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Originally Posted by
chibichibi
What I’m doing, SS-wise:
A modified version of SS. Don’t know if one could say I’m truly doing the program because of the substitutions, other recreational activities, and the inability to drink milk, but whatever: I’m getting stronger.
Subs
1) Subbing dumbbell presses for bench presses because I’m on my own, don’t have a spotter, and don’t want to crush myself under a bar. I’ve got a wussy grip and questionable arm strength. I’m also trying to correct some R/L imbalance issues. I have some weights that I tie on to the dumbbells to make the increases more manageable.
2) Using hang power cleans rather than straight on power cleans on the advice of a local Crossfit trainer here, who also runs powerlifting classes at her gym. It does make the mechanics simpler because I don’t have bumper plates and I’m still trying to work out the timing of the transition between the deadlifting to the hang position and the clean. I held the weight at just the bar for the longest time because (a) the bar was probably too heavy for me anyway, at least to start, and (b) I wasn’t sure of my form.
Warmup and cool-down varies.
Generally I ride my bike to the gym, maybe row a few minutes and/or do some dowel stretches and a few pullups or chinups (2 sets, 5x each, so just to practice). Dips if I have to kill time while waiting for a rack.
Afterward, I usually do a few one-legged squats (2 sets, 5x each) to practice the skill and because I have a left/right imbalance I’d like to address, and maybe a few pullups to reassure myself I can do them. I don’t go to failure, I just do a few. Also do some stretches to work on the splits and to loosen up the hips.