Modifying my routine

[conorvansmack]

I've been doing stronglifts 5 x 5 for a couple of months, but I had modified the program a bit and split it into 3 workouts over the course of a week. Right now it looks like:

Day A - Squat, Bench, Rows, chin ups, dips, abs

Day B - Squat, Bench, OH Press, Rows, pull ups, front squat, abs

Day C - Squat, Deadlift, OH Press, pull ups, dips

I'd like to add deadlift to another day, but I'm not sure where. I've been avoiding doing rows and deadlifts on the same day to avoid overworking my low back. I could move the Rows from Day A to C and add deadlift there. Any thoughts?

 

[brikis98]

Out of curiosity, why did you modify the SL 5x5 routine like this in the first place?

 

[M0oG0oGaiPan]

Originally posted by: brikis98
Out of curiosity, why did you modify the SL 5x5 routine like this in the first place?

yeah, i had the same question.

 

[conorvansmack]

I modified it so I could have some variety and the ability to add in some isolation work if I wanted to.

 

[brikis98]

Originally posted by: conorvansmack
I modified it so I could have some variety and the ability to add in some isolation work if I wanted to.

Before we continue this discussion, please read "do you make these 15 common mistakes on stronglifts 5x5?". Your answer doesn't make much sense and changing the routine in the way you have may have a negative impact.

 

[BeauJangles]

Originally posted by: conorvansmack
I modified it so I could have some variety and the ability to add in some isolation work if I wanted to.

No offense but facepalm

Your post isn't clear as to whether you removed the deadlift, but I gotta say that if you did, it wasn't a good idea.

 

[conorvansmack]

Good point. I haven't read that post in a while. I guess I didn't feel that the workout was long or varied enough with the 4 movements per workout based on the plan that he recommends:

Day A - Squat, Bench, Row, Dips
Day B - Squat, OH Press, Deadlift, Pull/Chin ups

It would help me get in and out of the gym a lot faster, which has been frustrating to me. It would leave me time to experiment with other movements like front and OH squats.

 

[conorvansmack]

Originally posted by: BeauJangles
No offense but facepalm

Your post isn't clear as to whether you removed the deadlift, but I gotta say that if you did, it wasn't a good idea.

They were never removed. They were always there on Day C, but I didn't feel like I was doing them enough.

 

[M0oG0oGaiPan]

i would personally try to keep it simple. follow the original program until my progress stalls and then tweak. I'm on the stronglifts 5x5 right now also.

 

[brikis98]

Originally posted by: conorvansmack
Good point. I haven't read that post in a while. I guess I didn't feel that the workout was long or varied enough with the 4 movements per workout based on the plan that he recommends:

Day A - Squat, Bench, Row, Dips
Day B - Squat, OH Press, Deadlift, Pull/Chin ups

It would help me get in and out of the gym a lot faster, which has been frustrating to me. It would leave me time to experiment with other movements like front and OH squats.

One of the beauties of SL 5x5 is its simplicity and symmetry. Stick with the A/B schedule, 4 exercises per day, keep the weight going up, and you'll definitely see great results. There is really no point in adding a ton of other exercises as "more" is not always "better" in strength training. In fact, SL 5x5 already has a LOT and adding more is just likely to lead to overtraining rather than better results. Moreover, I don't know at what point you are in your training now, but once the weight starts getting heavy, these 4 exercises alone will start taking a long time. Several months ago, I was doing a very similar routine (Bill Starr 5x5) with exactly 4 exercises per day and it still took 60-90 minutes.

In conclusion: if it ain't broke, don't fix it. If you need to add some assistance work (such as abs or OH squats), tack it on to the end of a workout 1 or 2 days a week. I also noticed that you had front squat in your first post, so here's a suggestion: do front squats on Day B instead of back squat (rather than in addition to). It'll give you some variety, create carry over for other exercises (C&J, for example), and slightly reduce the overall load on your legs that day so you can hit the deadlift a bit harder.

 

[conorvansmack]

Sounds good, I really appreciate the advice. I'm starting to get to the point where the lifts are "heavy" for me, so this will probably help. Also, thanks for the suggestion about using front squats on day B!

 

[BeauJangles]

Originally posted by: conorvansmack

Originally posted by: BeauJangles
No offense but facepalm

Your post isn't clear as to whether you removed the deadlift, but I gotta say that if you did, it wasn't a good idea.

They were never removed. They were always there on Day C, but I didn't feel like I was doing them enough.

Aha, i just misunderstood your post.

 

[conorvansmack]

No big deal. Thanks for the advice and the facepalm pic!

 

[BeauJangles]

Originally posted by: conorvansmack
No big deal. Thanks for the advice and the facepalm pic!

Again, I'm sorry about the picture and facepalm, I just see so many threads that are along the lines of "I have no idea what I'm doing, but I'm changing a workout routine and removing a critical element, now I need help" (not saying this is you at all), that I immediately assumed that's what this thread was and got annoyed... hence the faceplam.

Good luck with the lifting!

 

[gramboh]

Originally posted by: conorvansmack
I've been doing stronglifts 5 x 5 for a couple of months, but I had modified the program a bit and split it into 3 workouts over the course of a week. Right now it looks like:

Day A - Squat, Bench, Rows, chin ups, dips, abs

Day B - Squat, Bench, OH Press, Rows, pull ups, front squat, abs

Day C - Squat, Deadlift, OH Press, pull ups, dips

I'd like to add deadlift to another day, but I'm not sure where. I've been avoiding doing rows and deadlifts on the same day to avoid overworking my low back. I could move the Rows from Day A to C and add deadlift there. Any thoughts?

Some additional comments that Mehdi might agree with (author of SL 5x5):

1) Benching two days in a row might be ok in terms of recovery, but adding OH press to the same day you bench is going to hurt your max in both exercises (pushing), especially since you then OH press again on day 3.

2) Lots of accessory work here, chins and dips same day as bench? Then pull-ups again the next day? It's good to do lots and lots of pull-ups, but maybe not at the expense of main lifts if you are a beginner (depends on goals).

3) Deadlift 1x5 a week is fine if you are squatting heavy 3x a week (adding weight each time). I've been doing SL 5x5 for almost 6 months (with some time off) and I find 1x5 heavy deads is the most I can muster after squatting.

4) Switch rows to power cleans if you are comfortable learning the technique. You can learn the technique with a PVC pipe/broomstick/45lbs bar (do lots of progressions before adding weight) and do rows after the PC practice.

5) rows/deads should not work your "lower back". Your lower back should be in tight extension during both exercises, so yes it will be worked in that way, but deadlift power should come from your legs, the backs job is just to stay tight (which does work the muscles) but you shouldn't feel it in your lower back. Common causes are lifting the hips before the shoulders and losing lumbar extension on the way up.

Good luck

 

[KoolDrew]

5) rows/deads should not work your "lower back". Your lower back should be in tight extension during both exercises, so yes it will be worked in that way, but deadlift power should come from your legs, the backs job is just to stay tight (which does work the muscles) but you shouldn't feel it in your lower back. Common causes are lifting the hips before the shoulders and losing lumbar extension on the way up.

Just because the lower back isn't being worked dynamically doesn't mean it's not being worked at all. So the OP makes a very good point - deadlifting, squatting and rowing the same day would definitely put extra strain on the lower back. Which is why the program was made the way it was.

 

[conorvansmack]

@gramboh - I appreciate the comments. I can't believe it took me so long to realize the connection between how worn out my shoulders are and doing Bench Press and OH Press on the same day. I've been thinking about Power Cleans, but I'd like to see how high I can go with Rows first (160 5 x 5 right now). I'm switching to regular/true stronglifts 5 x 5 next week, so I'll be on a schedule that looks like:
Day A - Squat, Bench Press, Rows, Dips, Abs (hangling leg raise or rev. crunch)
Day B - Squat or Front Squat, OH Press, Deadlift, Pull/Chin ups, Abs (hangling leg raise or rev. crunch)

@KoolDrew - You're right, the back is worked on all 3 movements by keeping it rigid. Early on, I was noticing a lot of strain soreness/tightness immediately after doing Squats, Rows, and Deadlifts on the same day. That was my whole reason for moving things around.