Modification of stronglifts 5x5 due to lack of time

[DanielE]

Hello

I don’t have time to do the full program 3 times per week.
I can only do the following

Fulltime Monday

Wednesday 30 minutes in the morning(After I leave my son in kinder garden this gives me time from 8.15 to 8.45 this time should include training, change of clothes... and I need to be at work no later than 09.00)

And Friday.

Here are my current weights (5x5,1x5, 3x5) (Dead lifts really low due to history of lower spine injuries the same for squat)

My weight:88 kg

Squat:72,5 kg
Wide grip bench:85 kg
Row:55 kg
Overhead press(military version):45 kg
Deadlift:50 kg
Weighted pull-ups: 15kg + bw
weighted chins: 26 kg + bw
Weighted dips: 32 kg + bw


My question is what I should train on Wednesday I have the following suggestion.

Monday: Usual squats(low bar) Usual bench press(wide grip), rows and weighted dips.

Wednesday

Suggestion1. Modification of cross fits the bear. Just hang clean +front squat +front push press 5x5
Suggestion 2. Modification of cross fits the bear. Just hang clean +front squat +front push press 5x5 +1x5 dead lift.
Suggestion 3. Modification of cross fits the bear. Just hang clean +front squat +front push press 5x5 +1x5 deadlift+3x5 weighted pull-ups.

Suggestion 4. Usual squats(low bar) 3-5x5
Suggestion 5. Usual squats(low bar) 3-5x5 + 1x5 dead lift.

Usual squats are harder than "bear squats" for me,. I need to focus more on good technique and rest longer between sets(I have a history of lower spine injuries from dead lift and squat so I am really careful)

Friday: Usual squats(low bar) Usual bench press(wide grip), rows and weighted pull-ups or dips.

Regards
Daniel

[DanielE]

No ideas?

[LilBearandBooDozer]

How about doing 3x5 and calling it Rippetoe's?

I see you are looking at that for squats, why not just apply it across the workout?

Any possibility of an AM/PM split (squats in the morning, finish it off after dinner)

[DanielE]

AM/PM split Would be great but I doubt that I will have possility for this.

So you suggestion is 3x5 for squat+press and then 1x5 for deadlift. And if time some pullups/chins.

Regards
Daniel

[LilBearandBooDozer]

Yeah, see this...

http://startingstrength.wikia.com/wiki/ ... ength_Wiki

it is what the SL 5x5 (and the other variations) are based on. Basically, all are 3x5 except deads which are 1x5.

I did this for 4 months last year until I got sick (not of the workout). As long as you do not rest too much it can be done in 30 minutes. Just do not do the "accessory" dips and chins when time is a factor.