I’ve been doing Rippetoe’s workout for about 3 months and it’s going great. I’ve gone from 180 5x squat to 290. My bench, and press are both up about 30 lbs. The thing is, on the squat-bench-deadlift day, I’m just too tired to really deadlift and I end up failing on weight I should be nailing no problem. I was thinking about switching to doing cleans on both the “A” and “B” days, and then adding a friday (4th) workout with deadlift, overhead dumbell pulls, , curls and some ab work like hanging leg lifts.
My current body weight is 250 at 26% fat according to the electric grab-it-machine (yes I know it’s lame). I’m type 1 diabetic - this appears to actually help with strength gains but makes fat loss seriously hard. I’m 5’11" and 34 years old. My 3x5 lifts are currently:
Full Squat - 290
Bench - 235
Deadlift (1x5) - 335
Press - 155
Clean - I’m using 165 but am underweight because I’m not so comfortable with the lift yet
My current program is:
Sunday-Tues-Thurs
A - Squat 3x5
Bench 3x5
Deadlift 1x5
2 sets each of chin ups, bar dips & push ups to failure
B - Squat 3x5
Press 3x5
Clean 5x3
2 sets each of chin ups, bar dips & push ups to failure
I’m pretty sure I could deadlift 405 no problem if I came in well rested and did it first - which was why I was thinking about adding a 4th Friday workout. My main goal is to keep my numbers going up, which they’re currently not doing on deadlift since I’m too tired to max deadlift after setting a PR on squats and Bench. Any thoughts?