time to mix it up?

lwoodroff

Your thoughts, ladies..?

So, I've been exclusively lifting (loathe cardio) since March. The first few months were on stronglifts, but fairly quickly dropped to 3x5, and haven't pendlay rowed since October (when something went 'ping', thankfully without major damage).
I've still not had the balls to learn power cleans (yes, I'm not 'doing the programme'), and I have some limitations..
1. I can't get to the gym more than 3x/week
2. I can't spend more than 90 minutes at the gym.

this is a combination of work/family/marriage/life stuff, and are mostly self-imposed limitations which I'm not willing to go beyond at this point (I'd prioritise my marriage over an extra gym session!).

After 10 months, I'm sure I haven't squeezed the last drops of LP. However I've had to deload several times for failures/form/etc and I'm (finally!) getting a little bored.

I'm rubbish at not following a programme but if it's in black and white I do it religiously.

I have a few things I'd like to add in.. a little conditioning (there's a prowler at the gym, it kills me, I assume that's a good thing..). I'd love to be able to do a pull up, a chin up, and proper full ROM press ups (and I know only doing them will improve them.. but they weren't in the programme so I'm a slacker).. and I've had 2 c-sections so I'm sure one of my limiting factors is core strength, so something like planks should help.

Should I keep going with LP and see how far I can push it (currently maxes of 1x70kg squat, 2x90kg dead, 5x32.5kg bench, 1x37.5kg press), or mix it up.. and if I mix it up is there something that won't kill me for time or sacrifice strength (I'd love to keep getting stronger!) but keep me focused and interested?

krokador

Um, I know I suggested the ICF 5x5 on your profile the other day, but you look like a really good candidate for Wendler 5/3/1, actually.

You don't even need to buy the book (although if you can get your hands on it, it's not a bad read). There's this awesome calculator here: http://blackironbeast.com/5/3/1/calculator that will tell you all you need to know about the lifts (and there are a few apps for both iOS and Android that'll do the work for you, too)

At 3 days a week, you might be looking at pairing 2 lifts in the same session. But don't worry, that's actually not going to be a problem if you've been doing SL for a while.

I'd do Squats and OHP on the same day. Deadlifts and OHP will drain each other off a bit IMO (but that might be because I hang clean the bar). And I like to have Bench on its own, personally. Doing Boring But big with 5 sets of 10 I was able to keep my time on the main lifts to 20-25 minutes tops each. So you still have time to do some accessory work on 2 days if you feel you need some. Although depending on your goals, the Triumvirate might be better suited to you. Look at the options and find what you like

If your goal is pull-ups and getting stronger something like this split would be good IMO:

Day 1

Bench 5/3/1
Barbell Row 5x10
Close grip bench press (or any other triceps exercise you feel will strengthen them so you can do dips eventually)

Day 2

Squat 5/3/1
OHP 5/3/1
Quick core work (Heavy KB Swings are awesome for both conditioning and core strength and work the butt something fierce, too. Try 4 minutes at 20/10 (20 seconds on, 10 seconds rest, 8 rounds)

Day 3
Deadlift 5/3/1
Barbell Curls 5x10 (If you want to be able to do chins/pull-ups that might be important)
Face Pulls/Rear Flyes/bent over lateral raise 3x10-15

You could also just have a 4 days schedule but go in only 3 times a week. It'll just take you longer to get through a cycle, but that's actually how wendler himself teaches it. But doing 2 non-concurrent lifts on the same day hasn't done anything bad to me so far.

I feel I have gone to the program maybe a little early (I was still a novice lifter on a bro split at the time and didn't have a lot of experience) so when I started the lifts were laughable, but I still did see good strength gains from it and will definitely go back to it after a while on 5x5 because it's fun and it keeps you on your toes. Going for rep PRs every week is quite motivating, in fact (but don't go to complete failure!)

lwoodroff

Wow. Thanks. I will need to do some reading up and get my head round that! Liking the very specific kettlebell suggestion, it suits me much better to know I have x to do, not just to look at a bit of kit and wonder what would be useful!

Fittreelol

I really liked madcow a lot. I have a really nice spreadsheet if you decide you'd like to do it.

lwoodroff

Thank you! How long did it take you?

Fittreelol

The main workout was similar to SL. Monday is squat/bench/row, Wednesday is squat/ohp/dead (i did front squats you know how I love them.) and friday is squat/bench/row. Monday has 5 sets each, wednesday is 4 sets each, but I usually added an extra warmup set for ohp and dead. Friday is 6 sets each with the last being a heavy triple. So it would be similar or a little shorter than your current 3x5 workouts.

I end up bull****ting and chatting to my fellow gym goers so I would usually take 20 minutes off my time when I log my actual workout. :laugh:

Thus I shall figure out a reasonable estimate for you:

10 minutesWarmup:

Squats:
2.5 minutes5 sets (30 seconds each)
11 minutes rest time (2 minutes between warmup sets and changing exercise, 3 before last set)

Bench:
Squats:
2.5 minutes5 sets (30 seconds each)
11 minutes rest time (2 minutes between warmup sets and changing exercise, 3 before last set)

Row:
Squats:
2.5 minutes5 sets (30 seconds each)
11 minutes rest time (2 minutes between warmup sets and changing exercise, 3 before last set)

Total: 50.5 minutes if you keep focus (58 on Friday)

There is optional accessory work which I usually superset and takes less than 10 minutes. You could add this on days you have time/feel like it.