I was researching about Starting Strength and couldn't find anything similar translated here in the forum, I found

this elsewhere.
forum and I am posting here, if I have already done so, I apologize.

Hello weight trainers and projects, a few months ago I decided to start working out again (after 4 years of being inactive and in every way I had)
before lost) and in my research I discovered some books called 'Starting Strength' and 'Practical Programming', these books,
by Mark Rippetoe, (more information here, I can only say that he knows a lot about weight training), discuss a
method that according to the author is the most efficient for gaining strength and muscle mass in the shortest time possible, taking into account
whether you are a beginner or someone returning to working out after a long period away from the weights.

I decided to test the method and after just 57 days I gained 12 kilos (of which 4 are fat, which I will lose soon and easily.
I will explain this later) and 8 of muscle mass (considering that I wasn't skinny, on the contrary, I already had a muscle base.
decent), in addition to already lifting some serious weights at the gym. There are some guys there with years of gym experience, with a physical build
much bigger than mine but that supinate the same or even less than me. (At the moment I am supinating 74 kilos). That said,
I verified that the program actually works and decided to create this topic to promote it, since not everyone can read the books.
In English, and, it's all good, I want to help people, I was once a skinny kid and I know how much a change in your physical appearance means.
good for everything, from self-esteem to - what really matters - attracting more women.

In this topic, I will outline the program, provide a step-by-step guide, and explain as much as possible. If any questions arise, I will answer them here.
since I read the books from cover to cover, more than once.

Notices before reading and commenting on this topic:

Everything that goes below was taken from the books I mentioned above; it is not my knowledge.
Everything below is aimed at the beginner in weight training, so you as an intermediate/advanced person, don't come here to say
that point is wrong because it does not apply to you.
- Despite what I said above, this program can be done by someone who is not a beginner, but the topic is aimed at them.

Finally, to the program, which is called: Starting Strength.

Who should and can do this program

New to weight training.

Subject who has worked out but has been inactive for a long time.
Who wants to gain strength.

Why do this program?

This program is not a fad from last summer in America, it has been refined over decades, it is proven to work,
Many champions started by basically doing what this program advises. There is no magic in it, just science and observation.
and improvement over the years. If you find something strange or wrong in this program, point it out and provide scientific evidence.
To support your disagreement, saying that the program goes against what your academy professor said is a waste of time.

Program base

The program basically has 2 flavors:

The 'original'

NOTICE: Each exercise has a demonstration of how they are performed, these videos only give a basic idea of what it is.
Exercise, ask someone qualified to teach you or watch dozens of different videos to learn the fine details.

Workout A

Sets x repetitions

3x5 Squat
3x5 Flat bench press
1x5 Deadlift
Training B

3x5 Squat
3x5 Development ahead, standing
3x5 Power cleans (does anyone know the name of this exercise in Portuguese?)

You should train for 3 non-consecutive days per week.

Your first week will be:

Monday - Workout A
Thursday - Workout B
Friday - Training A

Week 2

Monday - Workout B
Thursday - Workout A
Friday - Workout B

And so on.

It's no problem if you work out Tuesday/Thursday/Saturday or Sunday/Tuesday/Thursday, what matters is that you don't work out on two.
consecutive days, don't even ask about it.

Since the 'power clean' exercise is difficult to learn on your own and not all gyms provide the necessary conditions for
that you can carry it out, there is a second version of the program:

Workout A

3x5 Squat
3x5 Flat bench press
1x5 Deadlift

Training B

3x5 Squat
3x5 Development ahead, standing
3x5 Pendlay rows (does anyone know the name of this exercise in Portuguese?)

Yes, that's it. No complicated series and multiple exercises, the program listed above is the tested way for a
As a beginner at the gym, gain muscle mass and strength. Fortunately, it is simple and easy (at least at the beginning) to practice.

A little explanation of how the program works.

Yes, the program is simple and has few exercises, which must be making you wonder: is that all? Yes, that's all. You
as a novice does not need much to stimulate muscle growth, in fact, starting to work out with a
a complex program will only hinder your growth. The program is not simple and easy just to be simple and easy, it is only a
What a coincidence that the best way to stimulate muscle growth/accelerated strength gain is with a simple program.
and that does not overload your body.

How to start

Go to the gym one day, call the instructor there and ask him to teach you the exercises. WARNING: He wants you to use
machines and follow the bizarre program that he gives to everyone, ignore it and say that you already have a program ready, you
just need to learn the exercises.
On the first day, learn the squat, bench press, and deadlift. After mastering the correct technique for these exercises, move on.
increasing the weight until you reach a point where you think it's too heavy or where you realize you can no longer continue
maintain good shape. Repeat this in workout 2.

Notice: It is HIGHLY RECOMMENDED that you start with weights lighter than you can handle.
STARTING WITH VERY HIGH WEIGHTS. Starting with weights below your potential will naturally be corrected and
It won't harm you, being greedy and starting out with heavy weights will ruin your training.

After checking how much weight you should start with

With the weights defined, the idea is that you do the exercises and every time you go to the gym you increase the weights, yes,
this program uses a concept called 'linear progression' which requires you to always increase the weights, IN ALL
THE TRAINING, until you can't take it anymore, and when you reach that point, read the instructions below about
what to do.

So, for example, (this is just an example!!) one day you will do your workout using 40 kilos on the bench press, in the next workout
You will gain 4 kilos, in the next workout you will gain 2 kilos and so on.

How much weight should I increase from workout to workout?

Assuming that you are young and weigh between 70 and 95 kilograms, it is ideal for you to gain 5 to 8 kilograms every workout in your
earth lifting, 4 to 6 kilograms in the squat. After about three or four weeks, ideally you should reduce this
progression by half. In the bench press, military press, and power clean/Pendlay rows, increase between 2 and 4 kilos each.
training, after two/three weeks, reduce the progression by half.

Don't be greedy. Adding less weight than ideal will hardly harm you, adding more weight than ideal
It will certainly harm you.

When to stop adding weight

If you simply can’t handle lifting the weight anymore, you need to compromise your form to do the exercise,
you have reached your limit. Read more below on how to 'reset' your weights.

Heating

The program author warns: If you don’t have time to warm up, you don’t have time to work out, end of story. Warm up.
it will prevent injuries that you will certainly have if you do not do a decent warm-up. Warm up as follows:

Go to the stationary bike and pedal for about 6 to 10 minutes, just to raise your body temperature. This is
indispensable.

Now that your body is warmed up, do the following, assuming you are lifting 60 kilograms on the bench press.

Séries x Repetições x peso

2x5 x 20
1x5 x 26
1x3 x 34
1x2 x 44
Here is the 'real' workout already

Follow this pattern for all exercises, only for deadlifts, when you are already lifting A LOT OF WEIGHT, you can
decrease the number of warm-up sets and repetitions. Right now I do two sets of 5, then one set of 5 and already
step to the training weight.

Pay attention to one detail: The warm-up should never interfere with your main workout; if you feel it's too heavy,
reduce the weight in the warm-up.
Is it just a series of deadlifts? Is that correct?

The squat (that you do every workout) already works a lot of areas that the LT works, besides the fact that the lower back is an area
known for recovering slowly, so it cannot be pushed too much, besides that, the LT is an extremely exercise
it's tough at first; when you're lifting a little weight, you might think one set is too little, but as soon as you
lifting a lot of weight you will thank your favorite god that you only have to do one set.

Can I add more exercises to the program?

Yes and no.

This program is comprehensive; just by doing the exercises indicated above, you will achieve excellent results. There are some
accessory exercises that can be added, but it should be clear: they are just a minimal complement, which are only
being added just to help you lift more weight in other exercises, THEY ARE OPTIONAL AND IN A WAY
SOME SHOULD HINDER THE MAIN EXERCISES. If accessory exercises are somehow hindering
your progress in the main exercises, stop doing them right now.

Hey, since you allow other exercises, I'm going to include some direct curls, crossovers, lateral rows, incline bench press...

NO, NO, NO, NO.

The OPTIONAL exercises that you can add will be listed below and only they should be added. The main
the way to ruin your progress and make this program a failure is to enter a cycle of madness and start adding
exercises that you saw in some magazine or that your know-it-all friend from the gym recommended, don't do that.

Except for exercises for the abdomen and calves, no extra exercise should be added right away, IN ANY WAY
SOME. At the gym, ask your instructor to guide you and teach you a good series for abs and calves. Don't do
instead of these craziness of 500 sit-ups, prefer short sets (about 12 repetitions) and start adding weight as you go
powder. Again, this is optional, as the above exercises will also work these areas of the body very well. And have
Be careful with the sit-ups at the beginning; if you go too hard right away, you might end up sore and harm yourself.
be careful during your workouts.

Now that you know you shouldn't add exercises like a madman, wait AT LEAST two weeks before THINKING.
In addition something. After AT LEAST two weeks, you can add parallel bars and bars, your workout will look like this.
way

Workout A

3x5 Squat
3x5 Flat bench press
1x5 Deadlift
2x8 Parallel (as soon as your body feels light, add weights)

Training B

3x5 Squat
3x5 Development ahead, standing
3x5 Pendlay rows/power clean (does anyone know the name of this exercise in Portuguese?)
Bar forward/back 2x8/3x8 (do one or the other), (as soon as your body feels light, add weights)

Remember again, this is optional, remember again, add these extra exercises slowly (for example, do the
first time just one set, if all goes well, in the next workout you add one more set.

After adding these exercises, wait a few weeks, measure your progress, if you are progressing well,
Okay, everything is working and you should continue what you are doing, if by chance you notice that your arms
they are a little behind the rest of the body (BE REALISTIC), you can try adding 2 sets of 8 repetitions
Do 2 sets of 8 repetitions of direct curl with a bar only on Friday. And DONE. Don't add anything else. I know.
What you are crazy to do is several arm exercises and use all the machines your gym has, calm down, this time
It will come when you stop being a beginner, for now, believe me, your arms will grow MORE with the exercises.
passed above what if you add a bunch of random exercises. Don't be fooled into thinking that arms only grow with
localized work.

Okay, you are doing everything right and I have reached a point where I can't add any more weight. What now?

Before you are sure that you have 'frozen', analyze the following:

Have you been eating well in the last few days?

Have you been sleeping well in the last few days?
You simply didn't have a bad day (did that stop you from using all your strength)?
Did you try to increase the weight at least on 2 to 3 different days and were unable to?

If you sincerely answered all the questions with a 'yes' and still you 'froze', it's time to start over, or
reset

What is 'reset'?
If you reach a point where, despite doing everything right, you can no longer increase the load in some way.
exercise, you froze. Below you will see what to do in this case.

How to 'reset'.

Let's say you are supinating 70 kilos and can no longer add weight, what you will do is the following:

The workout load will decrease by 10%, meaning that in your next training you will lift 63 kilograms instead of 70.
- In each training session you will increase the load a little (I recommend 1 kilogram), which should look more or less like this:

The day you reset.

3x5 x 65
3x5 x 67
3 times 5 times 68

3x5 x 69
3x5 x 70 -> Weight at which you reset
3x5 x 71 -> your new record
3x5 x 72
3x5 x 73
3x5 x 74
You froze here again, time for a new 'reset'.

Basically, this is the restart procedure, or the 'reset', as I am naming it here.

OK, I gained muscle mass and strength. Isn't it time to move on and switch to a more complex program?
The ideal is that you stay in this program for as long as possible, that is, while it is producing results (you are ...
gaining mass and strength), but a very good way to know if you have already stopped being a beginner and are now intermediate, is if
You have already 'reset' your squat twice and your deadlift at least once. Having done that is a good sign for you.
go ahead.

NUTRITION
Ok, isso é meio óbvio mas incrivelmente ainda há pessoas que não estão suficientemente conscientes disso: ALIMENTAÇÃO É
MORE IMPORTANT THAN TRAINING. With a rough workout, you can achieve some results (even if rough). With a
a rough diet won't get you anything even with the best workout in the world, a feat designed by geneticists especially for
you, so here are some tips to help you with that.

First: If you can afford a good SPORTS nutritionist, who has extensive experience in sports nutrition to
Trainers, schedule an appointment, even if it is expensive, it will be worth it. But a warning: Only go if it is a nutritionist.
specialized in sports nutrition and that you know (through recommendations from trusted people) that is competent, isn't it?
Just because the guy has a degree in nutrition doesn't mean he knows what's best for a bodybuilder.

Second: If you have little money and no patience to follow diets? Drink 4 liters of milk a day, preferably.
integral (if you are chubby, take skimmed, or at least vary). Yes, you read that right, 4 liters of milk. Yes, it's A LOT. Yes, it is
exaggerated, but YES, it will make you gain muscles like a monster. Milk is a complete food, rich in carbohydrates,
proteins, fat, and reasonably caloric, in addition to many studies indicating that it stimulates muscle growth, only
These 4 liters of milk will give you an excellent nutritional base, putting your body in an anabolic state.
(building muscles) constant.

Third: Forget about supplements for now. Yes, a high-protein one won't harm you, but that's about it. During the period that you
If you are a beginner, your body is eager to grow, and supplements will make little difference to your body and a lot to your wallet, better choose.
real food.

Quarto: In this program, it is essential that you consume more energy than you expend, so you don't have to stay like a
crazy selecting foods and following a strict diet. As long as you are consuming calories/carbohydrates and
mainly proteins in sufficient quantity, that's good. But it is also advisable that you stop eating for a while.
junk. First, because the more junk you eat, the less useful food you eat, second, you will gain weight.

I know it seems very easy for me to come here and say: Eat everything nicely, no sweets and cookies, mimimimi... It's not,
believe it. Like most people here, I love to eat junk food (acarajé with Coca Cola!!!! and sweets, lots of sweets) but these foods
they are caloric bombs with very little nutritional value (almost no complex carbohydrates/fibers/vitamins and
mainly proteins), meaning you are wasting your appetite on useless foods, so what I do is the following:

I felt like eating some salty junk food accompanied by a soda? Instead of having fries with Coca-Cola.
I either make a huge sandwich or sandwiches, each with several slices of cheese and ham, with some hamburgers inside.
Enjoy them with a nice cold fruit juice. In other words, a tasty food that will satisfy your craving for 'junk food' but that
still helps you, because it is very nutritious, although excessively caloric.

When I feel like having something sweet, I take a liter of very cold milk, mix it with cocoa powder, pour it into a container and
I enjoy my favorite cereal. The same as the situation above: I satisfied my craving for sweets and ate something tasty and
nutritious.

If you want to stick to a strict diet, good for you, but in this program, you don't need to worry so much about that.
the fat you gain if you overdo it with food will go away quickly in the future, consumed by your new
muscles and a non-radical adjustment to your diet. The important thing is that: if you decided to 'eat clean', consume enough to have
caloric excess.

How many carbohydrates/proteins should I eat?

As a general rule, to gain muscle mass and progress in this program, it is ideal that you maintain a surplus of
calories of about 1000 calories (a little less if you are over 25 years old), 5 ~ 6 grams of carbohydrates per kilo, and
between 2 to 3 grams of protein per kilogram.

How to know how many calories I need per day

I won't go into the specifics of this matter, but in general terms:

- If you are skinny or a teenager, multiply your weight by 44, the result is how much you need to consume daily in
calories, if you are a skinny teenager, multiply by 48.

If you are chubby, something between 26 and 32 calories per kilogram is recommended. This way you will probably gain mass.
muscular and will lose weight, but this may slightly hinder your strength gain and progress, and you will gain a little
less muscle mass too. If you are already close to 30 or over, stay at 26 calories per kilogram to gain mass and
lose fat.

As you gain weight, redo these calculations.

Water
Drink AT LEAST 4 liters a day. Find a way, by dividing it well throughout your day you won't even notice. Water is one of the best
supplements that exist, yet many people neglect the power that water has in helping you lose fat and gain
muscle mass.

Other advice
Sleep at least 7 hours a day.
Don't miss a SINGLE day of training. Yes, it will hinder you.
Taking a break from drinking and partying will help a lot.
LEARN THE EXERCISES AND DO THEM CORRECTLY. Exercises like squats and deadlifts, done
correctly will strengthen your whole body, wrong practices can lead to serious and chronic injuries (herniated disc, due to
example).
I think that's it.

Presentation

I believe that a good portion of the members here in the forum have been developing a certain interest in training focused on
powerbuilding, and with that I thought it would be interesting to summarize and present here for everyone the methodology of Stronglift Central Fitness 5x5.

It is a very interesting methodology, easy to understand the concepts and can be a gateway to this world.
do powerbuilding.

I tried to extract as much information as possible from the e-book to present it in a clear and pleasant way for reading.

The e-book can be found here:

(link removed from Craw69's year-end post)

The text is my own and I ask that you let me know if there are any errors regarding the methodology, such as divergences in
information and etc. The intention is to provide the 'essence' of the most correct method possible.

Introduction

Statistics show that weightlifting is the safest sport when looking at injury rates. Proof of this is that
you will be less hurt than your friends playing football, rugby, MMA, etc. In weightlifting, on the contrary,
In many other sports, no one will hit their knees, ankles, or anything else. It's just you and the bar. If you get hurt, it will be
guilt. The best way to avoid injuries is to start from the beginning, learn the technique of the correct exercise, increase the weight
slowly, but systematically and use your head. The bar will teach you lessons the hard way if you try
execute things ahead of time.

Advantages

Muscle mass gain

Fat loss
Strength gain
Better health, increased testosterone levels, stronger joints, and healthier knees
Greater motivation, after all every workout will be a challenge
Progressive loads
Efficient exercises
Short training
 What does the 5x5 method mean?

5x5 means 5 sets of 5 repetitions, prioritizing a gradual gain in strength in compound exercises over time.
with constant load progression.

How many times have we seen individuals completely swollen, with the upper part much more developed than the lower part,
training with various isolating exercises and different intensity variables. All of this just to achieve an aesthetic
momentary, but with ridiculous quality and muscle strength.

This method prioritizes strength gain in basic exercises, such as Squat and Deadlift.
Strength is directly related to the muscles, so if you want satisfactory development, nothing is better than
that increasing your strength, will consequently lead you to gain more muscles.

Training

The program consists of two 'full body' workouts for 3 days a week, for example:

Second: Training A
Fourth: Workout B
Friday: Training A

Division

Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5
Assistance exercise

Training B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Assistance exercise

* : Optional (mentioned later)

In the first week it would be A-B-A and in the following week it continues, being B-A-B.

Both workouts feature 3 exercises which may not seem like much, but what really matters is the intensity of the workout.
which increases according to the load progression.

It's a simple workout, highly effective and it doesn't take much time to do it. No one here will need to keep doing it anymore.
millions of exercises and spend several minutes at the gym. It's a simple workout that can be done in less time than
the 'conventional' training.

Rest is an important factor in this method, because let's see, we have 3 squats weekly, if we do not give a break of
at least 1 day of rest for the muscle the load progression may be compromised as well as increasing the risk of
injuries.

The order of the exercises is very important as well; the squat is the main exercise and should always be performed first.

It's hard, but for those who are used to their beloved weights, they can say goodbye; the method is based on exercises with a bar and
with no isolation exercises. The exercises that will be introduced to emphasize the biceps for example will be
based on your body weight.

Reasons for not using dumbbells and machines

The use of machines does not allow for an ideal movement for each type of person; it is a 'programmed' movement that the person
One only needs to use force to lift the weight, giving up balance and activating several other motor units.

We are between dumbbells and bars, where both allow for better movement and require balance for the weights.
However, barbell exercises allow for a greater amount of weight.

Take the bench press as an example, one can reach a point where we will do 50 kg per side on the bench press, with the dumbbells it's too much.
it's complicated to lift the weights and put them back at rest again, which could even cause some injury during some
of these.

If you are in a lower range, dumbbells can be used, but nothing is better than getting used to it already.
bar since the beginning, isn't it?

Deadlift 1x5 why?

As you may have noticed, the deadlift is the only exercise that deviates from the 5x5 rule, being done only 1x5.

The reason for this is that doing deadlifts 5x5 can disrupt the entire muscle recovery, in addition to doing Squats 3x.
weekly. Don’t be stubborn about wanting to do 5x5 in the deadlift, the exercises from the method use the lower back for the
Execution, therefore, it is not wise to want to abuse it.

Rest

Forget those scheduled breaks of 30-60 seconds, this method is different. Since the method is based on
strength development the rest can vary from 2 to 3 minutes.

For beginners who cannot handle squats with weight, for example, using only the bar, the rest period is shorter, around 1.
min.

The pain may be common in the first few days but this is not a sign or reason for overtraining to skip a workout. The best
The answer to the pain is to train. How many times has that pain in your bicep disappeared when doing front pulls, for example? Without.
freshness, the best solution for all of this is to train.

Overload

Many are concerned about the load they will use in the exercise, sacrificing correct execution and training only their ego.

Load and execution must go hand in hand as the weight progresses. Let's not be foolish to want
Add 10 Kg to the Squat right in the first week because the exercise is easy.
Strength is built over time, do not rush to drastically increase the weights from one moment to the next.

Load progression

The load progression can be done as follows for the following exercises:
Squat: 5 lbs (Approximately 2 kg)
Deadlift: 10 lbs (Approximately 4~5 Kg)
Bench Press: 5 lbs (Approximately 2 Kg)
Barbell rows: 5 lbs (Approximately 2 Kg)
Overhead Press: 5 lbs (Approximately 2 Kg)

Lembrando que essa é a carga total, ou seja, se o aumento é de 2Kg significa que devera ser acrescentado 1KG de cada lado.

There will come a time when progression will no longer be possible, so you will maintain this weight and try how many repetitions.
achieve. Let's use the Squat as an example:
In the executions, you can do 5/5/4/2/1.

Try three more workouts with this load, if you can't, a deload is done.

In the assistance exercises, it can be done as follows: *

It starts with 10 sets of 1 repetition, with rest according to the person's needs.
Once achieving 10x1, the attempt for 10x2 begins.
If we succeed, we will try 10x3
Continue progressing until you reach a set of 10x5
Achieving part 3xF, that is, 3 sets to failure where F is the number of maximum repetitions you can do.
When you reach this level, you may be able to do up to 15 repetitions in the first set.
By performing well in 3xF, one can start adding weight and do 3x5.
The load progression is done with about 1Kg per workout.

This is just a "script" on how to gain strength; people who are already accustomed to these exercises can skip.
some steps and build strength from wherever they see fit. I put it from the beginning aiming to teach people more
new ones and that still do not have the necessary strength to do many repetitions.

Deload

It is divided into two, a light deload and a hard deload.

The deload level consists of reducing the weight by 10% if you are unable to perform any exercise with a certain load.
example :
4/4/3/2/2
From this reduction, the load progression is made again until reaching the load at which stagnation occurred.

The hard deload is done due to possible muscle fatigue that may occur, so the weight is reduced by 20% and one continues to train.
only 3x3 for a week. After that, start adding weight normally.

Deloading is one of the most effective techniques to overcome plateaus, as sometimes the muscle hasn’t had time to recover.
recover and endure the original load. With the muscle better recovered, the chances of being able to endure the original load are
greater.

Assistance Exercises:

Pull ² ups

Chin ² Ups

Push-up

Dips

It is possible to add one of these two exercises for an emphasis on the arms.

In the last two or three main exercises, do 3x12 of Pull-ups or Chin-ups. After the 12 repetitions become easy, add weight.
2kg of load and starts to be 3x5.
Few will be able to do these sets of 12 repetitions, but that's okay, do what you can handle until
reach 12 repetitions.

If you can do the 12 repetitions with a huge effort of a 5-minute interval between sets

For Dips and Push Ups, it’s the same scheme, always with progressive loads and good execution. For those who have never done Dips.
Start with Push-ups until you can complete the repetitions, after that move on to dips where the load progression is much more
easy in relation to practicality.

A good way to alternate the exercises is as follows:

A - Paralela / B - Chin-up ou Pull-up / A - Paralela -> Semana 1
B - Chin-up ou Pull-up / A - Paralela / B - Chin-up ou Pull-up -> Semana 2

Remembering that these exercises are not essential, the basis of the program consists of the three basic exercises mentioned earlier, the
assistance exercises are just to give more emphasis to the arms. Never skip one of the three exercises to
to make an assistance.

Abdominals

That toned six-pack that everyone dreams of having is made in the kitchen, it's not just any tri-set that you find online that will make you
define your abdomen overnight.

Heavy squats and deadlifts already strengthen this muscle group, there's no need to kill yourself doing isolation exercises.

Final conclusions

I adopted the method just 1 week ago and I can say that it is a very exciting workout to do, quite quick, simple, and effective.
I felt my well-trained body all week and one of my concerns was the squat 3x, due to
lower back, ended up becoming the true thrill of the training.

At no time did I feel muscle fatigue, also due to the fact that I wasn't at full load yet, but initially I didn't have.
any problem with that.

For those who enjoy workouts like this or even want to explore other methodologies, I recommend Stronglift 5x5, it's worth it.
test

Edit: Changes to the text regarding the Deload

Edit2: Changes to the text regarding Assistance Exercises