Should I change my workout?
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TR0berts
Posts: 7,739 Member
I'll try to keep this as short as possible, but a little backstory is necessary...
Three weeks ago, I was supposed to start a new project at work that was supposed to last about 2-3 weeks. This project was going to be quite physically demanding, as we were going to be running cable and hauling equipment in and out of the job-site for 10 hours a day, 6 days a week. In addition, a couple of my lifts were really starting to feel like I was going to stall out. As such, thinking I wouldn't be able to keep up the progression (or worse), I decided that I'd take a hefty deload/reset so that I could continue lifting and concentrating on keeping good form while doing this project. The plan was that I'd get back to where I had reset from either next week or the week after, depending upon the lift.
When we went to start the project, our customer wasn't ready. Well, it's three weeks later, I'm about back to where I was, and my customer still doesn't have everything in place on their end to do the job and isn't entirely sure when they'll be ready. It could be Monday, it may be another week or longer. When resetting, I actually changed from Starting Strength to StrongLifts - thus, I added Pendlay rows. Basically the same, but I went from 3x5 to 5x5 - I figured the extra volume would be fine, especially since I was lifting less weight per rep.
My question is really if I should just continue on the 5x5 program, even if I get the call to start this coming week - or whenever, for that matter - and just progress as I can, even though I'll likely start failing on my lifts? Or should I maybe keep on the same schedule, but go to 3x5? Or would now be a good time to switch to 5/3/1, since the first week is - in theory - easier than the others? I weigh about 160 lbs, with actual 1RMs within the last month of 240 squat, 295 deadlift, and 125 OHP; calculated 1RM for bench is 185 - for some reason, I thought it was 195, so I tried that but failed. Ideally, I'd like to up some of those numbers before going to 5/3/1, but I'm at what strstd.com considers Intermediate for all lifts except squat - 4 lbs under. On a note, I tried 245 for squat last night, but failed. :frown:
The other plan I'd consider, if I were changing, would be the routine listed here: http://www.aworkoutroutine.com/the-muscle-building-workout-routine.
The main things I'm worried about are overtraining - due to the increased physical workload of my job, combined with where I'm currently at with 5x5 - and possibly injuring myself due to trying to do too much. And I'd rather not end up doing another major reset like I just did, even though the first week or so of 5/3/1 is, in some ways, a form of reset.
Any opinions or other ideas are thoroughly welcomed.
Three weeks ago, I was supposed to start a new project at work that was supposed to last about 2-3 weeks. This project was going to be quite physically demanding, as we were going to be running cable and hauling equipment in and out of the job-site for 10 hours a day, 6 days a week. In addition, a couple of my lifts were really starting to feel like I was going to stall out. As such, thinking I wouldn't be able to keep up the progression (or worse), I decided that I'd take a hefty deload/reset so that I could continue lifting and concentrating on keeping good form while doing this project. The plan was that I'd get back to where I had reset from either next week or the week after, depending upon the lift.
When we went to start the project, our customer wasn't ready. Well, it's three weeks later, I'm about back to where I was, and my customer still doesn't have everything in place on their end to do the job and isn't entirely sure when they'll be ready. It could be Monday, it may be another week or longer. When resetting, I actually changed from Starting Strength to StrongLifts - thus, I added Pendlay rows. Basically the same, but I went from 3x5 to 5x5 - I figured the extra volume would be fine, especially since I was lifting less weight per rep.
My question is really if I should just continue on the 5x5 program, even if I get the call to start this coming week - or whenever, for that matter - and just progress as I can, even though I'll likely start failing on my lifts? Or should I maybe keep on the same schedule, but go to 3x5? Or would now be a good time to switch to 5/3/1, since the first week is - in theory - easier than the others? I weigh about 160 lbs, with actual 1RMs within the last month of 240 squat, 295 deadlift, and 125 OHP; calculated 1RM for bench is 185 - for some reason, I thought it was 195, so I tried that but failed. Ideally, I'd like to up some of those numbers before going to 5/3/1, but I'm at what strstd.com considers Intermediate for all lifts except squat - 4 lbs under. On a note, I tried 245 for squat last night, but failed. :frown:
The other plan I'd consider, if I were changing, would be the routine listed here: http://www.aworkoutroutine.com/the-muscle-building-workout-routine.
The main things I'm worried about are overtraining - due to the increased physical workload of my job, combined with where I'm currently at with 5x5 - and possibly injuring myself due to trying to do too much. And I'd rather not end up doing another major reset like I just did, even though the first week or so of 5/3/1 is, in some ways, a form of reset.
Any opinions or other ideas are thoroughly welcomed.
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Replies
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If you are at an intermediate level then 5/3/1 might be what you are looking for. Personally I am just not able to squat 3 days a week on the other program and I am pretty sedentary. Too old or too much of a wuss, not sure which. LOL
The 5/3/1 program for the 4 main lifts can be completed in about 20 minutes. It is tough to lift the weights but not draining as far as energy levels. You can then tailor the rest of your workout for muscle building or more strength work depending on preference and how you feel.0 -
I definitely advise against 5x5. That's for brand new fresh beginners. After a week or two of that, everybody should be on 3x5.
I think just move along with your progression. If and when you stall, reset again.
Going to 5/3/1 wouldn't be the worst thing in the world, but it will slow down your gains. I suspect you still have some room to make more aggressive gains for now.0
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