Is Barbell row or Pendlay row?
The guy in the video does pendlay row instead of barbell row because he is taking the eccentric movement out of the lift. But the routine says to do Barbell row
I can barbell row 80 lbs 5x5
Bench press 120 lbs 5x5
Squat 90 lbs atg 5x5
Ohp 70 lbs
DL 120 lbs 1x5
But the routine says to start with 50% of my 1RM.
What to do?
Barbell row = pendlay row
Don't do SL, it's a meme routine for couch potatoes, and the progression is shit and you deload all the time. Do a proper program like SS and enjoy more gains and being stronger.
Fuck.....some guys tell me the opposite
It's the same shit, isn't it?
Or is it because of it has 2 sets more?
Man, i fucking readed all the sl tutorial and now i read ss?
Can you explain me a little, pls? I sure will take a look tomorrow or friday, well, I will start one of these 2 routines next week. This week Im checking my compound exercises form
I feel like a kid who can't wait for his new xbox, really haha
Oh but. One thing: If I do SS im not going to do power cleans. Can I still ss?
Because the main reason of all this is to get stronger.
My two cents on this
I started with SL and gradually moved to SS. Basically when I hit hard progression blocks for 5x5 of a lift, I moved to 3x5.
The reason people have to deload so much with SL is you reach a point where progressing weight with 5x5 volume every workout isn't feasible.
However, new lifters can handle the volume and progression. Additionally, the extra sets give more time for learning proper form.
I recommend people start with 5x5 but be prepared to move lifts to 3x5 sometime down the road.
trappychan is a fucking moron
SL/SS are extremely similar and will give the same results as any good beginner program
>deload all the time
this is how you know he's a fucking moron who knows nothing about it
SL has more leg volume which you want since you aren't going to be building any strength until maybe the last month or so of SL; you're going to be building motor patterns which are just as important than muscle when it comes to lifting, which is just another way of saying you spend the time learning how to squat properly under eventual heavy load
is spot on, and mende says to do it, as well as drop to 3x3 after
>Im not going to do power cleans
>I wanna get stronger
Alright, I have to repeat this a thousand times every week, but here it goes.
- SL has you start with babyweights. It will take you forever to actually start getting stronger. SS, on the other hand, tests you on the first workout and let's you kickstart progression.
- SL has you add 2.5kg on every workout. This will make progression incredibly slow on the beginning, and incredibly hard after a month or two. SS, on the other hand, has you add as much as 8kg to your deadlift on the first few workouts, for example, and it eventually lowers progression on certain lifts like the ohp and the bench to 1kg per workout. This means you will not get stuck on the 50kg-ohp-deload-loop everyone who does SL gets stuck on
- SL was "written" (aka copy pasted in a retarded manner) and without any thought behind it) by a marketing team with zero coaching experience, and is targeted towards couch potatoes. SS, on the other hand, was written by an ex-professional athlete and a coach with over 3 decades of experience
- SL only has you work your floor pull 1.5 times per week. SS has you work floor pulls 3 times per week, 1.5 deadlifts and 1.5 power cleans. This means you will get stronger on your deadlift doing SS, since you will be training it a lot more
- SS trains both strength and power. SS trains your traps a lot more with the power cleans
- SL has you do barbell rows, while SS has chinups. Chinups are a better back-builder as the range of motion for the lats is way longer. Not only that, but chinups will give you good biceps development, while rows won't. Only reason you should do rows instead of chinups as a beginner, is in case you can't do bodyweight chinups and the gym doesn't have an assistance machine
- It's way easier to finish 3x5 sets with perfect reps than 5x5 sets with perfect reps. Not only that, but doing 5x5 will exhaust you before the next lift
- SL tells you to deload too much. SS, on the other hand, only tells you to deload if it's 100% necessary
Only reason SL is a popular meme is because of marketing efforts. They launched a good mobile app when the market was still untapped, and that made it really popular among normies.
Not only that, but they paid a bunch of personalities of the fitness industry to shill for their program.
Rip, on the other hand, was pretty retarded when it comes to marketing and didn't put much effort into it, and only released a mobile app a few months ago. This means the only people doing SS were people who did research and visited lifting forums.
Over the years, a bunch of novices "graduated" from SL with slow progression, but they got ok-tier results and now recommend it all the time as if it's "as good as SS".
Thus, SL became a huge meme even though it's utterly awful.
You don't need to read the full SS book (even though it's great). Watch the videos where Rip teaches how to perform the lifts (https://www.youtube.com/user/artofmanliness/search?query=rippetoe) and read the FAQ page http://startingstrength.wikia.com/wiki/FAQ:The_Program and you will be completely fine.
After a month or so, start doing your power cleans. It's very easy to learn and incredibly valuable for deadlift progression.
Also, Rip still outlifts Mehdi, even though he's 59 years old.
Just made this, it's taken directly from the book itself.
It's like, a 2 minute read, so don't get too lazy because of the wall of text kek
Agreed. It's better to leave 5x5 to intermediate routines, since it's way more useful there as the increase in volume will lead to a fresh adaptation to a new type of stress, and that leads to better progression in the long run.
I started half a year ago going to gym doing brosplit but I'm too weak. Although I weigh a little more and have some muscles.
These are my stats:
Atg high bar squat 80 lbs 3x5
Bench press 120 lbs 3x5
Deadlift 120 lbs 1x5 (45 disk in each side, the oly barbell weighs 30lbs lol)
Ohp 60 lbs 3x5 (but I'm still practising the form)
I dunno what happened but since I started to deadlift since monday I feel stronger and I can lat pulldown 59 lbs x 8 and 60 lbs x 3, when I used to 45 lbs 4x10.
I'd do it but there's no color disks in my gym and I can't drop the barbell from a high height. It's a normie gym.
This is awesome thanks a lot for comparing each routine. I'm gonna do SS. The problem is cannot power clean in this gym and the gyms near my house are same normie shit I'd have to go to a crossfit gym I think. I want to be strong and improve my numbers at the 4 basic compound exercises. All of you guys did power cleans?
Can I change power clean for again deadlift?
My goal is to 1RM 2pl8 in SQ, 2.5 pl8 DL, 2pl8 BP and like 65 kg in OHP
Can I add calf raises to the workout? Kek
Amazing, I thought for a second SS was a meme of /fit/
>I'd do it but there's no color disks in my gym and I can't drop the barbell from a high height. It's a normie gym.
You might enjoy this: https://www.youtube.com/watch?v=_drttm5r66A
You should wait a bit before starting to power clean. Your deadlift numbers are still too low. Do them 3 times per week, wait for them to reach at least 100kg, then move to the next part of the program: http://startingstrength.wikia.com/wiki/FAQ:The_Program
And add more weight to the bar when deadlifting. You should be reaching 100kg in a week or two. Give a read to >>35522631