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02-18-2014, 06:20 PM #121
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02-21-2014, 12:36 AM #122
- Join Date: Nov 2010
- Location: Alexandria, Alexandria, Egypt
- Age: 29
- Posts: 1,244
- Rep Power: 0
1 Is there a version of SS where Dips as well as Chin-ups/Pull-ups are done?
2 I'd like to do the Practical Programming Novice Program but I want to deadlift 1.5 times a week instead of just once (I love this exercise). Don't explain, I'll take your experience as credibility for the answer, just a straight yes or no.
3 Can I expect to hit the numbers in my signature following SS (PPAN)?
4 Also, you attempt a failed weight 3 times, not 2? (I'm asking because most programs ask to remove weight from the bar after only 2 failed attempts not 3, so forgive my ignorance)Last edited by Monyistbitu; 02-21-2014 at 02:23 AM.
“A life spent chasing dreams that never come true is better than a life spent running away from dreams that could have.” – Alan Aragon
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02-21-2014, 05:31 AM #123
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
1. Dips are not really a programmed/necessary lift in any of the routines.
2. The trend really seems to be towards deadlifting less frequently. Consider doing deadlift, power cleans, and chin-ups/pull-ups each once per week on advance novice, actually.
3. There's no way of knowing what you can expect to get. For some in your age and height bracket those numbers are reachable on SS. For many others, not so much. Personally I used SS to get numbers equal to or better than your signature goals. It doesn't really matter though, because one way or the other you can get to those, even if you don't get them until you move to an intermediate program
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02-21-2014, 05:53 AM #124
- Join Date: Nov 2010
- Location: Alexandria, Alexandria, Egypt
- Age: 29
- Posts: 1,244
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Great, short, concise answers. I'll get on the Practical Programming Advanced Novice version of Starting Strength tomorrow. I'm also going to be using the full weight on squats all 3 workouts per week (since I feel like I can still handle progression at the current weight I'm doing).
And about the forth question please? Shall I attempt a failed weight a 3rd time (namely the Bench Press)?Last edited by Monyistbitu; 02-21-2014 at 06:32 AM.
“A life spent chasing dreams that never come true is better than a life spent running away from dreams that could have.” – Alan Aragon
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02-21-2014, 06:36 AM #125
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
The book Practical Programming is definitely a good read, but having Starting Strength is far far more useful since it covers the actual lifts. If you don't have SS obviously get it, if you only have SS I would consider getting The Strongest Shall Survive (Bill Starr) next, before Practical Programming, just to get a little more variety worked in. Ripp's stuff is great, don't get me wrong, I have SS 2nd and 3rd editions, Practical Programming, Mean Ol Mr Gravity (SP?), and Strong Enough?, all by Ripp...but variety is good too.
I missed that 4th one. Oops.
4. The program says you try it 3 times. Personally, I don't do that. I wouldn't recommend it either, assuming that you are doing everything correct. Eating, sleeping, resting between sets, other activities, etc. I've even moved on from SS to something more advanced (I have unfortunately run SS 3 times now lol) without having missed a rep, but that kind of thing comes from experience I think.
Anyway, if you don't get all of the reps on two tries, and you are doing everything right (especially the long rests between sets), you can go ahead and reset there if you don't think you'll get it the third time.
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02-21-2014, 10:14 AM #126
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02-23-2014, 12:06 AM #127
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02-23-2014, 05:02 AM #128
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02-24-2014, 09:14 AM #129
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02-24-2014, 09:45 AM #130
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
I think you are looking for this thread:
http://forum.bodybuilding.com/showth...hp?t=155022423
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02-26-2014, 12:49 PM #131
Stretching
It is generally not recommended to do static stretching before lifting. You may choose to do some dynamic movements or stretches as part of yoru warmup. If you want to do static stretches to improve flexibility they are best done post workout and/or on off days.
Typo in paragraph pictured above. "yoru" instead of your
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02-26-2014, 01:16 PM #132
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02-26-2014, 05:36 PM #133
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03-02-2014, 07:26 PM #134
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03-03-2014, 02:12 PM #135
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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03-04-2014, 03:25 AM #136
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03-04-2014, 08:29 AM #137
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03-04-2014, 03:26 PM #138
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03-05-2014, 10:50 PM #139
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03-06-2014, 05:15 AM #140
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03-12-2014, 05:55 PM #141
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03-12-2014, 06:12 PM #142
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03-12-2014, 08:13 PM #143
Thanks for getting back to me Farley. I do a high bar position because it's my intent to go into weight lifting eventually.
Feels like my heel. I do my best to sit back as far as I can. In my front squats I feel like my back wants to straighten or curve instead of staying artched, and I feel these max efforts more in my lower back(erector spinae?) than in my legs. Idk why I can do 195x2 but not 205x1.Gym lifts: 260/130/285
Meet lifts: 245/130/285
Coming back after injury journal: http://forum.bodybuilding.com/showthread.php?t=169273893
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03-12-2014, 08:22 PM #144
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Women have a different muscle tissue breakdown than men. Ripp has written about it. Basically women are less capable of expressing absolute strength/power for very short high intensity applications, such as a 1RM...or you could flip it and say women are more capable of performing multiple reps/longer durations very close to but slightly below max.
I'm sure I butchered that, but you probably get what I mean.
So that is not surprising, to me.
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03-13-2014, 07:22 PM #145
Farley, I've read that you advocate reading TSSS as well as SS, and after reading both, whose Squat style do you prefer? Bill's high bar with a slight pause or Rip's low bar with a bounce? Both men have recorded a 600 squat (although Bill weighed about 25 lbs less).
Stats:
Weight: 186 lbs
Squats: 290 x 5
Bench: 170 x 5
Deadlift: 319 x 5
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03-13-2014, 08:05 PM #146
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
I don't squat precisely the way any particular person writes/suggests. My squats more closely resemble what Ripp teaches than anybody else, but even then there are some differences. Experience will do that.
I squat low bar with a bounce and a relatively upright torso (for being low bar). I don't go elbows back with a thumbless grip anymore, I did that for awhile after reading Ripp's stuff, but it just doesn't work well with my shoulders, so I go thumbs around with elbows pointed more down and a break my wrist now.
I also don't squat very strongly right now. I've PR'd at 425x1 and 405x3 back squat and 325 front squat, but my last squat session a little over a week ago was a mere 305x7 topset (I'm on 5/3/1 right now). I've had a lot of time off, laziness, injuries, surgery, birth of a daughter, work, school, more laziness, etc, **** up my progress.
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03-13-2014, 11:26 PM #147
- Join Date: Feb 2012
- Location: Brighton, East Sussex, United Kingdom (Great Britain)
- Age: 39
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Farley, I'm 10 workouts into SS 3rd edition, still with the basic 5 lift template, and squats have got tough quicker than the other lifts. I started light on all lifts and per session I've added;
(I'm in kg over here so I can't add exactly 10lbs etc)
Squat 11lbs
Deadlift 22lbs - higher than the book says but I feel good so far
Bench 11lbs - same as deads, feels good so far although adding aggressively
Press 5.5lbs
Power cleans 5.5lbs
I done 187 squats the other day, and it's 198 today. It's gonna be a grind and I plan to continue this aggressive loading (helped by introducing a belt) until I fail, where I'll immediately back off 10lbs and go up in 5lb increments thereafter.
Does this seem ok?
All the other lifts are well up and still absolute cake. It just seems a little out of balance in terms of difficulty at the moment.
Edit: This is a re run. I progressed to TM in 2012.Powerlifter 160/100/195/455kg @ 91.55
137.5/97.5/195/430kg @ 82.7
Boxer 5-1
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03-14-2014, 02:06 AM #148
Hey, I have 2 questions :
1: I have ran this programn before for around a month or 2 but stopped it for some reason, i am now restarting it next week. Do you think i should still start with weights that mean i will reach my current 5 rep max is 3 weeks? or should i start heavier?
2: For chinups/pullups i was wondering if i could treat them like any other of the lifts? E.g Chinups 3 x 5, when i get all sets/reps add weight. Would this be ok?Currently Following - All Pro's (Auto Regulated Version)
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03-14-2014, 05:21 AM #149
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Well, that's not the way I would do it, or the way I generally recommend. But I very much like to avoid failure on lifts like squats where I perceive too much injury risk in doing so, especially for a less than experienced lifter.
If your diet and rest are dialed in you may be able to continue adding 5kgs longer than you think. Sometimes you'll be expecting a grind, or get a serious grind, but then the next session is actually less difficult.
1. I would not start heavier than that.
2. Yes, if you prefer, that is reasonable.
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03-14-2014, 09:34 PM #150
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