Science and shenanigans - need advice on programming

[plugchop]

Thanks a lot for taking the time to help me out with this.

Here's a link to my log.

Basics: I was 36 years old when I began the Starting Strength novice program on 23 February 2009. I have had no formal barbell coaching, although I've been training off and on since high school. My starting 5RM maxes were:

Squat: 185
Bench press: 185 (I think this was too high...)
Deadlift: 205
Press: 110 (I think this was too high...)
Power Clean: 110

I ran with this doing the standard ABA alternation until 20 August 2009. At that time my 5RM maxes had moved to:

Squat: 290
Bench press: 230
Deadlift: don't know because I started doing singles... Last set was 5x1@380
Press: 137.5
Power Clean: 170

I was a mess though. I have 3 kids and chronic insomnia, so I don't sleep nearly as much as I should. I wasn't recovering enough on my off days and was generally just feeling progressively more and more ground down.

I switched to a program which included the following:

Tuesday session
Front squats
Bench Press
Deadlift
Bent rows / pull ups (accessory)
Rollouts / sit ups (accessory)

Thursday session
Back squats
Press
Power clean
Dumbell snatches (accessory)
Barbell shrugs (accessory)

Saturday session - done outside
Lunges
T-handle swings
Straight bar clean -> press -> overhead squat complex
Sledgehammer swings into tire
Farmer's walk
Tire flips
Weighted dips
Stone / medicine ball throws

I've been running that until today. My squat and deadlift have really gone nowhere over the last month or so and my back is constantly "tweaked." Today I had to quit training halfway through my working sets on OHP.

I don't think I can deadlift heavy and do heavy back squats in the same week anymore.

So here's my idea -- please critique it and give me your advice to improve it!

TUESDAY
Overhead squat (warm up)
Front squat
Bench press
Deadlift
- Week A: work up to heavy singles
- Week B: work up to 3x5 @ moderate weight
Bent rows / pull ups (accessory)
Rollouts / sit ups (accessory)

THURSDAY
Overhead squat (warm up)
Back squat
- Week A: work up to 3x5 @ moderate weight
- Week B: work up to heavy singles
Press
Power Clean
Dumbell snatches (accessory)
Barbell shrugs (accessory)

SATURDAY
Unchanged from above -- this is basically my met-con day.

My idea is separate max effort on squats and deadlifts. On weeks where I do max effort pulls, I'll do lighter weight (but increased volume) on back squats. On weeks where I do max effort back squats, I'll do lighter weight (but increased volume) on deadlifts.

The whole Tuesday / Thursday / Saturday thing is pretty set in stone to accommodate our schedules (wife's nursing school and TKD classes, Cub Scouts, kids TKD classes, my teaching requirements, Sunday stuff at church, etc.) But aside from changing the days on which I train, I am open to any suggestions you may have.

Thanks again!

[Stungun101]

Are you still sore when you go back in on Thursday?

[plugchop]

^ Yeah, I'm pretty much always sore these days.

[Cerbera]

I have admiration, keep it up.

[Tosa]

(1) Would it be possible to do the conditioning work on thursday and lift saturday. Or lift each day and follow that with a brief conditioning workout? Or even just moving the deadlifts to saturday.

(2) If the above doesn't work I'd put the deadlifts first on tuesday unless the priority is front squats.

[plugchop]

Tosa, I can't really do the Saturday stuff any other day. I usually have a couple of friends over and it's a pretty big production to get all the gear outside and then bring it all back inside at the end.

Your point about switching the order of the front squats / deadlifts is well taken.

Anybody have any other ideas?

[briangodsen]

What is your goal?

[plugchop]

Originally Posted by briangodsen

What is your goal?

Build more strength, improve GPP -- in that order.

[briangodsen]

Originally Posted by plugchop

Build more strength, improve GPP -- in that order.

I guess my recommendation would be this:

Look at what you are doing now and figure out the hierarchy of importance. For example, with me:

Primary lifts (Squat, Bench, Dead) > Secondary Lifts (Fr. Squat, Incline Bench, RDL) > Assistance lifts (Chins, Dips) > Conditioning (Treadmill, Biking).

Focus your attention first on what is most important to you, then use the other activities to support the progress of what is most important. If strength > GPP for you, then focus first on strength, and support this with GPP as necessary. Think of it like this. You only need enough GPP to make gains in strength. Any more than that and the GPP is cutting into the energy you could be using to build strength. Likewise, if GPP is more important, then focus more on it, but realize you will be sacrificing energy that could be used for something else.

Everyone has a limited amount of time and energy. The key to making progress is dividing this time and energy in a way that supports your goals. If you want to lift 3 days/week, with your main goal being strength, then you probably want to do something like this:

Day1: Squat, Front Squat
Day2: Bench, Press
Day3: Power Clean, Deadlift

Add in assistance work and conditioning as you feel you are able.

[Oblivian]

I can't add too much. The first thing that popped out at me was switching the order to have Deadlifts first. Also, the week you aren't doing singles, you may want to try pulling from a deficit. You can keep the weight light as planned, but try pulling off of a plate. Singles + deficit pulls did wonders for me. The next thing I noticed is that you seem to be doing too much. I'd drop at least one accessory unless it works on your weak point. You can alternate between the accessories week by week if you'd like.