Modifications to rip's Advanced Novice Program

[inautica]

I started SS a few months ago. I did the original novice program except I swapped pendlay rows for powercleans about a month in. I recently decided I didn't want to lift heavy squats 3x a week (body couldn't keep up). Anyways, rather than choosing an intermediate program I decided to go for the "Advanced Novice Program".

For those who are unaware it goes like this

Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5 (more sets may be added due to reduced frequency)

Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted

Week B

Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted

Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3

Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

Personally I'd like to do deadlifts at least once a week. I also don't want to give up the pendlay row entirely. Are the following adjustments acceptable?

mon
squat
bench/ohp
weighted chins

wed
front squat
ohp/bench
deadlift

fri
squat
bench/ohp
weighted chins
pendlay rows 3x5
laying tricep ext 3x5
RDL 3x5 (depending on how I feel)
ab wheel

So basically I do deadlifts every weds and then throw in pendlay rows on Friday's as an assistance exercise along with a couple other assistance exercises.

I guess I have two questions: Are weighted chins a substitute for rows (my research indicates no)? And do my modifications take away more than they add? Suggestions are welcome.

[dk240t]

I was with you until you went crazy on Fridays. No need for RDLs.

Are chins a sub for rows? Why do you need rows?

I believe the advanced novice in the book has you doing chins and back extensions on days alternating with your pulls from the floor, where you alternate deadlifts and cleans for that...so you deadlift every 4 workouts there.

I think what you've got is a fine plan actually...although I prefer cleans and don't do rows regularly, and I think you went crazy with extra stuff you don't need on Friday that is just going to wear you out. But I did a similar program for a while with cleans on Friday and had weighted dips every other workout too...where you've got laying triceps and only have them once/week...so definitely doable.

What is your goal in doing RDLs?

[inautica]

Are chins a sub for rows? Why do you need rows?

I actually don't know, initially they were a substitute for power cleans. I like them and I wanted to keep them around but if they aren't necessary then I wont bother with them for now.

I was with you until you went crazy on Fridays. No need for RDLs.
What is your goal in doing RDLs?

Again, now that I think about it, I don't really need those either. I can scratch those.

[DetMatthews]

I like the idea and I recommend something similar pretty regularly. But I agree with dk240t that Friday is a little nuts. Adding in RDL as a core lift is pretty absurd. If you are going to add in something like that do it much lighter and for higher reps, 2x10 or something like that. IMO that goes for any accessory lift. Squats are good, presses are good. For pulls I'd do Weighted chins > Deadlift > Rows. No need for weighted chins twice in one week IMO, especially when doing them right before rows.

Tricep extensions are cool for higher reps. I'd do 10 rep sets of dips. Either one works.

[inautica]

I like the idea and I recommend something similar pretty regularly. But I agree with dk240t that Friday is a little nuts. Adding in RDL as a core lift is pretty absurd. If you are going to add in something like that do it much lighter and for higher reps, 2x10 or something like that. IMO that goes for any accessory lift. Squats are good, presses are good. For pulls I'd do Weighted chins > Deadlift > Rows. No need for weighted chins twice in one week IMO, especially when doing them right before rows.

Tricep extensions are cool for higher reps. I'd do 10 rep sets of dips. Either one works.

Yeh, I like that actually.

I still kind of want to add unweighted chins on friday (good or bad idea)....

Here's how it's looking now.

mon
squat 3x5
bench/ohp 3x5
weighted chins 3x5-7

wed
light squat 2x5
ohp/bench 3x5
deadlift 1x5

fri
squat 3x5
bench/ohp 3x5
pendlay rows 3x5
laying tricep ext 2x10
Unweighted chins (yes/no?) if yes what rep range and how many sets?
ab wheel

[FastCatChamp]

Your new plan is almost Practical Programming to the letter.

I run almost the exact same program.

[DetMatthews]

Yeh, I like that actually.

I still kind of want to add unweighted chins on friday (good or bad idea)....

Here's how it's looking now.

mon
squat 3x5
bench/ohp 3x5
weighted chins 3x5-7

wed
light squat 2x5
ohp/bench 3x5
deadlift 1x5

fri
squat 3x5
bench/ohp 3x5
pendlay rows 3x5
laying tricep ext 2x10
Unweighted chins (yes/no?) if yes what rep range and how many sets?
ab wheel

Unweighted chins on Friday are totally cool, just know that after the rows you're not going to be setting any PRs. I like the frequency method for bodyweight chins. But yeah that routine should work very well.

[inautica]

Unweighted chins on Friday are totally cool, just know that after the rows you're not going to be setting any PRs. I like the frequency method for bodyweight chins. But yeah that routine should work very well.

Great workout today. It was a good call to not do weighted chins and rows. I was wiped out after doing rows. There's no way I could have done then back to back.

[inautica]

Question: What is the progression plan for an accessory lift where the set/rep range is 2x10? i.e. lying tri ext.