brihead301
05-20-2008, 12:08 PM
After I stall on my novice Rippetoe progression (aka I am unable to add weight on all lifts every single workout), I am going to move onto an intermediate strength routine similar to Bill Starr's intermediate 5x5, but mine will be unique. Check this out:
Week A:
monday - heavy day:
Squat - 5 x 5
Bench - 5 x 5
Deadlift - 1 x 5
Chin-ups
Wednesday - speed day:
Squat - 8 x 3
OH press - 8 x 3
front squats (normal speed) - 5 x 5
Assistance work
Friday - heavy day (increase weight day):
Squat - 4x5, 1x3, 1x8
Bench - 4x5, 1x3, 1x8
Power clean - 5 x 3
Pull-ups
Week B:
monday - heavy day:
Squat - 5 x 5
OH press - 5 x 5
Deadlift - 1 x 5
Chin-ups
Wednesday - speed day:
Deadlift - 8 x 3
Bench - 8 x 3
front squats (normal speed) - 5 x 5
Assistance work
Friday - heavy day (increase weight day):
Squat - 4x5, 1x3, 1x8
OH press - 4x5, 1x3, 1x8
Power Cleans - 5x3
Pull-ups
Alternate between Weeks A and B
What do you think?
I'm really enjoying doing things the way I'm doing now, but soon there will come a time where I can no longer add weight workout to workout, and it will come time for intermediate training. I basically wanted to stick to the same template as laid out in the texas method or the 5x5 linear routine, but I wanted to have Wednesdays as a DE day.
Week A:
monday - heavy day:
Squat - 5 x 5
Bench - 5 x 5
Deadlift - 1 x 5
Chin-ups
Wednesday - speed day:
Squat - 8 x 3
OH press - 8 x 3
front squats (normal speed) - 5 x 5
Assistance work
Friday - heavy day (increase weight day):
Squat - 4x5, 1x3, 1x8
Bench - 4x5, 1x3, 1x8
Power clean - 5 x 3
Pull-ups
Week B:
monday - heavy day:
Squat - 5 x 5
OH press - 5 x 5
Deadlift - 1 x 5
Chin-ups
Wednesday - speed day:
Deadlift - 8 x 3
Bench - 8 x 3
front squats (normal speed) - 5 x 5
Assistance work
Friday - heavy day (increase weight day):
Squat - 4x5, 1x3, 1x8
OH press - 4x5, 1x3, 1x8
Power Cleans - 5x3
Pull-ups
Alternate between Weeks A and B
What do you think?
I'm really enjoying doing things the way I'm doing now, but soon there will come a time where I can no longer add weight workout to workout, and it will come time for intermediate training. I basically wanted to stick to the same template as laid out in the texas method or the 5x5 linear routine, but I wanted to have Wednesdays as a DE day.