March 07, 2011

Rest Week, PPNP

Took the last week off, starting Mark Rippetoe's novice program from Practical Programming for Strength Training today.  It's not terribly different from StrongLifts:

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

So barbell rows are deleted, deadlifts are once per week only (Wednesdays) and chin-ups/pull-ups are done twice every week.  I'd do the original Starting Strength routine but power cleans aren't permitted at my gym (yes, my gym sucks like that; no chalk either, but it's really convenient to get to, and cheap), and I don't have a coach to teach them to me.  They'll have to wait until I build my home gym and can spend the time learning to do them properly.

Weight (Monday): 186 lb

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