Warmup: 500m row
Squat: 215x3x5
Press: 120x3x5
Deadlift: 260x5 (hamstring feeling better)
Planks: 75s x2
Declined Situps: 15x2
Dips: 10,8,6
Shrugs: 160x3x10
DB French Press: 65x3x10
Yang scolded me for doing this much volume. I plan to continue this trend until I consistently stall, then I will scale it down when needed. I understand that some theories contend that this type of programming is suboptimal, but I have no problem finding that out for myself. I like how my body has been responding so far -- gaining weight, gaining strength -- but I do expect some stalling soon.
too much accessory work volume?
ReplyDeleteYes, and by extension, too much volume in general.
ReplyDeletehow does the accessory volume you're doing compare to rippetoe's prescription for starting strength?
ReplyDeleteI believe chin/pull-ups are the only accessory exercises that are programmed into SS. Rippetoes mantra is "when in doubt, leave it out."
ReplyDeleteIn particular, if one wants to follow SS and do chinups, you would need to deviate from the traditional program. Details here: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
ReplyDeleteI was confusing SS with Wendler, which I believe has a bunch of accessory work prescribed.
ReplyDeleteYeah, I will likely change to Wendler or TM once I hit my 300 3x5 goal.
ReplyDeleteThing about wendler is that each day you have just 1 lift. My typical day would be:
ReplyDeletesquat 315 x 5, 335 x 3, 355 x 8 or something + some random accessories that are pretty low poundage.
On SS it would be like:
squat 365 x 5 x 3
bench 235 x 5 x 3
deadlift 365 x 5 x 1, which is a lot more tonnage.
could add some other shit into wendler, like, dare i say...conditioning
ReplyDeleteThanks for sharing...
ReplyDeleteIf you can still do it a month ,you will be stronger...
Black
words to live by
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