Another "critique my workout" thread . . . seriously.

[Protobuilder]

And I don't even GET spring break anymore. LoL

I finished up a 15 week run of the SF 5x5 (followed by a deload) and want to take what I've learned about programming, make a few adjustments, and keep going. Here's what I've come up with. Any thoughts are welcomed. My goal is to get a bit more hypertrophy and keep getting stronger in the basic lifts. Basically, everything is either 3x8 or 4x3. [BTW 3x8 = 3 sets of 8 reps]

Day One (3-4x8 reps on everything, short rests)

Squat
Incline BB bench (low incline)
JS Rows
Assistance -- Good mornings, abs

Day Two (rotate weekly between "A" and "B")

A
Squat (DE, 5x3 w/ 50-60% 1RM for speed)
Pull-ups (4x3 + lighter, high-rep backoff set)
Deads (4x6 . . . unsure whether to ramp or keep same weight??)
Push Press (4x3 + backoff set)

B
Squat (3x3, DE as described above) (3 sets only b/c doing heavy deads later)
Pull-ups (3x8)
Deads (4x3 + backoff set)
Push Press (3x8)

Day Three (4x3 + backoff on everything)

Squat
Incline BB Bench (low incline)
JS Rows
Assistance: power shrugs & abs

I'll be trying to push PRs weekly in each rep range. Anything stick out that could use some tweaking? I don't think I'm an expert program designer or anything so I'd be happy to use somebody's cookie-cutter, but the whole point of running the 5x5 was to learn how to program, make adjustments, etc. Nonetheless, I don't know if I've structured the triples properly, implemented DE squats properly, etc.

Thanks.

 

[Guinness5.0]

I'd just do the DE stuff WSB style - 8 doubles with 30-45 seconds between. It's kinda like one long set with little breaks in it. Three triples DE-style is gonna be pretty easy IMO.

 

[Anthrax Invasion]

Woah, what gains did you see after your fifteen weeks of SF 5x5? I love me some results.

 

[BiggT]

I was gonna say the same thing Guiness did, with DE work, you're using such light relative weights and low reps, so you want high volume to get your work in, 8x2 or even 10x2 are good, 8x3 can work too with the idea that you do 3 reps in the time it normally takes you to do 1 rep with a max weight...... and don't rest any more than 45 seconds between the sets. Also, don't worry about what you're doing after DE squats, they won't tax you like that, in fact you can play around with hitting something a little heavier on the squat after the DE work for a 5 or a couple singles or doubles or triples if you want.

I'm assuming the stuff you have as 'assistance' is higher rep stuff. If not, I'd suggest that because with all the deadlifting, 4x3 on GMs and shrugs will burry just about anybody.

Personally, I'd always ramp with deadlifts. The workload of straight sets on them can really kill you. Are you comfortable power cleaning? They work great to alternate weekly with deads.....you can alternate SLDLs too. Your setup on them is fine though if you can tolerate them every week heavy, I'd be ruined though deading every week heavy.

Overall, I like it. There are no huge problems with it and no reason on paper why it wouldn't work. The only thing to do is try it and see if you progress.

Are you going to keep a journal? Maybe call it 'Spring Break '06' or 'Abercrombie, Cancun, and Drunk Bitches'

 

[Protobuilder]

'Abercrombie, Cancun, and Drunk Bitches'

Nice. A bit misleading though as, unfortunately, I've only experienced the last one of those three.

RE: DE squats -- thanks for the input Guinness & T. I wasn't sure how to handle the set-up on those. I figured the 5x5 has you doing light squat work so I'd keep it light, i.e., low volume. I'll seriously consider bumping it up to 8-10 doubles though. One issue, as always, is just the time it takes to get through the whole workout . . .

RE: assistance work -- strictly high rep so no worries

RE: deads -- I was trying to get a strength workout one week (4x3), followed by a hypertrophy workout the next (4x6 rather than 3x8 though due to potential form breakdown). So, that's why I was thinking of 4x6 w/ the same weight--size. I also toyed w/ making one a "speed" workout, one a strength workout b/c my strength off the floor is terrible. Frankly, my overall strength is terrible, so . . . heh.

AI -- After seeing other guys' results, I hesitate to post mine b/c some external factors negatively influenced my ability to make stellar gains. Plus, I was cutting most of the time, which affects the numbers. Caveats aside, squat went up prolly 20 pounds (squats = thine enemy, scourge, etc.). Bench went up about 20. Rows went up about 25. Military went up about 15. Deads went up about 25. Weird thing is, my 1RM's only went up about 5-10 lbs. I concluded that I really suck at this whole weightlifting crap . . . which is why I'm now just focusing on getting a 6-pack and squeezing into some old coach-type bike shorts so I can hit the bizzeach biznitch.

 

[Protobuilder]

Hey you gay bastards. BiggT helped me revamp my leg work b/c my legs suck. Here's the latest & greatest. Everything else remains the same:

Day 1/Mon.
Squats:
Week 1/4: 5x5 (same weight) + backoff (1-2 sets)
Week 2/5: 3x5 (pyramid) + 3x3 (same wt.) + backoff
Week 3/6: 3x5 (pyramid) + 3x1 (same wt.) + backoff
Lunges: 3x8-10 or 2x12

Day 2/Wed.
Front squats -- 5x5 (same wt.)

Day 3/Fri.
5x8 (pyramid) (no backoffs)
Lunges or GMs: 3x8-10 or 2x12

If it sucks, it's T's fault.

 

[Guinness5.0]

Looks good. At some point I'd like to see you do some wide-stance box squats - since you squat kinda wide I think the hip strength gained from box squats will really benefit you.