What I am doing now is pretty close to this using the Texas Method but the 5 sets across is really taking a toll and I feel I will be able to continue my progress using the Bill Starr Intermediate 5x5. Here is the outline, questions in bold.
Monday ramping sets
Squat 5 X 5
Bench 5 X 5
Row 5 X 5
Weighted Hypers (I don't have anyway to do these, what could go in place?)
Abs 3 sets
Wednesday ramping sets
Front Squat 4 X 5
Press 4 X 5
DL 4 X 5
Pull Ups 3 sets (I like to do pull ups after deads to stretch my lower back out, best day to put these?)
Friday ramping sets
Squat 4 X 5, 1 X 3, 1 X 8
Bench 4 X 5, 1 X 3, 1 X 8
Row 4 X 5, 1 X 3, 1 X 8
Dips 3 sets
DB curls 2 sets (depending on how i feel and time)
DB skull crushers 2 sets (same as above)
Abs 3 sets
Last edited by ELmx479; 01-27-2009 at 12:36 PM.
Try Goodmornings if you don't have access to a roman chair or 45-degree back raise. I'd keep the pull-ups where you have them, you're already rowing heavy on M&F.
Yea, GM or RDL or SLDL
Both the RDL and SLDL target the same primary muscles which are the glutes, hamstrings and low back. A primary difference between the RDL and SLDL is that the RDL only works the spinal erector muscles statically, as there is no movement in the spine itself. In contrast, due to the rounding and unrounding that occurs, the spinal erectors are trained more dynamically in the SLDL. However, the consequence of this is also a great deal more stress on the low back and spine;
Last edited by ZenMonkey; 01-27-2009 at 03:17 PM.
Yeah, I'd definitely start light on those and get your form solid before moving up in weight. They will hammer your low back and hammies.
Thanks guys, my hamstrings are on the weak side. Lower back isn't too bad. Also, what about pull throughs?
Pullthroughs are good too, rotate those in also to keep things fresh.