Starting Strength Forums - Programming http://startingstrength.com/resources/forum/ Question, comment, argument. en Wed, 22 May 2013 06:30:28 GMT vBulletin 60 http://startingstrength.com/resources/forum/images/misc/rss.png Starting Strength Forums - Programming http://startingstrength.com/resources/forum/ Post your TM routine http://startingstrength.com/resources/forum/showthread.php?t=39976&goto=newpost Mon, 20 May 2013 19:28:29 GMT I just started running the Texas Method this weekend and I wanted to see what everybody else was doing. I'm hoping to hear some info you guys learned from your experiences.

Please post what worked, didn't work, and any other useful tidbits for somebody beginning their intermediate phase.

I'll start with mine. I'm using the split. After two workouts I'm loving the change from grueling 2-3 hour SS sessions.

Saturday
Bench 1x5
Press 5x5
Incline 3x5
Curls 2x8-10 (if I feel like it)

Sunday
Squat 5x5
Power Clean 5x3

Tuesday
Press 1x5
Bench 5x5
DB Bench 3x5
Chins 3xf (or curls if I'm lazy)

Wednesday
Squat 1x5
DL 1x5

I'm not sure if I should be doing DB benching after bench intensity or volume. I haven't done that work out yet so I'll see how it goes. Incline felt great after press volume.

I'm clueless on lower body assistance, I've never done anything aside from squats and deads. Are RDL's essential for the intermediate? ]]> Programming Brahstafarian http://startingstrength.com/resources/forum/showthread.php?t=39976 Smith Machine as a substitute for squats http://startingstrength.com/resources/forum/showthread.php?t=39951&goto=newpost Sun, 19 May 2013 01:50:15 GMT I would like to preface my question by saying I hate the Smith Machine. I started training my 14 year old son since January. He has made great... I would like to preface my question by saying I hate the Smith Machine.

I started training my 14 year old son since January. He has made great progress and is practicing excellent form. He is going away for 2 months to Mexico to visit his mother. He can't find a gym with a squat rack so he can't do squats. Is it ok if he subsitutes regular squats for Smith machine squats for the 2 months? I'm thinking it is better than nothing and probably better than doing leg sled. He is up to squatting 300lbs below parallel. I'm not sure how that translates to a smith machine.

Anyone have any thoughts about this. Is there a better alternative than the Smith Machine? He does have the ability to perform waited pistols (holding dumbells). Would this be more applicable to traditional squats?

Any help would be appreciated.

Jeff ]]> Programming 212019156 http://startingstrength.com/resources/forum/showthread.php?t=39951 First run on Texas Method, where do I go from here? http://startingstrength.com/resources/forum/showthread.php?t=39934&goto=newpost Sat, 18 May 2013 04:59:37 GMT My little brother: Weight-135, Height-5'7" age 14. He's currently doing a Justin Lascek style of progression on the texas method. He looks up to me so because of my experience.. He's pretty focused on his squat and deadlift. His progression lasted about 11 weeks and it looks like this.

Monday Friday (setsXreps)
185 (4x5) 210 (5)
190 (5x5) 215 (5)
190 (5x5) 220 (5)
192.5 (4x5) 225 (2x3)
197.5 (4x5) 230 (3,2)
200 (4x5) 235 (3)
205 (5x4) 240 (2,2)
210 (5x4) 245 (2,2)
212.5 (4x4,3) 250 (2,1)
215 (6x3) 255 (1,1,1,1)
220 (6x3) 260 (1,1,1)

How would you precede in starting a new cycle? How much to deload/reset? And do you have criticism on my programming? Feedback would be great. ]]> Programming SoulySpoken http://startingstrength.com/resources/forum/showthread.php?t=39934 Texas programming- incorporating chins and powercleans more effectively... http://startingstrength.com/resources/forum/showthread.php?t=39915&goto=newpost Fri, 17 May 2013 14:26:37 GMT Hi all,
So i've been running TM with only the bench press on V-day and I-day, and been pressing on recovery day.
On the last 2 weeks i've come to a halt on the bench and started regressing on the OHP so am going to do a OHP and bench alternation every week on V/I days.

Question is simple, I am alternating chins(5 sets) and powercleans(15 timed singles) and am wondering what goes better with what:
- Chin after I volume bench press?
- Powerclean after I volume press?

Other way around?
thank you! ]]> Programming David_G http://startingstrength.com/resources/forum/showthread.php?t=39915 Low bench:press ratio and advanced novice programming for presses http://startingstrength.com/resources/forum/showthread.php?t=39862&goto=newpost Wed, 15 May 2013 16:15:31 GMT Hi all

I noticed some threads on bench:OHP ratios and noticed that mine is somewhat lower than what most people have. I'm currently advanced novice and have been doing work sets of 225 for bench and 170 for OHP, giving a ratio of 1.32. I've been doing the old style OHP with the stretch reflex at the bottom, but I'm pretty sure my form is decent. Is this an indicator of some kind of imbalance or am I just shitty at benching? In other words, should I throw in some upper body assistance exercises besides chins/pullups?

Also, I was wondering what you guys think about this programming for presses for someone who is advanced novice/intermediate?

Week 1
-Monday: bench 3x5
-Weds: press 2x5 (light)
-Friday: bench 3x5

Week 2
-Monday: press 3x5
-Weds: bench 2x5 (light)
-Friday: press 3x5

or

Week 1
-Monday: bench 3x5
-Weds: bench 2x5 (light)
-Friday: press 3x5

Week 2
-Monday: press 3x5
-Weds: press 2x5 (light)
-Friday: bench 3x5

The idea is that this is for someone who does not need the intensity days on a TM template to make increases, but just additional recovery. This way, weekly increases can still be made on bench and OHP, rather than once every two weeks on a TM template. ]]> Programming Albert987 http://startingstrength.com/resources/forum/showthread.php?t=39862 <![CDATA[SS "lite"]]> http://startingstrength.com/resources/forum/showthread.php?t=39850&goto=newpost Wed, 15 May 2013 03:19:14 GMT Hello all, I have an autoimmune disease and have to take powerful drugs that suppress the immune system. I have been very sick for most of this year... Hello all, I have an autoimmune disease and have to take powerful drugs that suppress the immune system. I have been very sick for most of this year and lost about 50 lbs and about half my strength. In the past I was able to do the program as is, that is 3 heavy compounds each workout. Now because of my medications and overall health I have observed that trying to follow the program makes me very sick very fast.

My plan is to alter the program to this. Squat twice a week, pull once a week, and alternate bench press with press as in SS:

Mon
Squat 3x5
Bench press 3x5

Wed
Deadlift 1x5
Press 3x5

Fri
Squat 3x5
Bench press 3x5

After a few weeks I would like to add some supplemental movements - dips, pull/chin ups, and push ups. I do not know what can be done for lower body in this department though. Lunges? I know Wendler speaks highly of them. The romanian deadlift could be done on squat days wtih a lighter weight to get some extra posterior work in and not tax my system so much.

Any input into this would be very helpful. I would like to stay as true to the program as possible while being realistic about what I can and cannot do at this time.

Thank you for reading.

Kel ]]> Programming kel http://startingstrength.com/resources/forum/showthread.php?t=39850 replacement lifts http://startingstrength.com/resources/forum/showthread.php?t=39817&goto=newpost Mon, 13 May 2013 17:07:33 GMT Hello everyone, i have a question about the program that i thought fit best in this part of the forums. i used to be a powerlifter in highschool, but... Hello everyone, i have a question about the program that i thought fit best in this part of the forums. i used to be a powerlifter in highschool, but after a major reconstruction of my left shoulder i am no longer allowed to lift more then like 30 pounds above my head. i want to get back into lifting and SS sounds like a good program to do that with. my only issue is i cant do pullups, clean and jerks and skull crushers as they all have me lifting weight above my head and could damage my shoulder.

are their any lifts or machines i could use to replace these lifts in the program? ]]> Programming merican http://startingstrength.com/resources/forum/showthread.php?t=39817 <![CDATA[Mr. Magnusson's programming]]> http://startingstrength.com/resources/forum/showthread.php?t=39790&goto=newpost Sat, 11 May 2013 18:31:38 GMT So I have Benny Mag on fb and he's gone through the trouble of posting the following:

Quote:
Can some one PLEASE deadlift 470kg !!!!
With or without self-lifting helping suit, I do not mind.

I'm bored !

I will post an easy training routine for you online to do so.

Then please post your training videos here of your progress for fun.

My message box here is always so full I can never get around to answer every one, but I will be happy to review some interesting videos you post here on my page.

Yours.
Benedikt Magnússon"

Which he followed with this (lots of info incoming)
Benedikt Magnusson 1015lb DeadLift
Phase 1/4
Pre-Conditioning

Apply your own weights compared to your own shape when using this training methods.

Pre-conditioning phase:
4-5 times a week at the gym

Monday:
Sqauts
No weight warm up - 10 minutes / 5 sets
Hold bar and THINK ABOUT POSITION YOU WANT YOUR BODY TO GO INTO

I try to squat iwith my feet in similar position to how I would deadlift.
I do this to FORCE my body in the manner to help my deadlift
I get the bar moving using FAST TWITCH fibres as much as possible - going in the same position as I would land DOING A VERTICAL JUMP.
I work up to 150 - 220kg (330lbs - 484lbs) for 5-8 reps
2 EXTRA exercises of choice for 4-6 sets; Hamstring curls; Leg Extensions; Box Jumps; no/little weight step ups.

Tuesday:
Bench Press for warm up NO FULL LOCKOUT! - UP TO 100KG (220lbs)
REALIGNING SHOULDERS: Behind neck press on smith machine, sitting behind bar leaning forward.

I normally try to stretch my frond delts whilst doing this to shape my shoulders to be very functional whilst holding a deadlift bar, making me able to change positions and balance myself simultaniously whilst I deadlift.
Go up in sets between 5 and 12 reps - get feeling of stretching in chest and shortening in rear deltoids
Beauty-training with dumbbells, bodybuilding routine:
Light weight on delts - 6-9 sets, 8 - 16 reps.
**DO THIS TO HINDER FORWARDED SHOULDERS AND LATER ON KYPHOSIS**

Thursdays or Fridays:
Deadlift
Sometimes jumping first 2-3 sets to get heart rate up or cough a few times to get the heartrate up a few beats.
Then LIGHT PowerCleans for few sets as warm up
120kg (263lbs) for a few reps, increasing weights as weeks go on.
NOT IMPORTANT HOW MUCH YOU RAISE THE WEIGHT JUST MAKE IT FEEL LIGHT!
Sprints at 60-70% effort. DO NOT RACE OR TIME YOURSELF just feel that you are getting faster every week. Get good at deadlift NOT sprinting
Pull-ups afterwards if following day is not too intense.

Fridays or Saturdays:
Make shoulders beautiful - only day of conditioning phase that includes bodybuilding to HINDER TOO MUCH MUSCLE LOSS
Choose what I want to increase in size before main musclebuilding phase.
E.G. last time it was the rear deltoif and lateral muscle. DO NOT count reps, just warm up with dumbbels/cables and pump muscles for 4-6sets each group:
Standing Shoulder Behind Neck Press:
Bar - 6 sets, 8 - 16 reps
60kg (132lbs) - for 2 sets, 8 - 12 reps
100kg (220lbs) - 2 sets, 8 - 12 reps
Military Press:
60kg (132lbs) - for 8 reps
100kg (220lbs) - for 8 reps, 3 sets
Pull Downs:
6 sets, 8 - 12 reps
Dumbbell training:
Standing shoulderpress for 3 sets light
Rear deltoid work with dummbells

**MAKE SURE THIS TRAINING ONLY LASTS 45 MINUTES!!**

**Note: Do not think to much of going higher in weights as you gain condition in this phase. Think of this more like making a foundation for the best core shape solely for deadlift. And teaching your nerves and muscles where to get ready for very unequal unique training.**

This conditioning can vary from 2-6 weeks. Or however long it takes to feel some forced posture changes.

Ok. Those willing to do this should follow this from next monday, and in 2 weeks time I will release the second phase of training. 4week training phase

Phase 2. Musclebuilding Phase:

In this Phase I just apply bodybuilding. But after a few weeks.. I might introduce a little bit of the Peak Phase into it until the final change.
I thought of explaining the Musclebuilding Phase and the Peaking Phase as the same era of training. But they differ so much in the body shape you achieve that I decided to explain it separately and explain better how and why they merge for some period of time. Do not worry if this is not a typical bodybuilder training cycle. Its aimed for deadlift primarily.

6 training days a week - APPROXIMATELY - with 1 resting day
3 training days in a row and rest a day as a cycle.

Day one:
I warm up with a squat using the same method as in Pre-Conditioning Phase.
Hold bar. Go slowly down then almost jump on the way up.
Body is used to NEW posture and should go automatically into the right stance. (If you do not go in the right stance and feel balanced there warm up until you do with very light weight.)
When the movement feels sharp, fast, and energetic - Go up in 3 reps
Weight Increase examples:
100kg (220lb) x 3, 3-4 sets
140kg (308lb) x 3, 1 set
180kg (396lb) x 3, 1 set
220kg (484lb) x 3, 1 set

**NOTE!! This is early in Musclebuilding phase. Muscle mass has been spent achieving condition in Pre-Conditioning phase. SO goal weight is 260kg (572lb) for 8 reps. NEVER LOCK UP UNLESS YOU ARE TIRED!!**

**A non lockup squat like Ronnie Coleman does...**

Example: 260kg (572lb) x 8 reps with LOCK UP at rep 5 to catch breath, I breathe and do the 3 extra reps then LOWER the weight to 220kg (484lb) and do 8 CONTINUOUS REPS non lockup.
Afterward go for Leg Extensions - DO NOT COUNT REPS go by the PUMP FEELING

THE PUMP - MY THEORY! - non factual !!!!
I feel that it is taken for granted. Easy to get a “pump” - have an artifical anabolic state and grow muscle BUT I FEEL if it is NOT DONE by precise feeling you will have far more chance of injury.
What works without the artificial anabolic state will make your new musclemass much stronger. Is to never go OVER the pump.
Don’t completely erect your legs. Just pump blood into them, for strength... never struggle at it to much, just use sharp precise movements.
When you get the pain. STOP. And when I say pain... I mean that uncomfort... not the exhaustion feeling.

**Feel the pain. Control it. Know it. Be aware of it. And make it yours. Like it ! **

Then... you will all of the sudden... feel every single layer of your muscles... how the tendons are moving:
Are they dry, wet, swollen or stuffed with static energy?
Are they grown together, injured or moving freely?

Long story short... pump your quads for a few sets.

I do this because on day 3 is some deadlift, and It makes your body also used to the pressure on your quads and forces your ass to strengthen.

Day 2:

Build up what wasn’t recovering fast enough since my last peak, or last competition preparation. In my case this was my chest, triceps and lateral muscles.

Benchpress: 20-60-100kg (44lb, 132lb, 220lb) warmup, Maybe 120kg (264lb) for 3-8reps or so, or just get it a little pumped. Not to much yet as it is important not to round your shoulders forward.
Standing behind the neck presses with a barbell 20-60-100kg (44lb, 132lb, 220lb) for reps - pumping.
Millitary presses: 20-60-100kg (44lb, 132lb, 220lb) pumping never over 8 reps. Increase the speed or lower the weight if you are not getting a pump at
Lateral raises: front deltoid raises, rear deltoid raises.
Serious pull downs - 5 sets increasing the weight every time.

Afterwards comes the two vital parts:
The muscle buildup for your pecs and lats,
Shortening of one of our triceps muscle fastener.
cable cross in very short quick movements not bending down put aiming at the place you will usually tear when not used to Benedikts deadlift workload. Just pump it to the strength feeling.
Straight arm pulldown: method of shortening a part of my triceps, so I dont go for the pump or strength feeling, but something I call the the shortening... I will stretch it well forward... pull back and stop there for a little bit untill I feel the muscle over contract. The same feeling as when you flex your bicep but move it to much inwards.
With this .. I am pulling my posture back, and helping reduce the daily basis of pain that comes with growing your rear deltoid. This will result in a future effortless lockup in the deadlift. It will never be a problem, and will happen so fast you wont even notice it happening.

Day 3 : DeadLift day and back.

DeadLift:
120kg (264lbs) 4 sets, 6-12 reps warmup
160kg (352lbs) 3 sets, 5 reps pumped.
200kg (440lbs) 5 reps
240kg (528lbs) 5reps.
Then down to 120kg (264lbs) again for a set of maybe 8-12reps.
Then I use the same bar and weights to do some barbell rows off a platform.
I normally do about 3-5sets of 5reps only, and increase the weight as I get better.
After that I do some Dumbbell rows heavy for 4-8 sets - try to build alot of tissue on the upper back.

**Notice that I did do pulldowns the day before. And remember that they were aimed to an antagonist assistant for recovering my over forwarded shoulders.**
]]> Programming Shion http://startingstrength.com/resources/forum/showthread.php?t=39790 531, 5x10 descending weights http://startingstrength.com/resources/forum/showthread.php?t=39662&goto=newpost Mon, 06 May 2013 18:21:47 GMT Ive doing a reverse pyramid on my 5x10 sets - I enjoy the volume of BBB and it seems to cut down time. Im also trying to do sets on the minute-... Ive doing a reverse pyramid on my 5x10 sets - I enjoy the volume of BBB and it seems to cut down time. Im also trying to do sets on the minute- again, so I can get out of the gym fast.

Would I be better off with sets across at a lower weight? Im not looking for size so much as strength, and hopefully endurance. ]]> Programming JM3 http://startingstrength.com/resources/forum/showthread.php?t=39662 Starting Strength squat programming modification. http://startingstrength.com/resources/forum/showthread.php?t=39615&goto=newpost Sat, 04 May 2013 21:00:16 GMT Hi,
I've doing SS for 3 and half months.
Last session, I was able to do 2 sets of squats (140kg), but failed the 3rd set. I did that set after other workouts.

This has been a problem recently, I struggle with the last set.

Other workouts are fine. But for me squats need modifications. I'm NOT sore on next day, but I struggle to hit the 3rd set due to the increasing weight.
This interferes with my form.
I have deloaded and tried the advanced novice squats.

Pls don't tell me to do advanced novice with light middle day coz I am not sore next day, I'm used to it. But I struggle during workout because of the sets and reps.

I wanna keep other workouts same, but modify the squat sets and reps.

My goal is to get stronger and lift heavier.

I feel that lowering reps would help.

What do you recommend? ]]> Programming cfc http://startingstrength.com/resources/forum/showthread.php?t=39615 gzcl method http://startingstrength.com/resources/forum/showthread.php?t=39547&goto=newpost Wed, 01 May 2013 17:25:43 GMT http://swoleateveryheight.blogspot.c...erlifting.html

Anybody have any opinions on this? It's a lot of volume. ]]> Programming ChadTheMeatBeast http://startingstrength.com/resources/forum/showthread.php?t=39547 Is this TM template okay? http://startingstrength.com/resources/forum/showthread.php?t=39484&goto=newpost Mon, 29 Apr 2013 15:25:13 GMT Hi, After I´ve completed Extended Russian Squat Routine I plan on doing TM. I´ve read Justins two books and the template below is what I´ve come... Hi,

After I´ve completed Extended Russian Squat Routine I plan on doing TM. I´ve read Justins two books and the template below is what I´ve come up with. I would like to have your input if it looks okay or if something needs to be changed

Stats (current, before ERSR)
Squat - 150kg 1RM
Bench - 105 1RM
Dead - 160kg 1RM
Press - 62,5kg 1RM
185cm / 88kg / 30 years (Been lifting for a year and a half)

Monday (volume)
Squat 5x5
Bench/Press 5x5 (alternate)
Speed deadlift 8-12x1-3
Dumbbell row/chins 3x10-15 (alternate)

Wednesday (Recovery)
Squat 2x5 (80% of monday weight)
Bench/Press 3x5 (80% of monday weight)
Dumbbell row/chins 3x10-15 (alternate)
Back ext. 3x10

Friday (intensity)
Squat 1x5RM
Bench/Press 1-3RM
Deadlift 1x5RM
Dips 3x10-15

I train abs on monday and friday and throw in occasional curls once a weel 3x10
Does this look quite okay? I cant do cleans. My form is bad and I train in an comercial gym with no decent instructors, therefore speed deadlift is the replacing lift. ]]> Programming arthax http://startingstrength.com/resources/forum/showthread.php?t=39484 Fitness and Strength Training for All Sports http://startingstrength.com/resources/forum/showthread.php?t=39472&goto=newpost Mon, 29 Apr 2013 02:37:45 GMT http://www.amazon.com/Fitness-Strength-Training-All-Sports/dp/0920905420 Anyone ever read this? Mike T suggested it in an interview. http://www.amazon.com/Fitness-Streng.../dp/0920905420

Anyone ever read this? Mike T suggested it in an interview. ]]> Programming ChadTheMeatBeast http://startingstrength.com/resources/forum/showthread.php?t=39472 I want to peak for July 27 28 . What to change? http://startingstrength.com/resources/forum/showthread.php?t=39471&goto=newpost Mon, 29 Apr 2013 02:35:57 GMT My log can be found here. http://startingstrength.com/resource...=34767&page=13

I have been chasing a potential health issue for a few months ( doctors thought I had kidney problems but many test eliminated that and I a, cleared) so I have been using a 3 day 531 for powerlifting template making slow steady progress.
I am 42, work a stressful but not physical job, and have just completed my ring semester of continuing education.
The next 3 months look good to focus on pushing myself. I am trying to see if I can participate in a usapl( I don't know crap about this, I was looking for something close and well timed.) meet that is a few hours away in Colorado Springs.
I wrote the organizer and I am hoping they have a masters raw in this meet.
Current numbers
71.5"@ 224( or 225). I am gaining weight currently and probably won't worry much about that.
My bench is pathetic estimated at 260( I take little hope in that) but I have only tested to 230 after my working sets. This is where I will have to work hard to improve.
Squat is tested to 405 or 410 again after Some tough work sets. Estimated 1 rm is 450( I can get there)

Deadlift again I have tested to 415 or 425 I ran out of plates. (Shopping Craig's list for more plates) estimated 1 rm is 470 ( again I thing I may hit that or more in 3 months)

So if I get my ass signed up, and understanding I have been making steady progress already on 351 with sstrength assistance( floor press , nag bench press and power cleans as well as an additional squat day for volume after dead lifts.
What course of action do I take? If I get in on this meet I may consider some consulting/ coaching.
If i dont like this one or cant get in I will still be looking for anything before theend of August that isn't to travel intensive. ]]> Programming Bryanccfshr http://startingstrength.com/resources/forum/showthread.php?t=39471 Rogue Y1 Yoke http://startingstrength.com/resources/forum/showthread.php?t=39467&goto=newpost Sun, 28 Apr 2013 22:35:27 GMT Just bought one. Expecting it tuesday. Image:... Just bought one. Expecting it tuesday.


I wanted a new squat rack that i could move around. Once assembled its just 3 pieces and can take it out of the apt. and take my frustrations out on the driveway.

Anyone have one?

]]> Programming sedition http://startingstrength.com/resources/forum/showthread.php?t=39467