5x5 SF Question

[Kouta]

Well i have been doing the SF 5x5 and its going really well. I have been doing it for 4 weeks, put on 10lb and my strength has gone through the roof.

Now the last thing i want to do it change this program around since its working so well, but i am playing football (Australian Rules) and we have just started pre season traning. The coach has said we are doing a weight session on wednesday. So i cant do the SF wed session.

Now i could just do the program on mon and fri and drop the wed session.
or
do something like
Mon
Squat
Bench
Rows

Wed
Do what ever the football traning program is

Fri
Squat
Dead
Military Press

and depending on what arm work we do on wed put some bi/tri work on one of those days.

can anyone help me out to what they think would be the best to do?

thanks

 

[blut wump]

You'll really need to wait until you know what your imposed Wednesday session will involve and then work around it. If he has you doing squats, bench and rowing then you might be able just to rotate your week. See what you get.

 

[cubuff27]

I would have a hard time doing both squat and deads on Friday. Seems like too much too me. I would pick deads assuming you are going to do some legwork on Wednesday.

 

[Kouta]

I would have a hard time doing both squat and deads on Friday. Seems like too much too me. I would pick deads assuming you are going to do some legwork on Wednesday.

i just worked that program out from the 2 X week deload on the Dual factor. but i would still follow it as if it was the SF 5x5 pyramiding the weight up.

The 5X5 single factor has squats and deads on wed so i doubt it would be a problem, i have been doing it like that for a month anyway.

 

[anotherbutters]

If your coach only has you working out once a week, you'd get more benefit from sticking to the 5x5. If you mention what you're doing to him, he might even let you carry on doing the 5x5 on that day.

 

[Anthrax Invasion]

See if you can convince the coach to get the team to follow a program made famous by Bill Starr. He should know this name.

 

[Kouta]

anthrax & anotherbutters.
yeah its a pain that it is going to stuff up my 5x5 a bit which has been working so well, actually it worked a bit too well. I am at 105kg (231lb) and its starting to get a bit heavy for the amount of cardio you have to do in aussie rules and im going to have to start to restrict my calorie intake a bit.

Our coach has already said not to do our own weights on wed and to do what they have set out. Ill see what happens but if i can only work out twice a week what do you guys think i should do, i am also interested in this because once the season starts i will only work out mon and wed and need to work out something for then.