JF, Thremp, JF, miles: Be a BIT nicer in this thread.

PSMF with no WLing as per RFL is probably best as I think he's fat enough to eschew exercise. I don't have the book, but I don't even think he need to cycle off initially.

Regardless, this is what he says he wants, but not what he really wants. Or anything in line with anything.

ok, great! my question is why are people acting like i have a problem with this advice? thanks! i was going to start SS today, asked some questions, and now i will start SS today.

i really feel like i'm in a parallel universe here. i didn't come into the thread sayin HAY GUYS I'D LIKE TO LOSE A TON OF FAT, BUT ALSO WOULD LOVE TO SHED ALL MY LEAN MUSCLE, NO MATTER WHAT YOU GUYS SAY.

It's also good to keep track of your calories at fitday.com It's some extra work, but it's fairly important, esp as you're getting started to get a feel how many calories you are generally consuming.

Start a log for some input there if u wish.

I've been doing SS for a month and a half (17 workouts). I'm doing the original version:

Workout A
squat
bench
dead

Workout B
squat
press
clean

Is there a time when I should to start adding chins/pull ups while still on the novice program, or do I just wait until I move on to the advanced novice program? If I do add them, then on what days and what reps/weight added?

pkr,

you should add them right now. Don't have the book available right here, think it's one day SQ - BP/P - PC, next day SQ - BP/P - chins, last day SQ - BP/P - DLs - back extensions.

If you are doing decent cleans, you don't need to add them at all IMO. In the SS realm they are mostly an assistance excercise and substitution for (power) cleans.

Chins? They are not substitutes. They are a vital part of the program.

People here are a little paranoid. I think you have a great attitude (unlike 95% of the poker pro know everythings that wander in here everyday). Buy Starting Strength, read as much you can of the resources linked in the FAQ and you'll make progress very quickly.

They are not a substitution for power cleans. Rip says so here.

I want to try to avoid back extensions because I don't have a Roman chair. What if I did this?

Workout A
squat
press/bench
dead

Workout B
squat
press/bench
clean

Workout C
squat
press/bench
chins (add weight when completing more than 15 reps on first set, 5 lbs at a time I guess)

This is what I think I would enjoy most. It has the benefits of adding chins to develop lat strength, big gunz, and lowering deadlift frequency from 1.5x to 1x/week since they are tough to recover from.

That is fine.

Its trivial BS you're worried about. In an ideal world I'd keep DL volume as high as tolerable and rotate clean/chin/BE/row to supplement with clean technique being the determinant of whether I double up or how often I include it.

I disagree with Rip about waiting until you have 15 deadhangs to add weight. 10 seems more reasonable. Sets of 5 with weight just like any other exercise. Personally I've had a lot of success with very low reps (triples and singles) with chins.

Isn't his writing wrt the above rep scheme with chins as an assistance exercise like GHRs? I agree with what you said, IMO when doubling up doing 3x5 and 3x5 with two exercises heavy is a bit much.

Like if you're going to do cleans and chins, but your clean form is AIDs. I wouldn't like something like 30-50 total reps of basically technique work in a variety of forms. And then doing something that will have a training effect. Like if I was to incorporate full snatches, I'd get a dingdong training effect since I'd probably max 65lbs. I could do 65lbs snatches for a long long time before I got tired. But then I'd probably need to do something so that I don't find myself with a 95lbs power snatch by the time I work out other issues.

I rescind my last statement.

deadlift - i'm set up nicely. my chest is out, my lumbar isn't rounded. my ass isn't that low (am i right in thinking the taller you are the harder it is to keep it high?)

anyway - the second i pull i get...not PAIN, but a lot of tightness and maybe a little bit of pain in the lower back. when the set is over it's gone.

thoughts?

edit - i have a pretty big arch in my lower back. maybe i'm just overexaggerating the arch? could it be that i just need to tighten up bigtime in the gut to prevent this? there was a very flexible chick on the SS dvd with this problem. maybe i'm way off.

<3 the flexible chick from the dvd

Yeah. I like to believe that she is a real freak in the sack.

yeti,

I think it's pretty exceptional for someone to actually hyperextend the lower back while deadlifting. Has someone watched you perform and seen the hyperextensions?


If so I'm jealous btw, since I can't even set my back properly due to t-rexaments :/

one is not like the others imo. my reply to daryn was heartfelt. i bookmarked it as "poignant post in beginner thread."

Your fat levels have nothing to do with optimal fat loss. My new goal is to 1) make absurd statements 2) make them to people trying to help me 3) refuse attempts to direct my goals to something reasonable.

ok ok you're right.

Everyone be more like Miles. FEEL IT IN YOUR HEART.

FYP

agreed! thanks

Im having a fat kid do SS, for now we are just doing:
squat
bench
dead
+some pulldown

Every workout. He cant squat good yet with bw, so doing cleans seems like suicide, yes?

He is way to fat to do a pullup, so that is out of the question too.

Mainly is it ok to have him DL 3 times a week as long as he doesnt whine to much about it?

We actually have a trainer and a program newcomers usually do, but for motivation purposes I try to train with him.

Rip advocates DL every workout for the first couple of weeks in PPST v. 2