I'm getting into Starting Strength again for the first time in a few years, and the program has changed.
Now it's
A
Squat 3 x 5
Bench Press 3 x 5
Deadlift 1 x 5
B
Squat 3 x 5
Press 3 x 5
Deadlift 1 x 5
What the fuck happened to power cleans?
Isn't dead-lifting 3 times a week a little much?
B
>>41338729
Power cleans is added to phase 2 of SS, and that starts when your deads exceed your squats.
>>41338729
Bump
>>41338766
My deads already exceed my squats and I've only done two sessions. I can squat 60kg and deadlift 80kg (lmao I know)
Should I just begin with phase 2?
>>41338729
http://startingstrength.com/get-started/programs
Here's the program quickly outlined, there's 3 phases
>finish SS
>hop on the SS is a meme is a meme is a meme train
>>41338801
Thank you.
just do https://stronglifts.com/5x5/ instead. similar idea, but simpler, cleaner execution. also doing 4x6-8 instead of 5x5 might be sth to consider.
>>41338729
Just do power cleans on your press day instead of deadlifts. Don't let that program tell you what to do!
>>41338791
yeah, phase 1 is just for beginners who are getting the form down still
phase i is run until the deadlift form looks good and until dead weight is well above squat weight
> squat 3x5, press 3x5, dead 1x5
> squat 3x5, bench 3x5, dead 1x5
phase ii is run only until the power clean form looks good
> squat 3x5, press 3x5, dead 1x5
> squat 3x5, bench 3x5, power clean 5x3 (note: 5 sets of 3 reps)
phase iii is run until lifts start to stall
> squat 3x5, press 3x5, dead 1x5
> squat 3x5, bench 3x5, back extensions 3x10, pullups 3 sets to failure
> squat 3x5, press 3x5, power clean 5x3 (note: 5 sets of 3 reps)
> squat 3x5, bench 3x5, glute-ham raise 3x10, chinups 3 sets to failure
phase iv is changes to rep ranges as lifts start to stall
> squat - MF is now 1x5 + 2x5x90%; W is now 2x5x70%
> power clean - shift progression from 5x3 target to 4x2 target
> bench and press - shift progression from 3x5 target to 3x3 target
> dead - shift progression from 1x5 target to 1x3 target
> chins/pulls - if 10+ are possible, perform every other session weighted and for 3 sets of 5-7
source: practical programming 3rd edition