Routine Advice Desired

Bigger Stronger Leaner
1

I have basically created my own workout program being inspired by Stronglifts and Starting strenth, or Reg Park. On Sundays I do Deadlifts 5 sets of 5 with as heavy weight as I can do with that many reps which right now is 300 lbs. I then do Barbell rows 5 sets of 5 with around 135 pounds, and then I have been doing barbell shrugs with 165 pounds 3 sets of ten, holding at the top. Honestly this workout makes me thrashed and want to pass out sometimes.

Then on Tuesdays I have been doing heavy EZ bar curls 5 sets of 5 with around 100 lbs. Then Overhead presses 5 sets of 5 with 135 lbs. And assorted martial arts gripping exercises using whey protein containers filled with gravel. Then end that workout with farmer walks with 100 pounds in each hand until I am toast.

Then on Thursday I have been doing flat Bench press 5 sets of 5 with 185 lbs, though I plan to increase it to 200 lbs this week. Then incline Bench 3 sets of 10 with 135 pounds, Decline Bench 3 sets of 10 with 115. Skull Crushers with EZ curl bar 3 sets of 10 with 75 lbs. And if I can manage I’ll sometimes finish off with dips.

So a few questions one is why do stronglifts and starting strength only call for 1 set of 5 reps on deadlifts? Should I be increasing my deadlift weight to like 400 lb to get a good workout from only 5 reps? And I don’t go to a gym and don’t have any way to do a convential squat. Maybe I should start powercleaning the most weight I can and do front squats? On which day should I do that? Or add sumo deadlifts ad or hack squats? I really only want to work out three days because the rest is for martial arts and family time. And I hear this alot but is it really necessary to work my legs? I have huge quads already and 19 inch calve muscles naturally. Anyways any routine advice would be helpful.

2

The best advise I can give you is stick to one of the program consistently instead of mixing them in whatever ways you’re doing.

“Honestly this workout makes me thrashed and want to pass out sometimes.” There’s your answer to “why do stronglifts and starting strength only call for 1 set of 5 reps on deadlifts”

Not saying 5x5 deadlift isn’t possible for a good workout.

I’m not familiar with any of the program you mentioned but Bill Starr’s 5x5 is 3 days/week…

3

I have just picked ad choose what I wanted to do. I tried to make compound exercises the main focus but with some isolations to work on the things that I feel are lacking. Is there something wrong with that? I have just been getting stick with the program, don’t deviate, but maybe the program doesn’t have what I want? And the thing with becoming light headed when deadlifting, isn’t that the point? Shouldn’t a good workout make you feel thrashed or no? There is just so much conflicting information for routines, workouts, nutrituion, way too many supplements is all so damn confusing!

4

[quote]sokomatsumura wrote:
I have just picked ad choose what I wanted to do. I tried to make compound exercises the main focus but with some isolations to work on the things that I feel are lacking. Is there something wrong with that? I have just been getting stick with the program, don’t deviate, but maybe the program doesn’t have what I want? And the thing with becoming light headed when deadlifting, isn’t that the point? Shouldn’t a good workout make you feel thrashed or no? There is just so much conflicting information for routines, workouts, nutrituion, way too many supplements is all so damn confusing! [/quote]

Hey there Sokomatsumuru,

I don’t know if my advice is any good considering i’m only 17 and been working out seriously for 5 months.

But firstly, why did you say “maybe the program doesn’t have what I want”?
This could be true, but what is your goals? (Sorry, I don’t recall seeing you put you goals).

I think by telling everyone how much time you want to train (3 times a week right)? + Your specific goals you wish to achieve. People will be able to give you some more help. There are lots of routine’s on this website, which are very good. You could always use one of those.

But anyway, in my opinion, don’t sweat the small stuff. Make sure your form is good when deadlifting. If you are only changing routine because your stuck. Then perhaps make sure your nutrition is in check or take a few days off and start again. (Better to start light and work up consistently, than lift for ego).

To answer your light headed question, that’s very common when doing Squats/Deadlifts/Press’. I remember watching the Worlds strongest man 2012 and a huge man passed out getting his final rep, pressing. They rushed over to help him and he says it happens all the time. So getting a little nauseous and dizzy is pretty normal. Just take a seat after for a few seconds and have some water.

I think your exercises are pretty good. Although, for me personally. I don’t see the value of having the decline there. Perhaps there is something more useful to use? From personal experience, you can never have to much back work. This will help keep your shoulders healthy.
I try to implement 2/1 or 3/1 on pulling v pushing movements to get my shoulders stronger.

I think the reason it was one set of 5(to failure?) is because it’s very simple to use and to progress. I have been ramping up my movements to a weight where I fail in the rep range I desire (4-8) (6-12) and just do that one ball busting set to failure. This for me is easy to progress on, just get more reps next week or increase the weight slightly.

I know it’s very confusing, but in reality it’s simple. To put on muscle/strength, you need to beat you previous workout. Do it with increased volume, more reps/poundage/tempo (how fast/slow your positive and negative part of the movement is).

Various people respond to different amounts of volume. I have tried a high volume routine, maybe that would suit me better. But doing what I have been is working at the moment. That’s whats important. Consistency is key in my opinion.

Yes workouts can make you feel “thrashed”. I did legs last night and I am very sore today. Gasping for air on my squats. But don’t let the feeling of being “thrashed” be a marker for a good workout. You don’t have to ache the next day and don’t have to feel dizzy each workout, for a good workout!

I hope this has helped you somewhat. I hope everything goes well. Good luck dude!

5

It is good advice. When I was your age I should of been hitting the weights, instead I was hitting the bong, eating too much,sitting on my ass and playing video games, getting no kind of pussy. I am happy that at 27 I am in better shape than I have ever been in my teenage and adult life! I never wrote my goals…my goals are to be strong first, exceptionally strong. I would also like to appear to be strong and big and not just look like a fat guy. I have never been lean so I’m not really worried about a thin waste and abs, instead I would like a thick waste like a strongman or powerlifter. The farmer walk is to help me build a savage grip for martial arts. I want to be able to hold on to someone and they will never be able to break free. Basically I was working out four days a couple months ago but it was taking too much away from my family and martial arts. So basically I want to design a lean workout. Most everything is compound except curls, skull crushers, shrugs. Those I added because I do want big arms (don’t why all?) I currently have 17 inch at 5’9. I’m not really sure if that is okay as of yet but a goal is at least 19 inch. And honestly I want large traps because to me a man with large traps looks powerful. I remember seeing Tom Hardy in Dark Knight rises and thinking I need to work on my traps more. The decline bench can go entirely. But in a nutshell by goals are

-Get Strong
-Get Big
-Look Big and Strong
-Have a savage GI Joe Kungfu grip
-Be able to move around heavy ass objects

6

First off: 5 Surefire Steps to Setting Goals

work your goals with S.M.A.R.T. (google it)

Why only 1x5 for deadlifts?

He explains why you “only” do 1x5 on his web site. join up for free, get the excel template, profit. This is for SL 5X5. The good thing about that excel template, is it tells you when you should move up to Madcow.

Also, you can start looking at Texas Method. It’s the progression of SS.

Go to the powerlifiting forum section. Lots of big guys there that can help you with what you are “trying” to achive.

Now, once you decide which program, stick with it.

Example of programs for your very general goals: SL 5x5/Madcow, SS/Texas Methode, Jaugernaut (spl??), 5/3/1, Olympic Training, strongman, etc.

Good luck.

Oh, and dont forget to eat a cow a day.

7

[quote]sokomatsumura wrote:
-Get Strong
-Get Big
-Look Big and Strong
-Have a savage GI Joe Kungfu grip
-Be able to move around heavy ass objects
[/quote]

Stength: I’d personally be going in the 4-8 rep range.
maybe doubles and triples with deadlifts on occasions. (Whatever you feel comfortable doing).

Get big: training for strength will get you big (muscle mass) + hitting the higher rep ranges on smaller stuff. (curls, extensions) 6-10 rep range.

Look big and strong…Well that will come from 1 and 2!

Getting a good grip: I would train it differently 3x a week. (each training session).
I remember reading a good grip/forearm article. This should be all you need.

Your final question: Your be able to hold heavy shit if you can pick it off the floor. You could try shrugs without straps like I said about the deadlifts. Also do farmers walks like you mentioned. Set out a distance (20m-40m) and walk as fast as you can back and forth. Once you can go up and back, up the weight!
If you have access to a thick rope, climbing that would be great too!

Hope that helps, Stay consistent, have fun with it!

8

One question I would like to ask is let’s say I was to switch to a full body workout such as SS or stronglifts. If I was to do cardio days on rest days could I add farmer’s walks to it?

9

Why does Starting Strength not contain barbell rows? Are they not important? Stronglifts uses the barbell rows whereas SS uses Powercleans?

10

[quote]sokomatsumura wrote:
Why does Starting Strength not contain barbell rows? Are they not important? Stronglifts uses the barbell rows whereas SS uses Powercleans? [/quote]

SS is missing ALOT of essentials.

11

Hi sokomatsumura, I am really tempted of following your personal schedule because my goal is the same… and you somehow look like what i want to be. I do not care about looking lean I want to look big and strong. I think it is important for me to include the farmer walk to my stronglifts program.

Actually I am very inquisitive to know what your personal program is as of now, and if you have any diet plan to recommend me.
I follow Stronglifts 5x5 for training and Renegade for the diet. I am somehow satisfied, but desperately want to put on weight. This is my blog maybe you ll want to give me some advises. That would be great.

12

Dude… what are your goals?

I presume you want to bodybuild since this is the bodybuilding forum, but I guess it’s safer to ask.

13

[quote]sokomatsumura wrote:
Why does Starting Strength not contain barbell rows? Are they not important? Stronglifts uses the barbell rows whereas SS uses Powercleans? [/quote]

If you are interested in raw strength and just want to get all around big you would really like 5/3/1, its a program for power lifters but they have accessory work you can add for strong man training, body building, etc…

14

Try not to neglect squats. Even if your goal is just strength and you don’t care to build your legs, the carry-over component to your deadlift and the whole lower body strength development is unmatched with any other exercise.

Try to add a high rep front squat after deadlifts. Your legs will already be fatigued, so you won’t need as much weight. Focus on good form and explosive reps. It should also have a positive carry-over to your martial art training. Work or progression in both number of reps and volume (along with weight, if weight is a limiting factor on the front squats). 3 quality sets should do the trick.

15

[quote]Brett620 wrote:
Try not to neglect squats. Even if your goal is just strength and you don’t care to build your legs, the carry-over component to your deadlift and the whole lower body strength development is unmatched with any other exercise.

Try to add a high rep front squat after deadlifts. Your legs will already be fatigued, so you won’t need as much weight. Focus on good form and explosive reps. It should also have a positive carry-over to your martial art training. Work or progression in both number of reps and volume (along with weight, if weight is a limiting factor on the front squats). 3 quality sets should do the trick.[/quote]

As a martial artist myself I forgot to mention… You are gonna have to find one that supplements the other favored activity… your body will become over trained and not really have much chance for recovery if you are going to the gym and martial arts training 5 times a week etc… Make sure you make a routine that fits for you getting plenty of rest between those two activities.

16

thats a random bump!