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Old 05-29-2012, 11:35 AM   #1
Philip Fox
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Advice for current training program.

This is the current program I'm on. I do alot of strength training trying to get stronger for the WODs. Planning on starting the 3 on, 1 off cycling at the beginning of July while keeping up my strength program.

Monday:
Squat 5x5
Weighted Chin-Ups 5x5

Tuesday: METCON

Wednesday:
Deadlift 5x5
Bench Press 5x5

Thursday: METCON

Friday:
Press 5x5
Weighted Dips 5x5

Saturday:
Power Cleans 5x5

Sunday: Rest

For the 5x5, the weight for all five sets is the same and I make sure every set is as hard as possible. I also do assistance work for one of the lifts every Monday, Wednesday, and Friday, so I switch between assistance work every week. I also get good work on Olympic lifts on Tuesdays and Thursdays when I go to the local box.

I guess my question is is there anything wrong with my program or anything that anyone would suggest tweaking/adding? I appreciate any feedback.
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Old 05-29-2012, 12:06 PM   #2
Rebecca Roth
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Re: Advice for current training program.

Deadlift 5x5 sounds insane, especially when it is not followed by a full rest day.
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Old 05-29-2012, 12:13 PM   #3
Brian Androsian
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Re: Advice for current training program.

Add another rest day.
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Old 05-29-2012, 12:26 PM   #4
Daniel Wheeler
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Re: Advice for current training program.

Only 1 squat day?
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Old 05-29-2012, 12:28 PM   #5
Eric Montgomery
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Re: Advice for current training program.

Yes, there's a lot wrong with your program...mainly too much volume of big lifts in addition to assistance work in addition to metcons with only one rest day per week. Why don't you just follow an existing program rather than trying to come up with something on your own? I'm not a big fan of 5x5s in general, and especially not when you're trying to combine them with metcons. You won't get that much stronger and you'll run yourself into the ground in a hurry.
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Old 05-29-2012, 10:33 PM   #6
Philip Fox
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Re: Advice for current training program.

Thanks for the input. I'm going to scratch this altogether. Would doing 5-3-1 on M/W/F and Crossfit on T/U be more ideal? Thanks again.
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Old 05-30-2012, 06:42 AM   #7
Daniel Wheeler
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Re: Advice for current training program.

Wendler talks pretty extensively on the web and in his book about mixing CF and 531.

Also there are quite a few threads on it in here somewhere.
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Old 05-30-2012, 07:18 AM   #8
Eric Montgomery
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Re: Advice for current training program.

I would go with 5/3/1 on 3-4 days per week (M/W/F or M/Tu/Th/F) with with one or two assistance lifts each day, then do a short conditioning workout on 2-3 of those days so you leave your rest days for rest.
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