There's a Workout B to alternate with: Workout B Squat 5x5 Overhead Press 5x5 Deadlift 1x5 Pull-ups/Chin-ups 3xF Prone Bridges 3x30sec
The original stronglifts starts with just the bar and adds 5lbs every workout. What I'd like to do is add 10lbs every week. So I start lower than I did ending the HST. For the lifts I'll do 2-3 at the lower weight and 2-3 at the weight I'd like to end the week with. If I get to a challenging weight, I'll go for a 5lb increase per week.
This might be a good one for you as your running mileage goes up. Its nice and quick. In fact after the HST I'm feeling like I didn't do enough! But that's ok. I think I'll add some intervals on the off days.
i was thinking that too... i've got a few more weeks of this one to do... i'd love to hit 200 in this cycle so it's sorta an ego boost before starting smething that will kick my ass like this. will you add isolation exercises at all? i'd consider adding arms but then i want bigger arms then my sticks.
that split makes sense - the 2-3 lower / 2-3 higher. so you're going 10lbs a week vs what the Stronglifts would be saying would be 15lbs/week (if you go 3x week - +5lbs a workout). seems more manageable too.
overhead presses - bb or db? i'm not good at those. :)
Oh yeah you should stick with your split for awhile longer and hit 200. You're doing great so far and stick with it until you really think you need a shorter workout. You might not get as much out of it since you're working toward `1.5xBW squat and as much as possible on the DL. In terms of isolation exercise: With this kind of routine, you should work hard on the combos and walk away from isolation movements. I know you want to do everything but it really can be a way to start new growth. There *are* bicep movements but they are included in the other lifts. Chin-ups are included but not curls. Just benching heavy will put muscle on your bis and tris. This is a set barbell routine that can work very well for adding size and strength.For me I expect the first few weeks to be easy and then when I get up to my current 5 rep max I'll probably get tired easier. If I'm honest about it, I think I want to get my squat up as far as possible with this routine. That's why I started this one. And I really like the big combo lifts..
Comments 9
3x/week?
technically you're supposed to stick w/ the same weight throughout though, right? for all 5 sets?
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Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec
The original stronglifts starts with just the bar and adds 5lbs every workout. What I'd like to do is add 10lbs every week. So I start lower than I did ending the HST. For the lifts I'll do 2-3 at the lower weight and 2-3 at the weight I'd like to end the week with. If I get to a challenging weight, I'll go for a 5lb increase per week.
This might be a good one for you as your running mileage goes up. Its nice and quick. In fact after the HST I'm feeling like I didn't do enough! But that's ok. I think I'll add some intervals on the off days.
Reply
that split makes sense - the 2-3 lower / 2-3 higher. so you're going 10lbs a week vs what the Stronglifts would be saying would be 15lbs/week (if you go 3x week - +5lbs a workout). seems more manageable too.
overhead presses - bb or db? i'm not good at those. :)
Reply
In terms of isolation exercise: With this kind of routine, you should work hard on the combos and walk away from isolation movements. I know you want to do everything but it really can be a way to start new growth. There *are* bicep movements but they are included in the other lifts. Chin-ups are included but not curls. Just benching heavy will put muscle on your bis and tris.
This is a set barbell routine that can work very well for adding size and strength.For me I expect the first few weeks to be easy and then when I get up to my current 5 rep max I'll probably get tired easier.
If I'm honest about it, I think I want to get my squat up as far as possible with this routine. That's why I started this one. And I really like the big combo lifts..
Reply
but seriously good stuff there
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