I've been thinking about this for a while now so i'm going to give a strength routine a proper go and focus on getting strong using big movements.
Routine starting next monday, training 3 times a week.
Workout A
Squat 3x5
Bench 3x5
Deadlift 1x5
Dips 2x8
Workout B
Squat 3x5
Pendlay Row 3x5
Military Press 3x5
Chins 2x8
Starting Strength
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Starting Strength
by Wardie on Mon Apr 27, 2009 12:31 pm
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Re: Starting Strength
by Rilla on Mon Apr 27, 2009 1:29 pm
How about Stronglifts 5x5?
Volume seems awfully low on this routine (51-61 reps total per workout).
Volume seems awfully low on this routine (51-61 reps total per workout).
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: Starting Strength
by Wardie on Mon Apr 27, 2009 1:58 pm
kp1512 wrote:you are changing AGAIN??
Wardie!
I've been doing the same routine for the past 7 weeks? I would of carried on for another weeks or so but my goals have changed, along with the number of days I can workout now so i'm changing my routine to suit.
I may talk about different routines a lot but if you read my journal i'm not changing anywhere near as much as you might think.
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Re: Starting Strength
by cleaver on Mon Apr 27, 2009 2:38 pm
kp1512 wrote:you are changing AGAIN??
Wardie!
feck off back to noddy land KP.
Rilla wrote:How about Stronglifts 5x5?
Volume seems awfully low on this routine (51-61 reps total per workout).
Not a bad number of you believe in the pareto principle. Why bother with all the other shite if 80% of the results come from 20% of the exercises.
I think it is a good program. The accumulated fatigue from having to progress the weight on squats every time soon catches up.
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Re: Starting Strength
by Rilla on Mon Apr 27, 2009 4:35 pm
Good point, though stronglifts 5x5 has this too.
And Wardie - 7 weeks is hardly a long stretch. Consistency is a good thing.
And Wardie - 7 weeks is hardly a long stretch. Consistency is a good thing.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: Starting Strength
by SCOTT GALTON on Mon Apr 27, 2009 4:41 pm
Wardie loves change 
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Re: Starting Strength
by burningnun on Thu Apr 30, 2009 1:52 am
IMO stronglifts 5x5 has too much volume for a strength program - from my post here
Starting Strength will get your lifts up. For how long depends largely on how much you eat.
Wardie, see my PM about changing cleans for rows. Lots of people can't do cleans, which is fine, but IMO they should be replaced by a fast pull off the ground like hi pulls or clean pulls so they can function as a deadlift assistance exercise. I also don't see the need to be adding dips at this point. Chins are fine but you're already pressing heavy every workout and IMO dips will do more harm than good. This routine is about sticking to the raw basics and putting as much weight as you can on your main 4 lifts. Even from a bodybuilding perspective I'd say lower chest isn't as likely to be a weak spot on this routine than upper chest.
Maybe I'm a bit of a cynic, but it looks like they've taken a routine that works (Rippetoe's Starting Strength) and tweaked it to make it look like they came up with something new, except the tweaks look like they would make it less effective. Lots of people express concern about overtraining squatting 3x5 x 3 every week on Rip's routine, and that's why he recommends a gigantic diet (7000 kcal) to get someone recovered from that. IMO 5x5 x 3 every week would break most people no matter how much they were eating, not make them stronger. It's a decent routine, insofar as squatting often and squatting deep as well as doing all the other compounds will give you better results than what most spackers in the gym do. You're on the right track, but I'd look into something easier to recover from, and more proven. Rippetoe's Starting Strength and Westside for Skinny Bastards are the two that immediately spring to mind.
Starting Strength will get your lifts up. For how long depends largely on how much you eat.
Wardie, see my PM about changing cleans for rows. Lots of people can't do cleans, which is fine, but IMO they should be replaced by a fast pull off the ground like hi pulls or clean pulls so they can function as a deadlift assistance exercise. I also don't see the need to be adding dips at this point. Chins are fine but you're already pressing heavy every workout and IMO dips will do more harm than good. This routine is about sticking to the raw basics and putting as much weight as you can on your main 4 lifts. Even from a bodybuilding perspective I'd say lower chest isn't as likely to be a weak spot on this routine than upper chest.
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Re: Starting Strength
by Shicky on Thu Apr 30, 2009 9:47 am
Good luck mate, its exactly the type of routine I want to do when I can address my squatting issues....and getting tanked too often to actually lose fat issue.
If your back is able to hold up on this I really think you'll get a nice boost to your growth, just remember to keep piling the food into you
If your back is able to hold up on this I really think you'll get a nice boost to your growth, just remember to keep piling the food into you
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Re: Starting Strength
by Wardie on Sun May 03, 2009 3:57 pm
03/05/09
Workout A
Light workout tog et it moving.
Squat
5x50KG
5x50KG
5x50KG
Bench Press
5x50KG
5x50KG
5x50KG
Deadlift
5x50KG
Dips (Done for speed, very easy)
8xBody
8Xbody
Going to add 5KG to the squat every session. Probably 5-10KG to the deadlift ever session and 5KG to the bench every time.
Workout A
Light workout tog et it moving.
Squat
5x50KG
5x50KG
5x50KG
Bench Press
5x50KG
5x50KG
5x50KG
Deadlift
5x50KG
Dips (Done for speed, very easy)
8xBody
8Xbody
Going to add 5KG to the squat every session. Probably 5-10KG to the deadlift ever session and 5KG to the bench every time.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
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Re: Starting Strength
by kp1512 on Sun May 03, 2009 4:07 pm
Wardie wrote:
Going to add 5KG to the squat every session. Probably 5-10KG to the deadlift ever session and 5KG to the bench every time.
Excellent stuff...
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Re: Starting Strength
by Wardie on Wed May 06, 2009 6:33 pm
06/05/09
Workout B
Squat
5x55KG
5x55KG
5x55KG
Military Press
5x27.5KG
5x27.5KG
5x27.5KG
Chins
8xBody
8xBody
Trained in the garage and there was a load of other stuff so had no space to try power cleans.
I might just go for clean pulls like nun recommended, although they do look a little weird!
I think it may be sensible to do something not too heavy or with so much lower back involvement to reduce the chance of my back kicking up a fuss again.
Workout B
Squat
5x55KG
5x55KG
5x55KG
Military Press
5x27.5KG
5x27.5KG
5x27.5KG
Chins
8xBody
8xBody
Trained in the garage and there was a load of other stuff so had no space to try power cleans.
I might just go for clean pulls like nun recommended, although they do look a little weird!
I think it may be sensible to do something not too heavy or with so much lower back involvement to reduce the chance of my back kicking up a fuss again.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
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Re: Starting Strength
by Wardie on Fri May 08, 2009 6:14 pm
03/05/09
Workout A
Squat
5x60KG
5x60KG
5x60KG
Bench Press
5x55KG
5x55KG
5x55KG
Deadlift
5x60KG
Made my squat stance a little wider, I think it suits me more given i'm pretty unflexible and it certainly felt more comfortable.
I've started a fair bit lighter so that on week 4 i'll be hitting close to my PBs
Workout A
Squat
5x60KG
5x60KG
5x60KG
Bench Press
5x55KG
5x55KG
5x55KG
Deadlift
5x60KG
Made my squat stance a little wider, I think it suits me more given i'm pretty unflexible and it certainly felt more comfortable.
I've started a fair bit lighter so that on week 4 i'll be hitting close to my PBs
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
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Re: Starting Strength
by Wardie on Mon May 11, 2009 5:40 pm
11/05/09
Workout B
Squat (+5KG)
5x65KG
5x65KG
5x65KG
Military Press (+2.5KG)
5x30KG
5x30KG
5x30KG
Chins
8xBody
8xBody
Workout B
Squat (+5KG)
5x65KG
5x65KG
5x65KG
Military Press (+2.5KG)
5x30KG
5x30KG
5x30KG
Chins
8xBody
8xBody
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
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Re: Starting Strength
by kp1512 on Mon May 11, 2009 6:02 pm
good stuff Wardster. Have you noticed any change yet to your body?
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Re: Starting Strength
by Wardie on Mon May 11, 2009 9:17 pm
It's early days mate!
I've put on a bit of fat lately as my diet has been pretty wank to be honest (lots of junk). But i'm getting it back in check now.
Pulled a muscle in my back stretching before... I stretched a bit too much. Hopefully it'll clear up fast!
I need to find an exercise to dor ather than power cleans, high pulls and clean pulls. I don't want to do another exercise like that off the floor as my lower back might spack out.
I could just go with the Pendlay rows but Nun said not to
I've put on a bit of fat lately as my diet has been pretty wank to be honest (lots of junk). But i'm getting it back in check now.
Pulled a muscle in my back stretching before... I stretched a bit too much. Hopefully it'll clear up fast!
I need to find an exercise to dor ather than power cleans, high pulls and clean pulls. I don't want to do another exercise like that off the floor as my lower back might spack out.
I could just go with the Pendlay rows but Nun said not to
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Re: Starting Strength
by Wardie on Thu May 14, 2009 7:50 am
13/05/09
Workout A
Squat (+5KG)
5x70KG
5x70KG
5x70KG
Bench Press (+5KG)
5x60KG
5x60KG
5x60KG
Deadlift (+5KG)
5x70KG
Workout A
Squat (+5KG)
5x70KG
5x70KG
5x70KG
Bench Press (+5KG)
5x60KG
5x60KG
5x60KG
Deadlift (+5KG)
5x70KG
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
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Re: Starting Strength
by Wardie on Sat May 16, 2009 10:39 am
No wokeout for me yesterday didn't feel up to it, planned on doing it today but I feel even worse (cold/man flu).
Supposed to be out for a mates birthday tonight arghhh
Supposed to be out for a mates birthday tonight arghhh
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Re: Starting Strength
by Wardie on Mon May 18, 2009 6:35 pm
18/05/09
Workout A
Squat (+5KG)
5x75KG
5x75KG
5x75KG
Bench Press (+5KG)
5x65KG
5x65KG
5x65KG
Deadlift (+5KG)
5x75KG
Workout A
Squat (+5KG)
5x75KG
5x75KG
5x75KG
Bench Press (+5KG)
5x65KG
5x65KG
5x65KG
Deadlift (+5KG)
5x75KG
Last edited by Wardie on Wed May 20, 2009 10:43 am, edited 1 time in total.
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Re: Starting Strength
by cleaver on Mon May 18, 2009 7:53 pm
Back to full health I hope.
Rilla wrote:Up the dose.
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Re: Starting Strength
by Wardie on Mon May 18, 2009 8:04 pm
Yeah feeling a bit better. Felt a bit weak given that I had fairly harsh cold and then a pretty big session on the beer at the weekend.
Thankfully if I get a cold it generally lasts two days at the very most
Thankfully if I get a cold it generally lasts two days at the very most
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Re: Starting Strength
by Wardie on Wed May 20, 2009 9:03 am
I realised that I wasn't really deadlifting properly the other day. I was sort of slowly standing up with the bar (probably causing my back a lot of stress) rather than really exploding up through the legs.
Might explain why my legs are still a bit sore!
Also... since i'm going for strength at the moment. Ordered 500g of OAKG last night. It took around 2 weeks to work last time at 15g a day, so by the time it starts to kick in I should be near my PBs and it will hopefully help my blast through them.
Might explain why my legs are still a bit sore!
Also... since i'm going for strength at the moment. Ordered 500g of OAKG last night. It took around 2 weeks to work last time at 15g a day, so by the time it starts to kick in I should be near my PBs and it will hopefully help my blast through them.
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Re: Starting Strength
by Richard on Wed May 20, 2009 9:16 am
It looks like a good straightforward routine Wardie & you're making steady progress. Good advice from BN above.
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Re: Starting Strength
by Wardie on Wed May 20, 2009 1:42 pm
Cheers
I think I needed to go back to real basics like this and just focus on moving bigger weights for a while, rather than the more complicated stuff.
Squatting today will be interesting, my hamstrings are still pretty sore!
I think I needed to go back to real basics like this and just focus on moving bigger weights for a while, rather than the more complicated stuff.
Squatting today will be interesting, my hamstrings are still pretty sore!
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
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Re: Starting Strength
by Wardie on Wed May 20, 2009 6:35 pm
20/05/09
Workout B
Squat (+5KG)
5x80KG
5x80KG
5x80KG
Military Press (+5KG)
5x35KG
5x35KG
5x35KG
Chins (+2.5KG)
8x2.5KG
8x2.5KG
Squats were hard, still had DOMS in my quads. Tybig though to keep thing moving.
Military Press is ulled from the floor not the rack, powe cleaned up basically.
Not sure I need to worry about power cleans being in this routine or trying to find a replacemet, it's pretty tough going without them as the weights increase every time.
Workout B
Squat (+5KG)
5x80KG
5x80KG
5x80KG
Military Press (+5KG)
5x35KG
5x35KG
5x35KG
Chins (+2.5KG)
8x2.5KG
8x2.5KG
Squats were hard, still had DOMS in my quads. Tybig though to keep thing moving.
Military Press is ulled from the floor not the rack, powe cleaned up basically.
Not sure I need to worry about power cleans being in this routine or trying to find a replacemet, it's pretty tough going without them as the weights increase every time.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
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