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Combining A and B
TriLifter
Posts: 1,283 Member
Hi guys,
I know that Mehdi created this program up with a very specific execution plan in mind. I've done SL5x5 before and loved it. I had great gains in strength and really liked the way I looked.When I started marathon training, however, my progress not only stalled, but I had to constantly deload (especially squats). I am still training for my marathon, but really missed lifting as well. I only have two days a week that I can devote to lifting (Monday and Thursday) and was thinking about combining workouts A and B (only 5 sets of squats, though, not 10). I'm okay with my progress being slow. I plan on doing this until the racing season is over in November and then splitting them up again as they are intended, three days/week.
Just wondering what your thoughts are on this. I know it's not ideal, but it seems like my best option right now. Thank you!
Leena
I know that Mehdi created this program up with a very specific execution plan in mind. I've done SL5x5 before and loved it. I had great gains in strength and really liked the way I looked.When I started marathon training, however, my progress not only stalled, but I had to constantly deload (especially squats). I am still training for my marathon, but really missed lifting as well. I only have two days a week that I can devote to lifting (Monday and Thursday) and was thinking about combining workouts A and B (only 5 sets of squats, though, not 10). I'm okay with my progress being slow. I plan on doing this until the racing season is over in November and then splitting them up again as they are intended, three days/week.
Just wondering what your thoughts are on this. I know it's not ideal, but it seems like my best option right now. Thank you!
Leena
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Replies
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I wouldn't. But whenever I try to talk people out of things like this here, I am countered with the argument that some people are very good at recovering from combined marathon training and heavy lifting. If you are one of those people, knock yourself out. Let us know how it goes.0
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I wouldn't. But whenever I try to talk people out of things like this here, I am countered with the argument that some people are very good at recovering from combined marathon training and heavy lifting. If you are one of those people, knock yourself out. Let us know how it goes.
Hahaha...we're probably all strong-headed, which is why we do what we do :laugh:
I have a half day at work today and will do A and B and just see how it goes. I'm not married to the idea and I really appreciate your comment--thank you!0 -
If you have 2 days a week to lift then why don't you try just alternating A & B rather than combining and see how you go? Are you starting out with the just the bar and working up?0
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Hmm, this is an interesting idea. I am getting back into running and have been doing two days of weights, also. But I have been doing A one day and B the second. Of course, that means I am only doing each exercise (except for squats) once a week - combining them sounds like a good idea! Each workout will take a bit longer, but it might be a better approach! Let us know how it goes today - I'm particulary interested in how you feel running after this bigger workout and how long you need to spend at the gym.
Joanne0 -
If you have 2 days a week to lift then why don't you try just alternating A & B rather than combining and see how you go? Are you starting out with the just the bar and working up?
I want to hit as many muscles as I can and get the best bang for my buck. I'd start back with the bar, eventhough I can easily squat well over 100 lbs.Let us know how it goes today - I'm particulary interested in how you feel running after this bigger workout and how long you need to spend at the gym.
I'll definitely let you know how it goes--ran 8 miles this morning already, SL5x5 this afternoon and swimming laps. Tomorrow is 5 miles, so I'll have lots of feedback, I'm sure,0 -
The best bang for your buck will be alternating a-b 2 days a week,
Not doing all the exercises two days a week. What's going to happen is that your performance on each lift will gradually degrade so you'll never be hitting the last 2 as hard as you should and your form will start to slip due to fatigue.
Keep the split.0 -
Ps - each workout is already a full body workout so you aren't missing out by maintaining the split0
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The best bang for your buck will be alternating a-b 2 days a week,
Not doing all the exercises two days a week. What's going to happen is that your performance on each lift will gradually degrade so you'll never be hitting the last 2 as hard as you should and your form will start to slip due to fatigue.
Keep the split.
^^ This is what I'd suggest too.
Keep in mind that the Stronglifts progression is very aggressive, so you'll be working with heavy loads again soon enough, which means you'll spend a longer time doing warm-up sets and recovering in between, so I'd apply patience and do A/B twice a week, because in a few weeks you're going to chafe at doing all the lifts, 5x5, every time, and at that point fatigue and time constraints are going to probably catch up with you in ways you didn't bargain for.0 -
I did both workouts yesterday because I had the time and then went for a swim. Starting next week I will do Workout A on Mondays and Workout B on Thursdays, followed by laps in the pool. I just wanted to test it out and, although I was able to complete the entire workout, I agree that it's best to keep the split. Thanks!
Oh, re: running 5 miles today afterword--no issues whatsoever. Actually, my pace was quicker than it has been in the ast few weeks.0 -
There was a post in the ETP group where someone asked about combining stronglifts with training for a half. Sara merged the A & B into 2 workouts combined with a running plan. I know training for a half and a full are not the same, but I've been doing this combined plan for a few weeks and it's been working well.
A:
Squats (3x5)
Bench (3x5)
OHP (3x5)
Deadlift (2x5)
B:
Squats (3x5)
Bench (3x5)
OHP (3x5)
Rows (3x5)
Try to up weights 5lbs/week for all but DL (up by 10).
I focus mainly on running. I do workout A on Monday, B on Wednesday. My long run is on Saturday, speed work day is Thursday. The fewer sets & more days between long/hard runs has worked well. I am upping weights weekly (except OHP-but that's a whole different post lol).0 -
While training for a cycling tour I did workout A and B once a week. I de-loaded squats from 105# down to 85#. With all the cycling, it was plenty of weight and did not overtax my quads or hamstrings. The other thing I did was lower the weight on the other lifts by 5-10 pounds. Needed to conserve energy for cycling.
The other modification made was to eat 1gm of protein for every pound of LBM but decrease fats and increase carbs. My goal was to feed the muscle I already had while fueling my cycling trips. I definitely did not want to bonk in the middle of the road in the middle of nowhere.0 -
There was a post in the ETP group where someone asked about combining stronglifts with training for a half. Sara merged the A & B into 2 workouts combined with a running plan. I know training for a half and a full are not the same, but I've been doing this combined plan for a few weeks and it's been working well.
A:
Squats (3x5)
Bench (3x5)
OHP (3x5)
Deadlift (2x5)
B:
Squats (3x5)
Bench (3x5)
OHP (3x5)
Rows (3x5)
Try to up weights 5lbs/week for all but DL (up by 10).
I focus mainly on running. I do workout A on Monday, B on Wednesday. My long run is on Saturday, speed work day is Thursday. The fewer sets & more days between long/hard runs has worked well. I am upping weights weekly (except OHP-but that's a whole different post lol).
Interesting...didn't think about the 3x5 approach in combination with this. That could work...my OHP only progressed to 55 lbs at the height of SL when I stopped a few months ago. That thing is the devil!0
This discussion has been closed.