Does this SL5x5 adjustment make sense?

McCloud33

I think I'm going with the 5/3/1. Read through the book over the last day+ and found an excel spreadsheet online that I can use. Only doing two main lifts each day and with generally lighter weight allows me to do some accessory exercises as well to keep it varied. Started last night and my routine looked like this:

Squat:165x5, 190x5, 215x10
Bench: 135x5, 155x5, 175x5
Pullups: 4 sets 10/8/6/4
Dips: 3 sets 10/10/5
Face Pulls: 3 sets 20/15/15 (45lbs)
kroc row: 4 sets 70lbs/10reps , 80/8, 90/6, 100/4
situps: 3 sets 10/10/5 with 25lb plate behind my head

took about 40 mins

I think I still might change it up a little and instead of doing BW dips and pullups, go to weighted and just try and do 3x5+ for those.

psuLemon

Sam_I_Am77 wrote: »

psulemon wrote: »

Sam_I_Am77 wrote: »

psulemon wrote: »

Generally, if you are plateauing and maximized neurological adaptations i would switch to a hypertrophy style program.

Huh???

So it looks like most ppl that have commented are ok with the modification. I guess the next question would be are there different exercises that I could substitute besides the ones I suggested that would still be compound exercises.

I think most of the modifications are okay. I would still do some kind of rowing. Chin-ups are awesome but there is something about Rowing you don't get with Chin-ups. Perhaps it's just the added posterior deltoid, trapezius major, and rhomboid activation. Also, it's not unlikely that after 15-months you'll hit the same wall with these lifts, so what will you do at that point? Honestly, I would move on to a different program, one that can be used for a very long time. Something like the Cube Method, Strong360, or 5/3/1 are all great programs that you can use forever. They are more of a training-system versus a program like SL5x5.

What I meant by this comment, if you have plateau with strength gains, you generally need more volume. I don't see how maintaining how the same level of volume is going benefit the OP.

Personally, I think there is benefit to working both strength and hypertrophy.

Some changes are needed for sure. When you hit a plateau you really need to change something and it can be different depending on the person. You have to look at your basic variables, Sets, Reps, Intensity, Tempo, Rest, Frequency, and then you have to look at your exercise selection and identify how your body is being trained.

Using the same exercises that SL presents is fine if that is what the user wants to continue training with, but they probably need to change the variables up and probably start to add some supporting exercises. A compound lift can be kept still and then a couple accessory movements to strengthen specific muscles within the compound lift. There are many ways to do something; Day 1 of a full-body template could possibly look like this,

Day 1 Focus - Full Body with Squat Max Strength & Upper Body Strength Endurance
a. Squat @ 5 sets of 5 at 70% | week 2 = 5 x 4 @ 80% | Week 3 = 5x3 @85% | Week 4=5x2 @ 90% | Week 5=5x1@95% - increase 10lbs and repeat
b1. Bench Press @ 3 x 10-12 @ 50% - 70%
b2. DB Flyes @ 3 x 12-20 (4/2/1 tempo)
c1. Barbell Row @ 3 x 10-12 @ 50-70%
c2. Face Pulls @ 3 x 12-20 (4/2/1 tempo)
d. Ab Wheel 1 - 3 x 12-20
<done>

There are many ways to look at how you periodize one's training, that's why there are so many training systems available. Wendler's Beyond 5/3/1 is great, Juggernaut from the little I know is really good, Brandon Lily's Cube Method and STrong360 are good; Lily actually introduces a "body-building" day into his system. Just think about what you want to accomplish and you'll figure it out.

Thank you. I appreciate the information.

jemhh

McCloud33 wrote: »

I think I'm going with the 5/3/1. Read through the book over the last day+ and found an excel spreadsheet online that I can use. Only doing two main lifts each day and with generally lighter weight allows me to do some accessory exercises as well to keep it varied. Started last night and my routine looked like this:

Squat:165x5, 190x5, 215x10
Bench: 135x5, 155x5, 175x5
Pullups: 4 sets 10/8/6/4
Dips: 3 sets 10/10/5
Face Pulls: 3 sets 20/15/15 (45lbs)
kroc row: 4 sets 70lbs/10reps , 80/8, 90/6, 100/4
situps: 3 sets 10/10/5 with 25lb plate behind my head

took about 40 mins

I think I still might change it up a little and instead of doing BW dips and pullups, go to weighted and just try and do 3x5+ for those.

Looks good. Just in case you didn't catch it in the book (I didn't the first time I read through), he says to do your pulls between your upper body pushes (i.e., superset.) I'm thinking you might already be doing that since you fit it all into 40 minutes but, if not, that is a time saver too.

auddii

Since you're thinking 5/3/1, I'm just going to drop this here. I know you said you found a sheet, but this might help too.

https://blackironbeast.com/5/3/1/calculator

McCloud33

jemhh wrote: »

McCloud33 wrote: »

I think I'm going with the 5/3/1. Read through the book over the last day+ and found an excel spreadsheet online that I can use. Only doing two main lifts each day and with generally lighter weight allows me to do some accessory exercises as well to keep it varied. Started last night and my routine looked like this:

Squat:165x5, 190x5, 215x10
Bench: 135x5, 155x5, 175x5
Pullups: 4 sets 10/8/6/4
Dips: 3 sets 10/10/5
Face Pulls: 3 sets 20/15/15 (45lbs)
kroc row: 4 sets 70lbs/10reps , 80/8, 90/6, 100/4
situps: 3 sets 10/10/5 with 25lb plate behind my head

took about 40 mins

I think I still might change it up a little and instead of doing BW dips and pullups, go to weighted and just try and do 3x5+ for those.

Looks good. Just in case you didn't catch it in the book (I didn't the first time I read through), he says to do your pulls between your upper body pushes (i.e., superset.) I'm thinking you might already be doing that since you fit it all into 40 minutes but, if not, that is a time saver too.

I'll have to keep that in mind for next time. I was able to go so quick because the weights I was using for squat and bench have basically been my warm ups for the last several months, and I took hardly any time between them. Also, just how the gym is laid out, the bench is on the other side of the gym from the pullup bars which is annoying. I can probably get away with it in the morning when I normally go, but last night when I went it was super crowded and I wouldn't have felt comfortable leaving weight on the bench to go over and do my pullups and then come back. I was super-setting my dips and pull-ups though.

jemhh

McCloud33 wrote: »

jemhh wrote: »

McCloud33 wrote: »

I think I'm going with the 5/3/1. Read through the book over the last day+ and found an excel spreadsheet online that I can use. Only doing two main lifts each day and with generally lighter weight allows me to do some accessory exercises as well to keep it varied. Started last night and my routine looked like this:

Squat:165x5, 190x5, 215x10
Bench: 135x5, 155x5, 175x5
Pullups: 4 sets 10/8/6/4
Dips: 3 sets 10/10/5
Face Pulls: 3 sets 20/15/15 (45lbs)
kroc row: 4 sets 70lbs/10reps , 80/8, 90/6, 100/4
situps: 3 sets 10/10/5 with 25lb plate behind my head

took about 40 mins

I think I still might change it up a little and instead of doing BW dips and pullups, go to weighted and just try and do 3x5+ for those.

Looks good. Just in case you didn't catch it in the book (I didn't the first time I read through), he says to do your pulls between your upper body pushes (i.e., superset.) I'm thinking you might already be doing that since you fit it all into 40 minutes but, if not, that is a time saver too.

I'll have to keep that in mind for next time. I was able to go so quick because the weights I was using for squat and bench have basically been my warm ups for the last several months, and I took hardly any time between them. Also, just how the gym is laid out, the bench is on the other side of the gym from the pullup bars which is annoying. I can probably get away with it in the morning when I normally go, but last night when I went it was super crowded and I wouldn't have felt comfortable leaving weight on the bench to go over and do my pullups and then come back. I was super-setting my dips and pull-ups though.

That makes sense. I lift at home and sometimes forget that many people do not and instead have to be more practical/considerate at a gym.