Lifting program suggestions

kgeyser

I've been doing SL for a few months now; started as 5x5 and dropped to 3x5 because of both time constraints and it just got to be too much with the load increases. I have definitely gotten stronger, but then I get really hungry and end up blowing my calorie deficit which defeats the purpose. I've gotten bored with the program and I feel like there might be something better out there for my goals. I'm not sure if I would benefit more from a hypertrophy routine or a routine that alternates the load during the week (heavy, medium, and light days), or something else.

I'm looking for a 3-day-a-week routine. My goals right now are lose fat, retain muscle, look hot naked. I have access to barbells, dumbbells, and two of every circuit training machine you could ever need because the people at my gym suck (but it is nice to have the one and only squat rack free most of the time). I am hoping to cut BF down a bit more and then maybe look into a bulk so I can build up the booty and add some lats for pull-ups.

Any suggestions? I do accessory work now after I finish my SL workout, but I'd like a more directed program because right now I just kind of do whatever I feel like. I also do cardio (boo, hiss) three days per week because I am training for my first 5k in a few weeks.

DopeItUp

Madcow 5x5 is the suggested progression from SL and it works well. I used it for a good 6 months or so (maybe a year?) before I eventually switched to a more intermediate program in 5/3/1 (though this is GENERALLY a 4 day program which isn't what you're looking for). Madcow, however, is still only 3 days.

Having said that, if you've only got a few months of lifting under your belt, any beginner program should be fine. Starting Strength, ICF 5x5 (which is just an expanded SL with extra accessory movements), Candito's beginner program, you name it. Just find something you like to do, and stick with it for 6 months and see how you feel.

_benjammin

Have you considered "All Pro"? http://forum.bodybuilding.com/showthread.php?t=4195843

DopeItUp

Oh yeah, I nearly forgot, a great site for training program reviews: http://www.powerliftingtowin.com/powerlifting-programs/

Over two dozen program reviews. The more beginner stuff is in the lower numbers, generally. There's a video and a text version of each review too which is nice.

Sarauk2sf

_benjammin wrote: »

Have you considered "All Pro"? http://forum.bodybuilding.com/showthread.php?t=4195843

I was going to suggest this.

How long have you been lifting for?

Which lifts are you failing at?

kgeyser

@DopeItUp, thanks for the info and recommendations.

@_benjammin and @Sarauk2sf, I looked at All Pro and have been trying to figure it out based on what I know I can do. If I'm reading this correctly, I'm probably going to have to back off on the amount of weight in order to keep up with the reps on the heavy work day, yes? And are the percentages on the warm-up important to progress of the program, or is it just a recommendation to give you an idea of what weight to use? A quarter or half of what would be my working weight for some of the exercises would be less than an Oly bar.

I've only been lifting since mid-July, I was stuck at home with just dumbbells up to 25lbs before that. I've managed to fail at least once on most of my lifts. Right now my highest working weights are:

Squats- 135, although my form is hit or miss after 120 or so, today was tough with 125

BP -95, still trying to get 3x5, I can usually only get 4 reps per set

OHP- 65 3x5 depending on the day

DL- have done 145 but I tend to lose my back at 135 or higher, 125 is usually my max with good form. Haven't done many SLDL so I'm not sure what my heavy weight would be on that.

Rows- I think I got up to around 75-80 with Pendlay rows but stopped doing them because I hate them, and just switched to low row pulls, lat pulldowns, assisted pull-ups, and one arm rows for my back work.

I'm not opposed to backing off on weight if it'll get me where I need to be, I think I'm just having trouble wrapping my head around seeing improvements from one extra rep a week for 5 weeks before increasing weight. I'm also a little intimidated by doing all of the lifts each session and recovery, especially the wear on the shoulders from BP and OHP on the same day, but I'm guessing the drop in weight each session prevents issues with that?

Sorry if this was rambling, I'm trying to form coherent thoughts with the kids taking turns screaming about something and it doesn't always work very well.

_benjammin

Replies/thoughts in bold after your questions.

kgeyser wrote: »

If I'm reading this correctly, I'm probably going to have to back off on the amount of weight in order to keep up with the reps on the heavy work day, yes? Yes

And are the percentages on the warm-up important to progress of the program, or is it just a recommendation to give you an idea of what weight to use? Just recommendations, but yes, should give you an idea what weight range you should be in. Get all the reps.

A quarter or half of what would be my working weight for some of the exercises would be less than an Oly bar. You can warmup with dumbbells or machines if available.

I've only been lifting since mid-July, I was stuck at home with just dumbbells up to 25lbs before that. I've managed to fail at least once on most of my lifts.
Have you followed the SL recommendations for fail reps (try 3x) and then deloading and working your way back up? Sounds like you may be able to get more out of the SL 3x5 programming and then 1x5. I switched to MADCOW after a just a few weeks of 1x5 but if you want more hypertrophy All Pro may be better.

but I'm guessing the drop in weight each session prevents issues with that? Yes. Don't start too high or you'll fail too soon and get discouraged