http://startingstrength.com/resources/forum/ en Thu, 20 Jun 2013 10:58:47 GMT vBulletin 60 http://startingstrength.com/resources/forum/images/misc/rss.png http://startingstrength.com/resources/forum/ http://startingstrength.com/resources/forum/showthread.php?t=40765&goto=newpost Wed, 19 Jun 2013 16:41:32 GMT On squat days would be 3 times a week. One power clean days or dead lift days would be 2. I just need to know which exercise to pair them with. On squat days would be 3 times a week.
One power clean days or dead lift days would be 2.
I just need to know which exercise to pair them with. ]]> Programming RichieRich http://startingstrength.com/resources/forum/showthread.php?t=40765 http://startingstrength.com/resources/forum/showthread.php?t=40764&goto=newpost Wed, 19 Jun 2013 16:26:06 GMT Hey Andy. I had one reset on dead lifts. Unsure if it will count in my Lp. i was doing 3 sets of 5 when i hit a wall at 280. I went to 260 for... Hey Andy.

I had one reset on dead lifts. Unsure if it will count in my Lp. i was doing 3 sets of 5 when i hit a wall at 280. I went to 260 for one set of 5 and been adding 10 pounds every workout.

Today i got to 290 and it was my first workout with wraps. I felt like the weight was much easier then i expected. I wasn't pushing myself to the limit.

Should i continue with the 10 pound progressions. If so do i reset when the 10 pounds adjustment is too much or do i reduce to 5 pound increases before i do a 10% reset?
Or smaller for that matter.

Next question is this. Is there any standard expectation of strength increase after one starts using wraps? I began to use them as the last rep or two became to be what limited my progress so i feel i timed it well. ebay 5 bucks. ]]> Programming RichieRich http://startingstrength.com/resources/forum/showthread.php?t=40764 http://startingstrength.com/resources/forum/showthread.php?t=40757&goto=newpost Wed, 19 Jun 2013 13:31:34 GMT Andy,

In Louie's new article on T-nation, he talks about using zercher squats while training his MMA athlete. What's your take on these? They seem like a good compound movement, incorporating a squat with a deadlift, while not having a lot of technical cues to worry about. I see the arms being a limiting factor, but see that there are harnesses that can be used to get around this. I do find it interesting that he doesn't have the athlete doing anything "Westside," however.

http://www.t-nation.com/free_online_...estside_wisdom

Joe ]]> Programming jh50 http://startingstrength.com/resources/forum/showthread.php?t=40757 http://startingstrength.com/resources/forum/showthread.php?t=40732&goto=newpost Tue, 18 Jun 2013 15:50:47 GMT Hi Andy, Been doing a lot of swimming lately, which is my preferred sport this time of year, and for the first time combining it with strength... Hi Andy,
Been doing a lot of swimming lately, which is my preferred sport this time of year, and for the first time combining it with strength training. I'm swimming about 1500 yards 3-4 times a week. Also doing a distance run (~ 3 miles on trails with hills) once a week and doing treadmill sprints once a week.

A couple questions I've had:

1) With your swimmers do you recommend dips? A great deal of the force generated in the butterfly and in freestyle is the stroke underwater from the ribs down to the waist. This seems to resemble the movement of a dip moreso than a press or the bench.

2) The kick in fly and in freestyle is largely generated by hip flexion -- a movement that is not really trained by any of the major lifts we discuss here (which all deal with hip extension). Is there anything you've recommended to train strength for these kicks? For breast and back the squats / cleans / deads are perfect (my back and breast kicks, not to mention turns, are better now after doing SS than they ever were when I swam competitively).

3) Do you find that swimmers have shoulder issues with low bar squats? The repetitive stresses of swimming on the shoulders seem to have made squats more painful than normal.

4) I've had to lighten my 5x3 squat sets quite a bit since resuming swimming, down to 265x5x3 instead of 285 -- presumably just because of the volume. Is this typical? I'm not expecting to perform at lifting the same way I would if I were doing nothing else.

Thanks. ]]> Programming Paul1 http://startingstrength.com/resources/forum/showthread.php?t=40732 http://startingstrength.com/resources/forum/showthread.php?t=40731&goto=newpost Tue, 18 Jun 2013 15:26:42 GMT Ok so I'm 15, 167 cm weighing 67kg.
I've done SS for 5 months, with the last month and a half or so with barely any progress, if any.
My 5RM lifts are as follows:
Squat: 115kg
Bench Press: 75kg
Press: 55kg
Deadlift: 137.5kg(haven't stalled on the deadlift)

Now I've done my first week of TM, and according to what I've gathered, your intensity day should be done with your last weight on SS, and so I did. On volume day I squatted 97.5kg 5X5 which was fine, but on intensity day when I performed 115kg 1X5 it was as hard if not harder then the last time I did this weight(almost failure, good morninged on the last rep). So I didn't even get stronger from the volume day. Now my question is what should I do? should I stop bitching, keep the weight the same and be able to squat 117.5kg next week? or should I reset? what should I do?

Thanks. ]]> Programming S2bhtk http://startingstrength.com/resources/forum/showthread.php?t=40731 http://startingstrength.com/resources/forum/showthread.php?t=40683&goto=newpost Mon, 17 Jun 2013 00:31:20 GMT This is what I've been doing since February:

Week 1
Monday:
Squat 5x5
Bench 5x5
Dead 1x5
Pull-up 3x9

Wednesday:
Squat 2x5 (80% of Monday)
Press 2x5 (80% volume day)
Chin-up 3x6

Friday:
Squat 2x5
Bench 1x5
RDL 3x5
Pull-up (Weighted) 3x5

Week 2
Monday:
Squat 5x5
Chin-up 3x9

Wednesday:
Squat 2x5 (80% of Monday)
Bench 2x5 (80% volume day)
Pull-up 3x6

Friday:
Squat 2x5
Bench 1x5
Chin-up (Weighted) 3x5

I am 6'5", 220lbs, and have been lifting for ~1 year.

My most recent intensity lifts are:
Squat: 305 x 2 x 5 (Previous PR 345, and adding 10lbs per week because everything feels better.)
Deadlift: 335 x 5 (Previous PR 380and adding 10lbs per week because everything feels better.)
Press: 150lbs x 3 (current PR)
Bench: 210lbs x 4 (current PR)

I herniated my L5/S1 in October of last year, during a powerclean with terrible form, and didn't have it diagnosed correctly until January. In January, I was told to never squat or deadlift again because I had scoliosis and a herniated disc, and I freaked out. In February, I decided to do a severe deload and let my body heal while encouraging it to recover. I switched to Texas Method to allow slower progress that I was more comfortable with.

Here are my questions:
I am going to ditch RDLs because my deadlift is getting heavy again. Where should I put powercleans? I love doing them, and I want to get back to them (with a belt this time and more care.)

Is there too much fuckarounditis in my program, or does anything need fixed?

My goal is primarily strength to support my less than awesome spine, and eventually to look like I lift heavy things. ]]> Programming lionheartck http://startingstrength.com/resources/forum/showthread.php?t=40683 http://startingstrength.com/resources/forum/showthread.php?t=40658&goto=newpost Sat, 15 Jun 2013 14:48:08 GMT Is it okay to program power shrugs into here and do like a routine like: Monday Squat Bench/press Barbell rows Wednesday Squat Press/bench Is it okay to program power shrugs into here and do like a routine like:

Monday
Squat
Bench/press
Barbell rows

Wednesday
Squat
Press/bench
Deadlift

Friday
Squat
Press/bench
Power shrugs

Could this work or am I taking a proverbial dump all over the program? And if so what kind of sets/reps should I do? ]]> Programming mattb http://startingstrength.com/resources/forum/showthread.php?t=40658 http://startingstrength.com/resources/forum/showthread.php?t=40629&goto=newpost Fri, 14 Jun 2013 02:52:07 GMT Andy any suggestions? goals are strength in the core lifts with some assistance thrown in. Lifts are at Squat 295 5x5 Bench 205 5x5 Dead 335... Andy any suggestions? goals are strength in the core lifts with some assistance thrown in.

Lifts are at

Squat 295 5x5
Bench 205 5x5
Dead 335 1x5
Press (sux) 115 5x5 ]]> Programming WillyC13 http://startingstrength.com/resources/forum/showthread.php?t=40629 http://startingstrength.com/resources/forum/showthread.php?t=40627&goto=newpost Fri, 14 Jun 2013 02:47:09 GMT Hi Andy, Short and sweet... currently dealing with an injury/ligament soreness in both my elbows. Pain scale at its worst is about a 9/10...... Hi Andy,

Short and sweet... currently dealing with an injury/ligament soreness in both my elbows. Pain scale at its worst is about a 9/10... quite severe. I can work through all the primary lifts, but I didn't have a chance when I tried to power clean, even at light weights. 95 lbs had me screaming in pain and left my arms throbbing for the rest of the day.

Currently doing SS A/B split by the book. In your opinion, what would be the best temporary substitute for my B workout power cleans while I let my elbows heal?

Thanks for your time. ]]> Programming WorkoutNick http://startingstrength.com/resources/forum/showthread.php?t=40627 http://startingstrength.com/resources/forum/showthread.php?t=40613&goto=newpost Thu, 13 Jun 2013 20:11:28 GMT http://startingstrength.com/resource...ad.php?t=39975

Just an update about that thread,

She's doing well so far, no failures since the press. Even though I can see she is getting stronger, she doesn't believe me haha. She is being consistent however, and hasn't missed a workout since she started twice a week on 5/6/2013. Tonight will be her 15th workout.

I really like your philosophy in changing things before failure, especially for her, rather than failing and resetting over and over.

Right now she does Squat Bench Deadlift every workout. (going to add press back in later like you said once her bench is stronger).

My question is this. When things start slowing down and I feel a failure is coming for her, I want to catch it before she actually fails. Since she works out twice a week, do you have any suggestions on how I could tweak her weight/rep/set scheme to continue progress?

Thanks Andy! ]]> Programming Michael Loucas http://startingstrength.com/resources/forum/showthread.php?t=40613 http://startingstrength.com/resources/forum/showthread.php?t=40604&goto=newpost Thu, 13 Jun 2013 15:25:44 GMT Good day everyone Long time lurker, 1st time poster.

I'm wondering how to program something SS-ish with 25 miles of daily commute miles (12.5 one way). Its not hard riding but it has a substantial effect on my legs. 3x week of LP squating might be too much.

Stats:
1). 37, 5'8", 179 lbs, 20% BF.
2). Insulin using Type2 diabetic, low-moderate carbs or so, high protein diet.
3). BP 155x1, DL 225x1, SQ 185x1, full snatch 85x1.
4). Would like to do a version with chins and (power of regular)snatches instead of cleans, just because I like them so much more.
5). Could train after morning ride, lunch time or before evening ride.

Thanks,
Tim ]]> Programming timmysdaman http://startingstrength.com/resources/forum/showthread.php?t=40604 http://startingstrength.com/resources/forum/showthread.php?t=40600&goto=newpost Thu, 13 Jun 2013 11:52:56 GMT A friend of mine is competing in bench press. He needs to work more on his squat and his deads(his bench is more or less the same as his squat and... A friend of mine is competing in bench press.

He needs to work more on his squat and his deads(his bench is more or less the same as his squat and deadlift)

Here are some of his stats:

BW:118kg
Height: 175cm

1 rep max:
Bench:190 kg
Squat:210 kg
Deadlift:210 kg

This is how he currently trains:

Monday:

Squat (high bar): 5x5,3x3 when heavy, and then 5x10 as back-off.
Good mornings: 2-3x8-10, 60-90kg
Hyper extensions: 2x10

Tuesday (optional):
Every second week snatch technique practice.

Wednesday:
Bench press: 5x5 (increasing 2, 5-5 kg each week), 5x2 when heavy.
Sometimes also: 5x10, narrow grip with feet in air.

Thursday (optional):
Pendlay/Barbell row: 5x10, 100kg, sometimes face pulls, curls, chins.

Friday:
If Thursday was workout day: deadlift. 3 sets 3-5 reps, 170kg
If not: pendlay/barbell row.


I do think that he needs a new schedule with more focus on squat and deadlift.

Any suggestions? ]]> Programming sunetdanne http://startingstrength.com/resources/forum/showthread.php?t=40600 http://startingstrength.com/resources/forum/showthread.php?t=40597&goto=newpost Thu, 13 Jun 2013 08:20:37 GMT Hey Andy,

I'm 18 weeks out from my first PL meet, and I've run squat TM into the ground over the course of a year and a few injuries. In that time, I very rarely deadlifted, and only then with singles to not interfere with squats. With a meet in mind now, I'm wondering what would be a safe way to slightly increase my squat while reintroducing deadlifts.

I'm 24, 5'6, 188# with the following lifts:
Squat - 500x2 (record in 198 weight class is only 510) (430 5x5)
Bench - 252.5x5
Deadlift - 495x1
Press - 175x5

The 5/3/1 For Powerlifting template looks doable, but I'm worried that the reduction in squat volume and the initial 90% hit to 1RM won't translate to me safely crushing the record when meet time comes. The pyramid model from PPST2 also looks reasonable, since 5x5 has been working very well, but then I'll have the same problem with deadlift interference. So I have choices, but I'm not sure how to evaluate them with the timeframe in mind.

Any guidance would be greatly appreciated -- this is new territory for me. ]]> Programming ferrum http://startingstrength.com/resources/forum/showthread.php?t=40597 http://startingstrength.com/resources/forum/showthread.php?t=40563&goto=newpost Tue, 11 Jun 2013 23:20:05 GMT Andy, first, the obligatory thank you for all your work here - the forum, the vlogs, the YouTube channel. Just reading through all your posts has... Andy, first, the obligatory thank you for all your work here - the forum, the vlogs, the YouTube channel. Just reading through all your posts has given me a much more nuanced knowledge of programming and also an appreciation of the fact that this stuff is all pretty individual, there's more than one way to skin them proverbial cat, and that a certain degree of experimentation as a trainee advances is key.

As I progress on SS I'm beginning to think about when and how to get unstuck and/or change up my programming a bit. I'm definitely still a novice so this just concerns how to milk LP. Also, I know this is all individual and so I'm looking for your general take on these issues rather than hard rules or specific programming advice.

For reference, I'm 33, 5'11 and 185.

When one gets stuck - misses work sets for a couple workouts in a row - and assuming nutrition and sleep are on point, I've seen you mention a couple different approaches:

- Reset 10% and continue LP (obviously);
- Keep adding weight but change set/rep scheme (3x3, singles across, etc.);
- Switch to advanced novice (light squats on Weds, DL 1x/week);
- Stay on LP but add less weight each workout (microload press/bench; 5 lbs. on deads);
- Eventually, switch to weekly programming - not necessarily with each lift at the same time.

Incidentally, I watched your vlog on resetting and totally get your point - I reset once on bench (my worst lift), worked back up, and only got another 10 lbs. out of it.

So my questions are, is there a general order you recommend for the above modifications? I.E. switch deads to 1x/week before going to 5 lb. jumps, or vice versa? Etc. And second, and I know this will vary a lot, but what weight ranges should someone in my position be looking at for various changes? Something really broad is fine, but having some reference point would be helpful - e.g. advanced novice hen your squat is at 250 vs. 350 is more likely, or don't micro load your bench before 155 vs. 225, etc.

If this is too broad or it's just impossible to judge without actually working with someone individually, no worries. Thanks Andy. ]]> Programming http://startingstrength.com/resources/forum/showthread.php?t=40563 http://startingstrength.com/resources/forum/showthread.php?t=40531&goto=newpost Mon, 10 Jun 2013 19:50:29 GMT and not in the Stepford way.

Wife: age 36, weight 117, totalled 457lbs (squat 160, bench 94, deadlift 205--that was a 4th attempt). She's going to work out two or three days a week. For squat and deadlift, I want her to do "Karl's Method" to give her a break. She likes going heavy.

Squat and Deadlift:

Week 1
-------
65%x5
75%x5
85%x5

Week 2
-------
75%x5
85%x3
95%x1

For bench and press, I think she needs more volume, but I also want her to work heavier, and give her a break in the programming. She's been doing 3x5s (five sets of 3).

Week 1
---------
90%x3x5

Week 2
--------
93%x1x3

The 90% is arbitrary--whatever she can get 5 sets of 3 across is the 90%, and then she adds 3% the second week for the singles. I got the number from her performance at the meet, where she was able to go 3% higher on the bench press than her training 3rm.

What do you think? ]]> Programming Karl Schudt http://startingstrength.com/resources/forum/showthread.php?t=40531