Practical Programming Novice Program:
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Has anyone tried this program? it isn't published but given by rippetoe at his gym?
Do you guys think this program combined with gomad would be conducive to decent gains
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Thread: Wichita Falls Novice Program
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03-14-2010, 06:54 PM #1
Wichita Falls Novice Program
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03-14-2010, 06:58 PM #2
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03-14-2010, 07:21 PM #3
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03-14-2010, 07:50 PM #4
It's an insane workout. I just did Squats, Deads and Bench today with my buddy. Wow...I'm gonna be sore tomorrow.
I can't get whole milk here in Canada though, have to drink Homo (3.25%) instead. Stupid gov't banned whole milk.
I cut my cardio out and I am eating like food is going out of style.
Just make sure of 1 thing...Do weight you can handle. Don't go with big weight and have crappy form. I was squatting 250 today because I can take my thighs down paralell with the ground still at that weight. If I did cheater squats and didn't go all the way down, I could do 325 easy.
I'm 6 weeks into being back at the gym, 2 weeks back into squatting and benching and deadlifs are finally back in the routine.
Don't cheat, use good form and the weight will come in time.
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03-14-2010, 08:04 PM #5
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03-14-2010, 08:40 PM #6
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
In America that is what passes for "whole milk." What you're thinking of is either unhomogenized milk (4% milkfat, I believe), which is rare to find in the US, or raw milk (unpasteurized, unhomogenized) which is illegal in most US states. I go to crazy lengths to get raw milk in Ohio, but it's worth it.
There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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03-14-2010, 08:40 PM #7
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03-14-2010, 08:42 PM #8
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
Actually:
Wichita Falls Novice Program
Monday
Squat 3x5
Bench press/press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
Squat 3x5
Press/bench press 3x5 (alternating)
Deadlift 1x5/Powerclean 5x3 (alternating)
Friday
Squat 3x5
Bench press/press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 repsThere is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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03-14-2010, 09:58 PM #9
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03-14-2010, 10:31 PM #10
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03-15-2010, 06:51 AM #11
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03-15-2010, 01:31 PM #12
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03-15-2010, 01:33 PM #13To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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03-15-2010, 01:36 PM #14To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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03-16-2010, 01:39 AM #15
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03-16-2010, 03:50 AM #16
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03-16-2010, 10:07 AM #17
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03-16-2010, 10:14 AM #18
- Join Date: Aug 2009
- Location: Wales, United Kingdom (Great Britain)
- Age: 35
- Posts: 273
- Rep Power: 193
SS + GOMAD is build for you!
Do this for a month :
http://startingstrength.wikia.com/wi...inner_Programs
Look here for videos on correct form :
http://startingstrength.wikia.com/wiki/Video
Then after that month:
add in Chin-ups on workout A
and dips in workout B
Edit:
I know you don't want to do power cleans just yet, because you want to nail the technique down.
But trust me, Just try them, learn the technique while the weights your lifting are light.
Your'll only truly learn the technique by doing them anyway.
your'll love them when you get going.
Watch the scales fly up! and your'll be breaking personal records every week.
EnjoyLast edited by scottaii; 03-17-2010 at 03:19 AM. Reason: More info
Clean bulking to 185.... here I go
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