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Where's the edit button on here? I tried to fix my bad spelling and it posted another post! d'oh : /

u need to have sufficient posts to be able to do that....

Oh, how many is sufficient?

i think its 50.

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.

---x----

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.

----x----

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

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ok... I'll have to find the sticky... This is what I was looking at tho.. and it didnt look like a full body.

u need the sticky for ur FAQs...not in search of a program. the damn program is laid out right there for u!

it is a full body. u focus on big compound movements where u hit larger muscles and cause more hormone secretion.

i need Eric to come into this thread......

Sentinel... most helpful... yes indeed!

Cheers for the info.. I have had such a long break.. I am ready to gain some lbs! But not all fat this time! That above pic took me just 6 months before.. but I'll be aiming to get in better condition that that this time.

Cheers ;)

you are most welcome sir

start a journal here ASAP and i will be glad to help u out. i know a lot of ppl on this board who have tons of experience when it comes to 5x5 programs:
Eric3237
Kane
0311
Schorcher
TALO
etc

BUT, when it comes to Mark Rippetoe's programs, i am gonna put it bluntly, Eric and i have the best experience. sorry, but its true

seriosuly, start a journal, ill be more than happy to join and help with my limited knwoledge (quote Eric ) and im sure u will progress very well indeed!

cheers!

I'll be happy to start a journal.. just a small ques.. is there somewhere on here to do this? I'll give it a go... it would be good to have u guys help out, sounds good.

I havent yet joined any other BB forum, but this is a good place and plenty of help already.. and just my 1st day here.

The thing with the journal.. I'll be training 100% natural so I wont be looking like the hulk anytime soon like I have seen some of the guys pics on here... there are some BIG DUDE'S!

Cheers.