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Old 09-09-2009, 11:46 PM   #1
Linus Hector
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Join Date: May 2007
Location: Vanersborg Sweden
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Default SS and 5/3/1 some questions?

First of all my goals are to get stronger and put on a bit of mass and then get my conditioning back up. I´m thinking straight SS and then 5/3/1 with some heavy metcon for assistance work. Or 5/3/1 with assitance work for mass until I´m happy with the mass gain and the continue with 5/3/1 but swap the assistance work to heavy metcons.

1 Wich route would you go?

2 What are good starting numbers fo SS?

Numbers
Male
25y old
h 183cm = 6'
w 85-90kg = 190-200lbs
Body fat estimate 15-18%

Squat 130kg = 290lbs
Dead 150kg = 330lbs
Bench 90kg = 200lbs not sure on this
Press 60kg = 135lbs
Power clean 80kg = 180lbs
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Old 09-10-2009, 12:22 AM   #2
Donald Lee
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That sounds like a good plan. You could probably do SS for about a month more at least, depending on your past training history.
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Old 09-10-2009, 02:29 AM   #3
Júlíus G. Magnússon
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Location: Iceland
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Yeah, SS should keep you busy for a month or two.

As for starting numbers and SS, as long as you can lift a barbell, you should be fine.
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Old 09-10-2009, 04:19 AM   #4
Linus Hector
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OK so a month or two with SS but what should my starting numbers be I'm thinking something like:

Squat 90kgs
Deads 100kgs
Bench 70kgs
Press 50kgs

what do you think?
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Old 09-10-2009, 04:55 AM   #5
Derek Simonds
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Location: Deland, FL
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IF you are doing SS and GOMAD you can definitely put on some mass. I have been doing 5/3/1 for the last 4-5 months and I have put on more mass with that than I did when I was doing SS. I think it is from the fact that the last set is always AMRAP and that you do higher rep ranges for the assistance work.

If you do 5/3/1 I would use weights that are 20% off of your current lifts. That will allow you plenty of room and allow you to hit some really good rep PR's in the last set.
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Old 09-10-2009, 05:22 AM   #6
Júlíus G. Magnússon
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Quote:
Originally Posted by Linus Hector View Post
OK so a month or two with SS but what should my starting numbers be I'm thinking something like:

Squat 90kgs
Deads 100kgs
Bench 70kgs
Press 50kgs

what do you think?
Sounds about right. Might want to lower the press a little, though. And maybe add a couple of kilos to the deadlift.
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