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PostPosted: Tue Apr 03, 2012 9:59 am 
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Novice
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Joined: Tue Jan 26, 2010 5:05 pm
Posts: 55
Practical Programming Novice Program:

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Is my back getting enough work ?
My shoulders are a bit to forward so I need to do more back I think, should I add something to help me correcting my body position or just do the program like it is ?
I know they always say dont mess with the program...


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PostPosted: Tue Apr 03, 2012 11:03 am 
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Deific Wizard of Sagacity
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Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4294
I'm not familiar with the program but I'm sure it couldn't hurt to add a row


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PostPosted: Tue Apr 03, 2012 12:02 pm 
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Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
This is the basic backbone of a novice program, and there are two popular variations that get in more back work. In both cases there are no chin-ups. Instead you have either:

1) Power cleans (Starting Strength variation). Recommended by Rippetoe on the assumption that he is training athletes for whom strength training is a means, not an end.

or

2) Pendlay Rows (Stronglifts variation). Recommended by Mehdi on the assumption that he is training future powerlifters or body builders.

So pick which you are, an athlete or a future powerlifter, and do the appropriate exercise. if you're not sure, you really can't go wrong, pick the one you want to do. You can always change your mind later and nobody will charge you a fee or anything :smile:

As for all of the other stuff, like rear delt moves, dumbbell variations and so forth, all of that can wait until you've completed the novice program, anywhere from 3-9 months.


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PostPosted: Wed Apr 04, 2012 7:42 am 
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Location: Kudjip, Papua New Guinea
If you change it, don't go on Rip's site and call it SS!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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PostPosted: Wed Apr 04, 2012 10:03 pm 
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Joined: Tue May 10, 2011 8:09 am
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Location: Buckhannon, WV
lol Doc. I was going to say something to the effect of... that's not a SS program! Hehe


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