Wichita Falls Novice Program

**lg2** · 03-14-2010, 06:54 PM

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

**Farley1324** · 03-14-2010, 06:58 PM

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

**lg2** · 03-14-2010, 07:21 PM

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.

**bomb1977** · 03-14-2010, 07:50 PM

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.

**Farley1324** · 03-14-2010, 08:04 PM

Originally Posted by bomb1977

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

**bango skank** · 03-14-2010, 08:40 PM

Originally Posted by bomb1977

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.

**cireb** · 03-14-2010, 08:40 PM

Originally Posted by bomb1977

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.

**bango skank** · 03-14-2010, 08:42 PM

Originally Posted by lg2

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

**bomb1977** · 03-14-2010, 09:58 PM

Originally Posted by Farley1324

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.

**bango skank** · 03-14-2010, 10:31 PM

Originally Posted by cireb

Canadian homo milk is what Avril Lavigne drinks.

fixed.

**bomb1977** · 03-15-2010, 06:51 AM

Avril Lavigne is pretty damn hot as a curly haired blonde, I'd tag that for a few

**lg2** · 03-15-2010, 01:31 PM

Originally Posted by bango skank

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

**Hut*Hut** · 03-15-2010, 01:33 PM

Originally Posted by lg2

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.

**Hut*Hut** · 03-15-2010, 01:36 PM

Originally Posted by lg2

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.

**zephed56** · 03-16-2010, 01:39 AM

Originally Posted by lg2

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.

**scottaii** · 03-16-2010, 03:50 AM

Originally Posted by lg2

Do you guys think I Should use the "GOMAD" method with the NOVICE PROGRAM also

Originally Posted by Hut*Hut

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

**lg2** · 03-16-2010, 10:07 AM

Originally Posted by scottaii

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

**scottaii** · 03-16-2010, 10:14 AM

Originally Posted by lg2

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

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