The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 10 of 10
  1. #1
    Wannabebig Member
    Join Date
    Mar 2009
    Posts
    65

    Modified SS (Practical Programing) - What do you think

    So I've been doing a type of SS, called practical programing, for a while now and I really like it. Over time I've adjusted some things to suit my body and just wanted to see if anyone sees any magor gaps as a result of my changes (I've also included why I've changed them).

    First the Orginal Program (as published):

    Monday
    3x5 Squat
    3x5 Bench Press / Press (Alternating)
    Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

    Wednesday
    3x5 Squat
    3x5 Press / Bench Press (Alternating)
    1x5 Deadlift

    Friday
    3x5 Squat
    3x5 Bench Press / Press (Alternating)
    Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

    My Modified program:

    Monday
    3x5 Front Squat (I get a better range of motion, more flexible and way less back strain)
    3x5 Bench Press / Press (Alternating)
    Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
    Dips on the days with Press (cause I like dips)

    Wednesday
    3x5 Front Squat
    3x5 Press / Bench Press (Alternating)
    1x5 Deadlift
    Dips on the days with Press

    Friday
    3x5 Front Squat
    3x5 Bench Press / Press (Alternating)
    Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
    Dips on the days with Press

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Garage Lifter
    Join Date
    Dec 2009
    Location
    Webster Groves, MO
    Posts
    6,001
    How far did you get on SS? Overall, looks pretty good. You could probably drop the front squats on Wednesday all together. Why the exclusion of power cleans and rows?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  4. #3
    Banned
    Join Date
    Dec 2010
    Location
    Bay Area, CA
    Posts
    1,130
    Ya, looks fine. You might think of switching it up to a A-B split, which would have you deadlifting 1.5x per week instead of 1x. Also, maybe on days that you dont do dips, do rows. And there is nothing wrong with front squats, but you should eventually start to work in some back squats.

  5. #4
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,589
    I don't care at all for SS. The program is highly limited.

    What is your goal with weight training?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  6. #5
    Senior Member RichMcGuire's Avatar
    Join Date
    Nov 2006
    Location
    Michigan
    Posts
    2,234
    Quote Originally Posted by chris mason View Post
    I don't care at all for SS. The program is highly limited.

    What is your goal with weight training?
    Chris, I'm not saying I agree or disagree, but could you explain why you feel this way? I'm curious. It seems like sometimes linear progression could be best imo. After all, someone using %'s of supposed maxes when they are a novice seems silly. Their "max" could go up 30 lbs in a week on a particular lift.

    But I'm sure you know more about this than I do, so maybe you could shed some light.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  7. #6
    Wannabebig Member
    Join Date
    Mar 2009
    Posts
    65
    Chris,

    My goal is just basic fitness, and probably a touch of vantiy. Right now I'm sliming down to get rid of a bit of extra gut, in addition to the lifting I round it out with skiing, hiking, swimming and the standard gym cario machines.

    Cheers

  8. #7
    Senior Member RichMcGuire's Avatar
    Join Date
    Nov 2006
    Location
    Michigan
    Posts
    2,234
    Quote Originally Posted by knowsam View Post
    Chris,

    My goal is just basic fitness, and probably a touch of vantiy. Right now I'm sliming down to get rid of a bit of extra gut, in addition to the lifting I round it out with skiing, hiking, swimming and the standard gym cario machines.

    Cheers
    That extra gut problem will be more easily solved by lowering Calories..which not surprisingly, will help with that touch of vanity.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  9. #8
    Wannabebig Member
    Join Date
    Mar 2009
    Posts
    65
    Yeah I'm eatting at a deficit, seem to be losing weight, though I can't raise my lifts as much as I should while I'm cutting, but it works for me.

  10. #9
    Senior Member RichMcGuire's Avatar
    Join Date
    Nov 2006
    Location
    Michigan
    Posts
    2,234
    Quote Originally Posted by knowsam View Post
    Yeah I'm eatting at a deficit, seem to be losing weight, though I can't raise my lifts as much as I should while I'm cutting, but it works for me.
    Well at least you go into it knowing your lifts aren't going to be optimal while losing body fat. That realization goes a long way. As far as your goals go, you'll see results with it. Whether it's optimal, whatever, it doesn't matter. Your volume is in check. You've picked practical movements and rep ranges to maintain LBM. And the best thing you can do is something you're going to enjoy and stick with. Especially since life can be pretty damn crappy with being in a Calorie deficit.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  11. #10
    Wannabebig Member
    Join Date
    Mar 2009
    Posts
    65

    Chris?

    Given my goals above, do you have any suggestions for a tweak? What is it about SS you don't like? interested to hear your take on it.

    Cheers

Similar Threads

  1. Practical Programming
    By StLRPh in forum AtLarge Nutrition Supplements
    Replies: 1
    Last Post: 03-07-2010, 09:45 AM
  2. Replies: 1
    Last Post: 06-14-2009, 03:36 PM
  3. Practical Programming
    By Vapour Trails in forum Bodybuilding & Weight Training
    Replies: 15
    Last Post: 05-30-2007, 11:51 AM
  4. Practical Gains
    By jack_of_all in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 04-09-2005, 03:12 AM
  5. Computer Programing!!
    By Spiderman in forum General Chat
    Replies: 28
    Last Post: 03-10-2002, 01:54 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •