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Practical Programming Novice Program

  • 13-04-2009 6:34pm
    #1
    dioltas
    Registered Users, Registered Users 2 Posts: 1,183 ✭✭✭


    Hi all, sorry about the length of this post.

    Missed out on a few weeks there due to college work and stuff. Starting back into it and was thinking about doing the P.P. version of the starting strength program because I don't want to power clean and like pullups / chins.

    Was kinda following my own bastardized version of it anyway for the last while, doing squats, benching, and pullups with a few other exercises thrown in after. Just thought it would be nice to stick to it properly and track my progress.

    Here is the program:
    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs wrote:
    Practical Programming Novice Program:

    Monday
    3x5 Squat
    3x5 Bench press / Press (Alternating)
    Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
    Wednesday
    3x5 Squat
    3x5 Press / Bench Press (Alternating)
    1x5 Deadlift
    Friday
    3x5 Squat
    3x5 Bench Press / Press (Alternating)
    Pull-ups: 3 sets to failure or add weight if completing more than 15 reps


    When it says pulls/chins 3 sets to failure, max 15 reps, does it mean 15 reps total or per set? Should I be aiming for 3 sets of 5 and adding weight if completing this or 3 sets of 15 and adding weight if completing?
    I assume its 3x5.

    Also is one set of deadlifting per week enough, and by press / bench alternating, that means one week I'd be pressing twice and the next I'd be benching twice ya?

    I'm trying to shed a few %s of fat a the moment so I know my diet is going to affect my progress. Also I'm going to try get in some cardio on the off days.

    And last question, what kind of weight should I be starting on the lifts? Was benching 95kg for 3x5 and squatting 135kg for 3x5 before the break.

    Started back last week benching 80kg and squatting 100kg. Been adding 2.5 to the bench each time and 5kg to the squat. Deadlifted 100kg for 3x5 the last day without much problems.

    So I suppose if I just keep going with the 3 of them at those weights, and start pressing at 40kg maybe? Or should I be starting lower?


    Again, sorry about the length. Thanks. And if anyone has any better ideas I'm open to suggestions :)


Comments

  • #2
    DM-BM
    Registered Users, Registered Users 2 Posts: 338 ✭✭DM-BM


    dioltas wrote: »

    When it says pulls/chins 3 sets to failure, max 15 reps, does it mean 15 reps total or per set? Should I be aiming for 3 sets of 5 and adding weight if completing this or 3 sets of 15 and adding weight if completing?
    I assume its 3x5.

    Any time this was asked on his forum he says, once you can do 15 reps per set, add weight
    dioltas wrote: »

    Also is one set of deadlifting per week enough,

    I found that it was, but I supose everyone is different, if you were doing a version of the program, were you not deadlifting 1x5 all ready?

    dioltas wrote: »
    and by press / bench alternating, that means one week I'd be pressing twice and the next I'd be benching twice ya?.

    Yes
    dioltas wrote: »
    And last question, what kind of weight should I be starting on the lifts? Was benching 95kg for 3x5 and squatting 135kg for 3x5 before the break.

    Started back last week benching 80kg and squatting 100kg. Been adding 2.5 to the bench each time and 5kg to the squat. Deadlifted 100kg for 3x5 the last day without much problems.

    So I suppose if I just keep going with the 3 of them at those weights, and start pressing at 40kg maybe? Or should I be starting lower?
    Really only you can answer that, start where you feel comfortable and where you feel you can make progress and keep the progression going.


  • #3
    dioltas
    Registered Users, Registered Users 2 Posts: 1,183 ✭✭✭dioltas


    DM-BM wrote: »
    Any time this was asked on his forum he says, once you can do 15 reps per set, add weight

    Ok, to failure on each so up to 15. Thanks. That was my main question really. Should take a while before I can finish 3 sets of 15!
    DM-BM wrote: »
    I found that it was, but I supose everyone is different, if you were doing a version of the program, were you not deadlifting 1x5 all ready?

    Didn't bother with deadlifting before, as my form used to be bad and I'd hurt my back before. I've read SS since then and I've gotten a bit more practice at them. I'll stick to once a week so and just increase by 5kg each week.
    DM-BM wrote: »
    Really only you can answer that, start where you feel comfortable and where you feel you can make progress and keep the progression going.

    Ya, that makes sense.

    Thanks for the reply!


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