in the second line:
.

Unless he was talking in code he didn't. He said he was sick of it, ok. That doesn't answer the question though.

Brian?

the drifter wrote: »

5/3/1 gets boring very very very fast...

5x5 would be a good direction to go allright...eat+volume == profit

if you want to concentrate on a specifc lift

smolov
coan
etc

check out the logs..

itsallabouttheL ran smolov succesfully recently and some bench program aswell...loads of info in peoples logs

Is it me, or are Smolov and Coan short term gigs? Pick a lift, run them to a target date.

Or am I missing something.

Brian?

colman1212 wrote: »

I have been progressing but the last few weeks its just got a bit boring to be quiet honest. People here are obviously using lots of different programs and I'm just wondering what other people moved onto after 5/3/1 and what worked for them. I'll check out that 5x5...

I think you need to ask yourself if the progress out weighs the boredom. If it does, then stick with it. If it doesn't find something else. As I said, Bill Starr 5x5 is great.

It's here, called the madcow routine:

http://startingstrength.wikia.com/wiki/Bill_Starr_5x5

the drifter

nope...your not... smolvo is 10 weeks if you run the introductory ( spelling) micro cycle...

there hell unleashed lad...trust me by 10 weeks...you wont want to go any longer..

ive done the extended russian cycle which includes all 3 lifts...although id did help me bust a 500 total...its hellx3 and i wouldnt wish it on anyone.......maybe hanley...but no one i care about anyways...

Hanley

briankeating wrote: »

Is it me, or are Smolov and Coan short term gigs? Pick a lift, run them to a target date.

Or am I missing something.

2-3 months is hardly short term?

And even if they are, so what? You don't have to sit on a 6-12 month macrocycle to make gains.

Tbh I think it's unlikely that you can make strength gains year round anyway. I think the focus needs to shift for a few months at least to either conditioning or weak point/hypertrophy training.

the drifter

Hanley wrote: »

Tbh I think it's unlikely that you can make strength gains year round anyway. I think the focus needs to shift for a few months at least to either conditioning or weak point/hypertrophy training.

agreed....if for the mental break more than anything else....

colman1212

dont suppose anyone has a link for smolov??

the drifter

See first post in my log...full write up and calculator links there....

Mellor

grimloch wrote: »

Guessing here but odds are he's not a powerlifter/bodybuilder/olympic lifter so getting into the gym and actually doing a routine he'll enjoy is more important than setting precious 5/3/1 rep maxes.

I'm not a bodybuilder, oly lifter, or power lifter, i go to the gym for health, fitness and of course like most of us to look better naked.

The sessions i "enjoy" the most are the ones were I make new PBs (be they 1 reps, sets or crdio times). I assumed this is the case for most people

colman1212

One of my mates gave me the below program, just looking for opinions..

Day 1 - Bench Press Waveload - 6, 4, 2
Begin @ ?KG - move in 2.5s
Back Assistance - At least 4 sets of each
Chins - Weighted, Around 6 rep max
Upright Rows - Wide & Narrow, Around 6 Rep Max
Back Extensions on GHR or Reverse Hyper

Day 2 - Squat Waveload - 6, 4, 2
Begin @ ?KG - move in 5s
Shoulder Assistance - At least 4 sets of each
Hang Cleans - Around 8 Rep Max
Lateral Raises - Side & Front - Around 6 Rep Max
Dumbell Press - Around 8 Rep Max

Day 3 - Deadlift Waveload - 6, 4, 2
Begin @ ?KG - move in 5s
Chest Assitance - At least 4 sets of each
Weighted Dips - Around 6 Rep Max
Incline DB Press - Around 6 Rep Max
Flyes - Around 10 Rep Max

Day 4 - Mil Press Waveload - 6, 4, 2
Begin @ ?KG - move in 2.5s
Leg Assistance - At least 4 sets of each
Front Squats - Around 6 Rep Max
GHR or Hammy Curl - 8-10 Reps
Calf Raises - Around 8 Rep Max