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I'm faced with a bit of a SS head scratcher...

Discussion in 'Strength & Conditioning Discussion' started by Justice 4 All, Aug 30, 2010.

  1. Justice 4 All

    Justice 4 All Brown Belt

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    I'm coming off of a long summer's break from training, and I don't know which program I would want to continue with.

    I'd like to do one without fucking around with it, so that leaves me with 3 (or 4) non-negotiable options:

    The Original Starting Strength Novice Program

    Onus Wunsler Beginner Program

    Practical Programming Novice Program

    Wichita Falls Novice Program

    The Starting Strength Novice/Beginner Programs - Starting Strength Wiki

    Thus far I've been doing the "Practical Programming Novice Program", and in general am pleased with the results. However, I find myself growing more and more interested in doing Power Cleans, which the aforementioned program does not incorporate. That leaves me with the other 3 programs...

    I don't want to dead-lift twice a week, so the "Original Program" is out, and I'm not satisfied with the fact that the "Onus Wunsler Program" doesn't incorporate pull-ups. This leaves me with 1 remaining option, the "Wichita Falls Program". But I wonder whether dead-lifting once every 2 weeks is too rare...

    I guess what my problem ultimately boils down to is: "is dead-lifting once every 2 weeks sufficient, am I placing too much importance on pull-ups, and/or is there some flaw in my reasoning?"
     
  2. Tosa

    Tosa Red Belt

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    So swap pull-ups for chins with the Onus Wunsler Program, which is such a small change, it's almost non-existant. Or if you want to do both chins and pull-ups do the Wichita Falls program, many people benefit from deadlifting less often.
     
  3. DrBdan

    DrBdan Something clever

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    Do you want to do both chins and pull-ups or are you fine with doing just pull-ups?
     
  4. FiveFeezy

    FiveFeezy Orange Belt

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    How about this:

    Week 1
    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift

    Workout B
    3x5 Squat
    3x5 Press
    3x5 Pullups

    Workout C
    3x5 Squat
    3x5 Bench Press
    5x3 Power cleans


    Week2
    Workout A
    3x5 Squat
    3x5 Press
    1x5 Deadlift

    Workout B
    3x5 Squat
    3x5 Bench Press
    3x5 Pullups

    Workout C
    3x5 Squat
    3x5 Press
    5x3 Power Cleans
     
  5. Justice 4 All

    Justice 4 All Brown Belt

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    Yeah, I'd like to do both.

    Yeah, and I guess it'd place less strain on my back too (which has been a bit of a nagging problem tbh).

    But on the other hand, this'd mean my DL might progress slower than my squat, meaning that I would squat more than I DL :p
     
    Last edited: Aug 30, 2010
  6. Searcher

    Searcher Yellow Belt

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    I have no idea why you need to do both, but if you want to, do a 2x5 of chin-ups, then follow by a 1x5 of pull-ups. Next time its time for chins, do a 2x5 of pull-ups, and a 1x5 of chins. Add weight accordingly. Add in powercleans during deadlift warmup.

    To tell you the truth though...it doesn't matter one bit.
     
  7. toonie

    toonie Tuesday

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    I started out similiar to you TS.

    Now, my weeks are this

    Workout A
    Squats
    Bench
    Deadlift
    DB Snatch

    Workout B
    Squats
    OHP (clean the weight as warm-up)
    Cleans
    Weighted pull-ups/chin ups (alternate)

    Works fine in terms of time (1 hour 15mins or so).
     
  8. paolo27th

    paolo27th Black Belt

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    My guess it these programs aren`t written in stone. If you want to do less deadlifts or more pullups you can do that. As long as you are consistent and keep doing what you set out to do.
     
  9. PCP

    PCP Guest

    Yes

    Yes

    You are obsessing over stupid details, you need to lift heavy shit to get stronger. This is what is important, not finding the "perfect" set and rep scheme for your "perfect" routine. The biggest thing holding you back is not whether you do pull ups or chin-ups, or deadlift once a week vs twice a week, but shit like you taking the whole summer off from lifting. If you want to get strong you need to be consistent.
     
    Last edited by a moderator: Aug 30, 2010
  10. VoodooPlata

    VoodooPlata Brown Belt

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    All the SS programs look like this:
    Squat somehow
    Press somehow
    Pick something up from the ground
    Assistance

    Once you realize that this is the case, it should be a small matter to put something together that you like. Something like this:
    Workout A:
    Squat
    Bench
    Powerclean
    Chins

    Workout B:
    Squat
    Standing OHP
    Deadlift
    Rows

    And there you go.
     
  11. Justice 4 All

    Justice 4 All Brown Belt

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    Alright thanks guys.

    I'll see what I can do, maybe I'll just come up with my own shit then...

    Just figured Mark Rippetoe might be somewhat more knowledgeable than me in these issues, and that I should just place trust in the fact that I'd be better off doing what he (as a professional, with decades of experience) has formulated.
     
  12. VoodooPlata

    VoodooPlata Brown Belt

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    You are absolutely right that mr. Rippetoe is a highly educated individual in these matters, and i don't think anyone is suggesting that you just make your own stuff up. What i am suggesting is that you can take the SS template and form something that exactly fits your needs.
     

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