Workout switch up - help needed!

[Will_I_am156]

So, I've been doing the SL 5x5 for the past 3-4 months been making great progress - squat and dead are both 300lb plus and bench is at 230lb and all lifts were still going up. Long story short I play football (soccer) on Saturday afternoons and hurt my hamstring this weekend - grade 2 tear, I figure it should keep me out for 3 weeks with correct recuperation.

Major downside is that it rules out deads, squats, OHP and bent over rows so I need to switch up my programme for the next few weeks. What I was thinking was to do a push pull routing EOD.

Eg.

Workout A: push

Bench press 5x5
Seated shoulder press 5x5
Weighted dips 3x8
Tricep cable push downs 3x8

Workout B: pull:

Weighted pull ups 5x5
Seated cable rows 3x8
Lat pull down 3x8
Barbell curls 3x8

Like I say this will only be temporary until my hammy is back up to completing 5x5 and getting back up to where I was.

I'm a bit of a newb so any help/tweaks/feedback on exercises/rep ranges would be awesome

 

[StevenM23]

Theyll be coming soon to help u bro , I would switch to a 3x8 or something though man

 

[Will_I_am156]

That's what I thought about the 3x8. I only kept it at 5x5 for pull ups and bench because those are the exercises I will be still trying to add weight each workout (5pm bench, 2.5lb pull ups)

It's just a gutter that I was making good progress and have been hit with a set back so want to work around it as best I can.

I see you've started a log on the SL 5x5 I had a look yesterday, how are you finding the programme?

 

[StevenM23]

Just started yesterday , but i think Its going to be great man , I'm used to going to gym 5 days a week so I think this will let my
Body recover and actually
Grow some more haha!!

 

[zedhed]

Looks ok to me bro. Curious how did you decide what would be 3x8 and what would be 5x5?

 

[Will_I_am156]

I just wrote this out and posted it but its not showing up in the thread so i don't know if it went through - if so sorry for repeating myself! Haha here's the jist of what I wrote..........

I know what you mean Steven I feel like I'm cheating only going to the gym 3x per week. You'll love the programme though the strength gains are awesome.

Cheers for the feedback Zed! I figured i'd stick with 5x5 for bench, pull ups and shoulder press as these will carry over back into my 5x5 programme once my leg heals. Bench is obv but I figured seated shoulder press will assist my OHP so I wanna keep the weight heavy and reps low. With pull ups I figured it would help keep my rows at a decent level and keep my back strong as well as helping my grip for deadlifts.

I'm not sure why I went 3x8 for the other exercises. I suppose that it's because they don't feel as brutal in the 5 rep range and feel like I get more of a thorough work out doing 8 reps per exercise. I could be totally wrong though and 5x5 might be good to go...? What do you think?

 

[zedhed]

I think your argument makes good sense bro. Nothing at all wrong with 3x8. And just log your 5x5 work right in with your pre injury workouts. Then when you get back to full workout condition you could just begin the 5x5 over or pick up where you left off.

 

[Will_I_am156]

Cheers for the feedback mate, really appreciate it! I've got all my current lifts logged and will most likely take them down 20% and work them back up to where I was at. I don't think the programme played any part in the injury but don't wanna throw myself back in at the deep end and risk putting my progress back further.