Wendler 5 3 1 or Starting Strength

rmk20togo

I've been doing Crossfit 3-4x/week for a year. A typical workout includes a warm-up (misleading name :sick: ), some Olympic lifting work, and a 10-20 min WOD. I'm not seeing much in the way of strength gains doing this. My 1RMS are :sad: : 135 back squat, 205 deadlift, 105 push jerk (never tested military press) and I've never tested bench press or anything similar.

I'm considering starting a strength training program 3x/wk and just doing 1 WOD (same day as strength) + 1 bootcamp + 1 yoga a week. I'll pick a WOD that doesn't have much, if any, lifting for my 1 WOD a week.

Any preferences between Wendler and Starting Strength? I read on one forum that you shouldn't do Wendler unless until you can back squat your body weight. Well, I'm not even close.

I've looked at both and they are so confusing. I'm a novice lifter (with only 1 year experience) and am 52 yrs old, if that matters. I'd like to only dedicate 3 days a week to lifting.

Advice and opinions greatly appreciated!!!

steve0820

I've been doing Crossfit 3-4x/week for a year. A typical workout includes a warm-up (misleading name :sick: ), some Olympic lifting work, and a 10-20 min WOD. I'm not seeing much in the way of strength gains doing this. My 1RMS are :sad: : 135 back squat, 205 deadlift, 105 push jerk (never tested military press) and I've never tested bench press or anything similar.

I'm considering starting a strength training program 3x/wk and just doing 1 WOD (same day as strength) + 1 bootcamp + 1 yoga a week. I'll pick a WOD that doesn't have much, if any, lifting for my 1 WOD a week.

Any preferences between Wendler and Starting Strength? I read on one forum that you shouldn't do Wendler unless until you can back squat your body weight. Well, I'm not even close.

I've looked at both and they are so confusing. I'm a novice lifter (with only 1 year experience) and am 52 yrs old, if that matters. I'd like to only dedicate 3 days a week to lifting.

Advice and opinions greatly appreciated!!!

Both great programs!!

My opinion

Starting Strength first...then 5-3-1.

SezxyStef

I actually prefer http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary


Mainly because there are no power cleans...not prepared to start with those yet ...

rmk20togo

Thanks for the suggestions. There are just so many to pick from! I never heard of Ice Cream Fitness before, but googled it and really like it because of the assessor work. But, I also really need to work on power cleans. Wendler looks idiot proof as far as starting weight and increases. I prepared a comparison spreadsheet of Starting Strength, 5x5 Original and Ice Cream Fitness, and Wendler and I'll go over it with my coach.


Thanks again!