[quote]tw0scoops2 wrote:
Why is it that the intermediate version does not have any pullups/chinups? I would think those exercises are needed for a balanced routine, no?[/quote]
I can only surmise, since you mentioned “intermediate version”, that you’re talking about the intermediate/linear program as written by madcow. I did this program a few times. He says, on his website under the heading “Substituting Exercises,” “If you want to chin on Wednesday or do a few sets of pulldowns/ups that’s fine (avoid the machines if you can use bodyweight).”
ummm isnt that why theres power cleans or pendelay rows?
i doubt your missing anything int he back with deads/cleans.
but really dont change a thing the program is beautiful.
I’m doing the program right now and I modified it as such:
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Added power cleans Mon. and Fri. and power snatches Wed. first thing. I was messing around w/ how to program it, but decided on 3-4 sets of doubles, relatively heavy.
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Superset lighter front squats and chins on Wed after deadlifts as a substitue for back off back squats.
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Perform the BB bent rows as pendlay rows, which may have beens Starr’s original interpretation of the exercise judging by Rippetoe’s definition of the BB row reset on the floor after each rep, who was taught that by Bill Starr. I could be wrong on this, but I’m pretty confident in this assumption.
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Substituted the press for bench to rebuild my shoulder after an injury. I wasn’t doing much benching before that anyway, but I wouldn’t recommend this modification.
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Then I added a couple light oly technique/conditioning days, which may get cancelled depending on how I feel. I wouldn’t recommend this modification either.
…I’m all for modifying programs as long as it makes sense. If I stall out, or can’t finish the program, I can then reset w/ a couple of changes of hopefully things I learned that didn’t work so well. If I don’t the mods may be helpful and pieces may make it through to the next program. As much as its productive to follow a program and get stronger, making some changes and learning how to build/adapt your own training program is also a valuable skill.
[quote]theuofh wrote:
I’m doing the program right now and I modified it as such:
-
Added power cleans Mon. and Fri. and power snatches Wed. first thing. I was messing around w/ how to program it, but decided on 3-4 sets of doubles, relatively heavy.
-
Superset lighter front squats and chins on Wed after deadlifts as a substitue for back off back squats.
-
Perform the BB bent rows as pendlay rows, which may have beens Starr’s original interpretation of the exercise judging by Rippetoe’s definition of the BB row reset on the floor after each rep, who was taught that by Bill Starr. I could be wrong on this, but I’m pretty confident in this assumption.
-
Substituted the press for bench to rebuild my shoulder after an injury. I wasn’t doing much benching before that anyway, but I wouldn’t recommend this modification.
-
Then I added a couple light oly technique/conditioning days, which may get cancelled depending on how I feel. I wouldn’t recommend this modification either.
…I’m all for modifying programs as long as it makes sense. If I stall out, or can’t finish the program, I can then reset w/ a couple of changes of hopefully things I learned that didn’t work so well. If I don’t the mods may be helpful and pieces may make it through to the next program. As much as its productive to follow a program and get stronger, making some changes and learning how to build/adapt your own training program is also a valuable skill.
[/quote]
pendelay’s were ripptoes idea becuase he used it in SS and people new to lifting cant handle oly lifts very well.
starr was pretty cemented on cleans for intermediate and up im pretty sure.
i added in lots of steady state cardio the 2nd time around, first time around was when i found starting strength and was like “ok ripptoe i eats what ever you say!”
yea GOMAD is terrible for anyone whose not 18 and in high school football.
this is really a program where if your stalling, you dont need to change any of the lifts or numbers, you just need to eat more. namely carbs. i added in high carb mod protein low fat days when i started to struggle towards the end, that got everything moving up again.
i imagine you could also pull a DC and just find a similar compound movement for each lift and 5x5 that till you stall and go back to the original lifts.