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Well, I just read this paragraph from the wiki:
And I thought, gee, I like power cleans, pull/chinups, and deadlifts all - but none of the programs had all three of those with at least once per week frequency, so I improvised.Which Version Should I do?
This largely depends on how often you'd like to powerclean, deadlift and do pull-ups. If you want to deadlift and powerclean 1-3x/week and pull-ups aren't a priority (you'll get to add them eventually) do The Original Starting Strength Program. If you'd like to Deadlift, powerclean and do pull-ups about equally, do The Onus Wunsler Beginner Program. If you don't ever want to do powercleans and you only want to deadlift 1x/week, but you'd like to do pull-ups 2x/week do The Practical Programming Novice Program. You will gain extraordinary amounts of strength on any one of these fine programs.
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Tuesday 12-30-08
Squat 222.5 lbs, 5/5/5 PR! Onwards to 2 plates in 2009
Bench 140 lbs, 5/5/5 PR! yay
Deadlift 265 lbs, 2 reps. I definately hurt my abs on this one, in that same spot as before. I can conclusively say that it has nothing to do with my appendectomy scar, it's in a very different place. I'll ice it and start with the starr rehab... although, does this mean I have to stop squatting for a while? Grrr
Barbell Curls 45 lbs, 8/8/8. I feel dirty.
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isn't 220lbs already 2 plates?? congrats man!Originally Posted by Contrail
Member
225 is 2 plates: 45 bar plus 45x4 plates.
Friday, 1-2-09
Squat 225 lbs, 5 reps. Then I felt my ab injury say hello, so I decided I better stop and take this rehab business seriously.
Deadlift (rehab) 45 lbs, 3x25. If I go up 20 lbs per workout on this, I'll get back to 265 lbs, which is what I injured myself on, in 11 workouts.
How much can I keep lifting while doing this? I'm thinking bench press and pullups should be fine to do, maybe press also?
Member
Catching the log up
Saturday, 1-3-09
Deadlift rehab45 lbs x25, 55 lbs x25, 65 lbs x25
Sunday, 1-4-09
Front squat Technique practice, worked up to 105 lbs 3x5
Bench 142.5 lbs, 5/5/4, first try at this weight
Deadlift rehab45 lbs x25, 65 lbs x25, 85 lbs x15
Situps 30lb bar across shoulders, 15/15/12 reps
Monday, 1-5-09
Deadlift rehab 45 lbs x10, 65 lbs x15, 85 lbs x15, 105 lbs x10
Pullups 5/5/5 reps
Tuesday, 1-6-09
Squat 195 lbs, 5/5/5. Reset this because I don't want to push it and hurt myself while healing up my abs
Press 90 lbs, 5/5/5
Chin-ups 6/6/6 reps
Deadlift rehab 65 lbs x10, 85 lbs x10, 105 lbs x5, 125 lbs x5
Situps 40 lb bar across shoulders, 11/11/9 reps
Thursday, 1-8-09
Squat 200 lbs, 5/5/5
Bench 142.2 lbs, 5/5/5 PR!
Pullups 6/5/4 reps
Deadlift rehab 85 lbs x10, 105 lbs x5, 125 lbs x5, 143 lbs x5
Half L-sit (1 leg tucked, 1 leg out, alternating), 4x 10 seconds
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Sunday, 1-11-09
Squat 205 lbs, 5/5/5
Press 92.5 lbs, 5/5/5 - PR on first attempt!
Deadlift rehab 105, 125, 143, and 165 lbs - all x5
Slant board situps + 20 lbs across shoulders, 16/13/9 reps (yowch, I like these)
Morning bodyweight is kinda plateaued at ~185 lbs. I swear I'm eating as much as I can stomach.
Member
I'm starting to think about what to do once I'm not just doing SS anymore, which will probably be 1-2 months from now.
I want to keep doing regular lifts, squats, presses, and pulls, but also add more O-lifting, gymnastics, and some metcon. Unfortunately, there are only so many days in the week!
I want to do:
A. Back squats, front squats, overhead squats
B. Bench press, overhead press, push press, incline bench press, etc
C. Pullups, chinups, rows, etc
D. Power clean, clean + jerk, snatch
E. L-sit, HSPU, planche, and front lever progressions
F. Metcons of various lengths, including running, cycling, and swimming
I don't like the idea of doing simply crossfit because it includes too much of category F, too little of heavy category A+B, and waaaay too little of category E.
So here's a theoretical weekly template for 2 on - 1 off - 2 on - 2 off:
Monday: Heavy lifts, 1 from each category A-D
Tuesday: Metcon, 15~20 minutes in length, then progressions on 1-2 of category E
Thursday: Heavy lifts, different ones from on monday
Friday: Lighter lifts from categories A and B, then progressions on 2-3 of category E
Member
have you tought about ws4sb?
Member
Isn't WS4SB just another strength program, with some complex wacky stuff? I prefer just keeping it simple: Squat, Press, Pull, Go home.
Tuesday, 1-13-09
Squat 210 lbs, 5/5/5, piece of cake
Bench 145 lbs, 5/5/3, first try at this weight
chin-ups 7/7/7, PR!
Slant-board situps +20 lbs bar across shoulders, 10/10 reps. I cut down the reps on this because I could still feel soreness from doing it last time.
Member
Thursday, 1-15-09
Squat 215 lbs, 5/5/5, piece of cake
Press 95 lbs, 5/5/4, first try at this weight
Deadlift 187 lbs, 5 reps
Slant situps +20 lbs, 10/10 reps
Sunday, 1-18-09
Squat 220 lbs, 5/5/5, felt fine. I'm excited about the 2-plate PR attempt on Tuesday!
Bench 145 lbs, 5/3/4. Argh, regression? Or maybe this has something to do with holding a 30-second frog stand earlier this morning. 2nd try at this weight.
Pullups 6/6/5, or maybe it was 6/5/5, I didn't count well enough. I think it's a PR in either case.
1 leg L-sit Worked through a total of 60 seconds, alternating legs in many sets.
Morning bodyweight still stuck at ~184 lbs. For the first time in a while, I wore shorts to workout and saw myself in the mirrors. Upon seeing those twigs, I am now re-motivated to eat more.
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