Stronglifts 5x5 with accesories for my weakpoints

[Tal106]

I'm not sure if I'm still a novice or not (according to strstd I am not an intermediate in all my lifts), but I have been on Jasons 5x5 program and I have made great progress (apart from one or two screw ups on my end but I guess that's to be expected if you're new)

I have weak points though, and as much as I would like to keep going on the novice lifting program i have it in my head that i would like to really focus on my weak points, but i'm too afraid to change because i'm inexperienced

What I think I needs more focus (in order):
Chest
Lats
Arms

Shoulders (not weak, just want to be as big and broad around the shoulders as possible)

would this really be that bad for me?

StrongLifts 5×5 Workout A

Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
Skullcrusher 3x8
Chins 3x8
Lat pulldown 3x8
Face Pull 3x8
Cable Crunch 3x10-20

StrongLifts 5×5 Workout B

Squat 5×5
Overhead Press 5×5
Deadlift 1×5
CGBP 3x8
Straight bar curl 3x8
Incline Bench Press 3x8
Seated Lateral Raises 3x8
Cable Crunch (maybe thinking of switching to leg raises for focus on lower abs?) 3x10-20

The only thing I am switching out here is shrugs and hyperextensions from the original novice routine

if i'm being stupid feel free to tell me, but it's just what i believe are my weak points that need focused on

[MichaelCJ]

How much do you squat, bench and deadlift?

[Tal106]

How much do you squat, bench and deadlift?

Squat: 112.5kg
Deadlift: 142.5kg
Bench: 70kg (hence why I would like to address my chest)
OHP is 52.5kg, I don't understand why it's so high over my bench

[MichaelCJ]

Just keep going with Jason's program then. You're not at the level to be phucking around with programs created by those with so much more experience, and at this stage, your weak points are: a) your body, and possbily b) your mind as well.

Work on the first one, and if you need to, work on the second too.

[Jasonk282]

at 160 lbs and a novice, everything is a weak point. drop ll the fluff crap and get stronger with the basics.

[Tal106]

Just keep going with Jason's program then. You're not at the level to be phucking around with programs created by those with so much more experience, and at this stage, your weak points are: a) your body, and possbily b) your mind as well.

Work on the first one, and if you need to, work on the second too.

Well that's depressing. Is there nothing I can do to address the parts of my body that I actually want to grow while focusing on my main compounds?

[Jasonk282]

Well that's depressing. Is there nothing I can do to address the parts of my body that I actually want to grow while focusing on my main compounds?

yes there is...get stronger at the main compounds.

[MichaelCJ]

It's not like you're stuck doing Starting Strength, d00d. Jason's 5x5 is nigh on comprehensive. If you ever wanted to add something, then sh!t, maybe calf raises, lulz.

[Tal106]

It's not like you're stuck doing Starting Strength, d00d. Jason's 5x5 is nigh on comprehensive. If you ever wanted to add something, then sh!t, maybe calf raises, lulz.

It's a great program I agree, but my lats and chest haven't really grown as I had hoped and I feel my arms need to get bigger too. Meanwhile my legs are huge, about the only thing I'm anywhere near proud of on my upper body is my delts. How long do I have to wait to see growth in the areas I want?

Im happy to stick with Jasons routine but is there absolutely nothing I can do to increase the growth of my chest, lats and arms other than to just keep at it?

[MichaelCJ]

This is tricky, because the creator of the program knows his stuff.

But hey, in all honesty, I have found that for me, dumbbell bench was somewhat superior to barbell bench, in the early to mid stages of bench progress (before all DBs are too light, ha!) - for chest development. And it still has its uses. Even so, barbell bench does work the chest just fine, and a lot of big guys only use that.

Here's my take on the rest of that list:

Lats - you have barbell rowing every session, and chins as well, and deadlifts, and you still feel that they're lagging, relative to most other parts? Wow... just wow.

Arms - benching, overhead pressing, cgbp, rows, chins, tricep iso, bicep iso... and they're lagging too? Uh...

Shoulders - plenty of work for them, and you say they're not so bad anyway, right? Okay.

So it's just chest I could even possibly see, and that's still a stretch to say it would be lagging by default. But if you want better results there, maybe work on bench form. Or if you felt like it, I dunno, throw in some flies or something, after everything else. Mr. ICF will probably kill me to death now, heh. But damn, if it's such a high priority...

Keep in mind it all does take a while. Months and months. Then years. Patience and perseverence is key, when you're at this stage.

[Tal106]

Thanks, well thought out post. I will stick to it then, but yes I do think my lats aren't growing and I don't know what I'm doing wrong :/

I always row with my feet at about hip width, arms just outside my legs, elbows close to my torso with a pronated grip. Can I change my form to target lats more? Although I'm sure this will involve less arm work

I think Jason is happy with you adding in incline dumbbell bench press on one session, I will look through the thread for that

[scullin]

Thanks, well thought out post. I will stick to it then, but yes I do think my lats aren't growing and I don't know what I'm doing wrong :/

I always row with my feet at about hip width, arms just outside my legs, elbows close to my torso with a pronated grip. Can I change my form to target lats more? Although I'm sure this will involve less arm work

I think Jason is happy with you adding in incline dumbbell bench press on one session, I will look through the thread for that

For what its worth, chinups and pullups helped my lats more than anything. Mostly you just need to be patient and keep improving though.

[Jasonk282]

Thanks, well thought out post. I will stick to it then, but yes I do think my lats aren't growing and I don't know what I'm doing wrong :/

I always row with my feet at about hip width, arms just outside my legs, elbows close to my torso with a pronated grip. Can I change my form to target lats more? Although I'm sure this will involve less arm work

I think Jason is happy with you adding in incline dumbbell bench press on one session, I will look through the thread for that

Why you no do pull ups and chin ups. They make back wider than Russian grandma bottom.

[MichaelCJ]

I always row with my feet at about hip width, arms just outside my legs, elbows close to my torso with a pronated grip. Can I change my form to target lats more? Although I'm sure this will involve less arm work

Maybe try thinking about it in terms of your hands being "hooks", and nothing else. Move your elbows back, and hence the bar, and concentrate on activating the general lats/middle back area.

I think Jason is happy with you adding in incline dumbbell bench press on one session, I will look through the thread for that

That could work, yep. Just make sure you have the incline at ~20 degrees or less. Basically, as close to flat as you can get. Otherwise, it's more anterior delt than upper chest.

[MrSlippery]

Are you currently not doing chinups? Just trying to understand why you do not feel your lats being worked while rowing 3 times a week, chins and DL?

I see you mentioned row technique, any chance you have a video to take a look at? Maybe that is part of the issue.

That said as scullin said and I agree, chins/pullups for me I feel hit the lats the most.

[Tal106]

Are you currently not doing chinups? Just trying to understand why you do not feel your lats being worked while rowing 3 times a week, chins and DL?

I see you mentioned row technique, any chance you have a video to take a look at? Maybe that is part of the issue.

That said as scullin said and I agree, chins/pullups for me I feel hit the lats the most.

I feel chins more in my arms to be honest, maybe I need to arch my back and puff my chest out more while doing them? That's really the only thing I can think of

I do rows mostly the same as this, maybe upright a little more and rowing to my lower ribcage:



Maybe I just need to focus more on contracting my lats in these exercises? I am not sure I will try to take some videos today

[Jasonk282]

when you're on the pull up/chin up bar..lean back that should activate your lats.

[Tal106]

when you're on the pull up/chin up bar..lean back that should activate your lats.

How do you mean lean back? Like arching my back and keeping chest out?

[Jasonk282]

How do you mean lean back? Like arching my back and keeping chest out?

As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
http://www.bodybuilding.com/exercise...w/name/pullups
You don't puff out your chest, you literally lean backwards.

[Tal106]

As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
http://www.bodybuilding.com/exercise...w/name/pullups
You don't puff out your chest, you literally lean backwards.

That's what I was reading earlier, thank you mate will do this from now on and hope it works out

[Jasonk282]

That's what I was reading earlier, thank you mate will do this from now on and hope it works out

I do mine on a Smith Machine. Set the bar to the highest setting and you can do pull ups and chin ups. What I suggest and this has helped me get that mind muscle connection, is to stand slight past the bar and grab it so the bar is slightly behind your head and this will pretty much force you to lean back to get into the proper position.

Again, this has helped me.