Thread: thinking of changing to starting strength and need advice on other things

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google, rippetoe

Welcome

have used Google but didnt really answer my questions which is why i posted here

here's a SS FAQ that details the program quite well

Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums

there's a lot of accessory excercises you can add if you want (and if they don't slow you down with the main lifts).

I know that the cleans/row question has been asked a few times on the SS forum and a lot of members (tho not Rippetoe himself - I can't recall him chiming in on the Q) say that, if you want to do rows instead, go for it. I'll probably be starting SS after xmas and at this point am thinking I'll sub rows for powercleans too.

Originally Posted by Ted Shred

here's a SS FAQ that details the program quite well

Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums

there's a lot of accessory excercises you can add if you want (and if they don't slow you down with the main lifts).

I know that the cleans/row question has been asked a few times on the SS forum and a lot of members (tho not Rippetoe himself - I can't recall him chiming in on the Q) say that, if you want to do rows instead, go for it. I'll probably be starting SS after xmas and at this point am thinking I'll sub rows for powercleans too.

I did rows and incline instead of flat bench. Worked wonders,

Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
DIPS - 2 x 8-12

Workout B
Squats - 3x5
Standing Press - 3x5
Pull from floor (rows 3x5 or cleans 5x3)
PULLUPS/CHINS - 2 x 8-12 - (3 sets of pullups/chins can be done if you do the cleans instead of the rows)

Friday workout only
curl - 2 x 8-12
triceps extension (TriEx)- 2 x 8-12

okay so from what i have read after 2 weeks add the dips and chins? i think i can only do one chinup should i just keep doing them and gradually improve, however i read i should not go to failure on accessory exercises so how do i avoid that with chins?

then in a month add 2 iso sets for bis and tris? my arms do not grow from compounds alone

i don't understand this 3x5 if i know my 5 rep max for bench is 80kg then what weight do i do for the first set then second then third?


is there a spreadsheet i can use like madcows 5x5 that will set the weights out for me?

thanks

This thread might better be put into the "Training" forum but, anyways...

For sure all 3 work sets are at the same weight. I'm still getting in tune with the details myself. For precise numbers as a % of 5rm, I think there might be something on that in the SS FAQ write-up in the link I posted but I haven't seen come across anything like the madcow spreadsheet. Best to err on the light side tho, to allow some good headroom for progression.

This PDF might also provide some useful info on SS for you http://startingstrength.com/articles...n_rippetoe.pdf