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Weightlifting Program Recommendation

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  • Weightlifting Program Recommendation

    My crossfit coach recently changed the programming to include a lot of running because he realized that a lot of his top athletes have crappy cardio endurance. While I enjoy running, I prefer to do it mostly outside of crossfit. Anyway, I feel like all that running has displaced a lot of weight lifting, and I'm disturbed by it enough that I feel like I need to supplement crossfit with some kind of lifting program on my own. (Whereas, in the past, I supplemented crossfit with running on my own, which I prefer, since I could just go out and run a couple miles in the evening if I felt like it. Lifting on my own is much more annoying.)

    So now I'm trying to pick a program. I'm thinking either Stronglifts or Wendler's 5/3/1. Both are simple. Now, before you recommend Starting Strength, let me point out that I actually bought that book a while ago but never read it. I flipped through it and didn't see a program anywhere. Perhaps the program is hidden amidst all that stuff about form and biomechanics (which I have a hard time understanding anyway--my spatial intelligence is dismal--I can neither be an engineer nor a personal trainer, apparently). I packed away the book, and it's now in a pod en route to CA so I don't have access to it anymore.

    Both Stronglifts and Wendler are posted online so I was able to find them. I have some questions about each of them. For Stronglifts, it doesn't say what weight you're supposed to be doing your sets of 5 at. What percentage of your 1RM? Do you make each set progressively heavier, or do you stay at the same weight for all 5 sets? (I just looked at the website--didn't read the ebook--so sorry if it's explained in the ebook. I don't really enjoy reading about workout programs.)

    For Wendler, it doesn't say how heavy the 5/3/1 sets are supposed to be. In the comments, someone said something that implied that it's 75%/85%/95%. Is that the case?

    And, finally, which one do you recommend? Thanks a bunch!

    My journal

  • #2
    Starting Strength routine is online too. blackironbeast.com has a lot of programs. Check it out, brah.
    The Champagne of Beards

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    • #3
      Oh, cool! That's much simpler than the book.

      But it says that the book explains how to figure out what weights to use. I don't have the book right now. Can someone just tell me? Is it in terms of your 1RM. I know my 1RMs (approximately, anyway - I'm still improving pretty fast so the 1RMs become outdated pretty quickly, but it's close enough) for all of the Phase 1 lifts. Now I see why people say that he's obsessed with squats!

      My journal

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      • #4
        Your first session, start with the empty bar. Squat it 5 times. If you can do so without the bar slowing down at all, add 5 or 10 lbs. Keep adding weight incrementally and squatting 5 reps. The first set where the bar slows down is your first work set. Do 3 work sets. That's your first squat workout. Now do the same for press or bench. Only 1 set of 5 for deads. Add 5 lbs to each lift each time you do them. For a lady, you will want to switch shortly to only adding 2.5 lbs to press and possibly bench.

        Does that help?
        The Champagne of Beards

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        • #5
          Originally posted by diene View Post
          Oh, cool! That's much simpler than the book.

          But it says that the book explains how to figure out what weights to use. I don't have the book right now. Can someone just tell me? Is it in terms of your 1RM. I know my 1RMs (approximately, anyway - I'm still improving pretty fast so the 1RMs become outdated pretty quickly, but it's close enough) for all of the Phase 1 lifts. Now I see why people say that he's obsessed with squats!
          Start with the bar - always. Once you do a two sets of five with the bar, increase the weight a little, and do a few more. Keep doing this until the weight starts to feel kind of heavy, do a set of five, and that is your first workout. Do not look for your 1RM when you're learning how to do the lifts.

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          • #6
            Originally posted by RichMahogany View Post
            Your first session, start with the empty bar. Squat it 5 times. If you can do so without the bar slowing down at all, add 5 or 10 lbs. The first set where the bar slows down is your first work set. Do 3 work sets. That's your first squat workout. Now do the same for press or bench. Only 1 set of 5 for deads. Add 5 lbs to each lift each time you do them. For a lady, you will want to switch shortly to only adding 2.5 lbs to press and possibly bench.

            Does that help?
            Bastard! You beat me to it this time! Have you been doing more power cleans?

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            • #7
              Originally posted by quikky View Post
              Bastard! You beat me to it this time! Have you been doing more power cleans?
              For a change. There's a reason your name's "quikky." (That's what she said).

              Yup. Typing way more exposively now due to all the power cleans.
              The Champagne of Beards

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              • #8
                Thanks! That was very helpful!

                My journal

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                • #9
                  Originally posted by RichMahogany View Post
                  For a change. There's a reason your name's "quikky." (That's what she said).

                  Yup. Typing way more exposively now due to all the power cleans.
                  I might have to change my name to "slowwy" if this continues

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                  • #10
                    Originally posted by RichMahogany View Post
                    For a change. There's a reason your name's "quikky." (That's what she said).

                    Yup. Typing way more exposively now due to all the power cleans.
                    hehe

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                    • #11
                      You're the guy that's going to come to me with his spine in his hands and ask me why your back hurts when you're doing your good morning squats. "Well someone who read starting strength told me this is the way they're supposed to be done!" Yes this is a true story! All except the spine.

                      Bad Broseph! Read the books and understand them. If you're not willing to read then go to a gym and get a trainer. Don't take short cuts! These guys here have read the books and know the ques, you don't and you need to learn what they are. There is no cliff notes version.

                      Otherwise take an insurance policy out for your back and make it payable to Iron Will. I'd like to renovate my house.

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                      • #12
                        Um, I learned those lifts at crossfit. My issue is not with proper form, which I know can't really be taught over the internet. Well, maybe with videos, which don't work well for me anyway. I already learned the proper form, at least for the basic lifts that we're talking about here. And I think that should be obvious from my original post.

                        All I wanted was a program to follow.

                        My journal

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                        • #13
                          Originally posted by diene View Post
                          Um, I learned those lifts at crossfit. My issue is not with proper form, which I know can't really be taught over the internet. Well, maybe with videos, which don't work well for me anyway. I already learned the proper form, at least for the basic lifts that we're talking about here. And I think that should be obvious from my original post.

                          All I wanted was a program to follow.
                          Sorry Diene I read you learned at crossfit.

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                          • #14
                            have you seen these?

                            <wrong thread>

                            Weightlifting Performance Standards
                            Last edited by bcbcbc2; 09-26-2013, 04:59 PM.

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                            • #15
                              Originally posted by Iron Will View Post
                              Sorry Diene I read you learned at crossfit.
                              apply-cold-water-to-the-burned-area.jpg
                              Madam von Sassypants is journaling and shiz.
                              Frequently found there: links to delicious recipes, overenthusiasm, swear words, constant conflict from working for a craft brewery, and overall, the perspective of a lady who's been primal for over two years and is finally tackling an 18-month-old plateau.

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