should i change up my routine?

[JDid23]

hey guys.. i have been training for exactly 7 weeks on Rippetoes Starting Strength. As of late, progressing on my lifts has been really hard. Besides the fact that i hurt my quad playing soccer and was unable to squat for the past 2-3 weeks (was at 185x5 after about a month), it is damn hard to progress on the rest of my lifts.

my OH Press has been stuck at 90 lbs (did this my last 2 workouts and only got 4 reps, 5th was way too hard) and my row has been stuck at 100. I have done 135 Bench for the last 3 workouts (failed on 5th rep all times) and if it matters, i started doing bench about 2-3 weeks into my training (was doing DB Bench). as far as deadlift goes, i tried to go up 10 lbs, and that was stupid so last time i did what i did the workout before and don't think deads will be a problem (175 atm, will definitely go up).

Is it time to change up my routine? I heard that it's good to stick with a routine until you stop making gains, and once i get my squat back up to 185 i would like to change up my routine a little bit. Maybe a 3 day split with Back/Bicep.. Chest/Tricep.. Shoulders/legs

Maybe i am rushing into this a little bit, and i know that patience is key especially as a beginner, but i just feel like progressing on a lot of these lifts will just get harder and harder if i were to do all of them on the same day. After my OH Press i am usually spent for my rows, and after my deadlifts, my arms are a bit tired for my bench.

Oh and if it makes any difference, i am going on vacation from August 10th-August 19th to Italy/France. Training there will be hard, but i know i will definetely do a lot of running to get in shape for soccer, and maybe some bodyweight training/lifting if the hotel(s) we're staying at have a gym. I am missing a few days of soccer cuts, so right when i get home i have to get into two-a-days for soccer. Therefore, getting in time to lift will be really hard. That is why i want to push for the next month and really try to get the best routine possible. Should i wait until i get home from my trip to change up my routine? Also, should i train more "soccer specific"? I am playing 2 times a week, and i was planning on running, but since i have been volunteering 6 hours a day at an autistic camp, it's been both physically and mentally draining, and i want to focus more on lifting. Starting monday, i am going to run a little bit in the mornings or afternoons, depending on when i get to sleep.

Any advice is much appreciated, and thanks for taking the time to read my long (and a lot of unneccessary shit) post

 

[JDid23]

sorry for a quick bump.. just fell and i am really wondering what you guys think. It is pretty draining to do 3 big compounds on the same day + some other direct work. my routine is

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x failure Dips
3x15 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups
Planks 2x failure
3x10 Alt. DB Curls (just added because my right bicep is mini compared to my left and i feel it needs some direct work)
Leg Raises/Twists (been doing twists with a 25 lb weight, but i am going to switch this to leg raises or drop it completely

 

[ExtraMile]

sorry for a quick bump.. just fell and i am really wondering what you guys think. It is pretty draining to do 3 big compounds on the same day + some other direct work. my routine is

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x failure Dips
3x15 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups
Planks 2x failure
3x10 Alt. DB Curls (just added because my right bicep is mini compared to my left and i feel it needs some direct work)
Leg Raises/Twists (been doing twists with a 25 lb weight, but i am going to switch this to leg raises or drop it completely

drop the chins, planks, curls, leg raises/twists, dips if your not progressing. (keep calfs if you want)

Also stop going to failure on lifts and follow the program properly, no more adding in exercises for soccer. Print off a spreadsheet and plan all your weights for the next 10 weeks for each lift and take it to the gym, adding 5lbs each workout. This way you know exactly what u will warmup with, what worksets will be and stuff like that.

 

[JDid23]

drop the chins, planks, curls, leg raises/twists, dips if your not progressing. (keep calfs if you want)

Also stop going to failure on lifts and follow the program properly, no more adding in exercises for soccer. Print off a spreadsheet and plan all your weights for the next 10 weeks for each lift and take it to the gym, adding 5lbs each workout. This way you know exactly what u will warmup with, what worksets will be and stuff like that.

i would love to do the spreadsheet idea, but in a month when i go to Italy (less than that now) I don't know if i will have access to a gym. When i come home, i have 2-a-days for soccer so getting in time to lift will be hard. However, i will do my best, but i can only do what my body tells me. During soccer season, soccer comes first.

Anyways, i do all of the other exercises at the end of my workout after i have done all of the core lifts. I have been progressing on all of them (dips i had to fix my ROM and chinups i just started doing consistently at the gym). If it's in my best interest, i will get rid of them, but i think that planks have been helping my abs/core and the curls have been somewhat evening out my biceps.

 

[ExtraMile]

i would love to do the spreadsheet idea, but in a month when i go to Italy (less than that now) I don't know if i will have access to a gym. When i come home, i have 2-a-days for soccer so getting in time to lift will be hard. However, i will do my best, but i can only do what my body tells me. During soccer season, soccer comes first.

Anyways, i do all of the other exercises at the end of my workout after i have done all of the core lifts. I have been progressing on all of them (dips i had to fix my ROM and chinups i just started doing consistently at the gym). If it's in my best interest, i will get rid of them, but i think that planks have been helping my abs/core and the curls have been somewhat evening out my biceps.

Your bicepts will grow from rows and deads, and chins if you decide to add them. Cut out everything exept for 3 sets of chins after one workout and 3 sets of dips after your other, see how it goes from there. Hows your diet look?

 

[JDid23]

Your bicepts will grow from rows and deads, and chins if you decide to add them. Cut out everything exept for 3 sets of chins after one workout and 3 sets of dips after your other, see how it goes from there. Hows your diet look?

to be brutally honest with myself, not completely consistent.. I make sure i have my 20 gram protein bar before i lift and my shake after i lift. I also try to eat other sources of protein throughout the day, but it's never THAT consistent. I work from 9-3:00 and only get in one meal then. Usually 2 peanut butter and jelly sandwiches, an apple, some snack, and on days when i lift, a protein bar. I don't want to bulk up right now, and i know i probably shouldn't even be worrying about gaining weight because i burn it off during soccer. I haven't started running yet, and am still contemplating cutting out squats from my routine because my left quad has really been bothering me and i want to be able to run/get in shape. I am going to speak to my parents tonight about seeing a doctor for that. As for the routine, the reason i added the Alt. DB Curls was because i feel like my left arm works more than my right arm during the rows/chins.. I told Korin and he actually recommended it. As for deads, how exactly do they work your biceps? I do want to add planks for some extra core work and the calf raises for leg work. Would this be too much? Thanks

 

[ExtraMile]

to be brutally honest with myself, not completely consistent.. I make sure i have my 20 gram protein bar before i lift and my shake after i lift. I also try to eat other sources of protein throughout the day, but it's never THAT consistent. I work from 9-3:00 and only get in one meal then. Usually 2 peanut butter and jelly sandwiches, an apple, some snack, and on days when i lift, a protein bar. I don't want to bulk up right now, and i know i probably shouldn't even be worrying about gaining weight because i burn it off during soccer. I haven't started running yet, and am still contemplating cutting out squats from my routine because my left quad has really been bothering me and i want to be able to run/get in shape. I am going to speak to my parents tonight about seeing a doctor for that. As for the routine, the reason i added the Alt. DB Curls was because i feel like my left arm works more than my right arm during the rows/chins.. I told Korin and he actually recommended it. As for deads, how exactly do they work your biceps? I do want to add planks for some extra core work and the calf raises for leg work. Would this be too much? Thanks

Diet is responsible for 80% of your progress. Get some tortilla wraps, fill then with chicken, peppers and salad and eat then at work, you can get 50g of protein's worth of chicken in two tortilla wraps.

OK so keep the planks and curls see how you go but I think the reason you might not be progressing is two things - you go to failure and never keep consistent weight added each workout, filling in a spreadsheet planning what weights you will use each workout will solve this. And the other thing you started off doing the basic 3x5 and slowly you've added all this other stuff, you dont have to keep chins either as your working your back with deads and rows already. Pm korin see what he says about this he is a much more experienced bro than me

 

[JDid23]

Diet is responsible for 80% of your progress. Get some tortilla wraps, fill then with chicken, peppers and salad and eat then at work, you can get 50g of protein's worth of chicken in two tortilla wraps.

OK so keep the planks and curls see how you go but I think the reason you might not be progressing is two things - you go to failure and never keep consistent weight added each workout, filling in a spreadsheet planning what weights you will use each workout will solve this. And the other thing you started off doing the basic 3x5 and slowly you've added all this other stuff, you dont have to keep chins either as your working your back with deads and rows already. Pm korin see what he says about this he is a much more experienced bro than me

sounds good to me thx..

As for going to failure, do you suggest i bring down some of my lifts (all but rows/deads/squats).. like rows to 90 lbs, bench to 120 or 125, OH Press to maybe 80 and work my way up from there? It's been real tough to progress 5 lbs each workout on a lot of these lifts. Maybe it's because of my diet (which i hope to fix, just had a lot of salmon with a side of broccolli/carrots/garlic). My mom is a chef so i am going to talk to her and see if there is anything really good for me.

 

[moya]

your workout program is absolutely beautiful... its your diet that is holding you back...