Question about SS

[NievesCT]

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?

[JasonWClark95]

Yes, workout B!

[Khris132]

deadlift will actially hit alot of muscle groups

[NievesCT]

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

[Lettucebrah]

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

[trexmoad123]

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.

[NievesCT]

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?

[spiderman997]

Any recommendations for the bicep work?

Do some curls on Friday's after you workout.

[NievesCT]

Do some curls on Friday's after you workout.

Any advice for Sets x Reps? Sorry, I just like things being really structured.

[trexmoad123]

Any advice for Sets x Reps? Sorry, I just like things being really structured.

3 sets of 8 reps each

[MrRyan]

add curls, facepulls to hit rear delts.

[NievesCT]

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

[comps]

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.

[REIGNxSUPREME]

Monday- A
Weds - B
Fri - A
Sun - B
Tues - A
Thurs- B
Sat - A
Mon - B
Weds - A
Fri - B
Sun - A
.
.
.
ect.

[Rowbro]

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.

[NievesCT]

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?

[spiderman997]

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.

[trexmoad123]

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.