What do you think of this routine?

Discussion in 'Strength & Conditioning Discussion' started by Thr33, Mar 30, 2008.

  1. Thr33

    Thr33 White Belt

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    I'm a highschool wrestler trying to increase my strength base over the off season. I looked around on the internet, and I found this program from stronglifts.com that looks pretty good, but I just want to know whether you guys think my body will be able to handle it, and also whether there's any aspect of it you think I should change. I made a few modifications myself (adding in the neck workout and switching out the barbell rows for Pendlay rows). Also, up to now I've only been doing box squats, not standard squats. Which do you think would be better for this program? Just to give you an idea of my current strength (I weigh a little under 130 at the moment) I can bench 115 and box squat 175 for 5 reps (I've never gone for a single). The program looks like this:

    Week 1
    Monday:
    Squat 5X5
    Bench Press 5X5
    Trap Bar Deadlift 1X5
    Weighted Pullups 3X5
    Ab Circuit (2 rotations of prone plank/side plank/15 reps hanging bent knee leg raises/15 reps Russian twists)

    Wednesday:
    Front Squat 5X5
    Overhead Press 5X5
    Pendlay Rows 5X5
    Weighted Dips 3X5
    Four way neck machine 10 each

    Friday:
    Squat 5X5
    Bench Press 5X5
    Trap Bar Deadlift 1X5
    Weighted Chin-ups 3X5
    Ab Circuit (same as Monday)


    Week 2
    Monday:
    Squat 5X5
    Overhead Press 5X5
    Pendlay Rows 5X5
    Weighted Dips 3X5
    Ab Circuit (same as before)

    Wednesday:
    Front Squat 5X5
    Bench Press 5X5
    Deadlift 1X5
    Weighted Pull-ups 3X5
    Four way neck machine 10 reps

    Friday:
    Squat 5X5
    Overhead Press 5X5
    Pendlay Rows 5X5
    Weighted Dips 3X5
    Ab Circuit (same as before)


    I rotate through those weeks so it goes week 1/week 2/week 1/etc and I'm supposed to try and add 5 pounds to every lift each workout. Also, I'm doing the planks for one minute, and then adding weight once that gets too easy. Thanks for the help.
     
  2. Chaseg1520

    Chaseg1520 Green Belt

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    especially if you are new to it all it seems like a lot of volume IMO... but someone more knowledgeable may come in and correct me
     
  3. Klotz

    Klotz Shalom

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    Looks like way too much squatting.
     
  4. magicman531

    magicman531 Try Sarah Topps Banned

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    the phuck you care?
    wtf

    There aren't any curls or cable extensions in there?
     
  5. Ziltoid

    Ziltoid In search for the Ultimate cup of Coffee

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    hehe...or calf raises.
     
  6. bfdtuck

    bfdtuck Purple Belt

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    you have all the good exercises in there. just too many at a time. you are gonna shoot yourself in the foot. too much time training for your age, spend more time wrestling in the off season
     
  7. Krossinc

    Krossinc Design is el cool

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    This routine shows up here often and while some people will blindly worship Stronglifts I think this routine is terrible and has way too much volume with too little rest. Squatting three days a week at 5x5 is insane, as well as 2 heavy days of benching and a day of heavy deltoid/tricep work.
     
  8. Thr33

    Thr33 White Belt

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    Yeah, I can definitely see the drawbacks you guys are talking about, and the last thing I want to do is overtrain. What changes/other programs would you recommend instead?
     
  9. Chaseg1520

    Chaseg1520 Green Belt

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    if you are new I would just do the 2-day split or the pull, push, squat routines from the FAQ

    Three day Pull/Press/Squat split:

    Day one: Deadlifts
    Deadlifts 5X5
    One or two deadlift assistance exercises
    Upper body pull exercise (eg. BORs or pullups)

    Day Two: Bench
    Bench Press 5X5
    One or two bench press assistance lifts

    Day Three: Squats
    Squats 5X5
    Front Squats 3-4X6
    Whatever ham/lowback/quad assistance you
     
  10. JPC

    JPC Purple Belt

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    If that is too much work for you, you can make some simple alterations. Like this.

    Workout 1
    Front Squat 5x5
    Bench 5x5
    Deadlift 1x5
    Pullups 3x5

    Workout 2
    Back Squat 5x5
    Overhead Press 5x5
    Row 5x5
    Dip 3x5

    Alternate each workout the same way, 3 times a week, but make Wednesday always a light day with 80% of the weight you use on heavy days.
     
  11. marks

    marks Banned Banned

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    I do agree, that does seem like a lot of squatting. Maybe do heavy squats just one day a week, the other days substitute lunges or leg extensions instead.

    MarksChat Fighting and Training Methods for Unarmed Martial Artists.
     
  12. flak

    flak Guest

    I would consider getting some weighted core exercises in there -- Turkish get-ups, Saxon side bends, dumbbell side bends, weighted decline sit ups, weighted Russian twists, weighted hyperextensions, etc.
     
  13. Ziltoid

    Ziltoid In search for the Ultimate cup of Coffee

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    MarksChat is a bunch of BS! If you really want to get some RAW Strength...Eric Wong is who you need to contact...



















    :icon_chee
     
  14. DPS831

    DPS831 Purple Belt

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    back squatting and deadlifting on the same day is pretty damn rough imo. I would at least space those two out
     
  15. Thr33

    Thr33 White Belt

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    JPC, how much will those changes reduce the strain, it looks like the only difference is the absence of the neck/ab work? Also, who's eric wong?
     
  16. vince89

    vince89 Banned Banned

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    Sounds like youre not exactly a complete beginner, youre 20 pounds away from 1.5x bodyweight for 5 reps so I can imagine those sets are starting to get taxing if you are doing 5 heavy sets rather than just 1. You might want to slowly taper up on the volume as your Squat goes up.

    I would take out the Deadlifts if I was you to save some gas. I think Deadlifts are much more taxing and you make better gains overall by Squatting, I like the Ab Circuit but I would also do something with weights.

    Overhead Squats, Decline Situps building up to using weight and Decline Twists with weight.
     
  17. flak

    flak Guest

    Keep doing neck work.
     
  18. Thr33

    Thr33 White Belt

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    Vince89, I will be using weights with the ab circuit once I work up to them. Do you still recommend incorporating those exercises? Also, what are overhead squats?
     
  19. vince89

    vince89 Banned Banned

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    Yes planks and hanging leg raises are both great exercises to strengthen your mid section. However you need something where you can use weight (preferably a barbell so you can make small increments each time) so that you can progressively get your core bigger and stronger.

    Overhead Squats are basically a Squat with the bar over your head using a Snatch grip (very wide). If you look up the Snatch Olympic Lift its basically the last part of the lift. The benefit of the lift is that your mid section and shoulders will have to stabilize the weight and stop it from going either forward or backwards.

    This will strengthen your mid section big time, if you look at Olympic Lifters they all have huge, thick abs because they do lots of Overhead Squatting with heavy weight. (everytime they do a Snatch)

    This will also help your regular Squat, because doing core training while standing up translate more to Squatting than say, crunches or planks.
     
  20. XTrainer

    XTrainer Red Belt

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    I think this is a better routine than a lot of the other posters are giving it credit for. For example, you SHOULD be squatting or front squatting at least 2x per week, and if you're not doing a lot of GPP on the side, definitely 3x. The key is using the right loading schemes. However, if you're fairly new to serious strength training, you can probably get away with increasing the weight every workout for awhile. After that, you'll have put a little more thought into it. My 2 cents in red.

    Make sure you train safely.

     

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