T Nation

Alternating Sets on Starting Strength


#1

Hi,

I'm a noob and have been doing Starting Strength for a little over a week. I have a question concerning the Practical Programming Novice Program on the (Alternating) between bench press and press. Do I for example do one set of bench press, then a set of press and repeat until it's finished? And what about if I do warm-up sets in between, do I alternate those as well? What if I only need 2 warm-up sets for press, but 3-4 for bench press?

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


#2

You alternate days. Monday bench, wednesday press, friday bench...etc.

Don't think he's very clear on warm up sets. But do as many as you need, volume is good.


#3

What you describe there - alternating sets - is known as "supersetting." SS doesn't do it.


#4

The SS template is:
Monday:(Workout A)
Squat(worksets=sets of 5 reps)
Bench Press(worksets=3 sets of 5 reps)
Deadlift(worksets= 1 set of 5 reps)

Wednesday:(Wrokout B)
Squat(same as before)
Press(Same as bench press)
Power Clean(5 sets of 3 reps)/Barbell Row(3 sets of 5 reps)

Friday
Repeat workout A

And then the next week swap the order of the workouts around so that you do Workout B on monday and friday, with workout A being done on the wednesday. Keep alternating.

Warm up sets should be a simple affair. Rip advises starting off with two sets of 5 reps of just the bar for every exercise and then doing 3 more warm up sets(5X1, 3X1, 2X1) leading up to the woksets. Just divide the difference of the bar and the worksets into 4 even increments)
So, for example, if you were to squat 100kg(220lbs) it would look like:
BarX2setsX5reps
40kgX1setX5reps
60kgX1setX3reps
80kgX1setX2reps
100kgX3setsX5reps(work-sets)

You'll probably start off with a heavier warm up set on the deadlift than just the bar but use your own discretion and decide what is appropriate.

This was explained simply in the SS book.