Replacement for Dips in Starr 5x5?

[u418936]

After a long break from lifting, I'm starting the Bill Starr 5x5. He says not to fuck with the program (I'm quoting him), and I'm trying not to, but dips cause me a lot of shoulder and wrist pain. My max bench is around 325-335, and I weigh about 210, but even unweighted dips (which should be easy) hurt like hell.

Is there any decent substitute for dips? I've been doing skullcrushers instead, but they don't work pecs.

 

[bigred133]

where does it say to do dips?

please link to the particular program you are doing.

 

[Cynical Simian]

The "don't fuck with this" warning refers to the main compound lifts (e.g., no leg presses in place of squats or cable crossovers in place of bench). You could do some light decline benching as a substitute for dips or just drop the additional press completely without worrying about "messing up the program".

 

[u418936]

where does it say to do dips?

please link to the particular program you are doing.

Here's the link:
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

It says to do dips on Fridays.

 

[poysyn]

Weird you recieve the pain from dips and not on your other exercises.. I have mild pain in my wrists when I do dips as well, but it is also normally present in most of my presses.

If it is causing you pain I would ditch it completely..

 

[bigred133]

Sorry, I overlooked that. I'm not sure of the answer.

I read through that and I have a question for anyone who is reading this thread.

Is the assistance work required, or can this 5x5 program be done without any assistance work at all and still produce good results?

Sorry to hijack, but this may help answer your original question.

 

[u418936]

The "don't fuck with this" warning refers to the main compound lifts (e.g., no leg presses in place of squats or cable crossovers in place of bench). You could do some light decline benching as a substitute for dips or just drop the additional press completely without worrying about "messing up the program".

Thanks. That makes sense. I'll definately stop the dips. I don't know why, but they've always put a big strain on my wrists and shoulders. Nothing else in the program seems to cause any joint problems for me.

Not that it matters for the current program, but in the past, I could never do straight bar curls or lat rows, because they hurt my wrists too much.

 

[Kabeetz]

Have you tinkered with your hand placement and grip and the angle of your descent and also the range of motion? Maybe u're dipping too low or maybe if u accentuate chest by leaning forward or triceps by staying upright u might have better results.

Just a thought before u give up the exercise completely.

Thanks. That makes sense. I'll definately stop the dips. I don't know why, but they've always put a big strain on my wrists and shoulders. Nothing else in the program seems to cause any joint problems for me.

Not that it matters for the current program, but in the past, I could never do straight bar curls or lat rows, because they hurt my wrists too much.

 

[Madcow2]

Is the assistance work required, or can this 5x5 program be done without any assistance work at all and still produce good results?

It's of little consequence, hence the OP can drop the dips without worry. I don't even list assistance work on the advanced version.

You can safely ignore it and most times it won't make a difference. That said, hypers and situps are good stuff. For the curls and extensions - shit, never met someone who didn't want to work their gunzz but no, you'll pull and press 3x per week so no real worries.

 

[Creepusmaximus]

Don't go so low and tuck your chin into your chest. Play around with how your positioned.