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Old 09-25-2013, 02:07 PM   #6
Michael Loucas
Member Michael Loucas is offline
 
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Join Date: Aug 2010
Location: Fairfield  NJ
Posts: 1,373
Re: Starting Strength - Adv. Novice Program

As far as starting weights, if you're already familiar with doing these lifts with good form, start at about 80% of your 5 rep maxes on each. Increase 5 lbs each workout.

If you're working with someone who has never worked out before, (or has never done these lifts) first teach them the correct form on each with just the bar. Once they've got that down, have them do sets of 5 while gradually moving up in 5-10 lbs increments until the bar starts to slows down. Once you've got to this weight, repeat that set two more times. That is the first workout. Then increase 5 lbs each workout from then on.

Start by alternating the following 2 workouts Monday Wednesday Friday.

Workout A:
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B:
Squat 3x5 +10lbs from last squat
Press 3x5 +5lbs from last press
Deadlift 1x5 +15lbs from last deadlift

As you progress, your rest time between sets should get longer and longer, and the jump in weight between workouts should be lower. You want to rest long enough to be fully recovered for the next set, but not too much that you go cold. Toward the end of Starting Strength, I was resting 10-12 minutes between each set on squat.

When deadlifts get hard to recover from doing them 3 times a week, start alternating them with 5x3 power cleans and/or reduce weight jumps to 10 lbs.

When press/bench press starts to get tough, start microloading your increases.

When deadlifting starts to affect recovery again, start throwing weighted chin-ups into the mix and maybe reduce the deadlift jumps to 5 lbs.

When squatting gets tough, change Wednesday into a light day of 2x5, and/or maybe reduce jumps to 5 lbs.

Near the end, your week might look like this:

Monday:
Squat 3x5
Bench 3x5
Deadlift 1x5

Wednesday:
Squat 2x5 @ 80% of Mondays weight
Press 3x5 +2.5lbs or 1.25lbs from last press.
Chin-up. (Could be 3x5 weighted, 3 sets of max reps, or just working on getting your first chin-up)

Friday:
Squat 3x5 +5 Mondays Weight
Bench 3x5 +2.5 from last Press
Power Clean 5x3

The idea of these slow changes, is to gradually move toward the volume/intensity model named The Texas Method (which would require another entire forum post to describe).

Remember when you cannot complete all 3 sets of 5 on a given workout, repeat it next time. If after 3 repeats you can't get it, it is time for a reset of about 10%-20%, depending on how strong you are. A weaker person would want to reset 20%, while a stronger person would probably want to dial it back about 10%.

Very important, make sure you get enough sleep (8-9 hours) and if you're 5'10+ and under 200 lbs, eat at a calorie surplus, or drink a GOMAD. If you're obese then start eating cleaner.

If you've exhausted all the tweaks and adjustments I made above, you're eating and sleeping enough, then it is maybe time to move on to a more advanced program (such as The Texas Method)

Good luck

Last edited by Michael Loucas; 09-25-2013 at 02:11 PM..
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