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Old 01-13-2010, 05:16 PM   #26
kyleb
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Re: Malucci is a FPOS!

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Originally Posted by Malucci View Post
So you guys who are on SS, do you do any exercises other than those? And how many days a week do you train? Do you do any cardio?
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i don't do cardio, i only do those lifts, i train 3x per week. answers to all of these are in the wiki.
Meh. This is a fair question for people like you and I who have actually done the program. He wants personal input.

Malucci,

I played baseball (and some pickup basketball) during most of my SS novice phase. It interfered slightly with my lifting schedule, though not terribly so. I did not do any other major exercises with the exception of dynamic stretching, light DB work, wrist weights, some sit-ups occasionally, and some sprints/light jogging. My progress was rapid and sustainable.

Currently I am on a program very similar to SS called the Practical Programming Advanced Novice program, with some sport-specific modifications (lol unilateral work).

I know that you will think that it's not enough work the first few weeks, or possibly even months (if you start at too low starting weights). Rest assured that it gets very, very hard in short order. But if you really want to add things, assisted/jumping chin-ups and ab work (planks, reverse crunches, Pallof Presses) would be okay in moderation.
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Old 01-13-2010, 06:41 PM   #27
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Re: Malucci is a FPOS!

Wow wtf this must a record. H+F tell OP to do SS and he does a SS type workout on the same day?

It's not great but it's def a start.

Squat first, then bench, then dead. And def get videos posted. I was a little weirded out about bringing a video camera to the gym at first, but now I do it every single time. It's really important to make sure you get the form right, especially for people like me who have low reading comprehension when it comes to stuff about anatomy.
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Old 01-13-2010, 06:41 PM   #28
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Re: Malucci is a FPOS!

I'm confident that I couldn't even do any chinups at this point. I mean, it's not a lot of work, but it is a lot of work. The exercises while few, are very tough and it will take time getting used to them. Like I mentioned in the original post, I have been neglecting my legs for a long time. I'm also going to be mixing in some cardio and stuff. My goal isn't to be some SS master, it's to lose a lot of fat, and get in much better shape. But I'm going to be doing this, and maybe adding a couple extra things to it if I find them necessary, or if I'm able.
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Old 01-13-2010, 06:56 PM   #29
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Re: Malucci is a FPOS!

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Wow wtf this must a record. H+F tell OP to do SS and he does a SS type workout on the same day?

It's not great but it's def a start.

Squat first, then bench, then dead.
I was going to do that, but the wait for squatting was too long, so I did a bench.
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Old 01-13-2010, 10:30 PM   #30
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Re: Malucci is a FPOS!

you should ask the situation for training tips
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Old 01-14-2010, 12:33 AM   #31
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Re: Malucci is a FPOS!

Kinda nervous about power cleaning...think I might be buying a book...
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Old 01-14-2010, 02:28 AM   #32
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Re: Malucci is a FPOS!

I don't do power clean, but I don't really have the place to do them. I like what I'm doing now without the power clean.

Squat
Bench/Press
Chin Ups/Pull Ups
Deadlifts
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Old 01-14-2010, 03:09 AM   #33
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Re: Malucci is a FPOS!

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So I gotta buy a book for you people to listen to anything I have to say? Sounds like a mammoth scam.
The SS book is not really about the routine, it's about the lifts and how to do them properly. That's why we keep referring to it when someone says he doesn't know how to squat/dl/bench/power clean. It's a gold mine of knowledge about correct and safe form and answers all the questions about machines and other silly stuff. That's why you should buy it and read it. The programming is a tiny bit of the book and completely explained in the wiki that's linked in the faq.
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Old 01-14-2010, 07:36 PM   #34
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Re: Malucci is a FPOS!

Well the book is on the way.

I was going to lift today, but my legs are much more sore today than they were yesterday, so I'm hoping for tomorrow or Saturday maybe. I will post what I do. I've been watching a lot of the vids on the wiki, and I might give some power cleans and presses a try at really low weights to try and develop comfort.
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Old 01-18-2010, 03:02 PM   #35
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Re: Malucci is a FPOS!

Finally Day 2 is complete, though I didn't do a 3rd exercise because I want to get my book before I start power cleaning.

Squats 1 set of 135, and 2 sets of 155. Warmed up first and felt good, and then made sure I was going down all the way, so I feel it more in my hamstrings this week than last week.

And I did presses 3 sets of 65, I know that's a weak weight, but it's going to be going up way higher soon.

Also stretched afterwards. And I've lost 5lbs. since 1/4, so that has me pleased too, but that's more a result of a way better diet the last week or so.
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Old 01-18-2010, 03:55 PM   #36
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Re: Malucci is a FPOS!

www.stronglifts.com is good for some form videos.

"It is called Starting Strength, and it's the best program out there for burning fat and building muscle = looking sexy. There is a lot of information about it on the SS wiki. "

There probably isn't a best program for everyone.

Not sure powercleans are a good idea at this time since they are so technical. I got by using bent over rows when I did starting strength, but in hindsight I'd think that seated rows or 1 arm bent over rows would have been better. I read somewhere that the bent over row uses such a large amount of muscle, that the neural impulses to the back are inhibited slightly since the CNS is busy with a bunch of other muscles because of the nature of the exercise.
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Old 01-18-2010, 04:36 PM   #37
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Re: Malucci is a FPOS!

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Squats 1 set of 135, and 2 sets of 155. Warmed up first and felt good, and then made sure I was going down all the way, so I feel it more in my hamstrings this week than last week.
When you do your worksets you do 3 sets of 5 reps at the same weight.

So when you're squatting you should be warming up with the bar for 1-2 sets of 5, then gradually adding weight until you get up to your working weight, then do 3 sets of 5.
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Old 01-18-2010, 06:54 PM   #38
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Re: Malucci is a FPOS!

So how many sets do you end up doing? How many sets are you gradually working up to your weight?
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Old 01-18-2010, 07:19 PM   #39
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Re: Malucci is a FPOS!

depends on your work set, the lift, how "warmed up" you are before starting, etc.

spreadsheet here: http://www.scribd.com/doc/3279604/St...mUp-Calculator
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Old 01-19-2010, 12:48 PM   #40
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Re: Malucci is a FPOS!

Not nearly as sore this week as I was from the work last week (though that may be due to less work), but that's a good thing so that I will be able to get into the gym with no problem tomorrow and really put a good week of work in. I will be going over that link from Miles later and working with that. I'm genuinely looking forward to getting back in the gym this week, and continuing to forge steel.
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Old 01-20-2010, 06:28 PM   #41
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Re: Malucci is a FPOS!

Squats 3x5 165...was not entirely pleased with my form, did not go low enough on most of my reps I think

Bench 3x5 165

Deadlift 1x5 155
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Old 01-25-2010, 03:04 PM   #42
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Re: Malucci is a FPOS!

Squats 3x5 185, much better form, and going all the way down this time. Plus the extended warm up was really helpful ty MilesDyson

Press 3x5 75

Assisted pull ups 145 3x3

4x25 swiss ball crunches.
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Old 01-25-2010, 03:15 PM   #43
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Re: Malucci is a FPOS!

45- 60m of cardio on an empty stomach , 0 carbs 4 hours b4 u go to sleep..
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Old 01-25-2010, 03:17 PM   #44
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Re: Malucci is a FPOS!

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45- 60m of cardio on an empty stomach , 0 carbs 4 hours b4 u go to sleep..
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Old 01-25-2010, 04:25 PM   #45
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Re: Malucci is a FPOS!

lololol awesome jpg, saved for future use
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Old 01-25-2010, 05:47 PM   #46
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Re: Malucci is a FPOS!

So, let me see if I understand this whole "bro" thing.

Bros are guys in the gym who are there just to look good. They do all kinds of splits, just working biceps and triceps, basically beach muscles. Not interested in upping weight, and moving forward or gaining strength, just into looking good on the beach or trying to attract females (or like-minded males). They don't do compound exercises like squats, deadlifts, or power cleans. They probably gel their hair and have tribal band tattoos. They mostly wear Ed Hardy clothing, including bedazzled hats at the gym. They have large upper bodies and skinny chicken legs. H&F posters disrespect them greatly.

Am I right?

Anything I'm leaving out?
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Old 01-25-2010, 09:46 PM   #47
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Re: Malucci is a FPOS!

pretty much nailed it. they also base everything they do on anecdotal 'facts' commonly known as bro science.
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Old 01-26-2010, 01:43 AM   #48
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Re: Malucci is a FPOS!

You nailed 95% of it for sure. Well done. Occasionally, as deaders pointed out, they will try to justify their work with "broscience," which is a bunch of BS that sounds good but in reality has no basis in fact.
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Old 01-26-2010, 01:42 PM   #49
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Re: Malucci is a FPOS!

I want to point out also that, while I'm just starting the SS thing, I haven't received my book yet (but it should be here any day now) so I'm not doing every exercise just yet...but I'm digging it. It gives you a greater sense of accomplishment doing all those complex, more difficult lifts. The soreness has subsided greatly from the first session, and I'm feeling more solid with all the lifts. I'm looking forward to getting the book and really getting into it and learning more lifts and refining my form. I just want to thank HF for all your help, and give SS my recommendation also.
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Old 01-26-2010, 09:58 PM   #50
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Re: Malucci is a FPOS!

Just received my Starting Strength book...
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