What strength training/Lifting Program do YOU use?!

I'm currently running Wendler's 5/3/1 with some accessory work, but cutting out the deadlift day. (I do them light on squat day. I'm going to start adding them back in heavier, soon, I think.)

Monday:
Bench
Dips (using a bench with a plate in my lap) (3 sets of 8)
Flys (5 sets of 8)

Wednesday:
Squats
Good Mornings (3-5 sets of 10)
Deadlifts (3-5 sets of 10)

Friday:
Over Head Press
Bent Over Rows (3-55 sets of 8)
L Raises (3-5 sets of 8)

I also do either weighted windmills, weighted Russian twists, bicycle crunches, planks, reverse crunches, etc. 2-3 exercises each strength day. For cardio, I run Tuesday and Thursday and either Saturday or Sunday.

I'm mainly lifting to preserve muscle mass while I drop some more fat. I gained 15 pounds from September of last year until January, and I am struggling to get it back off. Some of that was muscle, but it was a lot of extra fat. I'm a 5'4", 36 year old female. I'm at 131 right now, I was 117 last summer, I'd love to get back around there & 20% body fat.

edit: I'm not doing StrongLifts (obviously), but I do lift at home. I have a bar (I'm hopefully getting a new 45 pound Oly bar for my birthday this weekend, mine is a 30 pound 3 piece bar), a bench, plates that go up to 115 with my current bar, a small adjustable safety rack (not a full cage) and plate loadable dumbbells. It's a decent chunk to drop all at once, but Craig's List often has equipment for cheap, so I've been told, and there's used gym equipment places as well.

5/3/1 3-day Big But Boring plus a couple of extra accessory lifts (pullup, inverted row, curl, tricep pushdown).

Squat 5/3/1 + light bench + pullup
Deadlift and OHP 5/3/1 + row + curl
Bench 5/3/1 + light squat + tri pushdown

I just started Stronglifts 5x5 on Monday.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

It amazes me how many women do Stronglifts and how completely Mehdi ignores them. He's leaving a ton of money on the table by focusing on men and excluding women.

Seriously, he is a jerk. I unsubscribed from his email list.

Me too. He talks about leaving ego at the door then if you watch his squat videos his bouncing at the bottom to be able to lift the weights he has on, which is ALL about ego.

I am seriously considering emailing him and asking if I can license the name and set up a Stronglifts for Women website that is more female friendly and all inclusive. Just using the same Inner Circle structure ($20/month) and probably make a mint.

Just make your own derivative program and give it a cool name and fill it full of success stories and marketing. That's what Medhi did.

In fact, I'll do it for you:

Pinklifts, a powerlifting and introductory strength program for women!

All sets are done as 4 sets of 6 reps in the following manner:

If you are lifting 100 pounds:
Set 1: 50% ( 50 pounds )
Set 2: 75% ( 75 pounds)
Set 3 100% 100 pounds
Set 4 100% 100 pounds

Increase lower body weight by 5 pounds each workout.
Increase upper body weight by 2.5 pounds OR one rep by each workout if you don't have fractional plates.

Workout A:
Bench Press
Deadlift
Leg curls 3x10 light weight OR lunges 3x10 bodyweight

Workout B:
Overhead press
Squat
Pendlay Rows


Work out 3 times a week, every other day. This program is advantageous because of the more steady progression, especially in upper body lifts, and increased recovery versus programs designed for stinky hairy men.

I'll join that! Especially if part of the PinkLift program also includes eating PinkBerry

I highly recommend You Are Your Own Gym (YAYOG) by Mark Lauren. There is a book and an app for the phone that goes with it. After following it for 4 months, I cannot imagine myself ever going to the gym again or ever buying any weights. Your body and its own weight is the best tool you can use. It has completely transformed my body which I never achieved before while going to Body Pump, lifting heavy weights, etc. It's also only around 30 minutes a day 4-5 days a week.

Okay, I will say I'm 43 and my husband was a personal trainer...

I was in the military, so I went to boot camp
I trained in Shaolin Kempo and was an instructor for a while
I was on eDiets for a year or more
Jillian Michaels website for about 3-4 months
I have used the Tough Mudder Boot Camp workouts
as well as

Hal Higdon's training for a Half marathon
and training from the book "Road Racing for Serious Runners"

I create my own circuit training that is full body training plans (1 week at a time/ 3 day plan); they all include chest, back, legs, glutes, shoulders, and arms.
There are usually 5 circuits w/2 weight exercises and a cardio (usually a plyometric)
Each day has a focus (legs; chest/back or shoulders)
I also try to incorporate different exercises for each body part in order to train each muscle for a body part (ie. upper chest, middle chest, lower chest; legs: quads, hamstrings, abductors, adductors, inner, outer and middle calves)

If you've done enough programs you should be able to come up with your own without buying another program.

I'll join that! Especially if part of the PinkLift program also includes eating PinkBerry

That's our first marketing tie-in. Though my wife hates pink and I know she is not alone.

Well maybe we can make it a badass hot pink with zebra stripes or a skull and crossbones.

I'm doing Nia Shanks KISS Total Body. I love it !

i use all of the compound lifts in strong lifts but I have also added accessory work.

stronglifts 5x5. i'm a 23 year old female, started last december. 3x a week.

just a few minutes ago i was admiring my cut physique! oblique ab lines, tight waist, some guns, and clear muscles when I flex my legs.

i love lifting.

I started Strong Lifts 3 weeks ago and love it. There's a group here for women doing it. I like that's it's simple (not easy)...just 3 compound lifts per workout. I can feel a difference already in my progress.

Separately, I do run 3 days a week-9 to 20 miles a week. Training for a 10k and half-marathon later this year.

Question for those doing stronglifts - do you go to the gym? We can't afford a gym right now and the heaviest weight I have are 10lb dumbbells. Is there anyone strength training at home and if so, what weights are you using? Thought about buying those adjustable one's but they are expensive!

I went ahead and invested in the equipment you need at home to do this program ( I don't like gyms and felt it was worth the money to build my own gym):

Olympic barbell and 300lb weight set
Flat bench
Power squat rack.

The Strong Lifts program can't really be done with dumb bells, though I know there are plenty of other programs that make great use of dumb bells.

I'll join that! Especially if part of the PinkLift program also includes eating PinkBerry

That's our first marketing tie-in. Though my wife hates pink and I know she is not alone.

Well maybe we can make it a badass hot pink with zebra stripes or a skull and crossbones.

3 things.

1) Gallon of pinkberry a day. (GOPAD instead of GOMAD.)
2) Pink is ironic, to break down gender stereotypes.
3) Once a month you take a 3 day deload cycle, have a good cry after each workout, and get a gallon of ice cream. Also, you don't have to weigh in that week.

Hahaha, I love this! #3 is so perfect.

OK, feeling foolish. What are stronglifts? I'd appreciate knowing; thanks.

I just started Stronglifts 5x5 on Monday.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

It amazes me how many women do Stronglifts and how completely Mehdi ignores them. He's leaving a ton of money on the table by focusing on men and excluding women.

Exactly!!! I had to block his annoying emails too

I generally work a push/pull/lower split. cardio twice a week, PRs every month or two. The question is not what lifting regimen you use, but rather what lifting regimen you can surely and quickly progress upon.

i care almost zero about compound vs isolation. as long as progression reigns.

I highly recommend You Are Your Own Gym (YAYOG) by Mark Lauren. There is a book and an app for the phone that goes with it. After following it for 4 months, I cannot imagine myself ever going to the gym again or ever buying any weights. Your body and its own weight is the best tool you can use. It has completely transformed my body which I never achieved before while going to Body Pump, lifting heavy weights, etc. It's also only around 30 minutes a day 4-5 days a week.

I'm with you on this one. As a practitioner of Yoga, I find machines and free weights even just do not train my muscles in the way I need them for yoga poses that are off centre - one legged poses etc - or hand balances (Crow, Handstand etc). I need a combination of strength and employment of the central nervous system that will enable me to handle my own bodyweight rather than an eternal resistance.

Each to their own and the right tool for the job.