## Switching Program

Moderators: Ironman, Jungledoc, ianjay, stuward

jlmoss
Associate Member
Posts: 339
Joined: Tue May 10, 2011 8:09 am
Location: Buckhannon, WV

### Switching Program

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

Program:

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
Workout4: Sprints

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.

Proper Knob
Senior Member
Posts: 1676
Joined: Sun Aug 31, 2008 4:46 am
Location: Manchester, UK

### Re: Switching Program

Program looks simple and good to me. As for the 1RM calculation, definitely not the 15 reps. The trick of the program is to start light and build into it, you're meant to take your 1RM and then use 90% of that as your first 'training max'. Personally I'd use 280 as your first training max and take it from there, if it is way too light you can always adjust, it's better to start too light than too heavy. Have fun.
What if the Hokey Cokey really IS what it's all about?

stuward
moderator
Posts: 6600
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

### Re: Switching Program

Try this calculator. http://www.liftingreport.com/wendler531-calculator/" onclick="window.open(this.href);return false;
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
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Thanks TimD

jlmoss
Associate Member
Posts: 339
Joined: Tue May 10, 2011 8:09 am
Location: Buckhannon, WV

### Re: Switching Program

Oooh, I like that link. Does all the calculations itself. Thanks for that.

& yeah, PK... my trainer advised me to go with the calculations of 5 reps, not the full three sets which would have put me up way too high, thank you sir.

I went in with it all planned out but the trainer had different ideas, lol. So, I went with what he said to do. He added a couple more squat sets at the end of my main lift. A Joker Set and something about the 1st workset last for 3-5 sets of 5-8 reps.

This was supposed to be the light day and it was. lol, but it was lots of volume. Much more demanding than the SS program but in a different way I guess.

Thanks for all the help either way in getting me along the path to the new program. It's much appreciated! It will be nice to get the book so I can fill in all the gaps to the program.