Marrow Edition

Starting Strength Weekly Report

June 10, 2024

On Starting Strength

Complexity, Making Rip Laugh, and Our Feelings – Rip answers questions from Starting Strength Network subscribers and fans.
The Mechanics of Barbell Training by Mark Rippetoe – Barbell training consists of moving loaded bars through space with our bodies. The most effective way to do this is to simulate normal human bilateral movement patterns...
Stop Wearing Your Wrist Wraps Wrong – Starting Strength Coach Nick Delgadillo demonstrates the proper way to wear and use wrist wraps.
Five Years On: Why I’m Still a Member at Starting Strength Dallas by Tom Brunell – Five years ago, on the advice of a close friend I bought the blue book, because at 51 years old I found myself straining to accomplish some everyday tasks...
How to do the RDL – Not to be confused with the stiff-legged deadlift, the Romanian Deadlift starts at the top and uses a stretch reflex. Mark Rippetoe explains how to do it.
Weekend Archives: Useful Assistance Exercises: The Forgotten Chapter by Scott Acosta – Starting Strength is often accused of lacking variety. This is an inaccurate surface level assessment that has bothered me for some time – it needs to be corrected...
Weekend Archives: Perception vs. Reality: The Problem with Things That Make You Happy But Are Still Wrong by Mark Rippetoe – Let me tell you a fun story. I was squatting last year, and I happened to have two spotters that night – I normally train by myself, so there were witnesses...

In the Trenches

Nick sets a squat PR of 225 lb for five reps at Starting Strength Boston. [photo courtesy of Stephen Babbitt]

karin at the bottom of a squat at the starting strength seminar

Karin Nelson squats during a Starting Strength Seminar practical session held at WFAC this past weekend. [photo courtesy of Nick Delgadillo]

Rip and girl puppy take a break during the Starting Strength Seminar. [photo courtesy of Nick Delgadillo]

stephen coaches eye position in the deadlift

During the train-the-trainers portion of the Coaching Workshop this past Saturday, Stephen Lucio points out the correct eye position in the deadlift to his lifter. [photo courtesy of Inna Koppel]

john smith coaches his lifter through the deadlift

During the Workshop for Personal Trainers last weekend, John Smith coaches his lifter through the five steps of the deadlift. [photo courtesy of Inna Koppel]

With chest up, shoulders back, and long, straight arms, Nate Brochstein locks out a deadlift at Starting Strength Atlanta. Like most, Nate has quickly surpassed the modest lifts he aspired to before he started his novice linear progression. [photo courtesy of Adam Martin]

joe deadlifting at starting strength cincinnati

Joe is so tall that the team at Starting Strength Cincinnati struggled to keep his head in frame for his deadlift PR. [photo courtesy of Luke Schroeder]

Jerry at Starting Strength Austin joins the 1000-lb club and earns his t-shirt. [photo courtesy of Mark Diffley]

matt lovette coaches a lifter on the deadlift during his visit to starting strength atlanta

During a visit to Starting Strength Atlanta, Matt Lovette (right), owner of Starting Strength Charlotte, helps teach new Atlanta member Jake Mars the 5 step method for the deadlift. The Charlotte gym will open in 2024. [photo courtesy of Adam Martin]

Starting Strength Cincinnati member Kim has mastered the art of resting between sets. [photo courtesy of Luke Schroeder]

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Best of the Week

Is there a way to do more deadlifts?

mathgainer

Is there any way to minimize the amount of "CNS fatigue" that occurs when doing deadlifts?

I heard that the fatigue is due to how much cortisol is released and that it can be made worse when you consume caffeine or pre workout before your sessions.

I am not sure how true this is but I am interested in ways it can be minimized. For example, I have noticed that vitamin C is recommended if you do weight training because it reduces cortisol?

Mark Rippetoe

“Is there any way to minimize the amount of "CNS fatigue" that occurs when doing deadlifts?”

Use very light weights.

“I heard that the fatigue is due to how much cortisol is released and that it can be made worse when you consume caffeine or pre workout before your sessions.”

I have heard that the earth is actually flat. And they can't say it if it isn't true.

“I am not sure how true this is but I am interested in ways it can be minimized.”

It's obviously true, because, as I've explained, they can't say it if it isn't true.

“For example, I have noticed that vitamin C is recommended if you do weight training because it reduces cortisol?”

Must be true, so take some Vitamin C.

Best of the Forum

Squat recovery after failing at limit

bwilldur

Squats to failure and feel like dog shit 3 days later.

Age 33, started @ 145 BW and 135 lb squat, after 12 weeks 175 lb BW.

Doing 3 sets of 5 as prescribed. Was getting gassed after 260x5x3 and added a light Wednesday. 275 and 280 were a huge struggle but I got them. 15 minute rests between sets.

At 285 I failed the 5th rep on the first set. I pushed on the weight with everything I had for a few seconds before going to the safety bars.

I'm surprised to have failed on the first set, but me and the wife were making babies 20 minutes prior.

I'm happy with my rate of weight gain, but I will increase protein.

Not sure what to do for programming. I tried to lift 255 on Friday after failing at 285 to finish my volume for the day. My body felt like dog shit, no energy. Went down to 225 to finish the sets.

I came in Monday at 255 and was planning to climb back up in 10 lb jumps and today felt like garbage too. Is this a reasonable approach, is there a better alternative?

I don't think I had enough respect for how much a squat failure takes out of you.

Mark Rippetoe

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