Strong Lifts .... want to move to daily routine

[IHateMyJob2004]

I am currently doing stronglifts.

I am now getting into the truely heavy weights where i am stalling.

The problem is that it can take me 90+ minutes to get through a work out. I quite frankly don't have the time at night to keep up with this.

Current routine:
Sunday: SL
Mon: running
Tues: SL
Wed: Running
Thurs: SL
Fri: Rest
Sat: Running

I don't run 3 days a week. Usually once. Sometimes twice. I usually do about 3 miles.

Future:
What shoud l I do? I want to stick with the core stronglifts exercise but maybe do this:
Day 1: squat
Day 2: Bench/ bent over row
Day 3: squat
Day 4: overhead press/ deadlift
Day 5: squat
Day 6: Bench/ bent over row
day 7: Rest

I need to get atleast one run in also.

Any advice on what to do here? Should I stop whining?

 

[Lamont Burns]

90 minutes for an SL workout? If you're stalling, eat more. If you don't want to get heavier, change up your program now and be content at your strength level and set new goals.

 

[Wyndru]

90 minutes for an SL workout?

Probably with 5 minute breaks between sets. I've never been able to take 5 minute breaks after each set. I'm too impatient and have never seen a difference. I usually go 2 minutes (3 if I'm really tired and having a hard time focusing).

 

[Zivic]

I am currently doing stronglifts.

I am now getting into the truely heavy weights where i am stalling.

The problem is that it can take me 90+ minutes to get through a work out. I quite frankly don't have the time at night to keep up with this.

Current routine:
Sunday: SL
Mon: running
Tues: SL
Wed: Running
Thurs: SL
Fri: Rest
Sat: Running

I don't run 3 days a week. Usually once. Sometimes twice. I usually do about 3 miles.

Future:
What shoud l I do? I want to stick with the core stronglifts exercise but maybe do this:
Day 1: squat
Day 2: Bench/ bent over row
Day 3: squat
Day 4: overhead press/ deadlift
Day 5: squat
Day 6: Bench/ bent over row
day 7: Rest

I need to get atleast one run in also.

Any advice on what to do here? Should I stop whining?

I would take your workout and drop the frequency a bit

Day 1: squat
Day 2: Bench
Day 3: Back/bent over row
Day 4: overhead press/shoulder
Day 5: Dead lift
Day 6: Rest
day 7: Rest

I am a big believer in proper recovery time. If you are squating 3x a week, you aren't getting the most out of your workouts. You need to give yourself more time to recover if you really are lifting heavy. If you have moved on from the beginner status in these lifts, it is even more important to start getting more days between your lifts.

And if you are going heavy and your intensity is high, 40-60 minutes is more than enough gym time for your lifting.

 

[IHateMyJob2004]

To explain 90+ minute workouts.

I am getting to some heavy weights. And just as I have read, rest between sets is required. I do 5-7 minutes. But assume 5 minutes between sets and 5 sets. That is 25 minutes for working weight. It takes another 5-10 minutes to do warm ups. So, let's say 7 minutes for warm up sets. That's 32 minutes just for one exercise like squatting.

TV helps. having a project nearby helps. I have yet to do a book, but I have considered it.

 

[darkxshade]

Change things up. For most people, a stall isn't really a stall. For me at least, a stall is just my confidence finally catching up to me where 5 more measly lbs meant it would make or break me. For things like bench presses, it's hard to get over the hump because I do feel like I really am putting myself in danger by getting too bold so I'm a bit more conservative there. But for deadlifts and squats and so on, I've made significant gains ever since I convinced myself that the extra weight won't kill me and if I start failing, I'd change it up. So I've gone from 5x5 to reverse pyramid so I can load earlier sets heavier and when I start stalling there I go from 5x5 reverse to 3x5 and even more heavier. I'm liking 3x5 reverse because I too spend up to 2 hours at the gym and I feel like I got a good workout in provided I truly lifted heavy.

 

[Lamont Burns]

5-7 minutes between sets for a 5x5 program? Goo.

 

[IHateMyJob2004]

5-7 minutes between sets for a 5x5 program? Goo.

Think Goo is atypo. Can't figure out what it was supposed to be.

I went from not being able to do 5x5 with 2-3 minutes between sets. Went to 5 minutes and I could do 5x5 and with things like squat, I went from stalling to lifting 20+ pounds more.

Actually, I have overcome the stalling issue on bench and overhead press simply by taking more time between sets.

Sometimes I start doing warm up sets for the next exercise during the previous exercises working sets.

The answer might be to wake up earlier and do squats before work. Then when I get home do the remainder. That would keep my running routine intact.

 

[RbSX]

I would suggest resting more, breaking up your workouts isn't necessary. Your routine lacks rest.

Your muscle growth doesn't occur when you're working out, it occurs at a rest. If you don't get that rest (whether it be because you're lifting or running) you won't grow.

 

[RbSX]

To explain 90+ minute workouts.

I am getting to some heavy weights. And just as I have read, rest between sets is required. I do 5-7 minutes. But assume 5 minutes between sets and 5 sets. That is 25 minutes for working weight. It takes another 5-10 minutes to do warm ups. So, let's say 7 minutes for warm up sets. That's 32 minutes just for one exercise like squatting.

TV helps. having a project nearby helps. I have yet to do a book, but I have considered it.

Dude stronglifts is empty bar for the first 2 sets, you aren't supposed to do 5 sets fully loaded.

Also, for a HIT workout, you're supposed to give yourself a max 2 minute break between sets and max 5 minute break between exercises.

 

[Sid59]

Dude stronglifts is empty bar for the first 2 sets, you aren't supposed to do 5 sets fully loaded.

Last few months i've done half my working weight as warmups and then a few more moving 15 lbs up. Too much warmup?

Last night:
Warmup:
2x5 @ 105
1x5 @ 130
1x3 @ 160
1x2 @ 185
5x5 @ 210

 

[spamsk8r]

Knock it down to 3x5 instead of 5x5. You'll keep progressing just fine, and the lower volume will let you get done faster.

 

[RbSX]

Last few months i've done half my working weight as warmups and then a few more moving 15 lbs up. Too much warmup?

Last night:
Warmup:
2x5 @ 105
1x5 @ 130
1x3 @ 160
1x2 @ 185
5x5 @ 210

Far too much warm up. You're doing 10 sets!

 

[Sid59]

Far too much warm up. You're doing 10 sets!

Good stuff. I was up to 245 on squats but I felt my form was lacking, so I reset. I'll cut back to 2 warm up sets. Do you have a suggestion of war ups based on percentage of working weight?

I'm sure this will help me with my stalls on bench, overhead press, and pendlay rows.

 

[Zivic]

Far too much warm up. You're doing 10 sets!

I completely disagree.... the warm up sets are vital to a good workout.

Really they should be called acclimation sets. You are getting your body used to the weight.

For a 210 # lift I would do the following acclimation sets:

Each weight is a single set
65 X 10-12
100 x 6-8
145 x 3-5
185 x 2
200 x 1 - maybe drop this one if I felt ready after the 185 set
Then into my working sets.

For reference, I did dead lifts today...
my workout consisted of the following:
6 minutes on the eliptical to get the body temp up..
then onto my warm up/acclimation sets
135x10
185x6
225x5
275x3
315x2
365x2
405x1
______
working sets
445 x 4
445 x 5
455 x 4

From there I move right into my next lift. today it was shrugs
405 x 7
405 x 7
405 x 6
455 x 5

I spent about 45 minutes in the gym -> more than 25 of that was warming up

 

[RbSX]

I completely disagree.... the warm up sets are vital to a good workout.

Really they should be called acclimation sets. You are getting your body used to the weight.

For a 210 # lift I would do the following acclimation sets:

Each weight is a single set
65 X 10-12
100 x 6-8
145 x 3-5
185 x 2
200 x 1 - maybe drop this one if I felt ready after the 185 set
Then into my working sets.

For reference, I did dead lifts today...
my workout consisted of the following:
6 minutes on the eliptical to get the body temp up..
then onto my warm up/acclimation sets
135x10
185x6
225x5
275x3
315x2
365x2
405x1
______
working sets
445 x 4
445 x 5
455 x 4

From there I move right into my next lift. today it was shrugs
405 x 7
405 x 7
405 x 6
455 x 5

I spent about 45 minutes in the gym -> more than 25 of that was warming up

What I'm saying is for the purpose of deadlifts the writer of the workout routine specifically suggested only 2 acclimation sets before jumping up to full weight.

IMHO because the routine focuses on full body exercises doing too many sets will wear you out too quickly, especially when you start lifting heavy but that's just my opinion.

 

[Zivic]

What I'm saying is for the purpose of deadlifts the writer of the workout routine specifically suggested only 2 acclimation sets before jumping up to full weight.

IMHO because the routine focuses on full body exercises doing too many sets will wear you out too quickly, especially when you start lifting heavy but that's just my opinion.

on lower weights, one cold get by with a couple acclimation sets, but not when the weight becomes significant.

In my workout example, you think 2 acclimation sets would properly prepare me to handle my working sets?

Either way, these acclimation sets should not be overly taxing on your body. if they limit your workout, you are doing them wrong. They shouldn't get you breathing hard, or straining. you are simply preparing your body to do work.

 

[melchoir]

Eventually you'll be done with a beginner program, like you seem to be with continued stalls. You just aren't able to continue the linear gains at the place the program calls for (probably happened a long time ago, SL adds weight every exercise)

Switch to a 5x5 like Madcows designed for the next level of lifter.

 

[Whisper]

What I'm saying is for the purpose of deadlifts the writer of the workout routine specifically suggested only 2 acclimation sets before jumping up to full weight.

IMHO because the routine focuses on full body exercises doing too many sets will wear you out too quickly, especially when you start lifting heavy but that's just my opinion.

It's probably going to be a bit different for everyone, but I do 2 warmup setups of increasing weight (8-10 reps) before jumping into my working weight for my compound exercises (e.g., deads, squats, bench, shoulder press). I've never noticed a problem, but I might be used to it at this point.

 

[IHateMyJob2004]

Dude stronglifts is empty bar for the first 2 sets, you aren't supposed to do 5 sets fully loaded.

Also, for a HIT workout, you're supposed to give yourself a max 2 minute break between sets and max 5 minute break between exercises.

I do half max. Then warm up by adding about 25 pounds till you hit your working weight. And yes, the whole point is 5 sets fully loaded. When starting, I understand the empty bar thing ... to practice form. I am much better with form now and don't need to start with an empty bar.

I am not doing HIT.

 

[IHateMyJob2004]

Last few months i've done half my working weight as warmups and then a few more moving 15 lbs up. Too much warmup?

Last night:
Warmup:
2x5 @ 105
1x5 @ 130
1x3 @ 160
1x2 @ 185
5x5 @ 210

I do soemthing almost exactly the same. Those first two sets are there to warm up and make sure you are doing proper form. So long as you feel like it is OK to warm up using that weight and do so with good form, I say go with it.

 

[IHateMyJob2004]

Knock it down to 3x5 instead of 5x5. You'll keep progressing just fine, and the lower volume will let you get done faster.

On two deloads at the same weight, that is what is supposed to be done. I don't know if I should jump the gun or not.

 

[Zivic]

On two deloads at the same weight, that is what is supposed to be done. I don't know if I should jump the gun or not.

You need to change something. IMHO you need more rest.

 

[IHateMyJob2004]

Eventually you'll be done with a beginner program, like you seem to be with continued stalls. You just aren't able to continue the linear gains at the place the program calls for (probably happened a long time ago, SL adds weight every exercise)

Switch to a 5x5 like Madcows designed for the next level of lifter.

I'm going to move onto Madcow eventually. i have yet to stall on deadlift though. Once that starts happening, I'll probably move on.

 

[IHateMyJob2004]

1) A proper warmup will increase the amount of weight that you are able to lift during your actual workout, thereby maximizing muscle stimulation and growth.

2) A proper warmup will greatly decrease your chances of injury.