danny81

its pretty good. what do you guys think of his workout? and what should i do for cardio on that workout?

Andalite

danny, which book of his did u buy? if u want to do the starting strength program, then i have some good modifications u can make to make it interesting.


Starting Strength

THE PLAN:-

Workout A
Squats 3x5
Bench Press 3x5
Barbell Rows 3x5

Workout B
Squats 3x5
Military Press 3x5
Deadlifts 1x5 / Pull-ups 3x failure

WEEKLY PLAN:-

Week 1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Week 3
same as week 1

PROGRESSION PLAN:-

you are supposed to start off around 25-30 lbs lighter than ur current 3x5 max and add 5 lbs to the bar every workout session. that means that for squats u will be adding 10 lbs a week because ur doing it thrice a week.

DISCUSSION ON PARTICULAR LIFTS:-

Squat
this has to be done ass-to-grass (just like what u have been doing) for 3 sets of 5 reps with the same wieght. u must add 5 lbs to the bar every session. if u have micro-loading increments like 1 lbs or 2 lbs then it is a good idea to use that to increase the load on a workout to workout basis.

Bench Press
i dont think i need to explian much regardign this hahah...

Barbell Rows
u have to do these with ur back parallel to the floor. here is a video link to show u what i mean: Click Here if u dont want to do JS / GP / MR rows u can also do power cleans. i have bad shoulders so i wouldnt do them, but if u want to, go ahead. the set-rep scheme for power cleans is 5x3 not 3x5.

Military Press
u have to do this with strict form. if u want, u can alternate these with push presses. if u choose to do this without any alternation with push presses u should try to use smaller increments because u have to maintain perfect form.

Deadlifts / Pull-ups
u have to do deadift for only one top work set of 5 reps and increase it by 5 lbs a session. now, on those weeks where workout B repeats itself twice, dont do deadlifts on the second session. instead, do pull-ups with ur bodyweight for 3 sets to failure. if u feel pull-ups are too difficult, then shift to chin-ups and then slowly migrate to pull-ups after a few weeks.


in the first 3-4 weeks i would leave out all assistance work. then, come week 5 i would add in 3 assistance exercises every day. let me elaborate:

ASSISTANCE EXERCISES:-

Monday
Incline Dumbbell Bench Press 2x10
Decline Sit-ups 2-3 sets
Hyperextensions 2-3 sets

Wednesday
Dips 3 sets of 6-8 reps
Plate Side Bends 2-3 sets
Reverse Hypers 2-3 sets

Friday
Bicep Curls 3 sets of 8 reps
Skull-Crushers 3 sets of 8 reps
Glute Ham Raises 2-3 sets

PROGRESSION ON ASSISTANCE EXERCISES

u have to go by feel. the goal is to progress slowly on the core work. so, for example, if lets in week 5 u do 3 sets of 6 reps of rever hypers, next week try to do 3 sets of 7 reps, then 3 sets of 8 reps, then icnrease the weight and do 3 sets of 6 reps again and repeat the whole process.

for arm-work dont overdo it. just go by feel. if u want, u could even add in a little rest-pausing them but make sure u dont overdo anything ebcause u dont want to hamper progress.

for the incline dumbbell work u can do it with the same weight for weeks.

also, lets say u add in all this stuff and then after 5 weeks of this stuff being into the program ur stalling, the very first step is to remove all this assistance work. u will be surprised at the progress then. then, again after 2-3 weeks of progress u can slowly add this stuff in.

remember: these exercises are assistance exercises so dont overdo them because the goal is to progress on all the big compounds. none of this should affect that.

---x---

best of luck!

PowerBuilding Journal Part 1
www.StrengthMill.net www.BodyBuilding.net

danny81

thanks bro. well i actually got that book and some other one. the other one recomeneded another workout which i am doing. when i get more advanced i am going to do that workout.

Monday:3x5 squat, 3x5 bench or shoulder press, 3x15 chinups, Cardio
Tuesday: boxing, cardio Core workout
Wednesday: 3x5 squat, 3x5 bench or shoulder press, 1x5 deadlift, Cardio
Thursday: boxing, cardio coreworkout
Friday: 3x5 squat, 3x5 bench or shoulder press, 3x15 pullups, Cardio
Saturday: boxing, cardio, core workout
Sunday: Rest

alright know wht ai want to know is 1. what kind of cardio should i do on my lifting days? on boxing days i do either burpees or jumprope so i want to do some sort of running on the toher days. 2. my corework during boxing is generally high rep. should i do low rep core work on lifting days? if so what excercisises should i do? or woud it be overtraining to do core more than 3x a week? thanks

Andalite

it depends upon ur goals. see, for me, getting strong was the key so i never did cardio (and i never do). however, if ur an athelete then u might wanna do some cardio however hiit cardio does impede recovery to an extent. since ur doing boxing in addition to this why do u want to do cardio?

since my goal is to get strong i always do low rep heavy weight ab work. like russian twists, etc. as for frequency, i do ab work atm @ 4x a week and its fine for me. but i do low volume, heavy weight low rep ab work. so i can get away with it.

PowerBuilding Journal Part 1
www.StrengthMill.net www.BodyBuilding.net

danny81

alright thanks. on boxing days i do ab work in 20-30 rep range should i do one heavy day for abs? how many reps? what excercise?

Andalite

yes thats a good idea. but here's a better one.

on workout A, do
russian twists 2 sets x 6 reps and move upwards till u get 8 reps and then increase the weight.

on workout B, do
overhead plate side bends 3x6 and move upwards till u get 10 reps and then increase the weight.

what do u think?

PowerBuilding Journal Part 1
www.StrengthMill.net www.BodyBuilding.net

danny81

GREAT idea. thanks. i am hoping to start my workout next week. once i start i would appreciate it if you would every once in a while check my journal which is in my sig and give me some advice

Andalite

ill check it every session if u wish. just pm me the link when u start the journal best of luck

PowerBuilding Journal Part 1
www.StrengthMill.net www.BodyBuilding.net

danny81

alright thanks.