*PLEASE PLEASE PLEASE, ONLY COMMENT IF YOU CONSIDER YOURSELF TO BE AN ADVANCED LIFTER. I HAVE NO INTEREST IN YOUR OPINION IF YOU THINK YOU CAN GIVE ONE BECAUSE YOU'VE READ STARTING STRENGTH OR BECAUSE YOU'VE FOLLOWED ONE OR TWO WORKOUT ROUTINES OVER THE PAST 6 MONTHS. SAVE ME AND THE THOUSANDS OF PEOPLE WHO COME ACROSS THIS THREAD TIME FROM READING GARBAGE, AND AT THE SAME TIME FEEL GOOD ABOUT ADDING LESS CRAP TO THE INTERNETS.
I did a program which most people on these forums would say is a ripoff of 5/3/1, but I thought it was great. Anyways, I'm only saying this so that you know I'm not a complete beginner (also see my lift numbers), but I am somewhat of a beginner/novice I suppose.
The program I'm now on is based on Martin Berkhan's program and uses the concept of reverse pyramid training around 4 main exercises: squat, chinups, bench press, and squat. The most important set is the first, the second one is +1 rep minus 10% weight, and the third +1 more rep minus another 10%. Once the upper rep range has been hit for the first set, the weight can move up in the next workout. For example, the deadlift rep range is 3-5. So if I hit 300lb x 4, in the next set I take 10% off and add one more weight. THen in the next workout, IF and only IF I do 300lb x 5 in the first set, then in my next workout the following week I can move up to 305lb.
My goal is to become stronger and gain some muscle mass.
The first number indicated the # of sets, second number is # of reps.
Mondays (Deadlift and Chinup day)
Deadlifts 2 x 3-5
Chinups 3 x 4-6
BB Bent Over Row: 3 x 5
Bench Press 3 x 6-8
Overhead press 3 x 6-8
Inclined Bench Press 3 x 5 or 6
Tricep dips: 2 x 8-12 reps
Some shrug exercise x 2 sets of 8-12 reps
BB Back Squat 3 x 4-6
Hip Thrusts 3 x 6-8
Front Squat 3 x 8 (I keep switching this exercise. I think it would be better to work on my hamstrings, like with stiff-legged deadlifts).
Some calf raise exercise of 2 sets x 8-12 reps (usually lever standing calf raise)
Deadlift: 300lb x 5 before my grip fails. With straps, I can pull easily do the same plus 25-35lb.
Chinups: Bodyweight (160lb) + 95lb = 255lb x 1, and BW + 55 = 215lb x 6 (done 5 minutes after deadlifts)
Bench Press; 170lb x 6 or 7
Overhead Press: 100lb x 5 (done 4 minutes after bench press)
BB Back Squat: 245lb x 6 (this is a low bar squat, so the # is probably lower if I did a high bar squat) (I also go a bit more than just below parallel).