[Gary10k]

Hello, have been doing SS since just after Christmas and made some nice strength gains in the main lifts (weight barley went up despite a good diet, but I am dubious about taking weight gaining shakes so maybe that's my downfall) And will defo go back to something similar in the future. Now I have two months before I go away for summer and want to, for lack of a better word, improve my "beach body". Not so worried about increasing my lifts, I will work on that when I return.

Now, I know there isn't any "get ripped in 6 weeks" programs that safely work, nor am I going to get massive in two months. So which would be the best workout regime to continue down? I found this one:
------------------
Monday- Back/Biceps
Deadlifts 4x5-8
Rows 4x5-8
Chinups or Pullups 4x8
Barbell Curls 4x8-12

Wednesday-Chest/Triceps
Bench Press 4x5-8
Incline Bench Press 3x8-12
Dips 3x8
Skullcrushers or Close Grip BP 4x8-12

Friday- Legs/Shoulders
Squats 4x5-8
SLDL or Leg Curl (do this if lower back recovery is issue) 4x8-12
Calf Raises 4x12
Military Press- 4x5-8
-------------------------------------

Thoughts/opinions?


Ps for those who care, currently 3x5:
Height: 5'9
Weight: 75kg
Dead: 120kg (tried 130kg today for the first time, but found it a bit much)
Squat: 100kg
Bench: 80kg

[BKS]

Seems fairly standard to me which is to say it should be fine with the right weights

Though I'd never deadlift 4x5-8- unless I count warm ups as sets. I see deadlift as one of those few things where it's always best to do a few heavy ones

[desijut]

If you're looking for a beach body, you need to be eating less. Diet is the biggest factor for being ripped, need to get that bodyfat % down.

Beastly bench for time duration, i started before you by a few weeks but my bench is 65kg! Saying that my other two are higher.

I would carry on with SS but intake less calories. How much do you weigh?

[Dark Horse]

Wtf man...

I'm deadlifting and squatting more than you but my bench is only 42.5kg. (not sure if your including the bar in the weight)

And how come you only want to run SS for such a short amount of time? I was planning on doing atleast 6 months but probably a year, simply because the "the aggressive rate of progression that it permits would be foolish to waste, not to mention it's taking full advantage of "noob gains".

[BKS]

(Original post by Dark Horse)
I'm deadlifting and squatting more than you but my bench is only 42.5kg. (not sure if your including the bar in the weight)

Why would you not include the weight on the bar? You lift the bar too, therefore it's weight included in the lift.

If you are still at noob gains don't worry much about how well your lifts compare. Just keep working at it and they'll go up. It probably means your upper body started weaker and/or your bench technique is worse. And everyone has preferred and less preferred lifts anyway.

[Dark Horse]

Bench technique must be worse because I don't do it as often as the squat. Fair enough I deadlift even less than bench press but deadlift is always the highest.

And I'm not sure how much the bar weighs so I don't include it when I'm recording the weights. As long as I omit it every time it doesn't really matter.

[BKS]

(Original post by Dark Horse)
Bench technique must be worse because I don't do it as often as the squat. Fair enough I deadlift even less than bench press but deadlift is always the highest.

And I'm not sure how much the bar weighs so I don't include it when I'm recording the weights. As long as I omit it every time it doesn't really matter.

If you deadlift less than you bench then you [i]really[i] shouldn't be comparing yourself to others. For someone who's trained long term then deadlift should be in the region of bench + your body weight (but don't take that as some rule, just to give you a idea). You need to focus on getting stronger rather than what anyone else can lift

Yeah but it means you can't compare with others. In most cases it'll be 20kg

[moh89]

is starting strength another name for 5x5 stronglifts??

I too started just under 3 months ago, but I want to take a break and start cutting because the workout has put my body through quite a lot. not sure which workout would be best to get ripped.

I agree with BKS i would only do 2 warm up sets and one main for deadlifts.

i found this workout which is similar to the one you posted

http://www.bodybuilding.com/fun/south1.htm

my stats:
all are 5x5
Squat: 145kg
bench: 90kg
deadlift: 155kg
standing press: 50kg
row: 60Kg

[BKS]

(Original post by moh89)
is starting strength another name for 5x5 stronglifts??

No, starting strength is by Rippetoe

[moh89]

(Original post by BKS)
No, starting strength is by Rippetoe

yeah I just looked it up, stronglifts is just a slight variation of Rippetoes original routine. Changing 3x5 to 5x5.

[TZ421]

(Original post by moh89)
yeah I just looked it up, stronglifts is just a slight variation of Rippetoes original routine. Changing 3x5 to 5x5.

It's actually quite a big varitation on Ripps routine. I've been running SL5X5 for about 2 months now, and will post a report up herer aftrer 6 months on the ladder of strength. I already lost body fat, my strength is going up, seeing more definition in my legs.

feelsgoodman.

[Gary10k]

(Original post by desijut)
If you're looking for a beach body, you need to be eating less. Diet is the biggest factor for being ripped, need to get that bodyfat % down.

Beastly bench for time duration, i started before you by a few weeks but my bench is 65kg! Saying that my other two are higher.

I would carry on with SS but intake less calories. How much do you weigh?

(Original post by Dark Horse)
Wtf man...

I'm deadlifting and squatting more than you but my bench is only 42.5kg. (not sure if your including the bar in the weight)

And how come you only want to run SS for such a short amount of time? I was planning on doing atleast 6 months but probably a year, simply because the "the aggressive rate of progression that it permits would be foolish to waste, not to mention it's taking full advantage of "noob gains".

Only weigh 75kgish. My bench has always been high, hence why I started SS to get a balance in my lifts.

Not sure if SS and a less calories would be counter productive. Going to cut carbs late at night etc. Like I said will totally continue with SS after summer.

Also, always include the weight of the bar!

(Original post by BKS)
Why would you not include the weight on the bar? You lift the bar too, therefore it's weight included in the lift.

If you are still at noob gains don't worry much about how well your lifts compare. Just keep working at it and they'll go up. It probably means your upper body started weaker and/or your bench technique is worse. And everyone has preferred and less preferred lifts anyway.

BKS, whats your thoughts on the routine?

[BKS]

(Original post by Gary10k)
BKS, whats your thoughts on the routine?

(Original post by BKS)
Seems fairly standard to me which is to say it should be fine with the right weights

Though I'd never deadlift 4x5-8- unless I count warm ups as sets. I see deadlift as one of those few things where it's always best to do a few heavy ones

You want something other than that?

[Gary10k]

(Original post by BKS)
You want something other than that?

lol never seen that first post was you. Sorry

[Dark Horse]

(Original post by BKS)
If you deadlift less than you bench then you [i]really[i] shouldn't be comparing yourself to others. For someone who's trained long term then deadlift should be in the region of bench + your body weight (but don't take that as some rule, just to give you a idea). You need to focus on getting stronger rather than what anyone else can lift

Yeah but it means you can't compare with others. In most cases it'll be 20kg

I didn't mean that I deadlift less weight, I meant that I deadlift less often, since you only do 1 set of deadlifts on this programme and do not do so 3 times a week like squats.. I was making a point as to why my bench technique might not be as solid as my squat technique, i.e. practice.

I did state in my first post in the thread that I deadlifted around the same as the OP.

[DaisyTheCat]

Madcow

[moh89]

(Original post by DaisyTheCat)
Madcow

Isn't madcow for when you are unable to improve your weights doing 5x5 stronglifts?

[moh89]

(Original post by TZ421)
It's actually quite a big varitation on Ripps routine. I've been running SL5X5 for about 2 months now, and will post a report up herer aftrer 6 months on the ladder of strength. I already lost body fat, my strength is going up, seeing more definition in my legs.

feelsgoodman.

Yeah I saw the biggest gains in my legs probably because ive never worked them properly with heavy weights.

only downside is most of my trousers don't fit any more :s

[Dark Horse]

Everyones suggesting other strength routines but doesn't the OP just want to be lean? Might be better off focusing on moderate weight, moderate/high reps.

[DaisyTheCat]

(Original post by moh89)
Isn't madcow for when you are unable to improve your weights doing 5x5 stronglifts?

No reason why you can't use madcow after SS. SS and stronglifts are (fairly) similar anyway