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Back into lifting - 5 x 5 or 5/3/1 BBB or other?

DEADn

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I took some time off to rehab a shoulder impingement. I could have worked out but I like to do the whole body and not neglect anything. I am beginning to get back into powerlifting and am wondering what routine I should use.

What I am looking at is doing the stronglifts 5 x 5 for 3 months and then going to 5/3/1 BBB after that.

I am 46, 6'1" 225lbs

Before I stopped these were my numbers for a one rep max

Squat max 310
Bench 210
Deadlift 365
Military press 170 ( not a powerlifting move but I like the lift)

What do you think? I gotta be careful not to irritate my right shoulder. It still seems a bit delicate and is only affected by the bench press.
 

OutToLunch

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I like 5/3/1 wth the first set last option.
For 5x5 I would go with the ramping sets versus static
 

DEADn

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I like 5/3/1 wth the first set last option.
For 5x5 I would go with the ramping sets versus static

5/3/1 explain what you mean on that.

On 5 x 5 are you saying to put a little weight on there for each set?
 

OutToLunch

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Hey bud. I think I remember you from either iron addicts or intense muscle.

Google 5/3/1 first set last. It's in wendlers book. U try to do amrap as possible on the last set.

Yes ramping 5x5 is starting with a lower intensity set and working your way up to a heavy all out set of 5.
 

DEADn

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Hey bud. I think I remember you from either iron addicts or intense muscle.

Google 5/3/1 first set last. It's in wendlers book. U try to do amrap as possible on the last set.

Yes ramping 5x5 is starting with a lower intensity set and working your way up to a heavy all out set of 5.
I am aware of the 5/3/1 but not the first set last. Google produced nothing


5 x 5 is one weight for those sets and then for legs it goes up 10lbs each day but for upper body it is 5 lbs.
 

OutToLunch

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I am aware of the 5/3/1 but not the first set last. Google produced nothing





5 x 5 is one weight for those sets and then for legs it goes up 10lbs each day but for upper body it is 5 lbs.


[ame]http://www.youtube.com/watch?v=GVQvFKyDA74&sns=em[/ame]

[ame]http://www.youtube.com/watch?v=gZMSEZxLpkM&sns=em[/ame]



Visual aids ;)
 
Last edited:

finxster

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What are your goals? With those poundages, I assume you aren't competing, but just enjoying lifting as heavy as you can. Shoulders are tough. Everything affects it. I have more problems with mine after squats due to low mobility. As long as you are doing a 3 day a week program, warming up well, and not benching each time I think you'll be fine. Switch it up every few months if you get bored. If you are planning to compare then I'd give you a completely different answer.
 

DEADn

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What are your goals? With those poundages, I assume you aren't competing, but just enjoying lifting as heavy as you can. Shoulders are tough. Everything affects it. I have more problems with mine after squats due to low mobility. As long as you are doing a 3 day a week program, warming up well, and not benching each time I think you'll be fine. Switch it up every few months if you get bored. If you are planning to compare then I'd give you a completely different answer.
My ultimate goal is to get strong because as I get older I think it would do my body well to be stronger then I am. I want to put on some size with it as well but strength comes first.

The one thing I need to do, and I don't, is the stretching and especially in the shoulders and the hips area. Sometimes I will begin doing it but after a few weeks I get away from it and I think it is because it takes time and I don't want to spend a few hours stretching and lift. I lift at home.

2 other things I am looking for and that is a powerlifting belt as well as knee pad. I noticed my knees are giving me some pain but I wonder if that is from my own body weight?
 

RealDonkeykong

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hated the 531...Everyone's different but i did two cycles and lost strength. The %'s didn't work for me and were to light. If your just starting back should be no need to do small percentages of a 1rep max that will be super weak..youll be able to blow right by that just doing the 5x5...
 

pesty4077

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I think at 46, you should re-evaluate your way of thinking. If you think your knees are bothering you now, wait until you get a little older pounding heavy weight.
 

drop53

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I've been on the cube method and it's done wonders for me
 

finxster

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I've been on the cube method and it's done wonders for me
What kind of progress have you seen? I am just hesitant to use it because of how long it is and the seemingly small percentages with very little repetition of heavy weight.
 

jester3378

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I love the BBB for beginner and intermediate lifters because you get to move some heavy weights but also get some submax I'm also volume for increased muscle growth.
 

DEADn

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hated the 531...Everyone's different but i did two cycles and lost strength. The %'s didn't work for me and were to light. If your just starting back should be no need to do small percentages of a 1rep max that will be super weak..youll be able to blow right by that just doing the 5x5...
I am feeling you on this. One of my problems is trying to do too many auxiliary exercises making the whole workout go an hours. It was simple enough though.

I am doing the starting strength 5 x 5 and will eventually go to the Texas Method. I want to experiment with it because it is forcing me to making sure my ROM is good and keep me in check with assistance exercises. I am also understanding the rep scheme better then I did when just doing the 5/3/1 and how to adjust things in order to get stronger.

My only weak point is the bench press. I have been able to do up to 215lbs for a rep but at the moment I am doing 150lbs 3 x 5, 1 x 4, 1 x 4. This is partly do to a muscle tear in my shoulder. I am learning to use the chest, back and tri's in order to grow on this thing.

How you don't the Texas Method?

btw........between sets on the big 3 I am limiting myself to about 1 min 30 sec break unless I am totally out of breath. This way I keep myself focused lifting so I can get it down and not spend an hour in my gym.
 

DEADn

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I think at 46, you should re-evaluate your way of thinking. If you think your knees are bothering you now, wait until you get a little older pounding heavy weight.
What is your exhortation? Should I be using knee wraps or pads or just a totally different lifting regiment?
My legs seem to be doing pretty good at the moment. I had some knee pain but it went away after a few days. Not sure what happened there. At the moment I don't wear anything. No, wrist warps, knee pads, belt or put chalk on the hands.
 

DEADn

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I think at 46, you should re-evaluate your way of thinking. If you think your knees are bothering you now, wait until you get a little older pounding heavy weight.

That knee pain didn't last very long. I stopped doing leg work for a few weeks and the pain is gone. Freak of nature.
 

mass_chaos

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im a HUGE fan of 531! its simple and to the point
 

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