Question for Rip et al...

[Vader]

Hey Rip and other SSer's... OK, I'm an old guy, 52, and I have a question regarding accessory exercises. I've basically been doing the SS novice program, off and on, since my late 40's with no previous weight lifting experience (no bad habits?). I'm quite skinny (6' - 160 lbs.) and my numbers are modest: SQ - 200 5x3, Deads 300 3x2, Cleans 160 3x5, and here's my question... I've been alternating deads and cleans every workout, plus doing chins or pull ups, and dips. In some of the other programs ie: Witchita Falls Novice program, they have chins and pullups as the third exercise, instead of deads and cleans, which are scheduled just once every other week. Am I trying to do too much? After grinding through my squats, I don't mind the work, although it takes me 1 1/2 hrs, but my progress is quite slow. Any thoughts? Thanks. PS - I been doing weighted sit-ups on the roman chair with 60 lbs. and my lower back recently went into spasm pulling on a sock!? After reading your ab article I'm going to give that a rest.

[David55]

Why does this sound like a parody?

[Steve Hill]

Hey Rip and other SSer's... OK, I'm an old guy, 52, and I have a question regarding accessory exercises. I've basically been doing the SS novice program, off and on, since my late 40's with no previous weight lifting experience (no bad habits?). I'm quite skinny (6' - 160 lbs.) and my numbers are modest: SQ - 200 5x3, Deads 300 3x2, Cleans 160 3x5, and here's my question... I've been alternating deads and cleans every workout, plus doing chins or pull ups, and dips. In some of the other programs ie: Witchita Falls Novice program, they have chins and pullups as the third exercise, instead of deads and cleans, which are scheduled just once every other week. Am I trying to do too much? After grinding through my squats, I don't mind the work, although it takes me 1 1/2 hrs, but my progress is quite slow. Any thoughts? Thanks. PS - I been doing weighted sit-ups on the roman chair with 60 lbs. and my lower back recently went into spasm pulling on a sock!? After reading your ab article I'm going to give that a rest.

Well, my first thought is that you either are doing the program or you are not doing the program, and you, sir, are not doing the program.

[Vader]

Hmmm, good question, why does this sound like a parody? I'll try to distill my question down some. OK, if one were on "the program" ie:
A = Squat (3x5), Press (3x5), Powerclean (5x3)
B = Squat, (3x5) Bench (3x5), Deadlift (1x5, sometimes I do 2x3 or 3x3, sorry)
...and if one were 54 yrs. old and wondering whether adding chins and pullups and dips were likely to adversly affect progress in the primary exercises, whether there might be informed opinion out there (here) whether adding the extras was advisable or not? I am currently doing the extras. Thanks!

[Vader]

Holy shit! I just made myself older that I actually am in my last post... I'm only 52 ... and senile!

[MazdaMatt]

My personal experience has shown me that less is more. I cut out a lot of assistence and my lifts went up dramatically.

I think the mindset should be that assistence exercises should be chosen AS NEEDED. If you can't come up with a very specific reason for it, I'm not sure you need it.

[DTF]

Vader,

The point is that you can not be on 'the program' (meaning beginner linear progression as you have outlined) for as long as you have. Since you started in your late 40's and are now 52 (or 54, or ??) you have been on a linear progression for 3+ years (in theory anyway). That is not 'the program'.

[spiderman]

I'm an old guy, 52...I'm quite skinny (6' - 160 lbs.) and my numbers are modest

Isn't this to be expected? Younger and bigger means faster growth. Are you interested in gaining weight as a way to get stronger?

[Vader]

My personal experience has shown me that less is more. I cut out a lot of assistence and my lifts went up dramatically.

I think the mindset should be that assistence exercises should be chosen AS NEEDED. If you can't come up with a very specific reason for it, I'm not sure you need it.

Hmmm, this is exactly what I've been wondering... ie: are chins going to help my press or hurt it, dips and bench, same question... I guess while one is making progress on the main lifts the point is moot...

[Vader]

Vader,

The point is that you can not be on 'the program' (meaning beginner linear progression as you have outlined) for as long as you have. Since you started in your late 40's and are now 52 (or 54, or ??) you have been on a linear progression for 3+ years (in theory anyway). That is not 'the program'.

Yeah, you're right there... I did say that I was on it "off and on" though (you know... injuries, travel... life), but I'm currently sorting my baseline #'s and am going to take another run at 'er!