I second the advice not to over analyse it,
but I would say the way you had it set up without the C workouts was just fine- I did starting strength and was dead lifting 1x5 once a week, and squatting every day.
I believe that the squats have a lot of carryover to your dead lift, not so much the other way around. Personally I would find 5x5 dead lift much harder to recover from than 5x5 squat+ 1x5 dl.
And you’re right, it makes it needlessly complicated. I really like SS’s simplicity, every day I could go into the gym and just hit the three exercises hard, and get out.
A lot of SS fan’s say not to add anything to the program-
Personally I think adding shoulder health stuff is a brilliant idea, add in some rear delt work at the end of your work out- flies/face pulls/ ytwl’s/black burns- any of these would be good choices. Just don’t go crazy on it. Doing things like dislocates, scap wall slides, push-up-plus’s as part of a warm up wouldn’t go astray either.
Doing ab work both workouts wouldn’t hurt either, I wish I had been more diligent with it- I kind of believed/hoped that just doing my squats/dl’s/press would be enough to work my core, now it’s a weak point and needs a lot of work. That’s just my personal experience, but I wouldn’t be surprised if it was common. Again, don’t go mad with it.
Personally though, I feel direct bi/calves work is something I would be conservative with in the beginning. Rows and pull-ups will hit your bi’s somewhat. I never work calves (unless you count jumping rope?), and they’ve grown proportionally.
I never trained arms directly (For the first 3-4 months, I work them directly now), and although they grew, they probably are a weak point, aesthetically speaking, now.
My advice is to just concentrate on the major exercises for the first couple of months, then re-evaluate your progress, and decide whether direct arm/calves work is needed at that point. The reason for this is simplicity, and as far performance goes- they are probably less important. Having bigger arms/calves won’t do much, if anything, to help your major lifts, which is where the emphasis should be at this point-
Overall, I think the really big thing with this program is to hit the squats hard and heavy and often. Eat a ton. Get into the gym, work hard, and get out within the hour. Eat eat eat. Sleep well and do it all again.
Keep photo’s and a training log. After 3 months or so, look back and decided what you need to add/modify/what you could do without.
Awesome advice. Thank you, Sir.
Both of you, of course.
Is there a +rep thing here?
starts re-writing the program again, replaying the mantra “keep it simple, keep it real”, over and over again in my head