fredrancour
Member
Deadlift and squat plateau, yesterday I couldn't even deadlift the same I did weeks ago.
I'm thinking about replacing my current routine (which the gym gave me according to my goals) because it contains a lot of exercises per day (it takes a lot of time, and some of them are performed on useless machines), and I don't see any strength gains at all. I don't need too much volume or mass, just pure strength like an olympic weightlifter or parkour guys.
Based on stronglifts 5x5 and a lot of googling, I think this would work for me:
Day 1 - Leg
Deep Squats (Gotta drop weight and squat deeper to overcome my plateau)
Goodmornings ( I need more lower back strength to overcome my deadlift plateau)
DB lunges
Standing Calf Raises
2 forearm exercises
Day 2 - Chest/shoulder
Bench press
DB flyes
Overhead press (with good form, not my usual 90 deg arm half-rep)
Arnold press (Not sure if they are safe, my shoulders might hurt)
2 core exercises.
Day 3 - Arm day 1 / Triceps.
Barbell curl
Incline dumbbell curl
Dips, weighted dips when they get easy
Skullcrushers
Seated Calf raise, and a forearm exercise.
Day 4 - Back/some leg
Pullups
Bent over rows with barbell
DB rows
Deep Squat
2 core exercises.
Day 5 - Arm day 2.
Biceps cable curl.
DB biceps Curl
Cable triceps pressdown
Deadlift ( Not exactly an arm exercise)
Standing calf raises and a forearm exercise.
Why 2 arm days?, my arms are somewhat vascular but very thin.
Why so many forearm exercises?, I have terrible forearm and grip genetics, which greatly limits most exercises, like deadlifts (bar always falls off my hands).
So, my routine would be like this, please have in mind that I really hate steady cardio on treadmills/bikes, so I replace it for some fitness classes which have helped me stay in good shape despite what some people think.
Mon: Active recovery, only cardio, spinning + combat
Tue: Day 4 + bodycombat (cardio)
Wed: Day 5 + core/pilates fitness class (Very tough, coach makes us hit abs like no tomorrow)
Thu: Day 1 + bootcamp/circuit
Fri: Rest
Sat: Day 2 + bodycombat
Sun: Day 3 + 2x bodycombat (90 min workout).
Does it make sense for my current strength goal?
Splitting things by bodypart is how bodybuilding-centric routings are designed. That sounds like pretty much the opposite of your stated goal of strength-focused training. Programs like stronglifts and starting strength are already completely strength-focused: a small number of compound lifts. A few full-body days instead of bodypart-specific ones done frequently. Fewer reps at larger weights.
Example: chest flyes are an isolation exercise that might be great for bb but are probably not needed in a strength training program. maybe as an assistance move at a more advanced level, but they're just fluff for a beginner.
Why not just do ss or stronglifts by the book if strength is your goal above all else? It's what they're designed for.
As for grip strength, I'm sure if it is that severely in need of some catching up, you could add some sort of grip exercise to the end of workouts, or could deload deadlifts alongside squats to slowly work your grip that way.