Squat 3x5
Bench 3x5
Deadlift 1x5 / Bent Over Row 3x10
-Alternate Deadlift and BOR every work out.
-Lift on three nonconsecutive days per week.
-Start very light. No, lighter than that.
-Add 5lbs to each exercise each workout.
-Learn proper form.
-When you stall, reduce weight by 20% and start again.
-Eat at a caloric surplus
-Follow for at least 6 months. The longer the better. These are the fastest gains you will make in your entire life.
I would alternate bench with OHP and don’t forget to pay Rippetoe a royalty 
I’ve actually had good progress by lifting twice a week, running three times and throwing in bodyweight exercises in the warmup recently. It’s basically still starting strength, but I know myself well enough by now to realise that if I go chasing PRs and ignoring my weight again, I’ll get fat like I did last summer. Now you know what I did last summer, can I ask if anybody thinks the ‘do not do deadlifts in straight sets’ rule should be followed?
[quote]Der_Steppenwolfe wrote:
I’ve actually had good progress by lifting twice a week, running three times and throwing in bodyweight exercises in the warmup recently. It’s basically still starting strength, but I know myself well enough by now to realise that if I go chasing PRs and ignoring my weight again, I’ll get fat like I did last summer. Now you know what I did last summer, can I ask if anybody thinks the ‘do not do deadlifts in straight sets’ rule should be followed?[/quote]
Huh? I’m not familiar with that rule. What is it?
[quote]Apoklyps wrote:
[quote]Der_Steppenwolfe wrote:
I’ve actually had good progress by lifting twice a week, running three times and throwing in bodyweight exercises in the warmup recently. It’s basically still starting strength, but I know myself well enough by now to realise that if I go chasing PRs and ignoring my weight again, I’ll get fat like I did last summer. Now you know what I did last summer, can I ask if anybody thinks the ‘do not do deadlifts in straight sets’ rule should be followed?[/quote]
Huh? I’m not familiar with that rule. What is it?[/quote]
I think he’s referring to the 1x5 deadlifts in generic 5x5 programs. Steppenwolfe, deadlift volume in those is kept low because you’re already squatting so much. There is no general rule to this, though - it is due to the rest of the program.
[quote]nighthawkz wrote:
[quote]Apoklyps wrote:
[quote]Der_Steppenwolfe wrote:
I’ve actually had good progress by lifting twice a week, running three times and throwing in bodyweight exercises in the warmup recently. It’s basically still starting strength, but I know myself well enough by now to realise that if I go chasing PRs and ignoring my weight again, I’ll get fat like I did last summer. Now you know what I did last summer, can I ask if anybody thinks the ‘do not do deadlifts in straight sets’ rule should be followed?[/quote]
Huh? I’m not familiar with that rule. What is it?[/quote]
I think he’s referring to the 1x5 deadlifts in generic 5x5 programs. Steppenwolfe, deadlift volume in those is kept low because you’re already squatting so much. There is no general rule to this, though - it is due to the rest of the program.
[/quote]
Actually, I remember Rippetoes reasoning for this being that you should be deadlifting heavy enough so that a 2nd set isn’t necessary.
It’s Mark Rippetoe’s specific rule that is peculiar to him- making things awkward. The only personal involvement I have with Asgard publications is their immense utility, but it’s still hard for me to distinguish between rules that are designed to ensure compliance and rules that are designed for people’s benefit. I’m particularly suspicious of people who seem emotionally invested in my conformity. I’m still following the rules, but for god’s sake I need some leeway. The yo-yo approach to weight control has never worked for me.
Right, there we go, I’ll proceed as planned, sticking to a single set except on workouts that don’t involve squats then (so far, never.)
Finally; unilateral exercises and isolation exercises: how long before I bring them in from the cold. I’ve started doing curls, but only at the end of a workout if I haven’t run over the 40 minute ‘window’. Unilateral exercises are still being kept out, but I want them back in as soon as possible. When it comes to single leg work and unilateral overhead presses, I BELIEVE!!!