5x5 Workout Questions

[mechace2]

Hi, I'm a 15 year old off season wrestler currently, and ive been lifting for about 6 months now. To shave some time off my workout with going back into the school year, im going to be starting Bill Starr's 5x5 Workout routine.
The link is _http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

1. My first question is, with both of the programs the schedule is monday, wednesday, and friday. As A wrestler I feel like I get a lot out of doing my olympic lifts such as power cleans and snatches. I also do a bit of isolation work and other various lifts currently such as Romanians and Good Mornings. Can I Split the lifts that aren't included in the 5x5 program into two and do them on tuesdays and thursdays?

2. My second question is which of the programs would benefit me. I'm 5 foot 10 inches, and weigh around 147. The two programs are the advanced and intermediate, and im not sure which one would advance me in my lifts better.

3. In the Advanced program there are two options, deload and peak, or straight deload. Which of these options should I take as this being my first time doing the program?

Thank you for any help you give me in advance!

 

[Tblock1]

depends on what your coach wants, but 5 foot 10 147 is pretty damn skinny. Do you do the lifts in the program currently? (squats, bench, deadlift, row). For someone of your body type I think you should follow the program strict and not add any lifts, 5 days a week of heavy lifting would be too much. If you wanted though you could change rows and do powercleans instead, many people do that. That would seem like a good option for a wrestler. However do you know what your coach wants? He might not want you to gain much mass.

What are your best lifts currently ? (whichever ones you do)

EDIT: BTW I wouldn't do the advanced program. Go with the intermediate (that is assuming you already know the squat, bench, deadlift, and military press well, and can do them fairly proficiently.)

 

[mechace2]

I do the lifts that are in the program already

Bench: 130 1rm
Squat: not sure about my 1rm but i did 140 today for 10 reps.
Deadlift: just hit 100 the other day for 10 reps.
rows: hit 80 for 8 this week.
Powerclean: 85 for 10 this week.
Military press: 75 for 3 reps this week.

I have been doing the lifts for about 6 months now so I would say i know them pretty well. My coach is odd like that, he doesn't say anything about weight. He certainly wouldn't mind me being stronger than I currently am. I personally would like to stay around the 152, 145 weight classes because beyond that i end up facing these huge monsters who are cutting weight from 175. But If gaining weight is the way I have to gain strength, then I'll do it.
I will post a picture of me as an avatar in a couple of minutes, just trying to upload it so you get a better idea of the situation.

EDIT: I forgot to say that the reason for my weight is that 2 days a week i wrestle for about an hour at an academy near me. And whenever im not there, i do 4 miles before going to weightlift. this is so that i can be in great shape when i get on the mat, otherwise i get destroyed.

 

[Tblock1]

I do the lifts that are in the program already

Bench: 130 1rm
Squat: not sure about my 1rm but i did 140 today for 10 reps.
Deadlift: just hit 100 the other day for 10 reps.
rows: hit 80 for 8 this week.
Powerclean: 85 for 10 this week.
Military press: 75 for 3 reps this week.

I have been doing the lifts for about 6 months now so I would say i know them pretty well. My coach is odd like that, he doesn't say anything about weight. He certainly wouldn't mind me being stronger than I currently am. I personally would like to stay around the 152, 145 weight classes because beyond that i end up facing these huge monsters who are cutting weight from 175. But If gaining weight is the way I have to gain strength, then I'll do it.
I will post a picture of me as an avatar in a couple of minutes, just trying to upload it so you get a better idea of the situation.

EDIT: I forgot to say that the reason for my weight is that 2 days a week i wrestle for about an hour at an academy near me. And whenever im not there, i do 4 miles before going to weightlift. this is so that i can be in great shape when i get on the mat, otherwise i get destroyed.

Okay I wrestled for a while myself and I will say you could afford to gain some strength and mass. You can still be very fit. Personally I would go up to 160's (I think that is the class right?) as that is still pretty skinny for 5'10. Trust me if you get to 5'10 160 and your bench goes to 205x1, squat maybe 250x1, deadlift 315x1, those are basic levels of wrestling strength, you will be able to be just as fit as you are now but you'll be way stronger. I would do the 5x5 intermediate and on your off days maybe just do running and maybe sprints some days. At the end of 5x5 workouts you could add a complex of pushups, situps, and pullups to stay fit. I would also do powercleans instead of rows

 

[mechace2]

Would it also be okay to switch back and forth? So one of the days I do rows and the other day I do powercleans? Like how they recommend to switch back and forth between Incline and military presses.
And yeah the weight classes are 140,145,152,160. I don't think I'm getting enough protein in me or calories for that matter to grow past the weight I'm currently at.
The typical days for me go:
7am : Honey Nut Cheerios and 2 cups of blueberrys or A banana with 2% milk.
12pm: Ham and cheese sandwhich on rye, CLIF bar (10g protein), An apple, and a banana
6pm: A Serving of some type of meat (chicken or such), a carb (potatoes, pasta, bread), and a fresh vegetable coming out of the garden in the summer time.

Should I be eating more or does this seem like enough for what my goals are?

EDIT: Also, should I do cycles as they do in the advanced version? If so what should the cycles times be?

 

[glennpendlay]

Would it also be okay to switch back and forth? So one of the days I do rows and the other day I do powercleans? Like how they recommend to switch back and forth between Incline and military presses.
And yeah the weight classes are 140,145,152,160. I don't think I'm getting enough protein in me or calories for that matter to grow past the weight I'm currently at.
The typical days for me go:
7am : Honey Nut Cheerios and 2 cups of blueberrys or A banana with 2% milk.
12pm: Ham and cheese sandwhich on rye, CLIF bar (10g protein), An apple, and a banana
6pm: A Serving of some type of meat (chicken or such), a carb (potatoes, pasta, bread), and a fresh vegetable coming out of the garden in the summer time.

Should I be eating more or does this seem like enough for what my goals are?

EDIT: Also, should I do cycles as they do in the advanced version? If so what should the cycles times be?

If you are gonna do powercleans, do them at least once a week, otherwise, dont bother and just row.

 

[mechace2]

So should I just do powercleans on monday in the program and then do rows on fridays or something like that?

 

[glennpendlay]

first thing I would do is go and get the version at the stronglifts.com site, its a better version. Then, do rows on monday, powerclean on wednesday, which should be the easier day, and powercleans are easier to recover from.

 

[mechace2]

I'm not sure, I like the way the Bill Starr Intermediate works better because it gives me more specific instruction and you do quite a lot more deadlifts, which i feel like i need