How would it work, though? From what I've read 5/3/1 has one main lift each workout with accessory exercises. PCs will be an additional lift, and I'm having trouble seeing how it would fit in with either the three or the four day splits.

Just insert it in front of the DLs? Nothing special about it. DL day would just look like:

PC: 5x3 or whatever
DL: 5/3/1
Accessory: 3 or 5 x10

Hm. OK, that looks workable. Thanks.

I want to buy a pair of 45 bumper plates. I need something that'll fit on a standard bar. Can you evaluate the following options:

$160 no brand listed: http://www.ebay.com/itm/45lb-Pair-Ru...#ht_720wt_1139

$160 Troy VTX: http://www.ebay.com/itm/Troy-VTX-45l...ht_2193wt_1186

$180 Pendlay Econ V2 (extra $20 or so, is it worth it?): http://www.ebay.com/itm/Pendlay-Econ...ht_3655wt_1009

Finally $180 Hi-Temp Rogue: http://www.roguefitness.com/rogue-bu...by-hi-temp.php
- pretty sure these were the plates in 2 gyms I've seen, so I'm including them

The ghetto thing to do around here is take a large coke bottle, slice it in half vertically, wear long socks and slide the bottle in there. I guess taping it on with athletic tape or something could be epic ghetto rig too.

nb: i've never done this. ymmv.

Shin sleeves help imo although my legs still are getting all F'd up somehow, lol.

I got these (what they had at my local Sports Authority). It's not like this brand is special, but it's just to illustrate the type of thing I got: http://www.amazon.com/McDavid-Calf-S...8907022&sr=8-1.

Cha got the same thing to keep his calves warm but it had the added benefit of helping on conventional DLs. Although he can TBDL and avoid the issue entirely, .

fwiw, I never felt right doing this on 5/3/1 and struggled to work cleans in. I need to get in and get my big lift out of the way first up.

If I was going to try adding cleans to 5/3/1 again (which I may) I will put them on their own day.

you guys are doing something wrong if you're pummeling the **** out of your shins. i use the worst chinese-made bars ever (cheese grater knurl) and i have some light scarring on my shins. very rarely i'll draw blood. if you are routinely cutting yourself, take video and see what's happening. usually you're too far behind the bar and the bar path is backward off the floor, and it hits your shins on the way up. also possible: you bend knees early on the descent and the bar must go forward around your knees only to swing back into your shins on the way down.

lol, i was being serious. seems like good advice and way to just try **** out

QFT - this post needs more attention imo. 1000 crunches are a great idea if you want to really **** your back up and herniate a disc.

If you want a strong core without ****ing your back up, read this: http://www.t-nation.com/free_online_...ore_training_1
Try to understand the whole article. Then reread it if you arent sure.

aren't you supposed to be making contact throughout the motion?

I guess I wasn't clear. I'm not doing crunches. The pain is specific to the exercise I described--the weighted situps with no back support. I'm not sure if the pain is from lower back muscles getting worked or if it's detrimental pain in the bone.

I don't have lower back pain. It's only after a few sets, and maybe a day or so after. I want to know whether I need to stop the exercise or if I need to work more on my lower back muscles to support the weight I use during these situps.

I appreciate the thought-out responses.

Edit: I realize that, even if the exercise is fine for my back, it's not ideal for core training. I'm just making due with the available equipment.

yeah but there's a pretty massive difference between lightly grazing skin and enough pressure to cut through sweat pants after a few workouts.

AGame,

I just slide my knee sleeves (clutch for squats) down to my shins for DLing.

injury question: my brother (who is gonna start SS with me) had a pneumothorax in his right lung 10 month ago; it was a spontaneous pneumothorax that only closed up after 5 days, made operation necessary (incl. pleurodesis, whatever the **** this means). he had no problems since then at all, but he didn't really do any sport (some light biking etc, but no weightlifting or something explosive etc). does anyone have any idea if this could be a problem for SS (/valsalva)?
http://startingstrength.com/resource...t=pneumothorax talks about it, but nothing is really conclusive, maybe someone here knows something else

What about abs when you wake up?
I read about jogging after you wake up, it could lead into a fat loss...
Right now I want to remove fat from my belly...

dude, no. Bro myths squared.

depending on how much fat you have...... my advice is probably eat less calories

not much overall, the main issue is my belly...
Right now I'm training at the gym (gym with swimming pools). I'm trying to change my diet also but probably I need more help/advices.
I thought about starting a personal log, but I don't know, you guys seems pretty experienced, and I'm a total noob here... I think I will get no attention so... no advices

You can't spot reduce fat. Set some goals, read the FAQ, come back with more questions. Lots of novices start logs here.

I know I know, but thanks for remind me
ok, 1st goal : read the FAQs

I will posting a ton here again ty for the help

My only advice would be to stick around. Contribute a little and ask questions in another thread about something specific someone else said. Don't be generic or thread-jack. Get your name known/recognized before dropping a log on the forum. (lol that sounds terrible) and you will likely be more received then you think.

People ARE good. There are some really smart, well trained and good teachers here, you just have to pay attention. If theres anyone you want specifically to help, don't be afraid to PM them to call attention to your log or question - just don't pester them with PMs because everyone can benefit from the open threads.

You would be amazed what building up the muscles can do to the 'fat'. In other words, tighten the muscles and your core and by sheer nature of how muscles work in that area your belly will "shrink" because its being held in better and muscle burns calories way faster. Unless of course you're talking about a straight up beer gut scenario then general weight loss is in order first, but don't let slip working on your core.

Start with, and maintain doing, planking exercises. Its amazing how little people do these.

i did planks yesterday for the first time in a while and felt fatigue in my shoulders that made me stop before my abs. i can't imagine this is uncommon. any easy fix? do i need to "use" my abs more to support myself?

ps thanks to everyone who helped for all these months with my dumb squat questions. i just had a pretty revelatory workout yesterday and am glad i stuck with it.