It's been a while since I've posted. Tough to believe its already been a year since I found this forum - and thanks to some early guidance from Phineas, Gaz, LAM and others I've made some real nice progress in size and strength and I'm feeling great.
Most recently I've gone through 2 16 week cycles of Wendler's 5/3/1 training 3 days per week. I've been pleased for the most part, but have 2 complaints: 1) Performing Squats only once every 4 training days doesn't seem like enough. I spend my warm-up sets trying to re-learn form and by the time I feel like I'm in the groove I'm done with squats for 7-8 days and 2) Once I hit the higher rep numbers in deadlift my lower back is screaming, my form is compromised, and I feel like I'm going to pop vertebrae through my basement window
I'm always trying to read up on new programs to stay informed, and 5x5 stronglifts caught my eye, mainly because of frequent squatting with constant progression. Borrowing some of those principles and combining them with the parts of 5/3/1 that I like for upper body, I came up with the following.
A
Military Press 5/3/1
Pull-ups (varying grips) 3x6
Oly bar corner press 3x10
Pendlay Rows 3x10
B
Squats 5x5
Hanging leg raise (to give the legs a breather) 3x10
Good Mornings 3x10
C
Bench 5/3/1
Pull-ups (varying grips) 3x6
DB Incline Bench 3x10
Pendlay Rows 3x10
D
Squats 5x5
Hanging leg raise (to give the legs a breather) 3x10
Deadlift 1x5
Still training 3 days a week, so Week 1 = A, B, C Week 2 = D, A, B, etc
Any feedback is welcome. Does it seem too top heavy?
Most recently I've gone through 2 16 week cycles of Wendler's 5/3/1 training 3 days per week. I've been pleased for the most part, but have 2 complaints: 1) Performing Squats only once every 4 training days doesn't seem like enough. I spend my warm-up sets trying to re-learn form and by the time I feel like I'm in the groove I'm done with squats for 7-8 days and 2) Once I hit the higher rep numbers in deadlift my lower back is screaming, my form is compromised, and I feel like I'm going to pop vertebrae through my basement window
I'm always trying to read up on new programs to stay informed, and 5x5 stronglifts caught my eye, mainly because of frequent squatting with constant progression. Borrowing some of those principles and combining them with the parts of 5/3/1 that I like for upper body, I came up with the following.
A
Military Press 5/3/1
Pull-ups (varying grips) 3x6
Oly bar corner press 3x10
Pendlay Rows 3x10
B
Squats 5x5
Hanging leg raise (to give the legs a breather) 3x10
Good Mornings 3x10
C
Bench 5/3/1
Pull-ups (varying grips) 3x6
DB Incline Bench 3x10
Pendlay Rows 3x10
D
Squats 5x5
Hanging leg raise (to give the legs a breather) 3x10
Deadlift 1x5
Still training 3 days a week, so Week 1 = A, B, C Week 2 = D, A, B, etc
Any feedback is welcome. Does it seem too top heavy?
