Modifying the program
Elizabeth_C34
Posts: 6,375 Member
Hi all,
I'm going to get started on the Stronglifts program on Monday, but I'd like to make a couple of changes.
Firstly, I'm going to be doing the accessory lifts (assisted chinups, assisted pullups, and dips to help strengthen my back and triceps).
Secondly, I'm looking to substitute the barbell rows with Pendlay rows instead to help target the entire back not just the upper back.
Lastly, I'm a little concerned about doing heavy squats 3x per week. Currently, I squat in 4x8 once per week, and my legs stay sore for quite some time after (more than 2 days). I'm a little concerned about hitting my legs too much on this program not giving them proper recovery time. Has anyone experienced this? If so, how do you get around it?
I'm going to get started on the Stronglifts program on Monday, but I'd like to make a couple of changes.
Firstly, I'm going to be doing the accessory lifts (assisted chinups, assisted pullups, and dips to help strengthen my back and triceps).
Secondly, I'm looking to substitute the barbell rows with Pendlay rows instead to help target the entire back not just the upper back.
Lastly, I'm a little concerned about doing heavy squats 3x per week. Currently, I squat in 4x8 once per week, and my legs stay sore for quite some time after (more than 2 days). I'm a little concerned about hitting my legs too much on this program not giving them proper recovery time. Has anyone experienced this? If so, how do you get around it?
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Replies
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Your plan sounds good. I would add the accessory lifts to the end of your lifting day. The actual 5x5 website recommends Pendlay rows anyways and that's what most of us do.
In regards to your legs and squats... yes, you will be working them out A LOT. They are one of the largest muscle groups in your body so it's important to get the most use of out them for the best results. My legs do not get sore (DOMS type of sore) anymore, I just get a general "tired" feeling in them after lifting. Some times this will extend into my next lift day and I will just work through it. I don't feel like it's been detrimental to recover and progress. Once you start doing it, I think you'll be surprised at how much you can do and how often.0 -
Your plan sounds good. I would add the accessory lifts to the end of your lifting day. The actual 5x5 website recommends Pendlay rows anyways and that's what most of us do.
In regards to your legs and squats... yes, you will be working them out A LOT. They are one of the largest muscle groups in your body so it's important to get the most use of out them for the best results. My legs do not get sore (DOMS type of sore) anymore, I just get a general "tired" feeling in them after lifting. Some times this will extend into my next lift day and I will just work through it. I don't feel like it's been detrimental to recover and progress. Once you start doing it, I think you'll be surprised at how much you can do and how often.
Sounds great! Thanks for the helpful reply. I'm looking forward to getting started on the program next week, though I am sad about not doing more deadlifts
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The program already wants you to do Pendlay's, not regular barbell rows, so you're set there. Go ahead and try on the assistance lifts, i had intended to add them but now I can't get anywhere near a chin up or pull up when I'm through with the regular program. First month is lighter weight and you should be ok to do them then.
I did notice last time I tried to do a chinup (unassisted) that even though I haven't been doingthem I seem to have improved just from doing the regular lifts.
I also do not get sore anymore - unless I change my stance or adjust for some reason. soreness seems to be mostly related to the novelty of the motion - squatting 3x a week makes it a non-novel motion and your body just adjusts.
Before I did SL I went to hte gym one day (one of those - I'll just go in and lift weights! kind of non-plans) and squatted 95lbs 4x5. The next 2 days i was SO freaking sore. But I went way past that weight with strong lifts, squatting 3x a week, and never experienced any soreness at any of those weights.0 -
Your plan sounds good. I would add the accessory lifts to the end of your lifting day. The actual 5x5 website recommends Pendlay rows anyways and that's what most of us do.
In regards to your legs and squats... yes, you will be working them out A LOT. They are one of the largest muscle groups in your body so it's important to get the most use of out them for the best results. My legs do not get sore (DOMS type of sore) anymore, I just get a general "tired" feeling in them after lifting. Some times this will extend into my next lift day and I will just work through it. I don't feel like it's been detrimental to recover and progress. Once you start doing it, I think you'll be surprised at how much you can do and how often.
Sounds great! Thanks for the helpful reply. I'm looking forward to getting started on the program next week, though I am sad about not doing more deadlifts
As much as I agree that deadlifts are fun, he goes into quite a bit of detail about why it's only 1x5 deadlifts here: http://stronglifts.com/why-deadlifts-1x5-stronglifts-5x5-squats/
Also, I'm up to 105lb squats and haven't experienced any DOMS from it (at least, not yet).0 -
^ That makes perfect sense. I might just do them as a warmup set to my squats instead of pushing them. I really enjoy deadlifting. I'm also much better at it than squatting.0
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I was just curious as to when you were adding pullups and dips. Do you do it at the end of workout A or B or both? I would like to add these in also. I don't want to overwork any muscles, so I wanted to know if anyone had an opinion about when to add them.Hi all,
I'm going to get started on the Stronglifts program on Monday, but I'd like to make a couple of changes.
Firstly, I'm going to be doing the accessory lifts (assisted chinups, assisted pullups, and dips to help strengthen my back and triceps).
Secondly, I'm looking to substitute the barbell rows with Pendlay rows instead to help target the entire back not just the upper back.
Lastly, I'm a little concerned about doing heavy squats 3x per week. Currently, I squat in 4x8 once per week, and my legs stay sore for quite some time after (more than 2 days). I'm a little concerned about hitting my legs too much on this program not giving them proper recovery time. Has anyone experienced this? If so, how do you get around it?0 -
I was just curious as to when you were adding pullups and dips. Do you do it at the end of workout A or B or both? I would like to add these in also. I don't want to overwork any muscles, so I wanted to know if anyone had an opinion about when to add them.Hi all,
I'm going to get started on the Stronglifts program on Monday, but I'd like to make a couple of changes.
Firstly, I'm going to be doing the accessory lifts (assisted chinups, assisted pullups, and dips to help strengthen my back and triceps).
Secondly, I'm looking to substitute the barbell rows with Pendlay rows instead to help target the entire back not just the upper back.
Lastly, I'm a little concerned about doing heavy squats 3x per week. Currently, I squat in 4x8 once per week, and my legs stay sore for quite some time after (more than 2 days). I'm a little concerned about hitting my legs too much on this program not giving them proper recovery time. Has anyone experienced this? If so, how do you get around it?
in the old program (when he had them in it) they were at the end.0 -
I was just curious as to when you were adding pullups and dips. Do you do it at the end of workout A or B or both? I would like to add these in also. I don't want to overwork any muscles, so I wanted to know if anyone had an opinion about when to add them.Hi all,
I'm going to get started on the Stronglifts program on Monday, but I'd like to make a couple of changes.
Firstly, I'm going to be doing the accessory lifts (assisted chinups, assisted pullups, and dips to help strengthen my back and triceps).
Secondly, I'm looking to substitute the barbell rows with Pendlay rows instead to help target the entire back not just the upper back.
Lastly, I'm a little concerned about doing heavy squats 3x per week. Currently, I squat in 4x8 once per week, and my legs stay sore for quite some time after (more than 2 days). I'm a little concerned about hitting my legs too much on this program not giving them proper recovery time. Has anyone experienced this? If so, how do you get around it?
I've added them to the end of the workout.0 -
Do you add it to the end of A or B or both?0
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Do you add it to the end of A or B or both?
Both. I just started this week, though. I will say that it's hard to do the accessory lifts if you are pushing hard during the main program. You run out of steam, so I just do my best.0
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