Stronglifts 5/3/1 combined

[Naturalcalum]

I've been lifting since September 2012, more seriously since January 2013. but I did have a spell when I was 14-15. I may be considered a noob, but I don't consider myself that, but maybe I'm a bit naive. I think I'm over the noobie strength and muscle gains and ready for the hardcore **** .

Anyway recently decided I'd like to focus more prominently on strength but also gain muscle mass at same time, so I was reading Wendlers 5/3/1 program, got through the first month, but it wasn't for me, even after only 1 month (probably not long enough to see results but..) I did get a little bit stronger. but I just didn't like it. What I did like was panning out my main lifts, so I knew exactly what I was doing that day in the gym.

Tried 5x5 back in January and liked it, but my motivation wasn't as big as it is now, so I quickly went off.

So I was thinking why not combine them both and create what I call 'Stronglifts 5/3/1'

Basically the main lifts from Wendler but with different sets and reps.

So for example my current month will go as this (reps x sets)

Week 1 Week 2 Week 3 Week 4 (Dynamic sets)

Deadlift 5x5@150kg 3x5@160kg 1x5@170kg 3x10@100kg

Bench 5x5@80kg 3x5@90kg 1x5@95kg 3x10@60kg

Press 5x5@50kg 3x5@55kg 1x5@60kg 3x10@40kg

Squat 5x5@100kg 3x5@110kg 1x5@120kg 3x10@60kg

Thoughts would be appreciated, only on to week 2, but I really like the start of this.

Thanks.

[Jasonk282]

Did you know that on stronglifts after your first stall it does to 3*5 then after your 2nd stall it goes to 1*5...

[scullin]

OP you are certainly a beginner if you've been lifting since Sept '12. Just so you know, the progress on 5/3/1 is very slow (on purpose for more advanced lifters). So if you're looking for faster progress, you should either do something like Stronglifts (and do it the right way) and get progress workout to workout. If after doing that until it no longer works (see Jason's post) then move on to an intermediate routine like Madcows (for weekly progress). Then after running that into the ground something like 5/3/1 would be appropriate. Unless you just don't want fast progress for some reason, then stick with 5/3/1 (but as a young kid, I doubt that's what you want).

You have to realize the difference between a beginner, intermediate, and advanced routine is the rate of progress. A beginner routine is designed to add weight each workout. An intermediate routine is designed to add weight each week. And an advanced routine is designed to add weight monthly.