The Race to a Five-Plate Squat (and onward)

[UofACATS]

edit:nevermind I'll figure it out, so my ****ty SS threads to sort through.

power clean cannot be substituted for by a bent-over row

So this is not accurate?


copied pasted

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
2x8 Chin-ups

[Farley1324]

edit:nevermind I'll figure it out, so my ****ty SS threads to sort through.



So this is not accurate?


copied pasted

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
2x8 Chin-ups

This is the program:

A
3x5 Squat
3x5 Bench
1x5 Deadlift

B
3x5 Squat
3x5 Press
5x3 Power clean


Alternate three nonconsecutive days a week, and it is all you need.

[DanielBeauchamp]

It's enough for a beginner. After about 6 months, you can consider something else. I've seen enough testimonies of people's strength gains to know it works.

Oh for sure, it works. I just don't like it too much.

[UofACATS]

thanks, I found the faq. Every thread is about how to change it..

I'm good to switch. I'll have to learn fast how to power clean, but that's fine.

[musicianman]

thanks, I found the faq. Every thread is about how to change it..

I'm good to switch. I'll have to learn fast how to power clean, but that's fine.

Work rows until you get power cleans down.

I'd add pullups and dips as described above. Also do some ab work.

[UofACATS]

Work rows until you get power cleans down.

I'd add pull-ups and dips as described above. Also do some ab work.

LA Fitness has no provisions for power cleans. Will sub pull-ups and rows (love those anyway).

[musicianman]

LA Fitness has no provisions for power cleans. Will sub pull-ups and rows (love those anyway).

Uhhh...? LA Fitness doesn't have barbells?

[Farley1324]

LA Fitness has no provisions for power cleans. Will sub pull-ups and rows (love those anyway).

All you need is a barbell and a floor

[musicianman]

All you need is a barbell and a floor

His LA fitness has no floors?!

[UofACATS]

You guys are hilarious. In the faq it says the weight should be dropped. I'm not dropping the regular weights at my "fitness center" gym, that's what I'm saying


edit: here's the FAQ excerpt.

"Additionally, the power clean REQUIRES that the barbell be dropped rather than lowered slowly during the eccentric phase. Most gyms don't have bumper plates, and they frown on your dropping iron weights to the deck, even with padding on the floor. Mom certainly doesn't want little Jimmy dropping his weights onto the floor in the basement.

As such, the clean, though the preferred exercise, will probably not be practical or safe for most trainees. The row fills the niche vacated by the clean in this program."

[Farley1324]

You guys are hilarious. In the faq it says the weight should be dropped. I'm not dropping the regular weights at my pussy gym, that's what I'm saying

???

There is no need to "drop" any weights. I've been doing cleans 1-2x a week since Jan and I havn't dropped the weights yet.

[musicianman]

If bumper plates are not available, the task becomes harder. The bar must be released from the rack and caught at the hang and then lowered to the floor, to prevent damage to the barbell and the floor. This can he tricky, since it really hurts to actually drop the her right on the thighs.
The her has to he released from the rack with enough grip on it to be able to slow it down before it kits the thighs. It is decelerated with the traps using a movement that is the opposite of the shrug used during the jump. It needs to stop here under control before being lowered on down to the floor. And if metal plates are used, it would be prudent to use rubber mats to protect the floor. But really, get some bumper plates. They are important enough to consider necessary.

^^^

I saw some olympic lifter from the 70's clean and pressing 350+ pounds, and then catching it before putting it back on the ground. Not to say it's ideal, but you're not going to hurt yourself at lower weights.

[UofACATS]

What's with the FAQ then? Doesn't look particularly dangerous. Looks like a normal lift actually. edit: /\ oh, gotcha. That's logical.

http://www.youtube.com/watch?v=i0lCg...layer_embedded

[Farley1324]

What's with the FAQ then? Doesn't look particularly dangerous. Looks like a normal lift actually.

http://www.youtube.com/watch?v=i0lCg...layer_embedded

What FAQ?

No, power cleans are not dangerous. Bench press is FAR, FAR more dangerous than cleans

[UofACATS]

The bottom line is I'm convinced cleans are far superior to rows. If I can do them, I'm going to. It looks perfectly safe to me.

What FAQ?

Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ

http://forum.bodybuilding.com/showth...rting+strength

[Farley1324]

The bottom line is I'm convinced cleans are far superior to rows. If I can do them, I'm going to. It looks perfectly safe to me.





Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ

http://forum.bodybuilding.com/showth...rting+strength

I'm not much of a fan of that FAQ.

I prefer the wiki http://startingstrength.wikia.com/wi..._Strength_Wiki



Good call on the cleans. They are FAR superior to rows. Just check my sig.

[UofACATS]

I'm not much of a fan of that FAQ.

I prefer the wiki http://startingstrength.wikia.com/wi..._Strength_Wiki



Good call on the cleans. They are FAR superior to rows. Just check my sig.

Cool I'll check out the wiki. Thanks again I appreciate all this guidance fellas.


musicianman: **** yeah!!

[musicianman]

Good call on the cleans. They are FAR superior to rows. Just check my sig.

And yet, the clean was always the exercise that I would "eventually end up doing." My god, I was an idiot.

[UofACATS]

Posting from the gym hyped 195x5!!!!!!!!!!!! Last Rep was ahhhhhh!!!!!

Smacks my previous 175x5 like a lilbitch. **** yeah!!!! That is all

[musicianman]

Posting from the gym hyped 195x5!!!!!!!!!!!! Last Rep was ahhhhhh!!!!!

Smacks my previous 175x5 like a lilbitch. **** yeah!!!! That is all

Nice!

Where's the video?

[UofACATS]

Nice!

Where's the video?

Video in Journal Post #14

Come in and critique!!!

http://forum.bodybuilding.com/showth...#post519187133


I'll upload the 195x5 here.

[UofACATS]

195x5 here

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[hellrelived]

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gud bro ... keep up the progress

did u vomit on 175 squats .. lolzzzz

[The Shoeless Wonder]

good squatting cats

[Blizzard589]

Nice vid, UofACATS.

-----

I got 365x7 today which is still weaker than when I got my 405x5 PR but I'm workin back up to it. I probably could've gotten an 8th rep but I didn't want to be sore for too long since I plan on DLing on Saturday.

[UofACATS]

Looks good to you guys then. I see a slight rock forward on a few reps, nothing major. If you guys say it's good then that makes me happy. I felt nice and strong today. Swear to god it's all about diet. When I have a ****ty day diet wise the next day in the gym sucks, and vice versa is also true.

I'm really am pretty stoked on this video and review on my lifts. I think it'll really help correct form. And I do get a lot of comments from other dudes about "squatting so low" which is cool. I tell 'em it's better for your knees!

repping 225 will be a big milestone for me. Up next

[Ironlife]

Damn nice squats!!!

Well below parallel!!!

[musicianman]

Nice squats, everyone!

Cats, you ever use dextrose intra-workout? It's a great thing to supplement when your diet isn't in check that day.

[UofACATS]

Cats, you ever use dextrose intra-workout? It's a great thing to supplement when your diet isn't in check that day.

Negative. I just fume and hate myself for not preparing properly. Actually, now that I see the direct correlation between great diet and strong workouts, I tend to eat and plan better. I see it as always planning for tomorrow.

Damn nice squats!!!

Well below parallel!!!

Yeah buddy!!

[musicianman]

Negative. I just fume and hate myself for not preparing properly. Actually, now that I see the direct correlation between great diet and strong workouts, I tend to eat and plan better. I see it as always planning for tomorrow.

Buy dextrose for those days. I use it even on some well-fed days, simply because it's an amazing boost in energy (especially if you're spending 2+ hours in the gym like me).