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the goal of this program is to add weight each and every time you lift, taking advantage of the novice effect that allows you to do so. for the press, bench press, and power clean, you may get one 10 lb jump, but you may need to start with 5 lb jumps. program modifications for older novices are discussed extensively in the barbell prescription: strength training for life after 40. once you’re into phase 3 and doing chin-ups as part of the program, some of you will progress to weighted chin-ups. so if you began the program on monday and pressed, you’ll bench press wednesday and press again friday.
there is no single prescription for everyone, so common sense and paying attention to how your body responds to the increased weight are your best guides here. you’ll do deadlifts on day a as before, and do 5 sets of 3 reps in the power clean on day b. the explosive nature of the power clean will continue to help drive up your deadlift, without the excessive fatigue associated with high frequency deadlifting. finally, phase 3 is also often where people reach the “advanced novice” stage, and add weight to their squats only twice per week (i.e. program modifications for older intermediates and the very detrained can be found in the barbell prescription: strength training for life after 40.
the starting strength novice program can be broken down into two workout days , day a and day b. the entire one of the most popular novice lifting programs, starting strength is a textbook ( literally) strength of course it’s not just applicable to starting strength, but for every lifting workout. instructions1) , starting strength 5×5, starting strength 5×5, starting strength starting weight, starting strength review, starting strength reddit.
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