Strength routine suggestions?

**Dman** · 02-10-2010 04:57 PM

Thinking of changing my routine, been on Bill Starr 5x5 for a while now, have had great progress on it (and still making it, although alot less lately).

Any suggestions ? I want to get my squat, deadlift and bench numbers up, also I'm kinda limited to 3 days a week due to work. I enjoy the Bill starr template so I was thinking something like...

Monday (Heavy)
Squat 5x5
Bench 5x5
Row 5x5
Weighted dips 3x8

Wednesday (heavy/recovery)
Military 5x5
Deadlift (2x5, 3x3)
Legpress 3 x 10
pulldown 3 x 10

Friday (speed)
Squat 2x5, 6x3
Bench 2x5, 6x3
Deadlift 2x5, 6x3
Arm exercise

Any ideas ? my current stats @79kg bw are 140 squat, 190 deadlift and 85-90kg bench. I'm aiming for at least a 450 total by christmas. cheers

**Asauka** · 02-10-2010 05:24 PM

Why the leg press on wednesday, surely you could just squat again instead?

**SpiderDan** · 02-10-2010 09:59 PM

by progress slowing down what do you mean?

**Dman** · 03-10-2010 08:16 AM

asauka- I could squat 3 times a week again, I found it a bit too much after a while though when I was doing stronglifts.

Spiderdan - I seem to be stalling more often, and the amount of progress i'm making each week has dropped.

**Fred** · 03-10-2010 10:55 AM

Give Wendler 5/3/1 a try.

**Luffers** · 03-10-2010 09:10 PM

Quote

Originally Posted by Fred

Give Wendler 5/3/1 a try.

I second Wendler's routine or power to the people (PTTP) by Pavel

**littlesimon** · 03-10-2010 09:19 PM

Texas Method, 5-3-1, Stronglifts Advanced, Hepburn

Quite a few out there.

**Dman** · 04-10-2010 05:46 PM

Thanks fellas, I've had a look a Wendler 5,3,1 and decided to do that. Looks ideal.

Cheers for the suggestions.

**will56** · 05-10-2010 06:42 PM

Best of luck following 5/3/1 Dman, using it myself and making some great progress.
Just remember its best to underestimate your 1rep max when starting it, you'll make gains for a lot longer before stalling.