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Old 02-28-2012, 11:13 AM   #1
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Default Routine Question

Hello, I was just wondering ..would the 5x5's or starting strength routines work for someone who's without a dip or pullup station and needing a emphasis on strength,traps,upperchest,forearms and calves? Will those parts get enough work without assistant lifts?
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Old 02-28-2012, 11:19 AM   #2
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Yes and Yes.

The assistance work (dips/pull ups) is optional to begin with. They are nice to have but not necessary.
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Old 02-28-2012, 11:45 AM   #3
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Quote:
Originally Posted by Max View Post
Hello, I was just wondering ..would the 5x5's or starting strength routines work for someone who's without a dip or pullup station and needing a emphasis on strength,traps,upperchest,forearms and calves? Will those parts get enough work without assistant lifts?
Pull answered spot on. You don't need dips or pullups. They are nice options to have, but certainly not needed.

Forearms will build quite nicely just from all the barbell and dumbbell work you do over the next several years. It's certainly ok to train grip strength if needed, but I wouldn't worry about size. It will happen without direct work.

Traps will see improvement from deadlifts, rowing and overhead pressing. If after several years they seem to be weak or lacking, you can add in more direct work. Right now though it's most beneficial to just get strong everywhere for a couple years and see where the chips fall.

Calves...can be a bear. Working them once or twice a week is certainly a good way to go.

Upper chest - get strong on bench and overhead press, and depending on your program you certainly add in incline dumbbell presses if you want to fill in the gap.
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Old 02-28-2012, 11:58 AM   #4
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Looks like Pull and BTB made this a short and sweet thread. Good info guys!
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Old 02-28-2012, 12:07 PM   #5
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Wow...thanks you guys..that was quick!
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Old 02-28-2012, 01:04 PM   #6
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Good answers by all, I concur
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Old 02-28-2012, 03:05 PM   #7
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Im considering the W/O below, but I dont want to squat heavy 3x a week and I dont have any small plates, so my progression will have to come in the form of more sets or reps. I was wondering if I can just add the power cleans to workout B, if not would it be ok to sub Incline DB OR Bench press for the squats?


Workout A
◦ 35 Squat
◦ 35 Bench Press
◦ 15 Deadlift
◦ *25-8 Dips

Workout B
◦ 35 Squat
◦ 35 Standing Military Press
◦ 35 Bent Rows or Power Cleans
◦ *38 Chin-ups
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Old 02-28-2012, 03:49 PM   #8
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Quote:
Originally Posted by Max View Post
Im considering the W/O below, but I dont want to squat heavy 3x a week and I dont have any small plates, so my progression will have to come in the form of more sets or reps. I was wondering if I can just add the power cleans to workout B, if not would it be ok to sub Incline DB OR Bench press for the squats?


Workout A
◦ 35 Squat
◦ 35 Bench Press
◦ 15 Deadlift
◦ *25-8 Dips

Workout B
◦ 35 Squat
◦ 35 Standing Military Press
◦ 35 Bent Rows or Power Cleans
◦ *38 Chin-ups

Let me rephrase....I like this routine except I don't want to squat heavy 3 days and I'd like to add power cleanse,any suggestions?
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Old 02-28-2012, 10:51 PM   #9
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Quote:
Originally Posted by Max View Post
Im considering the W/O below, but I dont want to squat heavy 3x a week and I dont have any small plates, so my progression will have to come in the form of more sets or reps. I was wondering if I can just add the power cleans to workout B, if not would it be ok to sub Incline DB OR Bench press for the squats?


Workout A
◦ 35 Squat
◦ 35 Bench Press
◦ 15 Deadlift
◦ *25-8 Dips

Workout B
◦ 35 Squat
◦ 35 Standing Military Press
◦ 35 Bent Rows or Power Cleans
◦ *38 Chin-ups
Leaving aside the dip and chinup engineering questions, You can certainly tweak any program to do the things you want to do. SS is three times a week, so I'm assuming you're going ABA, then BAB? But, you want to drop a squat session (subbing more pressing for squats is not really a good idea unless your goal is bench pressing as opposed to over all strength), or do you just want to drop a heavy squat session? and add more power cleans, twice a week or just every week as opposed to alternating with rows?

A lot of assumptions, but would this work for you?
A:
3x 5 Squat
3x 5 Bench Press
3x 5 Rows
1x5 Deadlift

B:
3x 5 Squat to 75-85%
3x 5 OHP
3x 5 Power cleans
3x 8 Lat pulldowns, or BB Pullovers, or even more BB Rows, if you have no lat machine or chinup bar

Also, you can add small weights by hanging jugs of water (gallon is 7 pounds) or various other things, hang chairs, or a concrete block (about 28 pounds btw), etc. to the ends of your barbell. Find a way though, because I don't think you're going to find jumps from 135 to 205, or from 205 to 275, etc. to be all that easy regardless of reps and whatnot.

That work for you? Anything can be tweaked, just hit the major compounds and do the things you like to do so that it's fun, but also find some balance so you're doing as much pushing as pulling. And squats are huge for overall strength, so might as well get stuck into them now as they will be coming down the pike anyway the further you go on your iron journey.

Hope that helps!
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Old 02-28-2012, 03:49 PM   #10
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I don't want to muddy the water, the guys gave you good answers. But...

Dips can be done between two sturdy chairs, like dining room chairs. Chin-ups can usually be done at a local park or school. In fact, walking to the park or school can be good exercise in itself. No excuses!
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