View Full Version : mark rippetoes routines

01-20-2008, 12:28 AM
this is the routine i am going to do.

Witchita Falls Novice Program:

Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Squat 3x5
Press/Bench press 3x5
Deadlift 1x5

Squat 3x5
Bench press/press 3x5
Pendlay rows 3x5

Bench Press is alternated with Press.

I am going to do this for a while until i learn the power clean from a trained intructor. do you think if i do this for a few month i wil be able to do the starting strengh method whihc contains the clean? or wil it be to late because i wont be a begginer anymore?

Paul Stagg
01-20-2008, 10:03 AM
I think that will be great. Rippetoe says if you don't do cleans, you aren't using his program, but I think the principles are more important than the specific lifts.

I use something very similar, where I replace powercleans with rows, and add chins on my deadlift day. Would I be better off doing cleans? Maybe, but I'm making progress towards my goals.

I think you can deadlift more frequently at first, so maybe do this:


Bench Press

The key to this program is squats.

01-20-2008, 10:42 AM
alriightt htank. but wat i really asking is in the book i got he says this works for absolute begginers for about 5-9 months then u have to switch workouts. lets say i do that workout for 9 months then learn cleans. would i be able to do a differnt workout and then come back to this one but add in clean?

01-20-2008, 10:48 AM
also those chinups are palms facing away from you? and finally for chins should i use medium, wide, or close grip? and pull to chest or just pull your chin over bar. thank

Paul Stagg
01-20-2008, 11:06 AM
To answer the first question: Don't worry about it. If you learn to do cleans, you can integrate them into your intermediate routine.

To answer the second: It doesn't really matter.

01-20-2008, 11:18 AM
which grip do you do? and wide close or regular?

Paul Stagg
01-20-2008, 11:34 AM
It doesn't matter

01-20-2008, 11:37 AM
thanks bro. be sure to check out my journal