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  1. #1
    Registered User lg2's Avatar
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    Wichita Falls Novice Program

    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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  2. #2
    Just the tip Farley1324's Avatar
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    It's a good program. Consider it a variation of Starting Strength.

    Done properly, with good diet and rest, it should give very good gains for a novice lifter
    Motivation is what gets you started. Habit is what keeps you going.

    Rightful Liberty is unobstructed action according to our will within limits drawn around us by the equal rights of others.

    MFC
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  3. #3
    Registered User lg2's Avatar
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    Thankyou my copy of starting strength is coming next week so i want to do the excersices i can with proper form and omit power cleans for a while than hopefully learn them with correct form and get on the regular program.
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  4. #4
    Registered User bomb1977's Avatar
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    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.
    I rep back 500+
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  5. #5
    Just the tip Farley1324's Avatar
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    Originally Posted by bomb1977 View Post
    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.

    FYI: That is not the definition of a parallel squat. That could still be high
    Motivation is what gets you started. Habit is what keeps you going.

    Rightful Liberty is unobstructed action according to our will within limits drawn around us by the equal rights of others.

    MFC
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  6. #6
    Leper Messiah bango skank's Avatar
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    Originally Posted by bomb1977 View Post
    I can't get whole milk here in Canada though, have to drink Homo (3.25%) instead. Stupid gov't banned whole milk.
    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.
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    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
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  7. #7
    Registered User cireb's Avatar
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    Originally Posted by bomb1977 View Post
    I can't get whole milk here in Canada though, have to drink Homo (3.25%) instead. Stupid gov't banned whole milk.
    Canadian homo milk is the same as american "whole" milk.
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  8. #8
    Leper Messiah bango skank's Avatar
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    Originally Posted by lg2 View Post
    Practical Programming Novice Program...
    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 reps
    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

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
    http://startingstrengthwiki.com

    Bango F#cks with 5/3/1 Log:
    http://forum.bodybuilding.com/showthread.php?p=316088631#post316088631
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  9. #9
    Registered User bomb1977's Avatar
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    Originally Posted by Farley1324 View Post
    FYI: That is not the definition of a parallel squat. That could still be high
    Your right, I worded that wrong. I should have said that I can't break parallel with more than about 250 pounds right now.
    I rep back 500+
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  10. #10
    Leper Messiah bango skank's Avatar
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    Originally Posted by cireb View Post
    Canadian homo milk is what Avril Lavigne drinks.
    fixed.
    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

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
    http://startingstrengthwiki.com

    Bango F#cks with 5/3/1 Log:
    http://forum.bodybuilding.com/showthread.php?p=316088631#post316088631
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  11. #11
    Registered User bomb1977's Avatar
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    Avril Lavigne is pretty damn hot as a curly haired blonde, I'd tag that for a few
    I rep back 500+
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  12. #12
    Registered User lg2's Avatar
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    Originally Posted by bango skank View Post
    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 reps
    Staying away from the power cleans until i learn how to do them properly.....

    Do you guys think I Should use the "GOMAD" method with the NOVICE PROGRAM also
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  13. #13
    Registered User Hut*Hut's Avatar
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    Originally Posted by lg2 View Post
    Thankyou my copy of starting strength is coming next week so i want to do the excersices i can with proper form and omit power cleans for a while than hopefully learn them with correct form and get on the regular program.
    Great plan.
    To 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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  14. #14
    Registered User Hut*Hut's Avatar
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    Originally Posted by lg2 View Post
    Staying away from the power cleans until i learn how to do them properly.....

    Do you guys think I Should use the "GOMAD" method with the NOVICE PROGRAM also
    If your goal is getting big and strong most definitely.
    To 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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  15. #15
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    Originally Posted by lg2 View Post
    Staying away from the power cleans until i learn how to do them properly.....

    Do you guys think I Should use the "GOMAD" method with the NOVICE PROGRAM also
    That's fine, just do the DL's on wednesday for now. Make sure you practice power cleans when you go to the gym though. Initially the load won't be heavy enough to interfere with anything since you're learning the movement.
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  16. #16
    Registered User scottaii's Avatar
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    Originally Posted by lg2 View Post
    Do you guys think I Should use the "GOMAD" method with the NOVICE PROGRAM also
    Originally Posted by Hut*Hut View Post
    If your goal is getting big and strong most definitely.
    I agree with hut*hut, I had the same information about 3 months ago and its the best thing I've ever listened to.
    GOMAD will really help, how much do you weigh, I'm actually drinking milk as I type this
    Clean bulking to 185.... here I go
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  17. #17
    Registered User lg2's Avatar
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    Originally Posted by scottaii View Post
    i agree with hut*hut, i had the same information about 3 months ago and its the best thing i've ever listened to.
    Gomad will really help, how much do you weigh, i'm actually drinking milk as i type this
    5 8 135
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  18. #18
    Registered User scottaii's Avatar
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    Originally Posted by lg2 View Post
    5 8 135
    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.
    Enjoy
    Last edited by scottaii; 03-17-2010 at 04:19 AM. Reason: More info
    Clean bulking to 185.... here I go
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