Starting Starting Strength again page

[Gadsie]

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.

[BennettC]

was wondering if you could give me an example of a starting strength routine? like what a week looks like

[Gadsie]

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

[Dirlot]

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.

[Owly]

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.

[Gadsie]

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.

[Gadsie]

+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..)

[Owly]

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).

[Gadsie]

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.

[Dirlot]

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