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  1. #1
    Registered User NievesCT's Avatar
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    Question about SS

    It says

    <u>Workout A</u>
    Squat 3x5
    Bench 3x5
    Deadlift 1x5

    Isnt squat just lowerbody for the most part?
    Bench is chest and deadlift is legs. What about bicep and all those things. I don't know very much about working out but where is the stuff for back and biceps etc. Is there something I'm not getting?
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  2. #2
    Registered User JasonWClark95's Avatar
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    Yes, workout B!
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  3. #3
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    deadlift will actially hit alot of muscle groups
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  4. #4
    Registered User NievesCT's Avatar
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    So just to make sure

    it says

    Workout A
    Squat 3x5
    Bench 3x5
    Deadlift 1x5

    Workout B
    Squat 3x5
    Press 3x5
    Power Clean 5x3

    Training days are 3 per week on non consecutive days. A typical Mon/Wed/Fri works well for many although the particular day of the week should be whatever fits your schedule best. I spent a lot of time lifting on Sun/Tue/Thur, for example.

    No, you cannot skip the weekend and fit 7 workouts into a two week period instead of 6.



    What would that be? Mondays I do workout A? Can someone explain. Thanks
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  5. #5
    Registered User Lettucebrah's Avatar
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    Monday = Workout A

    Wednesday = Workout B

    Friday = Workout A

    Then the next week you switch it around

    Monday = Workout B

    Wednesday = Workout A

    Friday = Workout B
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  6. #6
    Registered User trexmoad123's Avatar
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    Originally Posted by NievesCT View Post
    So just to make sure

    it says

    Workout A
    Squat 3x5
    Bench 3x5
    Deadlift 1x5

    Workout B
    Squat 3x5
    Press 3x5
    Power Clean 5x3

    Training days are 3 per week on non consecutive days. A typical Mon/Wed/Fri works well for many although the particular day of the week should be whatever fits your schedule best. I spent a lot of time lifting on Sun/Tue/Thur, for example.

    No, you cannot skip the weekend and fit 7 workouts into a two week period instead of 6.



    What would that be? Mondays I do workout A? Can someone explain. Thanks
    You just keep it in a simple rotation, One week you would do A,B,A , then next week you would pick up where you left off and do B,A,B, and then A,B,A the following week, etc.

    I would personally replace power cleans with barbell rows, and add some bicep work on one of the workouts.
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  7. #7
    Registered User NievesCT's Avatar
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    Originally Posted by trexmoad123 View Post
    You just keep it in a simple rotation, One week you would do A,B,A , then next week you would pick up where you left off and do B,A,B, and then A,B,A the following week, etc.

    I would personally replace power cleans with barbell rows, and add some bicep work on one of the workouts.
    Any recommendations for the bicep work?
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  8. #8
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    Originally Posted by NievesCT View Post
    Any recommendations for the bicep work?
    Do some curls on Friday's after you workout.
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  9. #9
    Registered User NievesCT's Avatar
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    Originally Posted by spiderman997 View Post
    Do some curls on Friday's after you workout.
    Any advice for Sets x Reps? Sorry, I just like things being really structured.
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  10. #10
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    Originally Posted by NievesCT View Post
    Any advice for Sets x Reps? Sorry, I just like things being really structured.
    3 sets of 8 reps each
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  11. #11
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    add curls, facepulls to hit rear delts.
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  12. #12
    Big buttsss cacahuete's Avatar
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    Workout B is missing.
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  13. #13
    Registered User NievesCT's Avatar
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    Here's my schedule. How does it look?

    Workout A: Mon/Wed/Fri
    -Squat 3s x 5r
    -Bench 3s x 5r
    -Deadlift 1s x 5r
    -Curls 3s x 8r(arms)

    Workout B:
    -Squat 3s x 5r
    -Press 3s x 5r
    -Barbell Rows 3s x 5r
    -Chinups 5s x 10r

    Schedule :

    Week A:
    Monday - A
    Wednesday - B
    Friday - A

    Week B:
    Monday - B
    Wednesday - A
    Friday - B
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  14. #14
    Registered User comps's Avatar
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    Change power cleans for pendlay rows.

    And add in assistance work if you want to the workouts

    Ex: Calves, rear delt flies, curls, tricep push downs.
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  15. #15
    Big buttsss cacahuete's Avatar
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    looks ok, it's simple. A B A - B A B - A B A -. ....
    Originally Posted by NievesCT View Post
    Here's my schedule. How does it look?

    Workout A: Mon/Wed/Fri
    -Squat 3s x 5r
    -Bench 3s x 5r
    -Deadlift 1s x 5r
    -Curls 3s x 8r(arms)

    Workout B:
    -Squat 3s x 5r
    -Press 3s x 5r
    -Barbell Rows 3s x 5r
    -Chinups 5s x 10r

    Schedule :

    Week A:
    Monday - A
    Wednesday - B
    Friday - A

    Week B:
    Monday - B
    Wednesday - A
    Friday - B
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  16. #16
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    Monday- A
    Weds - B
    Fri - A
    Sun - B
    Tues - A
    Thurs- B
    Sat - A
    Mon - B
    Weds - A
    Fri - B
    Sun - A
    .
    .
    .
    ect.
    Last edited by REIGNxSUPREME; 04-09-2012 at 12:41 AM.
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  17. #17
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    All the advice given in this thread is great except for the above post ^ (#10, no offense man but it says it in the program) ^

    Ideally you should take a 2 day break after 3 sessions (the end of your weekly training period).

    You can lift straight through and get 7 workouts in 2 weeks. I am sort of messing around with that style right now to try and get a 315x3x5 squat by May 1st. I might be able to do it with enough sleep and calories. Make sure you eat and sleep alot.

    Also remember the #1 most important thing is to add 2.5 pounds to each side (total of 5 pounds) to the bar for every single lift you can complete for 3 sets of 5 reps. This is how you make quick gains in strength and muscle. Eating and sleeping will allow you to recover for the next day.
    500+ Just say rep back

    LEARN PROPER SQUAT TECHNIQUE!
    http://oldschooltrainer.com/how-to-squat/

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    http://forum.bodybuilding.com/showthread.php?t=123812871

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  18. #18
    Registered User NievesCT's Avatar
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    Monday - A
    Wednesday - B
    Friday - A

    Monday - B
    Wednesday - A
    Friday - B

    So to confirm, because I've been getting different responses. This is correct right?
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  19. #19
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    Originally Posted by NievesCT View Post
    Monday - A
    Wednesday - B
    Friday - A

    Monday - B
    Wednesday - A
    Friday - B

    So to confirm, because I've been getting different responses. This is correct right?
    Yes.
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  20. #20
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    Originally Posted by Rowbro View Post
    All the advice given in this thread is great except for the above post ^ (#10, no offense man but it says it in the program) ^

    .
    He was asking about sets / reps for curls, not the overall program.
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