T Nation

What to Do After Rippetoe's SS?

I’m about to stall out again on my squats while doing SS and need some recommendations about what to do next. I have read through the FAQ on bodybuilding.com: http://forum.bodybuilding.com/showthread.php?t=998224

I’m thinking about doing a VRI program that is mentioned in that thread. I just have a few questions about it.

Here is the program listed there:
Monday (Volume)
Squat - 4x8
Bench - 4x6
Barbell rows - 4x8
Accessory: Abs + lower back

Wednesday (Recovery)
Front Squat - 3x5
Seated press - 3x5
Power cleans - 5x3 (or pullups, 3 x 8-15)
Accessory: abs only

Friday (Intensity)
Squat - ramp to max set of 3 or 5
Bench - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: Abs + Direct arm work + lower back work

My questions are should I alternate Bench with Shoulder Press. Like in SS? Where would I do standing presses if I dont alternate? Also where could I add GHRs?

Thanks for any advice

Seated Press probably means seated shoulder press. Sub in standing press if you want to. And why choose between cleans and chins, do both on Wednesday. Also, expect flames for bringing up bodybuilding.com lol

Today I did the following:
Front Squats 3x5
Standing Press 3x5
Heavy Snatch Pulls (I did cleans on Monday) 5x3
Chins/Pullups 3x8-12
Abs (DeFrancos ab routine)

When would you guys add GHRs?
Also would I be alternating between an A and B setup like with the novice SS program just using different intensities on a VRI program. For example:
Week 1: Bench and Dead 2x
Week 2: Standing Press and Clean 2x
I hope that makes sense.

And about bodybuilding.com…that is the best write up about starting strength I’ve found. I have the book but I dont have practical programming so I went there for help on what to do after SS has run its course.

What are your lifts, goals, stats (height/bw/lean?)

[quote]gi2eg wrote:
What are your lifts, goals, stats (height/bw/lean?)[/quote]

My 1RM are:
406 Deadlift
315 Squat
180 Standing Press
215x5 Bench (I could probably get more than that now)

Goals:
Get big, strong and explosive (I’m going to do DeFranco’s Strongman training workout once a week). I’m thinking about doing more strongman training.

Stats:
6’4"/230lbs/and a little chubby (maybe 20% BF)

So here’s the program I’m gonna go with. What do you guys think?

Also where would you do GHRs?

Week 1:
Monday (Volume)
Squat - 4x8
Bench - 4x6
Deadlift - 1x5
Dips - 3x8-15
Accessory: Abs + lower back

Wednesday (Recovery)
Front Squat - 3x5
Seated press - 3x5
Power cleans - 5x3
Chinups or pullups, 3x8-15
Accessory: abs only

Friday (Intensity)
Squat - ramp to max set of 3 or 5
Bench - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: Abs + Direct arm work + lower back work

Week 2:
Monday (Volume)
Squat - 4x8
Standing Press - 4x6
Barbell Rows - 4x8
Chinups or Pullups - 3x8-15
Accessory: Abs + lower back

Wednesday (Recovery)
Front Squat - 3x5
Bench Variation - 3x5
Power cleans - 5x3
Dips - 3x8-15
Accessory: abs only

Friday (Intensity)
Squat - ramp to max set of 3 or 5
Standing Press - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: Abs + Direct arm work + lower back work