[tallandblonde]

I started out with Stronglifts 5x5, but later switched to this random one I found online. Been doing it for about 2 months at this point. I'm naturally decent at squat and dead lift, but long arms make bench a little hard. I did 3x5 @ 165 BP a couple days ago, which I think would be higher than my bench max at one point. Any suggestions/substitutions? On "off" days I do cardio if I feel like it, I tend to just use the elliptical while watching some show on Amazon prime.

Monday
Squat or box squat 3 x 5
Glute/Ham Raises or pull throughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Saturday
Incline bench press or Incline Dumbbell Press 3 x 5
Dumbbell Bench Press 4x8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10

[thedavidgt]

You'll need more rowing/chin-ups and less pressing

[Little Dark]

(09-15-2014 06:58 PM)thedavidgt Wrote:  

You'll need more rowing/chin-ups and less pressing

Yes, you need a better ratio of press to row, try 1:1.

Also not enough squats and deads.

[tallandblonde]

Would you do squats and deadlifts twice a week? And what rows besides bent over row would you recommend?

[Little Dark]

(09-15-2014 10:06 PM)tallandblonde Wrote:  

Would you do squats and deadlifts twice a week? And what rows besides bent over row would you recommend?

Personally I would be squatting 3-4 times per week, but I do that because I train low volume, low assistance, so with all the assistance work you have in there I think twice a week would be best. Deads also twice per week max

In terms of rows, here's some good variations I've used:

Close grip underhand: Like a normal row, but an underhand grip as if you were doing curls. The nature of the excercise means your grip should be close, like a close grip bench.

Pendlay rows: Wide enough stance and normal width grip, bring the bar to your chest and rest it on the floor for 1-2 seconds after every rep.

T-bar rows: Loads plates on one side of a barbell and rest the other side under something or in a corner to stop it moving. Grip the end of the loaded side and row. You can rest it on the floor or simply rep out without resting it.

You can find videos of these on youtube.

[imcca001]

(09-15-2014 12:06 PM)tallandblonde Wrote:  

I started out with Stronglifts 5x5, but later switched to this random one I found online. Been doing it for about 2 months at this point. I'm naturally decent at squat and dead lift, but long arms make bench a little hard. I did 3x5 @ 165 BP a couple days ago, which I think would be higher than my bench max at one point. Any suggestions/substitutions? On "off" days I do cardio if I feel like it, I tend to just use the elliptical while watching some show on Amazon prime.

Monday
Squat or box squat 3 x 5
Glute/Ham Raises or pull throughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Saturday
Incline bench press or Incline Dumbbell Press 3 x 5
Dumbbell Bench Press 4x8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10

Hey that program looks pretty good. Have you thought about rotating the exercsies at all through out the weeks. And what about cardio, are you doing any?