Automaton Edition

Starting Strength Weekly Report

July 01, 2024

On Starting Strength

Stop Worrying About Your Weight, Star Wars, and More – Rip answers questions live from Starting Strength Network subscribers and fans.
The Non-Negotiables by Jim Steel – “Let's talk about intensity and discipline,” Randy said. Randy and his 16-year-old nephew Bobby were fishing at a farm pond...
No One Likes an Unexpected Load – Misloads occur when the weight on either side isn’t equal because you never mastered how to match shapes and numbers. This can either lead to a catastrophic accident or make for a hilarious meme. Rip explains the importance of always checking the weight on the bar to make sure it is balanced.
When the Barbell Hates You Back by Bre Acosta – Lifting weights isn’t just a casual hobby for you. It’s a borderline obsession. You’ve been living and breathing the Starting Strength method...
Try These Tips to Master Your First Bodyweight Chin-Up – Chin-ups are a great ancillary exercise in the Starting Strength Program, but not everyone can perform a full chin-up. Ricky gives some practical tips to help you progress to a full bodyweight chin-up and reasons you'd want to add them to your program.
Weekend Archives: Why You Should Stop Stretching at the Gym by Robert Novitsky – Nearly every community has its myths that tend to go unquestioned, and the fitness world is no stranger to them...
Weekend Archives: Why Your Kids Should Be Lifting Weights by Mark Rippetoe – The media has been interested in strength training recently, although they don't know that's what they're actually interested in...

In the Trenches

Deborah from Starting Strength Boston competed at the 2024 drug tested USPA Nationals. She weighed in at 161 lb, squatted 315 lb, benched 165 lb, and deadlifted 347 lb. She placed 4th in her class and qualified for Worlds. [photo courtesy of PWRBLD Media]

tarya squeezes slack out as she prepares to deadlift

Tayra Perez squeezes out all the slack before pushing the floor away. It’s a family affair at Starting Strength Atlanta since her husband, Orlando (top center), is an apprentice coach there. He’s also Atlanta’s strongest golf pro. But here, wisdom prevails as he defers to Adam Martin, SSC to deliver all the coaching to his wife. [photo courtesy of Adam Martin]

merce grinds through a press at starting strength cincinnati

Merce (97) grinds through a tough rep at Starting Strength Cincinnati. [photo courtesy of Jon Conti]

compliation of squat and pulls as a family trains at testify

It's always a blast seeing a family start to train and get stronger together. At Testify Strength & Conditioning in Omaha, NE, daughter Cece sets up to squat while being spotted by her folks, mom Miki finishes her deadlifts for the day, and dad Paul gets set to pull 80 kg for his set of five. [photo courtesy of Phil Meggers]

ben recovering after racking a power clean

Ben Thrasher is legit strong, and here he displays strength quickly, training the power clean at Starting Strength Atlanta. [photo courtesy of Adam Martin]

michael teaches the bar position for the squat

SSC Michael teaches Cathy from Back Bay the rack position for the low bar squat at the recent training camp he led at Starting Strength Boston. [photo courtesy of Arthur Frontczak]

kelly locks out a 135 lb deadlift during her work set

Kelly from New Hampshire locks out a plate for her deadlift work set during the Squat & Deadlift Training Camp. [photo courtesy of Michael Shammas]

Meet Report

emily socolinsky delivers funds raised for the ulman house

Fivex3 Training has raised over $130,000 over the last several years for the Ulman House. Here, Emily Socolinsky (left) poses with the big check from the 2024 Charm City Strongwoman Contest. [photo courtesy of Fivex3 Training]

Fivex3 member, Kelly Adams, tied for First place in the Middleweight Open Division which was broken by bodyweight. Here is Kelly during the Hercules Hold. [photo courtesy of Fivex3 Training]

Jill Peterson, also a Fivex3 member, came in 2nd out of 12 women in the Heavyweight Novice division. She came in 8th last year. This was her contest. [photo courtesy of Fivex3 Training]

Fivex3 member, Zan Haskins, competed in her first contest ever and came in 2nd in the Lightweight Novice Division. [photo courtesy of Fivex3 Training]

Laura Humphries, another Fivex3 strongwoman, came in 3rd place in her second strongwoman contest. [photo courtesy of Fivex3 Training]

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Best of the Week

Rep ranges for the lifts I don't do anyway

Griffin727

Why are the lifts such as LTE and curls programmed with higher reps? (8-12 reps) I understand their so-called purpose, but why not heavy 5s? Of course these are done at the end of the workout since they are the most ineffective stresses.

Mark Rippetoe

If you're going to do these exercises, using 5RM loads on exercises that more or less isolate a joint is an excellent way to develop tendon inflammation, because of the heavier weight.

Best of the Forum

Pump Action Shotgun for a Newb

AFNick68

I have never owned/used any firearm beyond a 9MM handgun and the M9 + M16 I had while in the AF. I want to get a pump action shotgun and am wondering what folks recommend. Money is not a concern for me. I am quite enamored with a Mossberg Nightstick (it just looks and seems cool to me). Does that make sense or should I go with something more standard like a Remington 870?

Mark Rippetoe

Get an 870 in 12 gauge/3 inch. The nicest one you can find. All the problems have been solved with this standard shotgun. If you want it for a protection gun, get the shortest barrel you can order, probably a 20-inch. If you want to hunt with it, a 28 works very well. Nick will have advice on the choke.

Nick Delgadillo

The Nightstick and similar stuff from Remington are damn cool. I have one, but I'd consider it an "advanced" gun. I wouldn't have anyone shoot it or rely on it who isn't already very comfortable with pump action shotguns. And even then, I believe they require modification to make them usable. The stock is almost always absolutely necessary with that much firepower coming out of the barrel, so I second Rip's opinion on getting the shortest one you can legally get that has a stock. I've had a bunch of shitty Remington 870 Express tactical models, but the standard 870s I haven't had any trouble with at all. I'd get something like this to start out: Model 870 Hardwood Home Defense | Remington. I'm sure there's a comparable Mossberg, but I have no experience with Mossberg. Load it up with buckshot. I use 00 in mine. I think Rip likes #4. But make it buckshot. Morons will tell you to put birdshot in it so that you don't kill your family members in case of overpenetration. If that's a concern, then you're not qualified to handle or fire a weapon inside your house and you should get some training ASAP before fantasizing about gunfighting with a home invader.

Mark Rippetoe

I load #4 buckshot, not #4 shot. Big difference.

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