T Nation

Programming Advice?

ello. I have been looking for a new program as I have been doing strong lifts for about 6month now and I am borded of the workout and want to try something new i was looking online and found the following program
Day One

  1. Squats—50% of one-rep maximumx5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x1repx4sets

  2. Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 85%x1repx4sets

  3. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx1set

  4. Flat Dumbbell Bench Presses—10repsx5sets

  5. Standing Good Mornings—10repsx3sets

Day Two

  1. Deadlifts— 50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx5sets

  2. Bench Presses—50%x5repsx1set, 60%x5repsx1set, 70%x4repsx2sets, 80%x3repsx3sets, 70%x5repsx2sets, 60%x8repsx1set, 50%x10repsx1set

  3. Flat Dumbbell Bench Presses—10repsx5sets

  4. Deadlift Off Boxes—60%x5repsx1set, 70%x3repsx3sets, 80%x2repsx4sets

  5. Weighted Sit-Ups—10repsx3sets

Day Three

  1. Squats—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx4sets

  2. Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x1repx3sets

  3. Dips—10repsx4sets

  4. Seated good mornings

What are your options on swapping strong lifts for this program. Or would I better to move to mad cow or a 3day 5/3/1 program

I wouldn’t do the program you have written. It has nothing in it for your back at all, which is horrible for muscle development and for general health.

I think you’re better off doing 5/3/1 Beginner Prep School from 5/3/1 Forever or doing just the good ol’ 5/3/1 Triumvirate. They’re much more balanced and will get you great results while keeping you healthy enough to keep progressing.

Triumvirate link here: https://www.t-nation.com/workouts/531-how-to-build-pure-strength


Def go 5/3/1 BBB

I mean you got 12 sets of squats on your day 1 alone, 4 of them heavy singles. I don’t even come close to 90% till a week before I compete, and that’s like twice a year.

1 Like

Thank for the advise I will scrap that program then. With regards to 5/3/1 beginner prep should I be doing first set last or joker set with this or just do bbb.

Pick one and run it for at least 3 months. I did the BBB challenge when I started

1 Like

Yeah a 5x5 like Madcow or 5/31 triumvirate as above is a good choice

Also to add, it seems like you’re itching to push some PRs. 5/3/1 on the 5/3/1 days will get you there, but once you’ve put in the 3 months, maybe you can consider Texas Method and see how you like it.

Personally the volume day was too much for me and I had to do that on a weekend. I eventually went off program and split up my volume day. But it might not be so bad if you’ve built up the work capacity for it.

1 Like

Nice one cheers. Iv looked into texas method and like the idea of weekly progression so going it give it a go

I recommend you have a read of 12 ways to skin the Texas Method (Google it) because it gets unworkable fast and that will give you some strategies on how you can make it work.

1 Like

I gotta check that one out too. I dont see myself doing it ever again, but I made okay progress off of it

oh thanks for that link, he’s right when it comes to starting slow and not trying to buff those numbers up too quickly