New strength program looking for feedback

**nayr01** · Posted On: 11/08/2012 2:03am

Hey, Long time forum viewer and I'm looking for some feedback on my new routine I'm going to start in December. Previous to this I would mainly do calisthenics outdoors at parks with jogging and weights added in here and there. Basically starting November I want to start a strength routine with the goal of putting on mass. I know diet is the main factor in this but what do you think of this routine?

SetsxReps

Mon

Standing military press 5x5
Walking lunges 3x12
Chin ups 3x5-8 (weighted)

Wed

Dead lift 3x5 (Not 5x5 due to limited experience with this lift in the past)
Dips 3xmax with BW
Hanging leg raises 3xmax

Fri

Squat 5x5
Bench 5x5
Bent over row 3x5

Any thoughts and input appreciated! And please don't just tell me to do SS haha.

**TheRuss** · Posted On: 11/08/2012 2:59am

Originally Posted by nayr01

And please don't just tell me to do SS haha.

Why not?

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-Don't forget mobilizing and warm-up sets beforehand and flexibility work after.
-I don't see anything particularly stupid about your exercise selection
-Not sure why you'd weight your chin-ups but not your dips
-No details given about progressions/deloading, so who knows what you're going to do there?

On the subject of presses:
http://70sbig.com/blog/2012/09/3-press-fixes/

**nayr01** · Posted On: 11/08/2012 3:42am

Thank you for the reply and that video was great! I don't want to do SS because squatting/deadlifting 2x a week due to the fact I hike a lot and its not so fun after a day of heavy squats also i like having a bit more variety in my lifts(Lame i know). Weighing the dips was something I was debating but I thought it would be good to keep a more endurance movement for the upper body, and not to burn out the nervous system as much. Also I should of mentioned my warm up is 10 mins of jogging/skipping mixed in with a few light calisthenics sets and some dynamic stretching. Each heavy lift will have 2-4 warm up sets before the work sets as well. I will also be doing static stretching/recovery yoga right after and on off days as well. I will deload once i feel the need and start week one with weights slightly less then what i could manage attempting to add weight every week. Once again thanks for the advice!

**Krijgsman** · Posted On: 11/08/2012 10:43am

I think (at least in Starting Strength, which I am using as a reference not a guide here) there is only 1x5 of deadlifts, since its very taxing on the central nervous system. Other than that my limited knowlege says your program is probably fine.

Maybe check out Weider 5/3/1 as well, where you bench once a week, deadlift once a week, squat once a week, and overhead press once a week, and then the rest of your workout is assistance stuff (chins, dips, stuff you already have in yours). Just a suggestion, of course. There is a boatload of 5/3/1 variations.

edit: link
www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.htmld

**Kambei Shimada** · Posted On: 11/09/2012 8:12am

I found with SS the 2x a week squat (at 5x5) to be too taxing on my legs to be able to train BJJ effectively. So I have altered the programme.

This is altered for my grappling/MMA training..

Monday:

Barbell snatch 1x5
Squats 5x5 (full 'ATG' squat.)
Benchpress 5x5
Pull-ups 4xF

Thursday:

Deadlifts 1x5
Standing military press 3x5
Pendlay rows 3x5
Dips 3xF

I will probably do a 'bodyweight only' routine at some point in the week also.(depending on how many times I've gone BJJ)