EDIT: I have edited it to add in based on the helpful advice given in the answer by user meanderingmoose

I have been doing weightlifting for a while now, staying mainly to well know routines(stronglifts->madcows, greyskull LP, 5/3/1)

Basic information(Possibly relevant):

Height 6ft

Weight 77kg

Bench 1RM 105kg

Deadlift 1RM 150kg

Squat 150kg(330lb)

Barbell rows 1RM 80kg

OHP 1RM 70kg

I am not making progress on any normal routines anymore, even though I am eating 500 calories excess a day now.

The routine I wanted to try I made up on the spot by taking all main lifts, and putting them in an order that stops them from impacting one another.

(Not including warm up single set)

Day 1: Clean and press 5x5 Deadlift 1x5

Day off

Day 3: Barbell rows 5x5,Bench 5x5

Day 4: Overhead 5x5

Day 5: Squats 5x5

Day 6: Bench 5x5, Barbell rows 5x5

Day off Repeat

So they are all done with no gap except for the repeat.

So would this work?

  • Your deadlift jumps out at me as quite low compared to your other lifts, which are solid. Is there a particular reason for that? What's caused you to stop making progress? Do you mean progress in lift numbers, your own mass, or hypertrophy? Commented May 28, 2014 at 10:13
  • Your proposed routine is similar in some ways to 5/3/1, maybe reading up on that could help. Commented May 28, 2014 at 10:14
  • @DaveLiepmann Yeah my hands can't seem to handle deadlifting any higher, not really sure why, even with alternate grip(and I can't get over 95kg with hook). Yeah progress on all lifts(weight) has stalled, other than possibly overhead press. I will go have a look at 5/3/1 now. I think I may have heard of it before. Commented May 28, 2014 at 10:29
  • @DaveLiepmann yes actually, I have tried out 5/3/1, but it felt so inactive I couldn't stick to it(despite the fact that it likely would have worked). For some reason find myself demotivated in general on non-workout days I have found, so I was wanted something daily, but I know splits don't really work, so I was considering daily compounds that don't conflict. Commented May 28, 2014 at 10:34
  • 1
    I recommend chalk for deadlifts if you haven't tried that yet. Makes an immense difference. Commented May 28, 2014 at 10:47

1 Answer 1


Allowing the lifts to impact each other does not necessarily mean decreased productivity. You mentioned that you have stalled in your lifts; reducing the number of times you perform a certain lift to 1 will make it difficult to get out of this stall. With a caloric surplus like you mentioned, you have the ability to recover enough to perform each lift 2+ times a week. This means you will need to do multiple main lifts a day, which means you will need to pick one to do first while you're fresh. The others will be done while fatigued which, while it may decrease your numbers for the day, will help you to increase them over time.

For example, barbell rows and bench press are two of your body lifts here, so instead of having separate days for them, lets do both exercises on both Day 3 and Day 6. The benefit here is that on Day 3, you can row fresh then bench while tired, and on Day 6 do the opposite. You will still hit the same initial workout you would have on your program, but now you have the added benefit of a second piece of work. As you work at it, you will see the weights you can lift in the fatigued workouts increase, and as these numbers go up, your numbers for lifting fresh will increase as well.

For the more intensive lifts in your program, deadlifts and squats, I would be careful with doing both in one day. You can (especially if you decide to keep deadlift at 1x5), but if you feel your body tell you no, don't force it. Especially when trying to do deadlifts after squatting, I sometimes can tell I have nothing, and find myself struggling at <50% of my max. At this point you can recognize that you had an excellent initial workout and avoid potential injury with an additional main set.

  • Thank you for this, I will try it out and update here with the results. Commented Aug 4, 2014 at 23:11

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