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would this make a good StrongLift 5x5 workout?

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BergstromRapz
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« on: February 01, 2012, 02:30:57 AM »
i currently do a 4split DAW & it has served me great but i fear it doesnt keep up that way for any way near how long SL5x5 promises to so as soon as i get better at doing perfect form squats so i can break through my 1years plateau, i have thought about starting SL5x5 (might be around a month from now):

i currently do: Cardio after workouts & probably before Karate, i just need some warmer weather outside
Monday: Chest, Triceps
Tuesday: Thighs, Calves
Wednesday: 1hour Karate
Thursday: Shoulders, Trapz, Abs. 60-90min Karate (should be up to 3hours, but havent seen that happen yet..)
Friday: Back, Biceps

so for stronglifts i thought about this:

Workout A:
Squat 5x5
Calf Raises 3x10-12
Bench Press 5x5
Dips 3x5-12
Bent-over BB Row 5x5
Chin-Ups 3x5-12

Workout B:
Squat 5x5
Calf Raises 3x10-12
Military Press 5x5
Deadlift 1x5
Pull Ups 3x5-12

is that good??
then i think about doing it like this: again, the same thing with Cardio
Monday: some soft Cardio in the gym 20-30min MAYBE, 90min Karate
Tuesday: SL5x5
Wednesday: 1hour Karate
Thursday: SL5x5. 60-90min Karate (should be up to 3hours, but havent seen that happen yet..)
Friday: 90-120min sports in school in the morning, some soft Cardio 20-30min in the gym, 1hour Spinning.
Saturday: SL5x5

by the way i currently lift:
Squat: 5x6 85kg (usually 95k, but as stated above, i currently work on perfect technique)
Flat BB Bench: 4x6 75-80kg (might be 80kg all the way through in 1, max 2weeks)
Military Press 4x6 30kg
Deadlift 4x5-6 110kg (last time the right side of my back got killed too much cos my squat sucks so i over used my strong side..)

so as u can see, thats why im working on form before starting my StrongLift5x5 Smiley
« Last Edit: February 01, 2012, 02:34:08 AM by BergstromRapz » Logged
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Currently doing Stronglift5x5
Goals: ___ [where im at now]
Deadlift: 180kg [113]
Squat: 135kg [105.5]
Bench: 100kg [83]
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« Reply #1 on: February 01, 2012, 08:38:32 AM »
first you need to try stronglifts 5x5 (or 3x5) . Use 10% less weigh then your 5x5 max is.
You will add 2 kg to SQ, BP, OHP,BB row, and 5 kg on DL every workout. Or deload.
I think that you should do normal SL +chin ups on day B.

But you have old SL:

Workout A
Squat5x5
Bench Press5x5
Inverted Rows3xF
Push-ups3xF
Reverse Crunch3x12

Workout A
Squat5x5
Overhead Press5x5
Deadlift1x5
Pull-ups/Chin-ups3xF
Prone Bridges3x30sec

And first SL:
Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3xF

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chinups 3xF
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Goals:
Press my BW for 5 reps.
Deadlift 2xBW for 5 reps.
BergstromRapz
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« Reply #2 on: February 01, 2012, 09:00:05 AM »
Quote from: Filip_CRO on February 01, 2012, 08:38:32 AM
first you need to try stronglifts 5x5 (or 3x5) . Use 10% less weigh then your 5x5 max is.
You will add 2 kg to SQ, BP, OHP,BB row, and 5 kg on DL every workout. Or deload.
I think that you should do normal SL +chin ups on day B.

these exercises are not new to me so why would i start with 10% less all of a sudden??
hmm, why chins? theire like row for back, but the thing SL needs on the back is pull.
why not dips & calf presses?

are u experienced with SL??
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Compund over Isolation - Strength over Pump - Technique over Strength

Currently doing Stronglift5x5
Goals: ___ [where im at now]
Deadlift: 180kg [113]
Squat: 135kg [105.5]
Bench: 100kg [83]
Filip_CRO
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« Reply #3 on: February 01, 2012, 09:47:01 AM »
Quote from: BergstromRapz on February 01, 2012, 09:00:05 AM
these exercises are not new to me so why would i start with 10% less all of a sudden??
Don't start to heavy. Same is on all straight workouts (Texas method, 5/3/1...). This will help with plateaus.
+for less than 2 weeks you will use same weights as before

Quote from: BergstromRapz on February 01, 2012, 09:00:05 AM
hmm, why chins? theire like row for back, but the thing SL needs on the back is pull.
You add it. Cheesy It will help you with lats and biceps. 3x8-12 will work. Try it without failures but I don't think that you will add weights like on other exercises. Try 1 kg increments.

Quote from: BergstromRapz on February 01, 2012, 09:00:05 AM
why not dips & calf presses?
Dips are good so if you like it so much add it. But after main program.
Calf presses aren't used much on strength training. Maybe just on end of workout A

Quote from: BergstromRapz on February 01, 2012, 09:00:05 AM
are u experienced with SL??
I do it for a month. I didn't like DL 1x5 sets. So I use different workout.
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Deadlift 2xBW for 5 reps.
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« Reply #4 on: February 01, 2012, 12:28:46 PM »
well if caf presses should only be done once a week then it would be better on workout B since otherwise workout A will be 24sets & workout B would only be 14 xD & legs are used for deadlift so after deadlifts in stead of some workout before deadlift day might be the best thing Smiley
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Compund over Isolation - Strength over Pump - Technique over Strength

Currently doing Stronglift5x5
Goals: ___ [where im at now]
Deadlift: 180kg [113]
Squat: 135kg [105.5]
Bench: 100kg [83]
Filip_CRO
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« Reply #5 on: February 01, 2012, 12:33:52 PM »
Quote from: BergstromRapz on February 01, 2012, 12:28:46 PM
well if caf presses should only be done once a week then it would be better on workout B since otherwise workout A will be 24sets & workout B would only be 14 xD & legs are used for deadlift so after deadlifts in stead of some workout before deadlift day might be the best thing Smiley
First do main program= normal SL then "assistance". I didn't count sets so if you will like it more on day B do it.
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Press my BW for 5 reps.
Deadlift 2xBW for 5 reps.
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« Reply #6 on: February 01, 2012, 12:36:52 PM »
Quote from: Filip_CRO on February 01, 2012, 12:33:52 PM
Quote from: BergstromRapz on February 01, 2012, 12:28:46 PM
well if caf presses should only be done once a week then it would be better on workout B since otherwise workout A will be 24sets & workout B would only be 14 xD & legs are used for deadlift so after deadlifts in stead of some workout before deadlift day might be the best thing Smiley
First do main program= normal SL then "assistance". I didn't count sets so if you will like it more on day B do it.

i will assume that in this case "assistance" exercises are exercises that strengthens my deadlift/squat/bench/press ??
or just adds that works the muscles that i need to work but as compounds for raw strength??

im new to this kind of mixed workout so sorry if i need noobish explanations Smiley
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Compund over Isolation - Strength over Pump - Technique over Strength

Currently doing Stronglift5x5
Goals: ___ [where im at now]
Deadlift: 180kg [113]
Squat: 135kg [105.5]
Bench: 100kg [83]
Filip_CRO
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« Reply #7 on: February 01, 2012, 12:52:17 PM »
Quote from: BergstromRapz on February 01, 2012, 12:36:52 PM
"assistance" exercises are exercises that strengthens my deadlift/squat/bench/press
This is true.
And rows for example to have body balanced.
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Press my BW for 5 reps.
Deadlift 2xBW for 5 reps.
BergstromRapz
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« Reply #8 on: February 01, 2012, 12:55:16 PM »
Quote from: Filip_CRO on February 01, 2012, 12:52:17 PM
Quote from: BergstromRapz on February 01, 2012, 12:36:52 PM
"assistance" exercises are exercises that strengthens my deadlift/squat/bench/press
This is true.
And rows for example to have body balanced.

all right. yeah row's got a ton of carryover! Cheesy
so chin/pull ups actually improves 1 of the 4?? what else??
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i accept all friend invites to talk fitness Smiley
Compund over Isolation - Strength over Pump - Technique over Strength

Currently doing Stronglift5x5
Goals: ___ [where im at now]
Deadlift: 180kg [113]
Squat: 135kg [105.5]
Bench: 100kg [83]
Polished
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    « Reply #9 on: February 01, 2012, 01:42:19 PM »
    Having done SL5x5 myself, I can promise you that after the first couple weeks, you WON'T need any assistance work.  You will get tired, you will sweat, and you might cry by the last workout of week 10.

    Just try it before you add a whole bunch of other stuff in.
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    Goals:
    Squat 365 ATG (315 3x3 Current)
    Deadlift 455 425x3
    Bench 275 1RM 245x3

    Check out my progress diary if you'd like =)
    BergstromRapz
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    « Reply #10 on: February 01, 2012, 01:43:38 PM »
    oh thats very good to know Cheesy

    just checkin up: how experienced were u before starting the SL program?? =)
    Logged
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    Compund over Isolation - Strength over Pump - Technique over Strength

    Currently doing Stronglift5x5
    Goals: ___ [where im at now]
    Deadlift: 180kg [113]
    Squat: 135kg [105.5]
    Bench: 100kg [83]
    Polished
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    « Reply #11 on: February 01, 2012, 01:56:04 PM »
    Quote from: BergstromRapz on February 01, 2012, 01:43:38 PM
    just checkin up: how experienced were u before starting the SL program?? =)

    Not very.  I had an okay strength foundation I suppose, but I started the program with very little weight on the bar as per the suggestion of Mehdi (the guy who came up with the program).

    Went from squatting 95 5x5 --> 265 5x5
    Deadlifting              135 1x5 --> 295 1x5
    Benching                 85 5x5 --> 175 5x5
    Pressing                  45 5x5 --> 110 5x5

    Then I went from there with other routines.
    Logged
    Goals:
    Squat 365 ATG (315 3x3 Current)
    Deadlift 455 425x3
    Bench 275 1RM 245x3

    Check out my progress diary if you'd like =)
    BergstromRapz
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    « Reply #12 on: February 01, 2012, 01:59:29 PM »
    Quote from: Polished on February 01, 2012, 01:56:04 PM
    Quote from: BergstromRapz on February 01, 2012, 01:43:38 PM
    just checkin up: how experienced were u before starting the SL program?? =)

    Not very.  I had an okay strength foundation I suppose, but I started the program with very little weight on the bar as per the suggestion of Mehdi (the guy who came up with the program).

    Went from squatting 95 5x5 --> 265 5x5
    Deadlifting              135 1x5 --> 295 1x5
    Benching                 85 5x5 --> 175 5x5
    Pressing                  45 5x5 --> 110 5x5

    Then I went from there with other routines.

    did u do all that progress in just 10weeks? :O
    & is that kg or lbs?? Smiley
    Logged
    i accept all friend invites to talk fitness Smiley
    Compund over Isolation - Strength over Pump - Technique over Strength

    Currently doing Stronglift5x5
    Goals: ___ [where im at now]
    Deadlift: 180kg [113]
    Squat: 135kg [105.5]
    Bench: 100kg [83]
    Polished
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    « Reply #13 on: February 01, 2012, 02:01:42 PM »
    Yup, all within the 10 week program.  Adding 5lbs each squat session (15lbs per week), 10lbs each deadlift (15lbs per week), 5lbs to press and bench, oh, and rows too.  My rows were the exact same as bench.
    Logged
    Goals:
    Squat 365 ATG (315 3x3 Current)
    Deadlift 455 425x3
    Bench 275 1RM 245x3

    Check out my progress diary if you'd like =)
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