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Another exercise plan question
http://exrx.net/forum/viewtopic.php?f=2&t=9824
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Author:  Llemna [ Thu Feb 12, 2015 5:55 pm ]
Post subject:  Another exercise plan question

I have been coming here as a lurker for years but finally decided to register to ask about the new program I am planning to start.

As some background I have done some weights in the past but inconsistently. A little over a year ago I started doing them regular. About a year ago I started doing Starting Strength. About a month ago I hurt my lower back doing a squat (I am unsure whybut I think it may have been due to some flexibility issues with squating as deep as I was -- I had done more weight to slightly less depth a few months earlier with no issues). I have been doing some upper body stuff since then to keep up with that part of my lifting, but mostly I have been not trying to kill my back for the last month. Anyway when I start back in the next week or two I think I would like something a little different. Basically the starting strength results so far have been good though I have been taking the increaes a little slower than most and I'm not worried about bench press a truck or squatting a bulldozer.

Here is my plan (workout A and workout B being alternated doing a total of 3 days lifting a week -- like SS):

Workout A
Squat 3x5
Bench Press 3x5
Barbell Row 3x8-12 (I have heard more pulls than pushes for shoulder health)
Pull-ups 3 sets
*Straight Leg Deadlift 1x5
*Lying Triceps Extension 3x5

Workout B
Front Squat 3x5
Press 3x5
*Lateral Raises 3x8-12
Chin-ups 3 sets
Deadlift 1x5
*Barbell Curl 3x5

Particular questions are if this seems balanced? I am looking for health and usable strength, I'm not as concerned about being Mr. Universe.
The ** questions are exercises I'm a little unsure about including. The Triceps extensions and Curls would probably be optional depending on how I feel that night.

Age -- mid 40's, shoulders sometimes "gritty" but no pain. Having a hard time getting the Press weight to increase, generally I'm happy with my bench weight (body weight) and squat weights (body weight +50 pounds before the stoppage on squats). I am a "hardgainer".

Not sure what else would be useful information.

Opinions are appreciated.

Thanks,

jack

Author:  stuward [ Thu Feb 12, 2015 8:20 pm ]
Post subject:  Re: Another exercise plan question

It looks balanced, however, I don't like Straight legged deadlift. http://exrx.net/WeightExercises/Hamstri ... dlift.html

It would be good if Kenny C piped in but I think the straight back variation is a better variation. http://exrx.net/WeightExercises/Hamstri ... dlift.html

Quote:
I am a "hardgainer"


You should just think of yourself as undermuscled. That's something you can do about. If you're not gaining, improve your training and your diet.

Author:  ephs [ Fri Feb 13, 2015 5:18 am ]
Post subject:  Re: Another exercise plan question

I would do dips instead of pull ups at workout A and i would do the deadlifts before the chins at workout B. Looks more balanced for me and is better for increasing your deadlift. and i wouldn't do the optional exercises. it's enough without these exercises to improve overall strength.

stuward is right, there are no "hardgainers", just eat more overall and track your protein intake.

Author:  Llemna [ Sat Feb 14, 2015 8:47 am ]
Post subject:  Re: Another exercise plan question

Stuward -- Thanks for the reply. So you would definitely keep a hamstring exercise in the mix? I'll look at the straight back version as a substitute (I really don't have an opinion on this the other one was chosen with no real experience).

Ephs -- Changing the order is an easy alteration. I had thought about doing dips but I don't like the way it feels in my shoulders when I do them. I'll probably just drop the extra exercises since it will shorten the program and make it easier to fit in on the days when things are really crappy.

Re being scrawny -- yeah eating enough protein is something I truggle with. I try (and I eat more than I did before I started lifting) but it is just something I struggle with.

Thanks again,

j

Author:  stuward [ Sat Feb 14, 2015 9:14 am ]
Post subject:  Re: Another exercise plan question

The big thing is consistency. If you keep plugging away, constantly trying to become strong and faster, provide adequate nutrients and proper recovery, you will succeed. It does come easier to some, but the more consistent you are, the better your genetics will become.

Its sort of like preparation and luck.

Author:  Llemna [ Mon Feb 16, 2015 6:05 pm ]
Post subject:  Re: Another exercise plan question

The one thing I have learned in the past few years is that i need to set short and long term goals to keep motivated.

Been making fairly consistent small gains for the last year, I hope to keep it moving that way. This website has been helpful beyond words.

thanks again,

J.

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