here is the write-up on the program:
actually there are 2 programs and u can choose either one:
here is the first one:
Starting Strength
THE PLAN:-
Workout A
Squats 3x5
Bench Press 3x5
Barbell Rows 3x5
Workout B
Squats 3x5
Military Press 3x5
Deadlifts 1x5 / Pull-ups 3x failure
WEEKLY PLAN:-
Week 1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Week 2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Week 3
same as week 1
PROGRESSION PLAN:-
you are supposed to start off around 25-30 lbs lighter than ur current 3x5 max and add 5 lbs to the bar every workout session. that means that for squats u will be adding 10 lbs a week because ur doing it thrice a week.
DISCUSSION ON PARTICULAR LIFTS:-
Squat
this has to be done ass-to-grass (just like what u have been doing) for 3 sets of 5 reps with the same wieght. u must add 5 lbs to the bar every session. if u have micro-loading increments like 1 lbs or 2 lbs then it is a good idea to use that to increase the load on a workout to workout basis.
Bench Press
i dont think i need to explian much regardign this hahah...
Barbell Rows
u have to do these with ur back parallel to the floor. here is a video link to show u what i mean: Click Here if u dont want to do JS / GP / MR rows u can also do power cleans. i have bad shoulders so i wouldnt do them, but if u want to, go ahead. the set-rep scheme for power cleans is 5x3 not 3x5.
Military Press
u have to do this with strict form. if u want, u can alternate these with push presses. if u choose to do this without any alternation with push presses u should try to use smaller increments because u have to maintain perfect form.
Deadlifts / Pull-ups
u have to do deadift for only one top work set of 5 reps and increase it by 5 lbs a session. now, on those weeks where workout B repeats itself twice, dont do deadlifts on the second session. instead, do pull-ups with ur bodyweight for 3 sets to failure. if u feel pull-ups are too difficult, then shift to chin-ups and then slowly migrate to pull-ups after a few weeks.
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and the second one:
EXTENSION OF STARTING STRENGTH PROGRAM
THE PLAN:-
Week 1
Monday
Squat
Bench Press
Chin-ups
Wednesday
Front Squat
Military Press
Deadlift
Friday
Squat
Bench Press
Pull-ups
Week 2
Monday
Squat
Military Press
Chin-ups
Wednesday
Front Squat
Bench Press
Power Cleans
Friday
Squat
Military Press
Pull-ups
PROGRESSION:-
same as starting strength
SET-REP SCHEME
for front squat, squat, bench press, military press its 3x5 aka 3 sets of 5 reps with the same weight
for deadlifts its 1 top set of 5 reps aka 1x5
for power cleans its 5x3 aka 5 sets of 3 reps however if u replace with rows its 3x5 aka 3 sets of 5 reps
for pull-ups and chin-ups its 3 sets to failure
NOTES:-
it has the same principles as the starting strength protocol. IMHO, i would do the starting strength protocol for a while till u plateau and then shift to this till u plateau on this and then move onto SF 5x5.
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i also advise u to buy both the books by mark rip. the links are in my signature and the books are fucking brilliant. please do urself a favour and buy them.
i hope i was of help
peace
Sentinel