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  1. #1
    Registered User Ckdjim's Avatar
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    My rip off workout I wrote up

    So I thought I'd try my hand at writing a program geared toward linear progression for getting muscle and strength for getting started in strong man. I know it's basically SS with some isos added in but what do you think? 3x a week with 5lbs added to the squat, bench, Ohp, and deads/c&j each workout
    Workout A
    Squat 3x5
    OHP 3x5
    Bicep 2x10
    Deadlift 1x5
    Workout B
    Front squat 3x5
    Bench 3x5
    Row 3x5
    Tricep 2x10
    Clean and jerk 1x5

    So what's wrong with it? Also if I wanted to incorporate incline benches where could I? What would you change or would you scrap the whole thing?
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  2. #2
    Registered User TheViking1992's Avatar
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    Might as well do fierce 5...

    Why the hell are exercises like deadlift and clean and jerk done last?
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  3. #3
    Registered User Ckdjim's Avatar
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    Originally Posted by TheViking1992 View Post
    Might as well do fierce 5...

    Why the hell are exercises like deadlift and clean and jerk done last?
    I'm already doing F5. Why are they done last? Because I'm asking for input on this and every time I've ever seen a program those 2 are last. Here we a go again with the "stick with the program" so I'm gonna say it. IM ONLY ASKING ABOUT THIS PROGRAM, JUST TRYING MY HAND AT PROGRAMMING SO PLEASE REALIZE IT. Not saying IM DOING this, just asking to see if I could write a program
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  4. #4
    Registered User sunsean's Avatar
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    You never want to put a highly taxing compound lift (deadlift, squat etc) at the end of the workout. You need your full strength and mind-body connection going for these all-out lifts that wreck the CNS. Doing it at the end will either results in bad form, stalling prematurely, or just lifting less than you're capable of.
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  5. #5
    Registered User TheViking1992's Avatar
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    Originally Posted by Ckdjim View Post
    I'm already doing F5. Why are they done last? Because I'm asking for input on this and every time I've ever seen a program those 2 are last. Here we a go again with the "stick with the program" so I'm gonna say it. IM ONLY ASKING ABOUT THIS PROGRAM, JUST TRYING MY HAND AT PROGRAMMING SO PLEASE REALIZE IT. Not saying IM DOING this, just asking to see if I could write a program
    Seriously... why do so many guys go through their periods in these days?

    The only reason I say "just run fierce 5" is... this already is fierce 5... just without certain exercises to maintain good posture and joint health. Add a vertical pull, a rear delt movement, some hamstring and ab work and this turns into fierce 5...
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  6. #6
    Registered User WolfRose7's Avatar
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    read up on programming and run other pro written stuff for 5 years then re-attempt (srs)
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  7. #7
    Registered User Nelg1993's Avatar
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    I get where you're coming from on the DL 1x5 as a last exercise.. I guess it's because you read SL 5x5 and tried to mix it with Fierce 5.

    If you really want a deadlift in your program, do as Davis says: swap the front squat and RDL for a DL and a hamstring curl.

    Regarding the incline bench question: you can swap incline bench for the OHP. I suggest rotating between them once you stall on one of them, which will happen more easily than with a flat bench press.

    Other than that, don't mess with programs, especially if you're new to lifting. So the answer is: no, you can't make up your own program yet, maybe not ever
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  8. #8
    Registered User Nelg1993's Avatar
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    Originally Posted by sunsean View Post
    You never want to put a highly taxing compound lift (deadlift, squat etc) at the end of the workout. You need your full strength and mind-body connection going for these all-out lifts that wreck the CNS. Doing it at the end will either results in bad form, stalling prematurely, or just lifting less than you're capable of.
    That's a wrong way of looking at it. There's a reason Mehdi from SL recommends doing just 1x5 after your other lifts. Namely that it will reduce injury because you're completely warmed up and that the deadlift, how taxing it may be on your CNS, actually doesn't tax your muscles that much (and doesn't even tax your CNS all that much if you're a beginner lifting 1x5 with sub 315lbs).

    If you look at old school bodybuilders like Steve Reeves etc. they all did squats and deadlifts last because they'd fear their upper body lifts would suffer because their CNS would be fried. I think they were actually on to something here. That was the era of full body workouts, before they started splitting everything up.
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  9. #9
    Registered User Ckdjim's Avatar
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    Ok so it's obvious I suck at trying to write a program. That being said with all this stuff about doing exercises first/last etc. The SS app has squat bench/Ohp and dead in that order. So does Fierce 5. So if I'm doing F5 now which exercises should be done first???
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  10. #10
    Banned LactoseTolerant's Avatar
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    Originally Posted by Ckdjim View Post
    The SS app has squat bench/Ohp and dead in that order. So does Fierce 5. So if I'm doing F5 now which exercises should be done first???
    If I had to guess, this is the order the movement patterns are performed in competition. The important thing is that any accessory work that is done follows them.
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  11. #11
    Registered User Nelg1993's Avatar
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    Do the exercises in the order it's written in.

    If you would've actually taken the time to read the program, you'd see Davis addressed this in the FAQ's.
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