I've bastardized the Starting Stength program enough already. With my exercising breaks resulting from injuries and ultimately laziness. I finished on Sept 16th with tendonitis in both arms, hurt back, pain in my left shoulder, and gracilis (guessing on that one). The trainer at my gym suggested moving to an intermediate program saying that a beginner program is just that, for beginners. Once I get heavy in my lifts, I shouldn't be lifting heavy every time I have an exercise session. The weights are heavy for me, although they seem light in regards to most, but oh well.
So, a couple of questions on calculating my 1RM and the arrangement of the assistance exercises. BTW, I plan on doing 5/3/1. The exact variation of the 5/3/1 program is called the Triumvirate by Wendler.
1RM calculation: I see wiki shows the Epley Formula as 1RM = wr/30 + w. Question is which reps do I count? For instance, my last successful squat, I do 3 sets of 5 reps for 240 lbs. Do I count that as 15 reps to come to a 1RM of 360 or only count 5 reps to come to a 1RM of 280?
360 = (240x15)/30+240
280 = (240x5)/30+240
Workout 1: Main Lift: Press - Accessories: Pull-Ups & Hanging Leg Raises
Workout 2: Main Lift: Deadlift - Accessories: Lunges & Glute Ham Raises
Workout 3: Main Lift: Bench Press - Accessories: Dumbbell Press & Pendlay Rows
Workout 4: Main Lift: Squat - Accessories: Ab Wheel Rollout & Power Clean
I like the Power Clean, only reason I put it in there. If nothing, it should continue to help with power on breaking the weight off the floor for deads & for pushing out of the hole for squats. My abs and upper back/lats are weak as those are the areas that crumble first from good form under heavy squats/deads. No real reason to have the Lunges & Glute Ham Raises. Should I pull these out and put more ab/lat workout in? Possibly more Olympic type lifts? I do enjoy the olympic lifts.
The program also advises 2 - 3 conditioning exercises. I plan on doing...
Workout1: Farmers Walk
Workout3: Tire Flips
This all look good to ya'll? I'm sure some of this information is covered in the book... but I haven't been able to purchase it yet. Certainly plan to, but gotta put it in the budget and have the wife approve the purchase.