#practical programming

[kelpii]

Bought "Practical Programming" by Rippetoe & Kilgore.

Anyone who has read it (or any other of their works), and has any comments?

[ssto531]

New reading material is here!

[numquamsuccumbe-blog]

Starting Strength Lifting Plan

This is the workout/lifting plan I started on 1/18. I really like it so far. :) It's a 3 day a week program. I do it MWF. You need at least 1 rest day between each workout day. On the rest days you DON'T go the gym. If you want to add cardio [not really recommended] you do it at the END of your workout, not rest days. the only exception is you can do light cardio/core stability work on Saturdays [or whatever is the first day of your two day rest period]. 

Week 1:

Monday: Workout A

Wednesday: Workout B

Friday: Workout A

The following week, my schedule will look like this:

Monday: Workout B

Wednesday: Workout A

Friday: Workout B

The sets/reps listed below are only the WORKING SET[S]. You MUST warm up properly prior to lifting the heavy weights.  For more information on warming up, what your weights should be and how many reps to do, download the FREE google docs excel sheet. Found here!

Workout A

Squats: 3 x 5

Bench Press: 3 x 5

Deadlift: 1 x 5

Dips (weighted): 2 x 5-8

Workout B

Squats: 3 x 5

Press: 3 x 5

Power Clean: 3 x 5 ****

Chin-ups: 3 x 8

Every Workout / Assistance Work / OPTIONAL

Weighted Sit-ups at a 45 degree angle on decline bench: 3 x 5

Weighted Hyper-extensions: 3 x 8

*****I'm currently doing Deadlifts also on my workout B days because I'm working on my form. Soon I will be subbing in Pendlay rows for the Power Cleans before working up to them. [see below]

Possible replacements: Other than subbing for PCs and Dips, no other substitutions should be made!!!

Replacing Power Cleans: you can do Pendlay Rows (3 x 5) and Chin-ups (2 x 8) as a replacement.

Replacing Dips: Decline Dumbbell Bench press with your hands’ palms facing each other.

If you don't know what one of these lifts are, are unfamiliar with the proper mechanics of it, or are simply new to lifting, please please PLEASE take the time to learn the proper form for lifting heavy weights. Don't just jump under 100lbs thinking you'll be able to knock out 3x5 good squats. You'll blow out your back or knees. 

After you've done your research: To find your starting weights, start at the lowest bar they have at the gym [standard/olympic is 45lb, but some gyms have 30, 20 etc] and do 5 reps. Add 5 pounds, doing 5 reps each until you notice the speed of the reps slows, or your form starts to falter. Stop there. That's your starting weight. Err on the lower end. 

And, that's it! :)

The Excel sheet is also great for how much to increase your weights at each workout. :)