Ok, I have been working out in mostly 8-10 rep range for a good year and made some decent size (added about 16lbs of muscle and a few lbs of fat) but I am still weak. I want to focus on strength now but I only have 2 days a week I can workout. I started with stronglifts but I am preferring Starting strength. But with both of these programs I feel like I can always do more. So I decided to try out a modified version.
Workout 1:
Squat 3x5
Deadlift 3x5
Bench 3x5
Row 3x5
Workout 2:
Deadlift 3x5
Squat 3x5
OHP 3x5
Pull up 3x5
Is this workout volume enough? And is this routine balanced? Or is this going to knacker me?
Thanks,
Frank
27 year old
83KG
5x5 squat is 170lb no joke
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02-24-2020, 10:19 AM #1
3x5 strength: Squat and deadlift same workout.
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02-24-2020, 11:45 AM #2
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02-24-2020, 12:39 PM #3
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it's not a question of whether you feel you can do more
it's that of progression, if you are progressing, getting bigger, getting stronger, then why change anything?
but since you are doing this 2 days a week, I think it would simply be better to do something like a RDL on your squat day and a Front Squat/Paused squat on your deadlift day. Doing squats and deads on the same day will probably catch up to you pretty quickly and you'll have to change it up anyways.
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02-24-2020, 01:05 PM #4
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02-25-2020, 06:36 PM #5
This. It'll work for a time but when you get up to doing 3-4 plates of each for reps, you'll likely need to get a little creative on subbing. Doing heavy DL sets after heavy squat sets is a special kind of physical and mental pain. I speak from experience. Egh.
The RDL / front squat sub is an excellent idea and should keep you progressing.
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02-26-2020, 09:13 PM #6
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02-27-2020, 12:21 AM #7
YMMV.
I did squats (a couple singles, a set of 5, a set of pause, and a set of 10), then rack pulls (3x5), then dumbbell incline (3x10+) today.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-27-2020, 12:38 AM #8
If you feel like you can do more volume, then add more sets. Most exercises you are doing 30 reps a week, with bench, row, pullup and OHP only 15 a week. That's not going to get you lot's of progress.
Also do your rows before you benchpress, it warms up your shoulders and gives you a stronger platform to push off from (your pumped back). And keep your deadlifts as your final exercise before your accessories.
Deadlifts are really recovery intensive, so it's better to not do high volume of them if you want to let your CNS recover.
WO1:
Squat 5x5
Rows 3x5
Bench 5x5
Deadlift 3x3
Accessories
WO2
Squat 5x5
OHP 5x5
Deadlift 1x5
pull-up 3x5
Accessories
If you feel good, add an extra set instead of extra reps.
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