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starting strength with Primal fitness program?

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  • starting strength with Primal fitness program?

    So, I normally crossfit, but won't have the time or money to attend a crossfit gym during the semster with classes and all. So, I've decided to do the new primal fitness plan. However, I would like to incorporate starting strength in order to get lifts in. I was thinking starting strength on monday, wednesday, friday. then do the WOW workout on tuesday and thursday to get my HIIT and bodyweight training in. then rest on saturday, and sprints on sunday. Seeing as I'll be at school, I'll easily get the 2-5 hours of walking in going to classes. So, being experienced in fitness and very much in shape I think i can handle this without being even close to miserable, but I also don't want to prevent muscle growth by not having rest days after my starting strength days. Just looking for opinions
    sigpic

    Yes, to dance beneath the diamond sky with one hand waving free
    Silhouetted by the sea, circled by the circus sands
    With all memory and fate driven deep beneath the waves
    Let me forget about today until tomorrow

    MY PRIMAL JOURNAL
    MY PUBLIC FITDAY JOURNAL

  • #2
    5 intense workouts per week. Not especially Primal. Try it, and let me know if you feel overtrained.

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    • #3
      Make sure you're eating enough quality to go along with all the work. I don't think you'd be doing too much, maybe try 2x starting strength instead of 3x (workouts a week, if that needed to be cleared up) and give yourself two rest days instead of one...
      I used to seriously post here, now I prefer to troll.

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      • #4
        SS is a great programme for building muscle, but you have to be committed to it. Decide which on you think is most suitable to your goals and concentrate on that one. If doing starting strenght properly, you will need your rest day and a hell of a lot of food to supply your gains. I'm not saying that you cant do HIIT or any of the WOWs on starting strenght, im just saying you will have to prioritize one and be willing to take days off.

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        • #5
          Absolutely can't be done.
          SS + BW + HIIT + sprints /= SS

          The whole point of SS is to set everything else aside and spend a while getting bigger and stronger. If you eat enough to get maximum strength and muscle gains you(assuming that skinny guy in your sig is you) will also absolutely add considerable fat.

          YNDTFP - (you're not doing the program)
          Rip makes it very clear(sometimes abusively) that if you add HI activity to SS YNDTFP!! He'd probably consider the walking borderline.

          If you have an overpowering practical or psychological need to be much bigger and stronger just do SS until you're happy.

          Of course you could grab the A and B SS workouts and plug them into PFB as your 2 strength days but you wouldnt be doing SS and couldn't expect the same results.

          If you want to combine a strength bias with conditioning you might want to google up crossfit football.

          If you go ahead with 5 or 6 High Intensity days/wk I think you'll need to double up on some days and leave AT LEAST 2 days of rest.
          Last edited by bcbcbc2; 08-13-2010, 09:39 AM.

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          • #6
            I'm in a similar position to you, actually. I'm in week 5 of StrongLifts 5x5, but I really want to work in the PBF Workouts of the week. Since SL does allow for additional cardio, I plan on doing the WOW's as my cardio after my lifts. I'm not sure if the WoW's will be appropriate for this, but my hope is that i can break up them up into 7 or 8 high intensity intervals that work the whole body. I haven't read the starting strength program, but if it opposes ANY additional training, you may want to look into SL.

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            • #7
              my goal with SS isn't to get HUGE, I am simply trying to replicate a more manageable version of crossfit with classes and all. SS would be my source of Olympic lifts that I would lose after switching from crossfit to primal fitness. I'll probably double up on some days as bcbcbc2 suggested.
              sigpic

              Yes, to dance beneath the diamond sky with one hand waving free
              Silhouetted by the sea, circled by the circus sands
              With all memory and fate driven deep beneath the waves
              Let me forget about today until tomorrow

              MY PRIMAL JOURNAL
              MY PUBLIC FITDAY JOURNAL

              Comment


              • #8
                SS has about as little O-lifting as possible w/o being zero. Power cleans every other workout.
                SS priorities are pretty much low bar(basically powerlifting style) squat, low bar squat and some other stuff.

                I don't want to waste either of our time by trying to talk you out of what you've decided to do but SS doesn't sound like a great fit for your goals.

                maybe:
                mon - SS A + HIIT/WOW/sprint
                wed - primal bw + skill session for o-lifts or metcon with o-lifts
                fri - SS B + HIIT/WOW/sprint

                You could go to crossfit.com or many affiliate sites and get wod's to do at the college gym

                If o-lifting is really a priority and not just what you happened to mention you could google around for a beginning OL program.

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                • #9
                  You get bigger and stronger when your muscles recover... not at the gym. 2 intense strength sessions a week and one sprint session a week... rest of the time stay active... yoga, sports, maybe a conditioning workout if you feel up to it.

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                  • #10
                    Originally posted by bcbcbc2 View Post
                    SS has about as little O-lifting as possible w/o being zero. Power cleans every other workout.
                    SS priorities are pretty much low bar(basically powerlifting style) squat, low bar squat and some other stuff.

                    I don't want to waste either of our time by trying to talk you out of what you've decided to do but SS doesn't sound like a great fit for your goals.

                    maybe:
                    mon - SS A + HIIT/WOW/sprint
                    wed - primal bw + skill session for o-lifts or metcon with o-lifts
                    fri - SS B + HIIT/WOW/sprint

                    You could go to crossfit.com or many affiliate sites and get wod's to do at the college gym

                    If o-lifting is really a priority and not just what you happened to mention you could google around for a beginning OL program.
                    misunderstood the SS program then, thanks for pointing it out, I'll probably just make my own routine to go by. Its going to be a sad day being without a crossfit gym again

                    You get bigger and stronger when your muscles recover... not at the gym. 2 intense strength sessions a week and one sprint session a week... rest of the time stay active... yoga, sports, maybe a conditioning workout if you feel up to it.
                    Not what I'm looking for. You've basically just named the primal blueprint fitness plan, which as mark states, is only to get you to 80% or so of what your capable of. I'm already at that point and looking for more.
                    sigpic

                    Yes, to dance beneath the diamond sky with one hand waving free
                    Silhouetted by the sea, circled by the circus sands
                    With all memory and fate driven deep beneath the waves
                    Let me forget about today until tomorrow

                    MY PRIMAL JOURNAL
                    MY PUBLIC FITDAY JOURNAL

                    Comment


                    • #11
                      http://www.cathletics.com/index.php

                      these guys do mainly o-lifting with some xfit type metcons

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                      • #12
                        Originally posted by rok out with ur grok out View Post
                        Not what I'm looking for. You've basically just named the primal blueprint fitness plan, which as mark states, is only to get you to 80% or so of what your capable of. I'm already at that point and looking for more.
                        At what point... 80% of your maximum potential?

                        IF you can sprint the day after donig squats and deads, you didn't life heavy/intense enough. If you can squat the day after you sprint, you didn't sprint hard enough. Just because you can do it doesn't mean it's optimal. You need days off to recover, grow bigger/stronger/faster.

                        I don't see how 2 intense strength sessions and one sprint can only get you to 80%?

                        I've head tremendous success with the following:

                        M - squat, bench, deads, standing overhead press
                        W - hill sprints or ladder sprints... 100 meter sprint, 100 meter walk, 200, 300, 400, 300, 200, 100
                        F - Power clean and press, weighted dips, weighted pullups
                        Sa - Yoga
                        Rest of the days just stay active.

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                        • #13
                          Its a bit late now, but Rip does say that you can add chins (or pull ups) and dips to the starting strength program.

                          When I did starting strength I definitely needed those recovery days. If you have the ability to do a workout the day after a starting strength workout than you are a pussy who didn't squat enough, as Rip would say.
                          A steak a day keeps the doctor away

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                          • #14
                            I have to agree with others, sounds like a recipe for overtraining, however, your young and probably can get away with it for a little while, but it will catch up with you at some point.
                            You'll never see the light if you're in someone else's shadow, or said another way, life is like a dog sled team, if you're not the lead dog, the scenery never changes

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                            • #15
                              I have issue with giving Primal advice on a clearly unprimal plan. If you supplement (HGH), maybe you can pull it off.

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