Search the Community

I was doing well with lifting a few months ago running 5/3/1, and playing with other intermediate level programs. But, life was turned upside down and after five months off of regular access to a full gym, I need to rebuild my foundation. I re-building my base strength by running Starting Strength -- with a few tweaks perhaps. I've made this very detailed so that I can follow it precisely without any second guessing and to give myself an "objective to-do list" so I stay consistent and don't change something just because I'm bored. My main purpose in posting this here is to cast a wide net and get some more diverse feedback on what I've got and see if there's anything I've forgotten or any advice to improve it. Current Program Based on Starting Strength. Main Objectives: I. Rebuild strength base and recondition to lifting after several months off of training. II. Correct mistakes and fix weaknesses that may have arisen from shortcuts and deviations during my initial beginner phase. III. Try to extend linear progression as long as possible before graduating to an intermediate program. 1) Start Protocol: Here are my starting weights, sets, and reps for all lifts, though Press, and Power Cleans have not been added. I'll add those in to alternate between bench and deadlifts after the first deload to allow extra recovery. I'm debating whether to alternate front squats or high bars with low bar down the road for a similar reasons to help on squat. I'm not starting with just the bar, but weights that are easy enough, while still making me sweat. (most are probably in the 30-50% range of my old maxes). Squat: 135# 5x5 Bench: 105# 5x5 Deadlift: 185# 1x5 Press: 65# 5x5 Power Clean: 95# 5x5 My next workout will be: Squat: 155# 5x5 Bench: 120# 5x5 Deadlift: 205# 5x5 2) Workout Protocol The goal is to execute planned weights, sets, and reps on the main lifts with strict and proper form and allow proper recovery between sets. The main three lifts for the day come first always. Optional assistance lifts or callisthenics include: chinups, pullups, pushups, lunges, light KB work, core exercises, curls, and overhead pressing movements (prior to the addition of the press as a lift). No additional assistance lifts will be added unless they are needed to compensate for failed reps. Each set will have 2-5 min of rest between. On this, less is better provided my rate of breathing and my pulse have returned to a comfortable but active rate. (How it feels to walk at a moderate pace for several minutes). If a mistake or weakness is detected during a lift, it must be corrected by mental cue on the next rep. Otherwise the set is considered a failure. I will allow ONE AND ONLY ONE makeup set for a lift if I believe the set failed due to improper but still correctable form or lack of rest between sets. I can add an assistance lift, IF AND ONLY IF, a fail to reach 5x5 on a main lift, and the assistance lift has relevant corrective benefit to the lift and the aspect of its failure. 3) Progression Protocol. For each successful 5x5 workout, I will increase, by set weights depending on which deload phase (the number of deloads I've done previously). The goal being to maintain a linear progression throughout the program. Phase 0 Phase 1 Phase 2 Squat: +10 +5 +2.5 Bench: +5 +5 +2.5 Deadlift: +10 +10 +5 Press: +5 +2.5 +1.25 Power Clean: +5 +2.5 +1.25 For now all my workouts are squat, bench, and deadlift (SBD). And when time permits I throw in an assistance lift or two. This is to get my big three up by taking advantage of LP. 4) Follow Deload protocol I will deload and graduate between phases when I have not achieved 5x5 at the weight two workouts in a row. Deloads will be 10-15%. Bench Deload: After first, alternate workouts between Bench and Strict Press while maintaining 5x5 and 5 lbs increases. Deadlift Deload: After first, alternate workout between Deadlift and Power Clean while maintining 5x5 and 10 lbs increases. Squat Deload(?): After first, alternate workout between Low Bar and High bar squat, maintain 5x5 and 10 lbs increases. Proceed through Deload phases with decreasing weights. After Phase 2, deload 10-15% and reduce sets x reps to 3x5 and begin at phase 0. 5) Recovery Protocol a. Only add workouts to compensate for anticipated appointments or circumstances that make it impossible to get to the gym. b. Never lift more than four days in one week. c. Never lift for more than two consecutive days. d. In the event of obvious, and ongoing physical limitations to my normal activities: 1. If the limitation is limited to one part of the body deload 10% on lifts that affect that part of the body. 2. If the limitation is systemic, drop assistance work, deload all lifts 10%. 3. Consider an increase of fluids, calories, and protein. 4. Add additional recovery and warmup work as appropriate. e. In the event of injuries, drop all lifts affecting the injured body part until the injury has healed. Take appropriate action to help recover the injury. Deload lifts affect the injured body part a minimum of 10%. f. Get 8 hours of sleep every night (or at least on average). g. Maintain good hydration levels. 6) Graduation protocol Follow the program until a stall during phase 2 on the 3x5 program is reached. Afterward program the lift in a 5/3/1 cycle. When all lifts have graduated, deload, and begin an intermediate program. 7) Abort protocol Only quit this program if any problems persist despite following the recovery protocol.