Thinking of changing routines - suggest some.

[SociallyChallenged]

So since I've gotten on a fairly regular lifting schedule, my body has adapted quite quickly. My squat has reached an all-time high of 3x5x305 at 158ish body weight. The problem here is not only do I have trouble maintaining intensity (very big problem) for these 5 reps at ~90% of my estimated 1RM, but I have also had trouble maintaining proper form increasing the weight 5 pounds each session. I feel this hints to me that my body is out of its beginner gains period and has started to slow down.

I have seen some other routines around that involve doing lighter splits. I feel that these would help me get through my workouts better both physically and mentally, especially when form is at stake. My goal is to gain functional strength. What are some programs that some of you know of/have done personally that you feel work well and are timely managed? I don't know of too many, but have been researching a bit for ones that involve a lighter % of the 1RM regularly than the 90% that is defaulting about now. Thanks in advance.

+SC

 

[Koing]

I can personally recommend this:
http://www.exrx.net/WeightTrai...Generator.html?max=100

The Russian Squat Routine

It's 3x a week for 6 weeks, alternating light and heavy sessions.

The light sessiosn are always 80% x 2reps x 6sets with the heavy sessions the reps increasing by 1rep each time you do a 'heavy' session.

The 4th week you rock up to 85% (1st session) and 90% (3rd session)

etc

I like it. I've done it about 3x and have always gotten solid results.

Functional strength depends on what you want to do. This will definately help you get a better 1RM and help you handle heavy weights, but you won't be busting out a fat 10RM or a heavier set of 12reps x 3sets.

You ever done 20reps squats? Thats also fun for sh!ts and giggles. Build your 20RM , usually people aim for about 60% of their 1RM for 20reps! But if you do a lot of reps then yours will be better.

Koing

 

[Pantlegz]

http://www.muscleandstrength.c...ing-split-routine.html is very similar to what I was doing back in the day, it worked well for me. Although I'm sure there are better.

I am also a fan of 3x10, I'm not sure why it just always seemed right.

 

[dealmaster00]

You could try Mad Cow's version of Bill Starr 5x5 Intermediate: http://www.geocities.com/elite...Program/Linear_5x5.htm

I did this after about 10 months of stronglifts 5x5 beginners workout. I was able to progress nicely for the full 12 weeks on all lifts before I began to stall (which was a few weeks ago).

 

[brikis98]

How has your diet been as of recent times? Have you considered adding muscle mass or are you trying to stay the same weight? I've often found that if my diet slacks, my performance on the heavy lifts does too.

Having said that, your numbers are most likely beyond the beginner stages, and doing a 3x5 of sets across at those weights will be extremely taxing. Here are some alternative routines to try:

Bill Starr 5x5
This may look a lot like the routine you're doing now (heavy squatting several times per week), but there are a few crucial differences. First, it uses ascending sets instead of sets across. This alone may be all you need, as recovering from just one heavy set is MUCH easier than three (but you still get the training effect). The middle day of the week is also a recovery day (uses slightly lighter weights) and the third day, when you try to set a new PR, only has you try it for one set of three. This lets you get more comfortable with a new heavy weight before trying it for a full 5 reps. I used this routine very successfully after doing an SS type program and would highly recommend it.

Texas Method
Uses a 5/3/1 scheme: a 5x5 sets across volume day (using a lighter weight), a 3x3 sets across recovery day (using an intermediate weight) and a day where you simply try to set a new PR on a single, double or triple. You can make progress for a very long time on a 5/3/1 scheme.

Crossfit Hybrid
I've noticed that you occasionally toss in CF workouts, so I thought I'd toss out this option as well, as it provides a more integrated way of mixing CF and heavy lifting. There are a number of options to choose from: Gant Grimes Hybrid, Crossfit Strength Bias, Crossfit Football. This probably isn't what you had in mind, but they may be worth a look anyway.

 

[SociallyChallenged]

Originally posted by: brikis98
How has your diet been as of recent times? Have you considered adding muscle mass or are you trying to stay the same weight? I've often found that if my diet slacks, my performance on the heavy lifts does too.

Having said that, your numbers are most likely beyond the beginner stages, and doing a 3x5 of sets across at those weights will be extremely taxing. Here are some alternative routines to try:

Bill Starr 5x5
This may look a lot like the routine you're doing now (heavy squatting several times per week), but there are a few crucial differences. First, it uses ascending sets instead of sets across. This alone may be all you need, as recovering from just one heavy set is MUCH easier than three (but you still get the training effect). The middle day of the week is also a recovery day (uses slightly lighter weights) and the third day, when you try to set a new PR, only has you try it for one set of three. This lets you get more comfortable with a new heavy weight before trying it for a full 5 reps. I used this routine very successfully after doing an SS type program and would highly recommend it.

Texas Method
Uses a 5/3/1 scheme: a 5x5 sets across volume day (using a lighter weight), a 3x3 sets across recovery day (using an intermediate weight) and a day where you simply try to set a new PR on a single, double or triple. You can make progress for a very long time on a 5/3/1 scheme.

Crossfit Hybrid
I've noticed that you occasionally toss in CF workouts, so I thought I'd toss out this option as well, as it provides a more integrated way of mixing CF and heavy lifting. There are a number of options to choose from: Gant Grimes Hybrid, Crossfit Strength Bias, Crossfit Football. This probably isn't what you had in mind, but they may be worth a look anyway.

To be honest, my diet is pretty darn good. High in natural foods, veggies, fruits. Will go days without eating anything from a box. I would like to gain weight to about 175 and cut to a lean 165, but I'm currently in a research study that needs me to maintain my weight right now. I feel that if I did gain weight, it would smooth the process out a little bit better.

I like the idea of the Bill Star 5x5, but what kind of weights should I be ramping up with? Clearly we're building up to a high intensity set at the end, but is there some sort of % of 1RM scheme that could help me get an idea of how to approach each set?

Also, I kinda like the Texas Method. The question there is, what weight do I start with? I mean, if I really wanted to push it and took long breaks, I'm sure I could squeeze out a 5x5 at 305, but is that how I should approach it?

Will check out the CFs. My cardio has been blowin' it lately so maybe I'll step back into the world of CrossFit for a bit.

 

[brikis98]

Originally posted by: SociallyChallenged
I like the idea of the Bill Star 5x5, but what kind of weights should I be ramping up with? Clearly we're building up to a high intensity set at the end, but is there some sort of % of 1RM scheme that could help me get an idea of how to approach each set?

Read more carefully through that page, it has an entire sections on ramping, starting weights, time between sets, etc. There is also a sample excel template at the bottom that lets you plug in your current numbers and lays out the next several weeks for you.

Originally posted by: SociallyChallenged
Also, I kinda like the Texas Method. The question there is, what weight do I start with? I mean, if I really wanted to push it and took long breaks, I'm sure I could squeeze out a 5x5 at 305, but is that how I should approach it?

Again, re-read the page I linked. In general, start lighter than you think you can handle. If your 5x5 max is 305, then you probably want to start at ~285 for the program and work your way up.