Printable View
As I have several injuries that keep me from doing SS , I have decided to start this program until my hip and neck heal. I am using it with chin ups and dips
Starting Stats :
Bodyweight : 73KG
Squat : 86KG (Best PR ever , probably lower now)
Deadlift : When I could only squat 70KG I have deadlifted 106 , I can probably deadlift 110 now
Bench Press : 65KG
Press : 49 KG (Best is 50)
All 3x5
(Dead-Hang) Chin-ups : 2
(Dead-Hang) Pull-ups : 1
Dips : 7
Age : 16
Height : 5'9''
Day 1 : 5x Max-effort
Chin-ups 2 2 2 1 1
Dips : 7 7 6 5 5
Day 2 : Pyramid sets
I can't do many chin-ups so I did max hangs instead.
Chin-ups : 10-20-25-30 seconds
Dips : 1-2-3-4-5-6 , Really struggled for the sixth rep on the last set.
My chest and shoulders are very sore (especially left shoulder) , do you think doing dips 5x a week is viable ? (I came up with this idea : I used the same pull-up program for dips).
I can't do presses because of neck problems and i am just fed up with the bench.
I am 73.5KG now , don't want to gain weight till I get back to SS though.
Day 3 :
3 training sets of pull-ups
3 training sets of narrow grip chin-ups
3 training sets of behind-the-neck pull-ups
I did
3x1 pull-ups
3x1 narrow grip chin-ups
couldn't complete a behind the neck pull-up , so I messed around with lat pulldowns instead.
Good luck with it...I have to say I'm not sure it's a great idea to do it for dips, though. I have some bad shoulders myself, so I could be biased about it. Keep in mind the program itself just had 3xF pushups by design.
Day 4 : As many training sets as possible with one minute of rest (same number of reps as on day 3)
7x1 chin-ups
Some dips push ups close grip bench press.
I took more than one minute of rest between the chins.
Also , I am dropping the dips because I feel my shoulders are really worn out , better to let them rest for when I get back to Benches/presses.
Day 5 : Repeat the day which you found to be the hardest.
For me it was day 3 as I could not complete the prescribed training.
3x1 pull-ups
3x1 narrow grip chin-ups
3x1 somewhat wide grip pull-ups.
When I had attempted the somewhat wide grip pull-up on day 3 I didn't get a single one.
