531 Starting Strength Hybrid?
Power clean 5/3/1(doing 2x3 for 5, 2x2 to avoid higher reps and keep it in the 5 set range, just for the cleans)
Schedule would be
Monday -A (5day)
Wednesday -B (5day)
Monday -B (3day)
Wednesday -A(531 day)
Friday-B (531 day)
add 5 pounds to presses/cleans, 10 to squats/deads, rinse and repeat. Would do a deload week every second cycle, or 5th week.
I'm about to start this program Monday because I'm having recovery issues on ss (2 kids, wife, full time job, national guard and student = 3-5 hours sleep per night) and everyone told me to look into 5/3/1, but adding 5-10lbs every 4 weeks even for someone who can't recover from ss seemed a bit too slow.
Also, I was gaining 1lb per week bodyweight on ss, but haven't been able to add weight to the bar since my second son was born in June.
What made you want to mix the two? They are aimed at two very different levels of trainee.
Because I have been told by several people a lot stronger than me that 531 would work for beginners with recovery issues (ex. I get roughly half the recommended sleep per night, if I'm lucky)
But I enjoy training like I have been on ss, and before it got me to where I am, and I believe that the exercises used in it work, I just think my recovery needs something that progresses slower.
If it helps, the other option I'm considering is the 531 full body that wendler outlines here
It could work, but if you're truly going balls out on those top sets, I don't think it would be any easier recovery wise. I would try advanced novice first. You could also take a look at GSLP.
As said above, try the Greyskull LP if you want to mix LP with high rep sets.
How much does going to advanced novice help recovery wise? Bc right now I don't even feel like walking my legs are always so fatigued. My upper body doesn't have much problems, probably since my job involves walking the entire time and I work around 60 hrs a week. Not trying to complain, just that I'd rather add 20 pounds / month consistently than try to add 30-60 on ss and killing myself, plus not making any progress.
You could try and just make the mid week workout a "light" day. You could make your own version of a heavy, medium, light protocol, and just aim to set Pr's once per week as opposed to the 3xWeek weight increases demanded by SS.
However, your 5/3/1 hybrid would probably work. Just don't over think it.
I think that's my problem, I can't fix my amount of sleep or time spent working, so I'm overthinking the program, trying to make one perfect for a novice, bit with extra recovery.
Does anyone have any experience with pendlays 5x5?
Last edited by JoshM7; 08-12-2012 at 02:55 PM.
pick a program and do it as written. when you pick and choose or mix and match you aren't doing either program. If you aren't doing a program as it is written how do you know if that particular program works for you? 5/3/1 has more leeway with the different assistance templates. For recovery I have found doing the 3/5/1 template with the 5s week being required reps only is great. Though I am 40 with wife,8 year old son,job,80 pound lap dog,etc,etc.With 5/3/1, don't let the fact that you only add 5 and 10 pounds a week fool you. If you follow the plan as written and go all out on the last set each workout you will still see great progress and it will kick your ass.
at 3-5 hrs a night my choice would be to drop the lifting altogether and get more sleep. Or if there was a gym at work or in my garage do something that got me in and out in 30 to 45 min. So maybe barebones 5/3/1 or something.
in any case i'd prob be hating life, but if it works for you.. more power to you.