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7) From a stopped position with the bar directly above your nipples, take a very deep breath, maintain tightness in the upper back and "pull" the bar to your nips in a controlled fashion. Your elbows should not flare or tuck excessively. Ideally, your upper arm bones (the humerus) will form an angle that is approximately 40-60 degrees from your torso. If your elbows flare out wide to the sides (~90 degree angle) then you hit your pecs incredibly hard at the risk of your rotator cuff's health. If your elbows tuck into your body (20-30 degree angle) then you will place too much emphasis on your triceps and delts, and not enough on your pecs. Your wrist and forearms should form about a 45 degree angle with the bar and with the floor (straight up and down). You might need to experiment with hand spacing to find this "sweet spot."












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INTRODUCTIONEdit

Purpose, Scope, Target AudienceEdit

Is This Program Right For You?Edit

Does Strength = Muscle?Edit

The Original FAQsEdit

CreditsEdit

THE LIFTSEdit

The Main ExercisesEdit

The SquatEdit

The Bench PressEdit

The DeadliftEdit

The PressEdit

The PowercleanEdit

Useful Accessory ExercisesEdit

Compound ExercisesEdit

Chin/Pull-UpsEdit

Back ExtensionsEdit

Glute-Ham RaisesEdit

Bentover RowsEdit

DipsEdit

Isolation ExercisesEdit

CurlsEdit

=Skull CrushersEdit

Sit-UpsEdit

Other QuestionsEdit

THE PROGRAMEdit

Program BasicsEdit

The Original Starting Strength Novice ProgramEdit

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Workouts A and B alternate on 3 non-consecutive days per week.

Onus Wunsler Beginner Program (from SS):Edit

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)

Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps

Workouts A and B alternate on 3 non-consecutive days per week.

Practical Programming Novice Program:Edit

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

Program QuestionsEdit

Warming-UpEdit

Sets and RepsEdit

RestingEdit

ProgressionEdit

Missing a workoutEdit

The First WorkoutEdit

Plateaus, Stalling and ResettingEdit

The Advanced NoviceEdit

Program AdjustmentsEdit

After Starting StrengthEdit

Other Intermediate type programsEdit

General QuestionsEdit

Other Weight Training QuestionsEdit

RELATED MATERIALSEdit

EquipmentEdit

HardwareEdit

BarbellEdit

PlatesEdit

Power RackEdit

Squat StandsEdit

=SubstitutionsEdit

BenchEdit

Smith MachineEdit

SoftwareEdit

ShoesEdit

ChalkEdit

GlovesEdit

Barbell PadEdit

StrapsEdit

WrapsEdit

InjuriesEdit

Common InjuriesEdit

PreventionEdit

RehabilitationEdit

Nutrition and SupplementsEdit

General QuestionsEdit

The Whole Milk PrescriptionEdit

ChubbiesEdit

SkinniesEdit

AthletesEdit

CardioEdit

OTHER QUESTIONSEdit

Is StrongLifts 5x5 the Same?Edit

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