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Suggestions to spice up lifting sessions

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  • Suggestions to spice up lifting sessions

    I've tinkered with the Stronglifts 5x5 model for a couple of months, but despite the fact that I've gotten a lot stronger, I'm growing pretty bored with it. Last week I tried an adapted "300 workout" (subbing out the pull-ups for the one-armed dumbbell leaning rows) and actually had a blast doing it. My problem is that I find the 300 workout to be more of an endurance and not so much a strength thing.. I mean, we're talking 50 deadlifts at 135lbs.

    For those Groks and Grokettes who love to lift, what's your routine?

    If it matters, my stats: I'm a ~5'6", 145lbs, 20-y.o. strong Grokette. I used to weigh in the 130s, but decided to increase my BF% for health reasons so I'm not interested in losing weight. My goals with the lifting are to get stronger, build some more muscle and just continue to feel healthy and confident generally.

  • #2

    Try plyometric exercises. Bursts of movement and strength. So, pushups where your hands come off the floor, jump squats and high box jumps (one legged, even), get a heavy sandbag or something and throw it as far as you can.

    You lousy kids! Get off my savannah!


    • #3

      Do you own a kettlebell? I used to get easily bored with my workouts until I got one- now those things are my new love. Good for swings, get ups, etc..


      • #4

        Do you lift at home or in a gym?


        • #5

          Try playing salsa music


          • #6

            Thanks to all for your input. arthurb999, salsa music might be just what I need ;-)

            I lift in a gym. This morning I did 5x5 squats (which zapped me), 2x5 deadlifts, 5x5 dumbbell press, a couple of bent-over rows.. it was a good workout.

            What are some of your personal routines?


            • #7

              There's a general misconception about the 300 workout: It was not intended to be a workout, it was merely a one-time challenge to the people who had gone through training for the movie!

              But back to the main question..

              I workout six days a week, six different routines. Here's an example of my Deadlift routine. I go up in weight 3 reps per set till I hit my 1-rep max. For example:

              80x3 (warm up)







              But it doesn't always look like that; I really go with how strong I feel that day. Sometimes I'm feeling weak from doing glute-ham raises the day before, so I might just do a few sets at 135. Another day I might feel killer strong and I go up to 245.

              And then when I'm done with that, I see how much gas I've got left in the tank for something else to kill the time till my husband is ready to go down to the gym to play "chicken ball" for half an hour. (Which is sort of like handball, but we play with an agility/reaction ball.)

              That's just one example. The next day I do medicine ball slams and jumprope in the gym. Another day I grab the 350-lb dumbbell cart and push and pull it around as fast as I can interspersed with some kicking exercises.

              But your main question was about lifting, which I only do 2 or 3 times a week. The answer is that I don't stick to a routine, I do what I feel like, or I work on something that I know I've been neglecting lately.

              If you want more actual routines than you can shake a stick at, check out


              • #8

                crossfit football may be what you're looking for. Every day you have a strength workout, which might be 3x5 squats or something simular, then you have a metcon workout that may look something like as many round possible in 20 minutes of 135 clean x 5 and 10 burpees. I've been following this for a while and am not bored and I'm getting stronger...all in all some amazing results.


                • #9

                  Thanks for sharing your routines, dragonmamma and Travis.

                  I plan to incorporate that deadlift sequence into my workouts. It looks fun! I'll also check out and crossfit football.

                  Another question: What's the general consensus on working out when sore? I was reading a Stronglifts forum the other day and most of the posters were advocating to lift even when sore, i.e. go ahead with your normal squat routine even with aching quads.

                  Does working out already sore muscles preclude the ability of one's body to repair fully and thus get stronger? Is DOMS just a lactic acid build-up and not reason enough to delay a lifting day?


                  • #10

                    I lift with AC/DC blasting lol

                    and then I switch it up, Weights, kettlebells, bulgarian training bag, slosh pipe, lifting heavy things around the yard ...I just Grok it up! xoox Darlene


                    • #11

                      I lift once a week, 1 rep for 5-10 seconds. Each week I expect the weight to go up. This week I'll trying for,

                      lats 380lbs

                      hams strings 115 each

                      leg press 405

                      dead lift 425

                      Bench press neck width 295

                      bench press shoulder width 335

                      fore arm flex 235

                      fore arm ext. 255

                      Shrugs 385

                      curl 245

                      shoulder press 245

                      squat 455


                      • #12

                        If I didn't lift when I was sore, I'd only get in one workout a week!

                        The thing is, I'll often start out sore, but feel great by the time my workout is done.


                        • #13

                          I started w stronglifts 5x5. It is great introduction to barbell training but one thing I don't like about the program is that Mehdi treats the program like "The Bible" (don't stray or only bad things will happen) which is naive and conceited. In a recent article


                          Thibs from Tmuscle does a good job explaining why structured programs are so limited in their application; they are not real, they are human constructions. Although the article focuses on the performance aspect of programs and training I think this totally applies to interest in ones training too. You have to be able to recognize why you are doing what you are doing in the weight room and if it is producing the intended effect. SL 5x5 is a great foundation program but it gets boring because it is not designed to be interesting...and because it is a foundation. Even mixing up the set/rep structure can make it way more interesting if you have the desire to play with it. Rapid wave sets, ramp up sets, singles, doubles, speed reps, pause reps can be knew and stimulating physically and mentally. Immersing yourself in a new strength disciple like kettlebells, old time strongman lifts, contemporary strongman lifts, velocity and power training, highland games and oly lifting can give you an totally different perspective on strength training even if you decide not to stick with it