Niki Sims: How to Squat 405 in 12 Weeks

[Mark Rippetoe]

How to Squat 405 in 12 Weeks | Niki Sims

[TommyGun]

Great article Nikki. Very well written, and you got me with the title. It's really amazing how the novice linear program works for all types.

[unruhschuh]

Thank you for that article. Very well written and both entertaining and informative. What's your occuaption, if I might ask?

[Mark Rippetoe]

She's a barbell coach. Isn't that interesting?

[Rook]

Would it be ok to do both press and bench each work out also?


Maybe rotate which one goes first?

or is there a reason press and bench are on different days, other than how long the workout will take?

[Niki Sims]

Great article Nikki. Very well written, and you got me with the title. It's really amazing how the novice linear program works for all types.

Thanks Tommy. It is a very satisfying application of the strength/adaptation/recovery cycle.

Thank you for that article. Very well written and both entertaining and informative. What's your occuaption, if I might ask?

Thanks. As Rip said, I am a full-time barbell coach.

[Mark Rippetoe]

Would it be ok to do both press and bench each work out also?


Maybe rotate which one goes first?

Fine with me. Probably fine with Niki too.

[Alexander Dargatz]

Thanks for the article Coach.
It's always good to read something rational and well written about training in my lunch break. It's like a short mental vacation

The title really works, too. I'll squat 405x5 somewhen, too - maybe not in 12 weeks though =/

Fine with me. Probably fine with Niki too.

Yes, and with me, too
Just report back please how much better your version works for a novice than the standard Starting Strength model.

[Phill]

Can you expand on training a fluffy female. That section was very helpful (for my wife who has picked up a barbell after 4 kids and a lot of sedentary years) and I am surprised at her progress and commitment (except when she knows how heavy the bar is, numbers somehow make things heavy) but I don't want to kill her by loading too heavy and I don't want to get yelled at for ruining her gainzzz.

Great article and thanks for your contribution.

[Pluripotent]

Fine with me. Probably fine with Niki too.

For that matter, why split them up at all? Do all of the things everyday!