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Hi guys, I'm doing a modified Starting Strength workout routine where I replaced two of the exercises because I couldn't stand doing them. I really like bodyweight work, and was wondering if these are good replacements:
Workout A:
5x5 Squats
5x5 Bench
5x5 Chin-Up
Workout B:
5x5 Squats
1x5 Deadlift
3x3 Handstand-Pushup
I alternate between the two workouts. What I'm looking for is if my routine is sufficient, and I'm also wondering how to add progression to the chin-ups and hand-stand pushups (once I can get it to 5x5).
I'm currently 135 lbs (61 kg) and 5'11" (180 cm) and my squat is at 140 lbs 5x5, bench is 90 lbs 5x5, deadlift 145 lbs 5x5.
Another problem I have is with my diet, can anyone recommend a good site for super simple healthy recipies? I hate cooking and cleaning up so the simpler the better :D
Anyway, thanks for any responses!
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On July 27 2012 12:06 Najda wrote:
Hi guys, I'm doing a modified Starting Strength workout routine where I replaced two of the exercises because I couldn't stand doing them. I really like bodyweight work, and was wondering if these are good replacements:
Workout A:
5x5 Squats
5x5 Bench
5x5 Chin-Up
Workout B:
5x5 Squats
1x5 Deadlift
3x3 Handstand-Pushup
I alternate between the two workouts. What I'm looking for is if my routine is sufficient, and I'm also wondering how to add progression to the chin-ups and hand-stand pushups (once I can get it to 5x5).
I'm currently 135 lbs (61 kg) and 5'11" (180 cm) and my squat is at 140 lbs 5x5, bench is 90 lbs 5x5, deadlift 145 lbs 5x5.
Another problem I have is with my diet, can anyone recommend a good site for super simple healthy recipies? I hate cooking and cleaning up so the simpler the better :D
Anyway, thanks for any responses!
I can kind of understand getting rid of power cleans, but why on earth did you get rid of OHP? Also, 5x5 is more Stronglifts than Starting Strength but I don't honestly think it will matter with the weights you're starting at. I'm glad you decided to not get rid of squat and dl, at least 
I'm going to be entirely honest with you about diet here (I'm assuming your goal is mass/muscle gain) I literally ate EVERYTHING. I was the god damn cookie monster, just minus the only cookies part. I don't think you need to worry too much about the "healthy recipes" thing. You'll find someone with a differing opinion and my evidence is entirely anecdotal, just felt I should let you know that I got great results just eating everything in sight.
Edit: To answer the progression on chin-ups/hand stands the bodyweight thread should point you in the right direction, but I know for chin-ups you can start wearing a weighted belt and look hella badass 
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On July 27 2012 12:06 Najda wrote:
Hi guys, I'm doing a modified Starting Strength workout routine where I replaced two of the exercises because I couldn't stand doing them. I really like bodyweight work, and was wondering if these are good replacements:
Workout A:
5x5 Squats
5x5 Bench
5x5 Chin-Up
Workout B:
5x5 Squats
1x5 Deadlift
3x3 Handstand-Pushup
I alternate between the two workouts. What I'm looking for is if my routine is sufficient, and I'm also wondering how to add progression to the chin-ups and hand-stand pushups (once I can get it to 5x5).
I'm currently 135 lbs (61 kg) and 5'11" (180 cm) and my squat is at 140 lbs 5x5, bench is 90 lbs 5x5, deadlift 145 lbs 5x5.
Another problem I have is with my diet, can anyone recommend a good site for super simple healthy recipies? I hate cooking and cleaning up so the simpler the better :D
Anyway, thanks for any responses! Have you checked out this link from the bodyweight training thread? This helped me a lot when structuring a program for myself.
http://www.eatmoveimprove.com/2012/04/integrating-bodyweight-and-barbell-training/
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On July 27 2012 10:59 Ludrik wrote:I can't wait to goto japan in december so I might pick myself up one of these. I'm sure it develops some strong hip drive! Onto more serious business. I've decided to commit myself to some smolov pain for the next few months. My current squat max is 120kg (did 125kg about 1 month ago, but have gone backwards since) and my goal for the end of the base mesocycle is 140kg (3 plates wooo!). I'm just wondering if anyone who's done smolov has any good pointers? In particular I'm wondering what kind of routine to combine with it. I'm looking to do a 5x5 routine 2-3 times per week to bring my bench up (which is currently abysmall). I'm actually toying with the idea of doing this tues and thurs, while squatting Mon, Wed, Fri, Sat. Any thoughts on this, or should I just dedicate those days to pure recovery? My main reason for wanting to do that is mostly due to time constraints (I'm able to do frequent sessions, but they can only be about an hour max).
I've done smolov base cycle twice (from 150 to 170, and from 175 to will know tomorrow). First time I tried to keep benching after squat, but it just fucking blows so I ditched it. This time I just did push/upper pull on both tueday/thursday. Smolov was so hard it was fucking painful to even stretch, I did cause I had to but I just wanted to crawl into my bed and cuddle.
There is no way you can do saturday and mb even friday in less than an hour, given a light warm up and asuming u stretch outside gym. Its just fucking impossible to get the 10 sets done without resting at least 4-5 mins (by the 3rd week I took like 7 mins, and 8-9 for last 2 sets). Another thing would be that monday/wednesday are easy on the legs but tought on the lower back, while friday and saturday are heavy on the legs and easy for the back (might just be my experience though)
I don't think you are strong enough where smolov is worth it. I think 2x bodyweight is the minimum point at which it is a good program. Where you are at, I would try something like what funkie is doing (work up to heavy single, reduce 30% weight and to triples with 10kg jumps, then 2 light 5 rep sets). My advice would be to spend time doing heavy squats (I assume u have been doing sets of 5 lately so singles, doubles and triples will deliver progress) and then do base cycle of smolov only.
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On July 27 2012 12:06 Najda wrote:
Hi guys, I'm doing a modified Starting Strength workout routine where I replaced two of the exercises because I couldn't stand doing them. I really like bodyweight work, and was wondering if these are good replacements:
Workout A:
5x5 Squats
5x5 Bench
5x5 Chin-Up
Workout B:
5x5 Squats
1x5 Deadlift
3x3 Handstand-Pushup
I alternate between the two workouts. What I'm looking for is if my routine is sufficient, and I'm also wondering how to add progression to the chin-ups and hand-stand pushups (once I can get it to 5x5).
I'm currently 135 lbs (61 kg) and 5'11" (180 cm) and my squat is at 140 lbs 5x5, bench is 90 lbs 5x5, deadlift 145 lbs 5x5.
Another problem I have is with my diet, can anyone recommend a good site for super simple healthy recipies? I hate cooking and cleaning up so the simpler the better :D
Anyway, thanks for any responses!
I like this programm very much. If you just don't like OHP and Power Cleans, these are good replacements. As long as you add weight to the Chin-Ups and more and more reps to the HSPU (or a more difficult variation).
I am a big sucker for combining resistance and bodyweight training.
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been soooooooooooooooo depressed and fucked. i swear this Champix anti-smoking drug im taking makes you feel like life isnt worth living. but i feel like that most of the time anyway (in phases) so its hard to tell.
today:
bit of stretch
ohp 45kg 6-5-5-3 then like 5 sets at 40kg, almost fainting at some point
power clean warmup getting dizzy, give up around 50kg
bench few at 40-60kg
shopping - peanut butter, cleaning products
overall a big fuck you to everything
oh the quitting smoking is okay i guess. i had like 1 a day the past 3 days and barely notice (due to the drug). but other than that i've spent 90% of the time in bed wondering why i bother to breathe. the thing that keeps me going (barely) is knowing that ive been through it all before 1000x and know that you always come out the other side randomly at some point, so avoid making things worse by yourself as best you can
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On July 27 2012 18:50 FFGenerations wrote:
been soooooooooooooooo depressed and fucked. i swear this Champix anti-smoking drug im taking makes you feel like life isnt worth living. but i feel like that most of the time anyway (in phases) so its hard to tell.
today:
bit of stretch
ohp 45kg 6-5-5-3 then like 5 sets at 40kg, almost fainting at some point
power clean warmup getting dizzy, give up around 50kg
bench few at 40-60kg
shopping - peanut butter, cleaning products
overall a big fuck you to everything
oh the quitting smoking is okay i guess. i had like 1 a day the past 3 days and barely notice (due to the drug). but other than that i've spent 90% of the time in bed wondering why i bother to breathe. the thing that keeps me going (barely) is knowing that ive been through it all before 1000x and know that you always come out the other side randomly at some point, so avoid making things worse by yourself as best you can
It does:
http://www.champixinfo.co.uk/side-effects-contraindications.shtml
Managed a decent workout yesterday, was so stupidly hot in the gym i nearly died by the end.
Pullups: 5x3 BW + 20kg
Dips: 5 x 5 BW + 30kg
Finding pullups harder, like adding anymore than 20kg feels like part of my back is just ripping. Pretty painful too. Maybe try something else to increase the back strength?
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I've never really understood "glute squeezing". I've read that it's important to do it when OHPing and have tried doing it but I think I got the idea wrong lol. It feels like I'm just preventing some pervert from thrusting a finger up in my ass as opposed to helping my lift rofl. Can someone link me to a great OHP proper technique video?
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On July 27 2012 18:50 FFGenerations wrote:
been soooooooooooooooo depressed and fucked. i swear this Champix anti-smoking drug im taking makes you feel like life isnt worth living. but i feel like that most of the time anyway (in phases) so its hard to tell.
today:
bit of stretch
ohp 45kg 6-5-5-3 then like 5 sets at 40kg, almost fainting at some point
power clean warmup getting dizzy, give up around 50kg
bench few at 40-60kg
shopping - peanut butter, cleaning products
overall a big fuck you to everything
oh the quitting smoking is okay i guess. i had like 1 a day the past 3 days and barely notice (due to the drug). but other than that i've spent 90% of the time in bed wondering why i bother to breathe. the thing that keeps me going (barely) is knowing that ive been through it all before 1000x and know that you always come out the other side randomly at some point, so avoid making things worse by yourself as best you can
Keep at it!
Squatted for the first time in like a month just because of sports and injuries and basically just out of the routine. The DOMS are back XD Feels good though. I will get to 2x bw squat in a year's time!
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Zurich15329 Posts
Nice compliment from company masseur: Usually I have to tell everyone here 'there just isn't enough muscle mass' - but I could study anatomy on your back!
Nice
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On July 27 2012 22:31 zatic wrote:Nice compliment from company masseur: Usually I have to tell everyone here 'there just isn't enough muscle mass' - but I could study anatomy on your back! Nice
Hahaha very nice! Got to love moments like that ^^
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On July 27 2012 23:08 mordek wrote:Show nested quote +On July 27 2012 22:31 zatic wrote:Nice compliment from company masseur: Usually I have to tell everyone here 'there just isn't enough muscle mass' - but I could study anatomy on your back! Nice Hahaha very nice! Got to love moments like that ^^
No homo.
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I weighed 180, cut for a few months down to 165, took me a while since it was my first real cut and I wasn't entirely sure how to do it at first.
Started bulking and took creatine for the first time three weeks ago. Just weighed myself, I'm up 20 pounds at 185. Been lifting six days a week.
Am I eating too much...?
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On July 27 2012 22:31 zatic wrote:Nice compliment from company masseur: Usually I have to tell everyone here 'there just isn't enough muscle mass' - but I could study anatomy on your back! Nice
Like a (no homo) BAWS.
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On July 28 2012 00:33 APurpleCow wrote:
I weighed 180, cut for a few months down to 165, took me a while since it was my first real cut and I wasn't entirely sure how to do it at first.
Started bulking and took creatine for the first time three weeks ago. Just weighed myself, I'm up 20 pounds at 185. Been lifting six days a week.
Am I eating too much...?
What are your goals? What does lifting six days a week look like for you? I mean if you are putting on muscle and gained 20 lbs 3 weeks I'd be jealous...
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South Africa4316 Posts
On July 28 2012 00:33 APurpleCow wrote:
I weighed 180, cut for a few months down to 165, took me a while since it was my first real cut and I wasn't entirely sure how to do it at first.
Started bulking and took creatine for the first time three weeks ago. Just weighed myself, I'm up 20 pounds at 185. Been lifting six days a week.
Am I eating too much...?
Exactly how much are you eating (in terms of calories)?
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On July 27 2012 21:51 Raidern wrote:
I've never really understood "glute squeezing". I've read that it's important to do it when OHPing and have tried doing it but I think I got the idea wrong lol. It feels like I'm just preventing some pervert from thrusting a finger up in my ass as opposed to helping my lift rofl. Can someone link me to a great OHP proper technique video?
I'm laughing harder than I should be at this :D
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sounds like there's some inaccuracy there somewhere, like water content or idk what. you say you put on 9kg in 3 weeks...
if you are eating 500kcal above maintenance per day then you should put on 1 lb per week (excluding muscle i guess) . to put on 6 lbs per week is .. well if your maintence is 2500kcal then you've been eating 5500kcal per day :o
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On July 27 2012 18:50 FFGenerations wrote:
been soooooooooooooooo depressed and fucked. i swear this Champix anti-smoking drug im taking makes you feel like life isnt worth living. but i feel like that most of the time anyway (in phases) so its hard to tell.
today:
bit of stretch
ohp 45kg 6-5-5-3 then like 5 sets at 40kg, almost fainting at some point
power clean warmup getting dizzy, give up around 50kg
bench few at 40-60kg
shopping - peanut butter, cleaning products
overall a big fuck you to everything
oh the quitting smoking is okay i guess. i had like 1 a day the past 3 days and barely notice (due to the drug). but other than that i've spent 90% of the time in bed wondering why i bother to breathe. the thing that keeps me going (barely) is knowing that ive been through it all before 1000x and know that you always come out the other side randomly at some point, so avoid making things worse by yourself as best you can
You're not just going to come out the other side; you're going to explode out of the wall like some kind of scifi B-movie monster. And you've got the fine denizens of this board behind you the whole way. Keep fighting the good fight!
On July 27 2012 21:51 Raidern wrote:
I've never really understood "glute squeezing". I've read that it's important to do it when OHPing and have tried doing it but I think I got the idea wrong lol. It feels like I'm just preventing some pervert from thrusting a finger up in my ass as opposed to helping my lift rofl. Can someone link me to a great OHP proper technique video?
Ass-fingering prevention is...oh, 35% of the reason for the glute squeezing. The other 65% is to provide a counterbalancing force to the ab squeezing that should be occurring. All of this is to provide stability and improved balance to the lower body and torso as you're pressing the weight up, despite the inevitable layback.
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On July 28 2012 01:17 mordek wrote:Show nested quote +On July 28 2012 00:33 APurpleCow wrote:
I weighed 180, cut for a few months down to 165, took me a while since it was my first real cut and I wasn't entirely sure how to do it at first.
Started bulking and took creatine for the first time three weeks ago. Just weighed myself, I'm up 20 pounds at 185. Been lifting six days a week.
Am I eating too much...? What are your goals? What does lifting six days a week look like for you? I mean if you are putting on muscle and gained 20 lbs 3 weeks I'd be jealous...
Just trying to gain strength. Did smolov+5/3/1BBB for OHP and bench on two of the three off days.
Definitely wasn't 20 pounds of muscle. I know that's beyond impossible.
Haven't really noticed much of a difference in appearance, but I didn't take a picture before I started and I think I was in the 13% body fat range, just before abs start to appear, where it's hard to notice a small gain in body fat levels.
How much water weight could creatine put on?
I'll try to keep close track of how much I eat today.
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EPT
