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Anonymous
Until now, I've just been going to gym and lifting weights. With summer vacation in sight, I want to become more organized and want to follow a programme.

I have looked at stronglifts 5x5 and it seems ok. Any testimonials from you guys?

I have sort of modified the program and here is what I am thinking.

A: squat, overhead press, clean, chin/pull ups.
B: deadlift, bench, clean, bent over rows.

Alternate between A and B each session, 3 times a week. Mon/Wed/Fri.

2 warm up sets and 3 work sets. 5 reps.
Progression as follows. Suppose you start off with

Warm up: X
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>> Anonymous
starting strength by mark rippetoe, buy it.
>> Anonymous
>>135979
i have it, is the workout recommended there better than stronglifts? I am wondering because it doesn't have provisions for back/lats.
>> Anonymous
>>135983
lol
>> Anonymous
I've been doing something similar to that plan with really positive results over the past 5 months. 4 days a week, alternating between A and B. Exercises in the order I do them, big compound exercises first.

A:
DB Bench 5x5
DB Incline Bench OR DB Flys 4x4-6
DB Military Press 5x5
DB Lateral Raise 5x4-6
Dips 5x4-8
10-15 minutes of ab work, normally hanging leg raises and weighted swiss ball crunches

B:
Squatz 5x5
Deadlift 5x5 (once a week) OR Lunges 5x5 (once a week)
Bent Over Rows 4x4-6
Chinups 5x4-6

I plan on learning cleans and front squats soon, and then will probably have to change to a 3 day split.

I don't think it's as beneficial to do 2 warmup and 3 work sets. Personally I do 2 warmups before my first exercise of the day, then usually don't do more warmups as long as I'm feeling good. My first work set on subsequent exercises I do a lower weight than for the following 4 work sets. I up the weight when I can do 5 reps with good drive. You shouldn't force yourself into a weight progression by what you put down in your journal. Continually push yourself based on how you are doing and strive to get stronger. From what I've seen, focusing on numbers leads to whole body curlz in the squat rack.

Also, until you have good deadlift and squat form, I'd avoid cleans to prevent injury.
>> Anonymous
>>135998
well, i am currently 154. and can squat 242 and deadlift 320. It's just I am not properly organised with my training. i just go to gym and do whatever I feel like on that day. I thought I would get serious.