How to choose the right program?

[sid786]

Hey Guys,

I finally came to the conclusion that being strong is very important to me!
Hence I'm looking for a routine that will get my numbers up in the long run.

I'm coming from a rather suboptimal history of "training programs". I did a short run of Starting Strength (substituted Power Cleans with Bent Over Rows of course) until I stalled in the Bench an in the Press. Since then I've been doing those bodybuilding bro splits, that you all love so much! That got me stronger somehow but it was not very time-efficient and it does not work anymore. I'm spinning my wheels like crazy. I'm in my 6th year of training and I barely move intermediate weights. That is why I am in desperate need of help. Especially because I'm planning to compete in a RAW Powerlifting meet this year.

Current numbers:
Age: 30
Height: 173 cm
Weight: 83 Kilograms
Bodyfat: around 17%

1RMs
Squat: 150 Kilograms
Bench: 125 Kilograms
Deadlift: 190 Kilograms
Press: 70 Kilograms
Power Clean: 70 Kilograms (just started ...)

Yes, I know, the ratios are completely retarded.

So, which program might be appropriate? I guess I'm 'too strong' for a linear progression like Starting Strength. I think that it may still work for my Squat and the Power Clean but that's it. How far did Starting Strength take you?

The Texas Method seems very appealing, but I'd like to incorporate Bent Over Rows, Dips and Chin Ups in addition to the 5 lifts above. Is that somehow possible?

Is there anything else, that you would suggest?

Thank you.

[SirIrb]

One is not "too strong" to run an LP; you run an LP out regardless of your strength. I got to a 330 squat on mine, some guys here get in the mid 400s. It has more to do with where you start stalling today (not 2 years ago), fail, try the same weight again, fail again, reset, (now incorporate) add a light day, keep eating and pushing...ok, now you drained your LP. Welcome to the Texas Method and life officially sucks now.

[Joe Jaloszynski]

Do the program. Including gaining some weight.

[sid786]

Do the program. Including gaining some weight.

Which one? SS or TM?

[Joe Jaloszynski]

Which one? SS or TM?

"The Program" is the novice Starting Strength linear progression. Along with eating to a caloric surplus.

[Nardaq]

Milk the LP for everything it's got then switch to TM.

[sid786]

Thank you very much.

I know, it's a heavy case of YNDTP but is it possible to somehow add Bent Over Rows, Dips and Chin Ups? I'd like to be kinda strong in these. Especially my Chin Ups suck.

Edit: Do you guys have an Excel Spreadsheet for SS?

[Joe Jaloszynski]

I have a notebook that I right everything down in. Why do you need excel, just add by 5.

Do the program, which includes chins. Dips and rows can be skipped. Plenty of time to incorporate them.

[sid786]

But I like being strong in Dips. And rows are primarily for shoulder health (eg Dysbalances), plus they make my posterior delt look good.

[Joe Jaloszynski]

Then just pay your gym dues.

If that's how you feel about your posterior deltoid and your ability to be good at dips, I don't know why you asked the question. BTW, neither one of those has anything to do with using the most muscle mass over the local best effective range of motion to move the most weight, and thus get stronger.