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Old 02-17-2013, 03:16 PM   #11
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Actually, that looks pretty good to me.

I'd add one thing though. If you train 3 times a week, then at one point you're going to have 2 days of rest. On the first day of those 2, go do some sprints, sled pulls, car pushes, or any combination thereof.

If you do sprints, then work into them slowly with plenty of warming up. They can be dangerous if you really push yourself, and you don't want to pull something. Also, don't just do normal sprints. After you're warm put in some modified versions. My favorite is something I call bounders. You sprint for 30-50 yards, but take as few steps as possible, taking long steps and pushing hard off of every step. These are awesome for GPP, mobility, and conditioning.

Some conditioning work will help you cut fat and keep you healthy as you get stronger.

Yes, I was planning on doing some conditioning training aswell in my off days. Unfortunately my gym doesn't have any sleds. I was thinking of sprints (flat land or hill) and some kettlebell high intensity interval complexes + one or two 20 minute medium intensity cardio sessions. Too much cardio?
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Old 02-17-2013, 03:17 PM   #12
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This is the first I've heard that SS neglects the posterior chain. It is literally designed for the powerlifting novice.

The novice progression has you low-bar squatting 3x/week and deadlifting 3x/week for the first few weeks; then deadlifting 1-2x/week after that. Plus chins, power cleans and back extensions 1-2x/week, each... Have you read SS? Maybe take another look.


w/r/t your program...

Your hunched shoulders are no doubt from a chest that is 1) tight; 2) overdeveloped compared to your back. So I don't know about the wisdom of benching 3x/week. You need to be pulling way more than you push to even things out. I'd drop the benching on day 2.

Deadlifting 3x5 is going to be really taxing, then the next workout you are squatting 5x5 and goodmorning-ing 3x5? That's asking a lot of your low back...
I'd pare the deadlifts down to 1x5 and replace the goodmornings with back extensions. You can always hold a plate behind your head for those if you're feeling strumpfy.

HTH, good luck and welcome to the forums!
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Old 02-17-2013, 03:45 PM   #13
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Yes, I was planning on doing some conditioning training aswell in my off days. Unfortunately my gym doesn't have any sleds. I was thinking of sprints (flat land or hill) and some kettlebell high intensity interval complexes + one or two 20 minute medium intensity cardio sessions. Too much cardio?
When you're cutting, I'd say the only limit to cardio is what you can recover from. If your principal goal is to get stronger while cutting, then use that to gauge your conditioning. If you don't have the energy to put into your lifting, but other aspects of recovery such as sleep and stress levels are good, then back off on conditioning work and see if it helps.

Try not to think of it as cardio. Things like hill sprints and pushing/pulling heavy things will actually help your strength levels, not hurt them like most traditional cardio will.
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Old 02-17-2013, 03:47 PM   #14
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Originally Posted by mr_bigmuscles View Post
This is the first I've heard that SS neglects the posterior chain. It is literally designed for the powerlifting novice.

The novice progression has you low-bar squatting 3x/week and deadlifting 3x/week for the first few weeks; then deadlifting 1-2x/week after that. Plus chins, power cleans and back extensions 1-2x/week, each... Have you read SS? Maybe take another look.


w/r/t your program...

Your hunched shoulders are no doubt from a chest that is 1) tight; 2) overdeveloped compared to your back. So I don't know about the wisdom of benching 3x/week. You need to be pulling way more than you push to even things out. I'd drop the benching on day 2.

Deadlifting 3x5 is going to be really taxing, then the next workout you are squatting 5x5 and goodmorning-ing 3x5? That's asking a lot of your low back...
I'd pare the deadlifts down to 1x5 and replace the goodmornings with back extensions. You can always hold a plate behind your head for those if you're feeling strumpfy.

HTH, good luck and welcome to the forums!
Thank you for your answer. I will see what I can do to alter SS by just adding some rows to it and then follow the program as it is.
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Old 02-17-2013, 03:52 PM   #15
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Thank you for your answer. I will see what I can do to alter SS by just adding some rows to it and then follow the program as it is.
Well, take my advice with a grain of salt anyhow, I'm a noob myself. Maybe my answer was a little aggressive.

Whatever you do, hammer away at it and keep a log here, everybody is really supportive and helpful.
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Old 02-17-2013, 04:03 PM   #16
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Well, take my advice with a grain of salt anyhow, I'm a noob myself. Maybe my answer was a little aggressive.

Whatever you do, hammer away at it and keep a log here, everybody is really supportive and helpful.
I'll probably change DAY 3 good mornings with hyperextension, alternate GHR with GM on DAY 1, lower my deads to 2 sets and remove the close grip bench from DAY 2 and see how my strength develops from there.
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