Westside Hybrid or 5x5 program?

[SuicideGripMe]

Novemeber's coming and that means a new routine (as I have ADD and only stay on a program for 1-2 months and was begining to hate my split that I got from a Personal Trainer, worst advice ever lol). I was thinking something like this (found on BB.Com)

MONDAY
Bench Press few sets till reach heaviest triple.
Incline DB Press 3-4 sets of 6-10 reps
Close-Grip Bench 3-4 sets of 6-10 reps
Pressdown 2-3 sets of 6-10 reps.
WEDNESDAY
Box Squat (same as bench)
Step Ups 3-4 sets of 6-10
Glute Raise 3-4 sets of 6-10
Calf Raises 3-4 sets of 6-10
FRIDAY
Deadlift (same as squat and bench)
Good Mornings 3-4 sets of 6-10
Barbell rows 3-4 sets of 6-10 reps
Barbell Curls 3-4 sets of 8-12 reps

1-2 reps shy of failure cept on Big 3.

OR
5x5=all same weight, add 5-10 lbs each week. Other lifts weights added as can be.

MONDAY
Squats 5x5
Front Squats or Leg ext. 3x8-10
Glute Raise 3x8-10
Calves 3xFailure
WEDNESDAY
Bench Press 5x5
Flat DB Press 2x8-10
Close-Grip Bench 3x5 (Core Lift)
Tricep Pushdowns 2x10
FRIDAY
Deadlifts 5x5
BB rows 3x6-8
Hypers 3x10-15
BB Curls 5x5

I do plyos and conditioning in grappling class.

[RipStone]

What kind of training have you done in the past and how has it worked? What are your goals? Where are you lifts at currently? All these factors (and more) need to be considered when planning a training program.

[SuicideGripMe]

Ive been training for about 2 years. Bench about 220, Deadlift about 300, squat about 300. Goal is just strength, not looking to bulk too much as I wrestle and dont wanna put on too much. I take in about 4-5 meals a day. 1-2 protein shakes a day and a multi.

Ive done fullbdoies, 5 day splits, push/pulls, pretty much dabbled in everything. High volume didnt do good for my strength and but I liked all kinds of training. I never went into drop sets or any of that. My best strength comes from low reps in about the 2-6 rep range. I hated madcows 5x5, it was boring and the intensity I like in the gym wasnt really there (didnt stay on it long enough to see gains, couldnt stand it!).

I weigh about 155-160 lbs (I drop to about 145 when cutting). 5"8 in height. Carrying a bit extra fat but its easy for me to lose it.

Any other info needed just ask.

[RipStone]

Sounds like you need to find a way of training that works for you and stick with it for the long term. In the past I did the past thing you are doing; switching routine all the time. What happened is that I was pretty much spinning my wheels. I was making progress, but the progress was slower than it should be.

At 155lbs, 5'8'' you need to focus on contiuing to build a base of muscle and strength. I understand you don't wanna put on a lot of weight because you have weight classes in wresteling though. What I recommend is think about what programs you have run in the past that have built the most strength and then build a program very similar to that.

[SuicideGripMe]

Did the first routine deadlift day today. It was a pretty good workout and well timed. Got 275 for 3 reps. It was a tad disappointing that I didnt do more but all reps were done with good form and I knew 10 more lbs wouldve been sloppy.

[SuicideGripMe]

Hah, thanks rip! The first routine was actually a lesser volume more powerliftingish routine that I used to love. I think Im gonna stick with that because I love doing the big 3 and I really think Itll be a good base. Anything I should really change?

[RipStone]

Hah, thanks rip! The first routine was actually a lesser volume more powerliftingish routine that I used to love. I think Im gonna stick with that because I love doing the big 3 and I really think Itll be a good base. Anything I should really change?

For the first routine, I would alternate OH press with incline DB press. Also, IMO pullups/chins are an essential movement, so maybe add those in.

[SuicideGripMe]

Kk thanks bro! Ill switch inclines and militarys each week and add in chins and pulls (ill alternate weekly). I noticed the deads workout was a little low volume compared the bench. Thanks for all the help!