SS : Chin ups?

[ITomI]

I understand SS 3rd edition is

A: Squat, Bench, Power Clean, *Chin ups

B: Squat, Press, Deadlift, *Dips

All I want to clarify is:

1. Are chin ups there to hit the lats, since power clean hits the upper back?

2. When it says chin ups, would that be palms toward or away?

3. Do palms toward still hit lats?

thanks

[daavig]

1: Idk
2: Yes. Pick one and get better at it over time...doesn't really matter in the long run. Hands out and wide looks more bad ass because its a military pullup but chinups (hands facing in) are easier for most people and involve more bicep which might be ideal for you. Pick one and stick with it, once you get to 2 sets of 12+ reps you can start adding weight and the fun begins

[ITomI]

1: Idk
2: Yes. Pick one and get better at it over time...doesn't really matter in the long run. Hands out and wide looks more bad ass because its a military pullup but chinups (hands facing in) are easier for most people and involve more bicep which might be ideal for you. Pick one and stick with it, once you get to 2 sets of 12+ reps you can start adding weight and the fun begins

Thanks, I'm better at chins since they're easier, I can do around 10 chins but only 6-7 pull ups.. also my pull up bar is not wide enough to do good pull ups so I will stick with chin ups if they still hit lats, edit: Do chin ups still hit lats?

anyone know question 1 regarding SS?

[MichaelCJ]

Actually, dips are not there by default.

Chinups use a supinated grip, shoulder-width, or closer if you prefer.

Power cleans don't really hit the lats (which are not part of the "upper back", anyway). If I were to rewrite SS, it would have chinups in there immediately. Also not bad for biceps, forearms and grip strength. As soon as you can do 3 sets of ~8, I'd add weight, personally (and keep doing so). According to SS 3rd edition, it's 3 sets of 15, IIRC. Up to you...

[Determinednoob]

IIRC the 3rd edt actually does say to include chins from the start

[ITomI]

Actually, dips are not there by default.

Chinups use a supinated grip, shoulder-width, or closer if you prefer.

Power cleans don't really hit the lats (which are not part of the "upper back", anyway). If I were to rewrite SS, it would have chinups in there immediately. Also not bad for biceps, forearms and grip strength. As soon as you can do 3 sets of ~8, I'd add weight, personally (and keep doing so). According to SS 3rd edition, it's 3 sets of 15, IIRC. Up to you...

I see, I feel power cleans in my traps a lot so I figured its upper back, thanks, should I just chins in workout A or put them in B as well?

IIRC the 3rd edt actually does say to include chins from the start

I will do this then for sure, but A or B or both?

[EnglandLifter]

2. ive noticed since doing each set with different grip ive got better at them all, i do 1 palms facing close grip 1 set wide palms facing away then 1 set with a hammer curl kind of grip palms facing each other

[Determinednoob]

I see, I feel power cleans in my traps a lot so I figured its upper back, thanks, should I just chins in workout A or put them in B as well?



I will do this then for sure, but A or B or both?

Some people would tell you you could do them every day if you like. I will do them on bench day and do dips on OHP day.

[ITomI]

Some people would tell you you could do them every day if you like. I will do them on bench day and do dips on OHP day.

Alright, I will definitely do it bench day (A) and see how I feel on OHP day,

[MichaelCJ]

IIRC the 3rd edt actually does say to include chins from the start

Nope.

[ThatOneLurker]

I do my chins on the first and last session of each week

3 sets, but I switch the grip everytime

and the order every session


One set palms facing away from me

One set palms facing towards from me

One set palms facing each other

[yup123]

if you haven't already, look up baby lover's SS. It's a much more complete program imo

[ThatOneLurker]

babylover's is a waste of time

[bubbyau]

Nope.

More precisely its this:

A
squat 3x5
press 3x5
deadlift 1x5

B
squat 3x5
bench press 3x5
deadlift 1x5

Then this after a couple weeks:

A
squat 3x5
press 3x5
deadlift 1x5

B
squat 3x5
bench press 3x5
power clean 5x3

Then this after a few weeks:

A
squat 3x5
press 3x5
deadlift 1x5/power clean 5x3(alternating)

B
squat 3x5
bench press 3x5
back extensions 3x10
chin-ups/pull-ups 3xFailure(15 max)(alternating)