Program Tweaks, part 3,672

kirabob

I am almost done with my first week of the new round of SL, and I wanted to run what I've got planned by all you more learned types out there.

I've decided to put off some of the pullup/chinup/handstand training for a bit longer, and so altered my accessory lifts a tad.

I'm pretty happy with A days:

3x5
Squat

3x5
Bench superset with russian twists in 3x10

3x5
Pendlays superset with woodchoppers in 3x10 and weighted glute bridges in 3x8

Farmers walk, increasing distance 10 steps every day up to 100, then increasing weight
Waiters carry, same deal

B days
3x5
Squats

3x5
OHP superset with Pallof Press in 3x10

1x5
Deadlifts

Vertical straight leg lifts in 3x10 (can I weight these somehow?) superset with weighted back extensions in 3x10

Bench dips in 3x8 superset with pushups 3 x8 - both of these gradually increasing difficulty

Tweaks, suggestions welcome - I want to make sure I'm working in a balanced manner, and not overtraining one particular area - but I figured I could fit core work in on both days. . .

Thank you!

inkysmurf

Go Kira , go Kira - thats looks fab! if you don't mind can you let me know how you get on with this - in terms of getting stronger? I know i'm a long way off - but in the future I'll be looking to do something after stronglifts so that fact an expert (you!) is doing a good twist on this is interesting for me (newbie/lifting baby)

x

kirabob

Daisy - 3x5 is the next step after you stop progressing with each lift. I had dropped to 3x5 in my first cycle on several of the lifts anyhow, plus my workouts were getting too long - 3x5 lets me get done quicker, and build in some more variety with the accessory lifts. You can still progress quite handily at 3x5, and even at 1x5 (which is where you would head after you stop progressing at 3x5). I have just started this second cycle, and had a two week break (planned deload week, then my healing-required deload week), so I haven't really gotten to any new weights yet, except in bench, and I am progressing there at 3x5 using fractionals. There are lots of options once you finish your first round - I would have moved to Beautiful Badass, but couldn't afford it - so I'm saving and will get it after I finish this round. I am hardly an expert (although it's sweet of you to say so), but I do know that I will be lifting for the rest of my life - so I'm trying to set up my sessions so that I get everything I need out them, emotionally, mentally and physically.

jstout365

Looks good to me. As for the vertical leg lifts, are you talking about starting with legs just off the floor and raising them up to vertical or starting vertical and pushing them up higher with a hip raise? Either one can be weighted either with ankle weights (like the prancercise lady had), or for added difficulty you can use a medicine ball and hold it with your feet. I've seen people using the smith machine to do the vertical hip thrusty kind. It really comes down to how you do that movement.

inkysmurf

Hey Kira - when I see people being invested and passionate about something it inspires me - as thats the folk I want to follow and learn from so hello (and jstout!) and in fact everyone in this whole group - I am learning from yous all.

Martucha123

Looks good
a bit too much abs work for my liking but I'm one lazy bi*ch

kirabob

Martucha - I'm kinda surprised I'm liking the ab work, to be honest. LOL

Daisy - I hear ya - I have learned so much from the ladies here!

jstout - I am using a roman chair, so legs pointing down, lifting past parallel. I discovered today that by the 3rd set I can just barely hit parallel, so I'm going to stick there until I can nail it, but holding a medicine ball is a great idea. The thought of copying the prancercise lady makes me feel all funny.

jstout365

Come to the dark side....I mean team CORE!

Once you get to the point you feel you want to further advance the difficulty of the leg lift, let me know. I have a few advanced moves that will hit more body parts as well as the core. [insert evil laugh]

kirabob

Come to the dark side....I mean team CORE!

Once you get to the point you feel you want to further advance the difficulty of the leg lift, let me know. I have a few advanced moves that will hit more body parts as well as the core. [insert evil laugh]

You are so awesome.

Will_Thrust_For_Candy

Looks good to me.....although where you have the glute bridge seems out of place but that's just for me.....I would add the glute bridge to deadlift day in place of the leg extension or keep the leg extension and superset it with the glute bridge. That's pretty much my deadlift day

1. Deadlift
2a. Barbell glute bridge
2b. Reverse crunch.

By far and away my favorite workout of the 4 I do in a week

lwoodroff

Saw a lady using the pulley machine with the bar attached at one end only doing some kind of woodchop/twist movement, looked like a great oblique movement!