After starting strength - AnabolicMinds.com

After starting strength

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    After starting strength


    I've been doing starting strength for about 8 months but am starting to hit walls. I enjoy the simplicity of it and I like going 3 days leaving me 2 for cardio. I am looking to do a recomp.

    I was thinking of switching to something like this, but not sure if I should just move on to a hypertrophy type routine.

    My long term goals are gain size and strength Id like to get a 300lbs squat and 225 lbs bench for reps

    Day 1
    Back Squat 3x5, 1x8
    Incline Bench press 3x5, 1x8
    Chin-ups 4x8-15

    Day 2
    Front squats 3x5, 1x8 OR Light Squat 2x5 (80% 5RM)
    Seated Press 3x5, 1x8
    SLDL 3x5, 1x8

    Day 3
    Squat 3x5, 1x8
    Incline Bench press 3x5, 1x8
    Row 3x5, 1x8

    Week B

    Day 1
    Squat 3x5, 1x8
    Seated Press 3x5, 1x8
    Chin-ups 4x8-15

    Day 2
    Front squats 3x5, 1x8 OR Light Squat 2x5 (80% 5RM)
    Incline Bench press 3x5, 1x8
    SLDL 3x5, 1x8

    Day 3
    Squat 3x5, 1x8
    Seated Press 3x5, 1x8
    Row 3x5, 1x8
    Check out my training log @ http://anabolicminds.com/forum/workout-logs/178943-ss-5x5-whatever.html

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    You can keep doing the base of it, but you should add in heavy core work and postural correction.
    M.Ed. Ex Phys
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    not too sound like an idiot but by core and postural are you talking ab work, crunches , hypers, plank? I definitely feel ready for a change 8 months of squatting 3x per week is starting to take its toll on me
    Check out my training log @ http://anabolicminds.com/forum/workout-logs/178943-ss-5x5-whatever.html
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    If you want to get stronger it doesn't mean stick with the same exercises. Switch up your routine for a few weeks and than go back to your heavy lifts. Once or twice a month I like to shock my legs from my normal routine so I will do 4 sets of leg extensions to warmup the legs and knee joints and go into 6-8 circuit sets of Leg Press, Leg Curl and Calf Raise.. After the circuit 3 sets of Barbell Squats and I always come back stronger the following week on my usual routine
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    Quote Originally Posted by shovelhead76 View Post
    not too sound like an idiot but by core and postural are you talking ab work, crunches , hypers, plank? I definitely feel ready for a change 8 months of squatting 3x per week is starting to take its toll on me
    Postural correction is mainly upper/mid-trap work such as facepulls, band pullaparts, rear flys, etc.

    Core work in this instance would be heavy ass standing cable crunches and decline situps. You should be incorporating some more posterior chain work in as well such as hyperextensions, good mornings, glute-ham raises, etc.
    M.Ed. Ex Phys
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    excellent thanks for the advice One of my issues is I workout at home so I will have to get creative with dumbells for some of this
    Check out my training log @ http://anabolicminds.com/forum/workout-logs/178943-ss-5x5-whatever.html
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