So this is SS:
A:
Squat 3x5
Press 3x5
Deadlift 1x5
B:
Squat 3x5
Bench press 3x5
Power clean 5x3
Chin-ups 3xF
And that's it, right? I have been doing it for some time and once saw an infograph which said that "advanced novices" should do some other version of it with back hyperextensions and shit. Is it legit and does anyone have it?
>>35383119
pls respond
Advanced novice:
Squat 3x5
Bench pres/press 3x5
Chins
Squat 2x5 @80-90% of Monday or heavy 3x3 front squat
Bench press/press
Deadlift/power clean
Squat 3x5
Bench pres/press 3x5
Chins
Any assistance exercises up to three sets per exercise.
>>35383185
Where is this written?
>>35383210
Guess.
>>35383225
I mean a website or some shit, somewhere I can read about it. Is it on the wiki or the forum or what?
>>35383236
>I mean a website or some shit, somewhere I can read about it. Is it on the wiki or the forum or what?
>>35383251
Found it. Thanks m8.
>>35383236
You really should read practical programming. After the novice phase you have to apply some basic periodization to your program in order to make progress.
>>35383119
That's after you're done doing deads every single workout.
You should really just read the book, it gets more advanced towards the end like this guy said >>35383185
>>35383119
Here are the versions of SS written by Rip on SS 3rd ed and PPST 3rd ed
>Rank novice:
Squat 3x5
Press 3x5
Deadlift 1x5
-
Squat 3x5
Bench 3x5
Deadlift 1x5
>Novice lvl 2:
Squat 3x5
Press 3x5
Deadlift 1x5
-
Squat 3x5
Bench 3x5
Power Clean 5x3
>Main program:
Squat 3x5
Press 3x5
Deadlift 1x5
-
Squat 3x5
Bench 3x5
Power Clean 5x3
Chinups 3xF
>Main program variation with weighted chinups:
Squat 3x5
Press 3x5
Deadlift 1x5
-
Squat 3x5
Bench 3x5
Power Clean 5x3
Chinups 3xF
>Lighter version of the program for cutting and women:
Squat 3x5
Press 3x5
Deadlift 1x5 / Power Clean 5x3 alt.
-
Squat 3x5
Bench 3x5
Back extensions / Glute-ham raises 3x10
Chinups 3xF
>Advanced novice:
Same routine as the lighter version, but you do Light Squats (60-80% of your 5RM) every wednesday.
>>35383296
Am I supposed to use weights with hyperextensions? And is that trappy?
>>35383330
No you're just supposed to do them really hard. Imagine your power bottoming your bf for instance.
>>35383330
Yes if doing bodyweight is too easy for you.
No. That's a tumblr crossdresser who does porn. Nowhere near as cute as trappy though.
>>35383296
When is it recommended to utilize the advanced novice and cutting routines?
>>35383694
>cutting routine
If you are cutting or you are a woman
>advanced novice
Page 90 on PPST3.
To sum it up: if you are legit stalling on the squat.
>>35383694
>>35383764
However, I do think you should just skip the advanced novice routine and go straight to texas method.
>>35383788
Yeah I was having the same trail of thought. The mention of heavy Front Squats piqued my interest nonetheless.
>>35384084
I don't think he actually mentions front squats on the advanced novice.
People often do front squats on wednesday with the non-split texas method tho.
>>35383694
can you please stop posting this slut she really isnt that pretty
>>35384145
Ill do as I please, you entitled fuck.
