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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 05-11-2013, 06:15 PM   #1
Zackry Nikkel
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SL 5x5 Switch to SS Help!?

I'm currently using Mehdi's 5x5, but want to switch to SS as they use Power cleans and can substitute other variations of the major lifts in to the program like front squats instead of back squats for a day if i so choose. Please give me some help and clarification on how to make the switch and where to start. Let me know what you need to know. Thank you guys very much for your advice and time.
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Old 05-11-2013, 06:42 PM   #2
Chris Mason
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Re: SL 5x5 Switch to SS Help!?

I don't understand, if you are going to switch to the program I assume you have read about it?
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Old 05-11-2013, 06:52 PM   #3
Zackry Nikkel
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Re: SL 5x5 Switch to SS Help!?

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I don't understand, if you are going to switch to the program I assume you have read about it?
Correct, im more concerned about what weight to start at, and a few minor details about the program i don't understand
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Old 05-11-2013, 07:09 PM   #4
Zackry Nikkel
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Re: SL 5x5 Switch to SS Help!?

Also, Strong lifts wasnt to keen on extra cardio work or metcons and such, and yet not totally against it. So where to go with that.
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Old 05-11-2013, 07:13 PM   #5
Chris Mason
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Re: SL 5x5 Switch to SS Help!?

I guess my point is if you want to do the program (and no, I don't like or endorse it), you should get the book and read it. Once you have done so I cannot imagine there being any additional questions.
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Old 05-12-2013, 04:47 AM   #6
Zackry Nikkel
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Re: SL 5x5 Switch to SS Help!?

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I guess my point is if you want to do the program (and no, I don't like or endorse it), you should get the book and read it. Once you have done so I cannot imagine there being any additional questions.
Ok, Why do you not Like or endorse it?
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Old 05-12-2013, 09:38 AM   #7
David Allen Rogers
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Re: SL 5x5 Switch to SS Help!?

SL and SS are close enough that you don't really need to "switch" programs but just tweak what you are doing. If you just stop at 3 sets on the lifts and change the rows into power cleans, you are doing SS.

I'm not sure where you get the idea that front squats are acceptable subs on SS? SS is a VERY specific program and VERY specific about how the lifts are done. If you sub front squats, you aren't doing the program. There are some more advanced variations that have front squats subbed one day a week but those are once you have moved beyond SS. At that point, most people find a more suitable program for their needs rather than trying to continue to tweak an SS-inspired program.
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Old 05-12-2013, 10:13 AM   #8
Richard Colon
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Re: SL 5x5 Switch to SS Help!?

Quote:
Originally Posted by Zackry Nikkel View Post
I'm currently using Mehdi's 5x5, but want to switch to SS as they use Power cleans and can substitute other variations of the major lifts in to the program like front squats instead of back squats for a day if i so choose. Please give me some help and clarification on how to make the switch and where to start. Let me know what you need to know. Thank you guys very much for your advice and time.
How long have you been doing Mehdi's 5x5, with complete focus on it, exactly as written, giving it all you've got each session?

No other answer besides something like the following are needed:

6 hours
5 months
2 days
7 weeks
1 year

Thanks!
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Old 05-12-2013, 03:27 PM   #9
Zackry Nikkel
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Re: SL 5x5 Switch to SS Help!?

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Originally Posted by Richard Colon View Post
How long have you been doing Mehdi's 5x5, with complete focus on it, exactly as written, giving it all you've got each session?

No other answer besides something like the following are needed:

6 hours
5 months
2 days
7 weeks
1 year

Thanks!
1 month, i may do what david suggested, if it's acceptable to change my rows to power cleans. i've pushing as hard as i can, and very satisfied so far.
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Old 05-12-2013, 09:24 PM   #10
Chris Mason
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Re: SL 5x5 Switch to SS Help!?

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Originally Posted by Zackry Nikkel View Post
Ok, Why do you not Like or endorse it?
It's inferior. It relies on an inferior form of progression and promotes overuse injuries via the constant repetition of the same exercises, and also does little to address relative weaknesses.
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