Yet another programming question!

thedavman009

I am sure that everyone on this forum is sick of programming questions but I would really appreciate some input.

For the last 18 months I have trained crossfit/ strength and conditioning. Unfortunately I now need a more flexible approach to my training as it has become increasingly difficult to make it to classes and if you miss a class you miss that day full stop! I did a tour of the local mainstream gyms last night and settled on what I felt would best suit me and have joined for 12 months.

I am no stranger to all the lifts involved, however for the first time, I will actually have to think about strength programming. Up until now it was a case of turn up and follow the plan for that class. It will be easy to get workouts/ metcons online and I can think them up anyway but I have not got a clue when it comes to strength programming!

The new gym has very kindly offered me a one to one session with an in house PT who will set me up with a programme to follow but I am not inclined towards this for obvious reasons! Most of the PTs that I saw knew next to nothing about Olympic lifting so I do not want to follow anything that they prescribe and I presume it will be mostly machine based.

A quick google has revealed an endless amount of programmes online, all of which quickly confused me and many seem to be aimed towards the beginner. I liked the look of the Stronglifts 5x5 and the excel spreadsheet won me over. As I am not a complete beginner, would this programme be suitable to start me off on my own path or should I consider an alternate programme and if so what would you recommend?

All responses greatly appreciated.

echo.lima

You could try Jim Wendlers 5/3/1 with Metcons added in.. Its a decent program although the only gripes I have are the fact that numbers build up slowly and the lack of testing maxes but its solid and consistent so i like it.

Throw in some metcons and some other work and you'll be good to go. As far as I'm aware the 2nd edition of his ebook deals with programing metcons into the overall plan so it might be worth a look.

Hanley

For your consideration... <mod snip>advertising makes baby pandas cry....

thedavman009

Cheers James,

I had a good read of your site last night and in particular the quick tips regarding programming. Would you include something like the 5x5 as the "heavy hitting multi joint compound movements" to be incorporated into your overall programme?

Hanley

thedavman009 wrote: »

Cheers James,

I had a good read of your site last night and in particular the quick tips regarding programming. Would you include something like the 5x5 as the "heavy hitting multi joint compound movements" to be incorporated into your overall programme?

I don't fully understand your Q.

If I was going to do something 5x5, I'd pick one main lift a day to focus on and back off the rest a bit.

So Monday - squat, Wednesday - bench, Friday - deadlift, and then just push the other stuff on those days with 10s and 12s.

g'em

Hanley wrote: »

For your consideration...

Hanley, that's advertising. Come on now...

Hanley

g'em wrote: »

Hanley, that's advertising. Come on now...

Seriously!?

How should I communicate it in future? Just copy and paste across?

g'em

Hanley wrote: »

Seriously!?

How should I communicate it in future? Just copy and paste across?

You linked to a commercial blog. That's advertising. You get plenty of leeway as it is. Or, you know, get a commercial rep account and pay for the advertising privileges like other companies/ professionals do.

Copy and paste if that's what's needed.

Hanley

Dude, can't reply to your PM for some reason. Getting an error message saying you've chosen not to receive PMs, so here it is:

Ah dude I'm happy to talk training with anyone, so don't worry about it.

I was talking about 5x5 in the context of the programming I wrote about. Mostly because you'd end up doing 5x5 3-4x per week if you were to do it for ALL the lifts and that's just too much to recover from if you're pushing hard in my opinion.

So by focusing on going heavy on a big movement each day, you cover all the bases and then get some hypertrophy work in after. Practically that might look like the following:

DAY 1:
A) Squat 5x5
B1) Dumbbell bench press 4x12
B2) Inverted rows/chins 4x10-15
C) something plank-y

DAY 2:
A1) Bench 5x5
A2) Dumbbell row 5x10-15
rear foot elevated split squat
c) some twisty core exercise

DAY 3:
A) Deadlift 5x5
B1) Push Press 3-5x10-12
B2) chins/pull ups/pendlay row or something 3-5x10-12

What's the actual 5x5 program you're talking about tho? Can you link me to it?

Cheers,
James

nice_guy80

I'd go to a strength and conditioning coach, spend a bit of money, get assessed, get a decent program to follow and take it from their in you own time in your local gym

Therefore you have a correct program, you're not obliged to attend classes and you can go back in a few months to get reassessed if you've really applied yourself

And you'll probably be doing different stuff to almost everyone else in your local gym (which will be a good thing!)

thedavman009

I just changed my setting so I can receive private messages. I was not aware that I had not enabled it in the first place.

The programme I am looking at is the Stronglifts 5x5. I had a read of the free book last night and it all seemed logical if somewhat unbelievable in it's claims!!!

This is the link to the site. I quite liked the excel traker though this could obviously be applied to any programme.

http://stronglifts.com/secret-5x5-report/

I do intend on meeting with a S&C coach and getting a personalised programme in due course but while I get to know the gym and find my feet doing my own thing I just wanted something to follow for strength work rather than taking an a la carte approach and end up concentrating on the lifts I like.

ThirdMan

Sorry for temporarily hijacking this thread, but I'm just wondering what people think of this routine.

The Push Pull Legs Routine:

Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps

Mellor

thedavman009 wrote: »

The programme I am looking at is the Stronglifts 5x5. I had a read of the free book last night and it all seemed logical if somewhat unbelievable in it's claims!!!

This is the link to the site. I quite liked the excel traker though this could obviously be applied to any programme.

http://stronglifts.com/secret-5x5-report/

Seeing as you mentioned Oly-lifts. I'd say you'd favour Starting Strength over stronglifts as it includes cleans. (Stronglifts is basically SS wrapped up to make it more marketable)


You could also follow CF-HQ or CF-football or something

Hanley

Mellor wrote: »

Seeing as you mentioned Oly-lifts. I'd say you'd favour Starting Strength over stronglifts as it includes cleans. (Stronglifts is basically SS wrapped up to make it more marketable)


You could also follow CF-HQ or CF-football or something

No one should follow main site/CFHQ programming ever!!!!

CFFB could be a good shout. Outlaw programming is the big trend in CF at the moment and seems to be working well for a lot of folk.

echo.lima

Yeah mainsite programming = a world of hurt...just saying

Mellor

Hanley wrote: »

[
No one should follow main site/CFHQ programming ever!!!!

CFFB could be a good shout. Outlaw programming is the big trend in CF at the moment and seems to be working well for a lot of folk.

Is it that bad?
I knew sometimes ridiculous things pop up but thought they weren't too common and a but obvious. But I've never checked out more than a few random days.

What's outlaw programming?