Need help on workout

[jiggagold]

My main goal is strength now but I would like a little size with all the work I put in. Also besides doing the compound lifts 5x5, on my other lifts I go 3 sets of 8-10. Since Im working out 3 days a week I dont want to over train. Heres an example of what I will do tomorrow.
Squat 5x5
Bench 5x5
Hang Clean 5x5
Weighted dips-4x12-10-10-8
SLDL-5x5
barbell Rows- 5x5
Pull ups 4xfailure

After this I feel pretty tired, and I also like to do one legged squats and step ups but Im just to exhausted after how can i fit these in ?

On wednesday I do Bench, powerclean ,Frontsquat, , dips, pull ups, dumbell bench press, one arm rows, chin ups

Friday is squats, deads, bench, dumbell bench(elbows in palms facing each other), barbell rows, dips, pullups, hammer curls

where should i add those other leg lifts and see anything i should add or take out?

 

[highlander555]

Wow, how long is that taking you a day. If it's over an hour, you may be over training. I'm doing a 5x5 strengthening program, and with the intensity I'm using (prinmarily for strength training) it takes me about 50 min to do around 3 exercizes. What you do in 1 day is like 2 and half days for me.

Honestly, I think it would be more benificial to cut back on the amount of exercises per day than it would be to add more.

 

[jiggagold]

What kind of split do you recommend then, I have time to workout 5 days a week. I have seen increase in bench,cleans

 

[enigma4dub]

show us several weeks of poundages, sets, reps if you want real help.

its a lot of volume, all straight sets. what percentages of your max will you be at tomorrow? in other words if you were truly at high percentages of your maxes, the workout you described below would be ridiculous.

personally i have two pull days and two squat/push days that look like this:

monday
btn push press, oly back squat, incline press.

tuesday
power cleans, sldl, weighted chins, alternating, db curls

thursday
cgbp, front squat, weighted dips

friday
pendlay rows, clean pulls, chins

 

[jiggagold]

Front Squats atf-
135x10
155x5
175x5
185x5
195x5
205x5
Bench
135x10
165x5
175x5
185x5
185x5
200x5
Hang Cleans
135x8
155x8
155x6
155x5
155x5
Barbell Rows super set with pull ups
105x10
115x8
115x8
115x8
115x6
4x pullups till failure
Deadlifts
185x10
205x8
225x6
225x6
225x6
Weighted Dips
x12
x12
x10
x10
x8
Chins
3xfailure

 

[enigma4dub]

what do you do on other days? you've got a lot there you do that much every workout. how much stronger are you now than say 8 weeks ago.

 

[jiggagold]

I just started benching since baseball is over, 3 weeks ago i could barely do 185 5 times now i can do 200 5 times and its not that taxing, hang clean went from 155 to 195 for 4 reps, back squat has been the rough area sticking around the 315 to 335 range, pull ups are decent its just i do them last and im alrdy fatigued so my first 2 sets are not bad but the next 2 suck, sometimes i use a band to assist me on the last 2 sets so i can do more than 6, overall i feel like im getting stronger, just want to know if i could see better results if i changed some things

 

[highlander555]

I would HIGHLY recommend checking out the training sticky at the top of this forum. In it there is a 5x5 program designed by renouned strength coaches Bill Star, and Tom Pendalay.

When it comes to a strrength training program, it doesn't get any better than that. There are three levels you can choose to start at (Beginner, Intermediate, and Advanced).

The GREAT thing about them is that if you've never designed your programs with periodization in mind (cycles of high volume/intensity and lower volume/heavier loads) it'll be a real eye opener to what you've been missing.

Whatever you go with, good luck bro.

 

[jiggagold]

Holy fuck i jsut read that whole 5x5 stickie thats some good shit but can i incorporate dips in with that program?

 

[jiggagold]

and i also need to keep the cleans for sure, my stength coach usually leaves us alone in the weight room for the summer but he likes us to do some cleaning

 

[enigma4dub]

Holy fuck i jsut read that whole 5x5 stickie thats some good shit but can i incorporate dips in with that program?

no, you did not read the whole thing. the og thread is dozens of pages and covers every question you have asked.... ill link it in a moment, yes cleans and dips are both incorporated.

 

[highlander555]

I'd do the program for a week and then decide if you want to do the dips. If you do, I'd probably do them on your 5x5 chest day.

I know they say you're not supposed to mess with the program, but I like to throw in some close grip pullups with the pinkies touching to hit my bi's up a bit. So I can identify with throwing in a little something extra. Just make sure that you don't throw in too much "something extra" or you may throw the training and highly thought out training and recover scheme off.

Good luck bro.

 

[jiggagold]

i read that madcow post about 20 pages took me like 2 hours, i got it down, im gonna take it week by week and follow my chart, the last weeks of the program very promising, i started today and it went well, only thing i added in were hang cleans,