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  • Starting Starting Strength again

    I am mad.
    My squat and deadlift form quality have been decreasing. I have not been focusing on keeping the weight on my heels and keeping my chest forward. I feel it in my lower back. I'm afraid I will have to just deload these lifts by 30 lbs and start "again". It sucks, a lot, but I have to do it. I will be keeping this journal until I have reached up until my current lifts with proper form.
    well then

  • #2
    was wondering if you could give me an example of a starting strength routine? like what a week looks like
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    • #3
      Originally posted by BennettC View Post
      was wondering if you could give me an example of a starting strength routine? like what a week looks like
      Tuesday Squat, Bench press, Deadlift
      Thursday: Squat, Overhead press, Deadlift
      Sunday: Squat, Bench Press, Deadlift
      Then Tuesday do Squat, Overhead press, Deadlift and so on
      And after all of those workouts I do pullups, chinups and dips 3x to failure
      well then

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      • #4
        So you are not doing Starting Strength then.
        The body will adjust to increased workload but you may not gain as fast as you like by modifying the program. IMHO you should run the program how it is for a while.
        PS don't worry about having to deload it happens to the best of us.
        Eating primal is not a diet, it is a way of life.
        PS
        Don't forget to play!

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        • #5
          Originally posted by Dirlot View Post
          PS don't worry about having to deload it happens to the best of us.
          +1

          As you go on and get more experience and strength, deloads become part of your programming. You eventually hit a point when progression stops being linear.

          But like Dirlot says, do the program as written for a while and then add modifications if you want to do that later.
          “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

          Owly's Journal

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          • #6
            Originally posted by Dirlot View Post
            So you are not doing Starting Strength then.
            The body will adjust to increased workload but you may not gain as fast as you like by modifying the program. IMHO you should run the program how it is for a while.
            PS don't worry about having to deload it happens to the best of us.
            hmm.. I'm pretty sure I read that it was ok to do whatever after the starting strength workout as long as you rest on your rest days. plus, pullups and chinups are actually part of SS. correct me if I'm wrong. But I doubt that some pullups afterwards will affect me.
            well then

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            • #7
              Originally posted by Owly View Post
              +1

              As you go on and get more experience and strength, deloads become part of your programming. You eventually hit a point when progression stops being linear.

              But like Dirlot says, do the program as written for a while and then add modifications if you want to do that later.
              yeah it's just that I have to deload at a point what is pretty much considered beginner I think. I was deadlifting 200 lbs (with a form which made me deload..)
              well then

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              • #8
                How much is that as a percentage of your body weight? 200 lbs is beginner level for a big dude, but as I recall you're not a very big guy (yet).
                “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                Owly's Journal

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                • #9
                  Originally posted by Owly View Post
                  How much is that as a percentage of your body weight? 200 lbs is beginner level for a big dude, but as I recall you're not a very big guy (yet).
                  I'm not a big guy, but not like super light-weighted: 158 lbs.
                  well then

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                  • #10
                    Originally posted by Gadsie View Post
                    hmm.. I'm pretty sure I read that it was ok to do whatever after the starting strength workout as long as you rest on your rest days. plus, pullups and chinups are actually part of SS. correct me if I'm wrong. But I doubt that some pullups afterwards will affect me.
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                    Frequently Asked Questions

                    Introduction
                    The Lifts
                    The Program (this document)

                    Contents
                    [show]
                    version from.Edit
                    The Original Starting Strength Novice ProgramEdit

                    Workout A
                    3x5 Squat
                    3x5 Press
                    1x5 Deadlift

                    Workout B
                    3x5 Squat
                    3x5 Bench Press
                    5x3 Power Cleans

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

                    Free Google Docs version of the Starting Strength Logbook Calculator here!.

                    Here are the instructions for the on-line version:


                    Follow the link.
                    Select the "File" button in the left hand corner.
                    From the drop-down menu select "Copy spreadsheet."
                    Click "OK" on the Dialog Box.

                    or

                    Download the Starting Strength Logbook Calculator Here! *Requires Scribd subscription. (You'll need a program that can edit spreadsheets like Microsoft Excel, or free-to-own OpenOffice.org.

                    Alternate download link for SS Log Book Calculataor

                    This program can also be logged online with WithFit


                    The Starting Strength (3rd Ed) Novice Program

                    Is the same as the Practical Programming (2nd Ed) Novice Program.
                    Practical Programming (2nd Ed) Novice ProgramEdit

                    For the first few workouts:

                    Workout A
                    3x5 Squat
                    3x5 Press
                    1x5 Deadlift

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

                    Once the freshness of the deadlift has worn off a little and the deadlift is established well ahead of the squat, the power clean can be introduced:

                    Workout A
                    3x5 Squat
                    3x5 Press
                    1x5 Deadlift

                    Workout B
                    3x5 Squat
                    3x5 Bench Press
                    5x3 Power Clean

                    After the above is followed for a short time, chin-ups and pull-ups can be added along with back extensions or glute/ham raises for a break from pulling every workout:

                    Workout A
                    3x5 Squat
                    3x5 Press
                    1x5 Deadlift/5x3 Power Clean (alternating)

                    Workout B
                    3x5 Squat
                    3x5 Bench Press
                    3x10 Back Extension
                    3xFailure(15 max)* Chin-ups/Pull-ups (alternating)

                    Unweighted Chin-ups/Pull-ups are performed for three sets to failure to a max of 15. Once 15 reps per set can be completed start adding weight.

                    So a two week example of this last, more complex, version of the novice program using a Monday/Wednesday/Friday workout schedule would look like this:

                    Week 1

                    Monday
                    3x5 Squat
                    3x5 Press
                    1x5 Deadlift

                    Wednesday
                    3x5 Squat
                    3x5 Bench Press
                    3x10 Back Extension
                    3xFailure(15 max) Chin-ups

                    Friday
                    3x5 Squat
                    3x5 Press
                    5x3 Power Clean

                    Week 2

                    Monday
                    3x5 Squat
                    3x5 Bench Press
                    3x10 Back Extension
                    3xFailure(15 max) Pull-ups

                    Wednesday
                    3x5 Squat
                    3x5 Press
                    1x5 Deadlift

                    Friday
                    3x5 Squat
                    3x5 Bench Press
                    3x10 Back Extension
                    3xFailure(15 max) Chin-ups
                    Eating primal is not a diet, it is a way of life.
                    PS
                    Don't forget to play!

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                    • #11
                      Okay, so not super heavy but definitely more than your body weight.

                      Anyhow, it's better to get the form right now rather than have to correct it down the road when the bad habits are really ingrained, or worse, to injure yourself later when things get really heavy (I find form has become increasingly critical as my lifts get heavier).
                      “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                      Owly's Journal

                      Comment


                      • #12
                        I however still do SS, because I do the exact workout, and rest on my rest days. You could also say I do not do starting strength because I have to walk up stairs after my workout. If stopping pullups will make me stronger than sure I'll do it, but I have a gained a lot of nice definition in my back and I think that's because of the pullups/dips
                        well then

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                        • #13
                          I heat you regarding pullups...I can't imagine a work out without them. Focus on the basics of SS you will be moving onto a more advance program soon enough.
                          Eating primal is not a diet, it is a way of life.
                          PS
                          Don't forget to play!

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                          • #14
                            Originally posted by Owly View Post
                            Okay, so not super heavy but definitely more than your body weight.

                            Anyhow, it's better to get the form right now rather than have to correct it down the road when the bad habits are really ingrained, or worse, to injure yourself later when things get really heavy (I find form has become increasingly critical as my lifts get heavier).
                            Ah well it is what it is and you gotta keep keepin on
                            well then

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                            • #15
                              Originally posted by Dirlot View Post
                              I heat you regarding pullups...I can't imagine a work out without them. Focus on the basics of SS you will be moving onto a more advance program soon enough.
                              I think I'll be focusing on SS for the next year or so. I'm pretty sure afterwards I will be moving to 531
                              well then

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