Posted On:2/19/2009 10:10am
Style: MT, BJJ, Kapap
i have been advised to put my training regime here to critque. here goes:
Stronglifts 5x5 strength training program
Back squat 5x5
Bench Press 5x5
Barbell Rows/Power Cleans 5x5
Pull ups 3xF
Reverse crunches 3xF
Back Squat 5x5
Overhead Press 5x5
Pull ups/chin ups 3xF
I usually train M/W/F, A/B/A
Nutrition sucks ass totally, will be a shame to even speak about it.
Stats as taken from my sig at stronglifts forums:
Training since mid november 2008.
Back squat: 85kg
Front squat: 75kg
Overhead Press: 38.25kg
Bench press: 57.5kg
Prone bridges: 5 mins +++
i have not trained in almost 6 weeks....**** school....so strength will have dropped. my deadlift, for eg, is at max a ***** weak 85kg.
hoping to start training up again soon.
Yes, I am smarter than you are.
Posted On:2/19/2009 10:14am
Style: TKD, BJJ
What is your height and weight? If you weigh 220lbs those stats are not that great, but if you weigh 110lbs then those stats are pretty awesome. Let us know.
Posted On:2/19/2009 10:17am
161cm/5ft 3 72kg/164lbs
Posted On:2/24/2009 7:06am
Style: Kickboxing / BJJ / Judo
The only criticism I would make is that you're doing the same lifts too frequently. For example, I see that when you're on your normal schedule you do back squats three days a week. This level of frequency could easily result in over-training of the quadriceps, especially since you have front squats included as well.
My exercise physiology professor in 2nd year university gave a good general rule of thumb that I've always kept in mind: exercise the same muscle groups once per week, use the same exercises only once every two weeks.
Overdoing it with one muscle group or one specific exercise may end up doing more harm than good. Overuse injuries can really put a damper on your training progression. Try switching your program up a bit week to week. Throw some lunges in there to replace squats every other week (they work the hamstrings hard too).
It's common to see people split their routines into push/pull exercises on alternate days, or by upper body / lower body. I personally enjoy the upper/lower split, as you can work one area hard, making sure to hit all the muscle groups, and have quite a stretch of time to recover, since the next training session targets completely different muscles.
Posted On:2/26/2009 6:37am
thats bodybuilding dude, anyone who's on starting strength or any basic 5x5 program will tell you, squatting 3x a week is very much doable. plus it hasnt affected much in recovery. i only do back squats, no problems at all. if i havent recovered well enough, my lifts would not have increased, while it actually did.
frankly speaking, try squatting 3x a week. hard for the first week maybe, but you'll find that the human body is capable of amazing things.
Posted On:2/26/2009 6:51am
Stronglifts is good. Squatting 3 times a week is good. I've been doing stronglifts now for 8 months and all is good. Stick with it, but make sure you get your rest and nutrition sorted.
Posted On:2/26/2009 6:56am
Style: BJJ/Muay Thai (MMA)
How old are you? that ofcourse goes into this equation too.
Posted On:2/26/2009 6:11pm
Style: Muay Thai
Originally Posted by partyboy
You kind of sound like those dime-a-dozen trainers at those crappy gyms.
I've been doing strong lifts for about 6 months in addition to my normal bjj training and I have seen phenomenal improvements over the training you're advocating. I know it's anecdotal evidence but the overall opinion/testimonials of strong lifts is that it's the tits and pretty much everyone should do it
If you're not a rank beginner squatting heavy 3 times a week will crush your CNS.
Posted On:2/26/2009 6:13pm
Ken: After a while you will not squat heavy 3x a week on SS (light 3x3 on weds), you also alternate deads with back extensions, and the volume is lower(3x5). Recovery is an issue with stronglifts, there are better programs out there.
Posted On:2/27/2009 10:12am
i take off days when i cant increase the weight on SL5X5. I usually return to the gym stronger.
Articles and Reviews
Tools and Info