Decoy Edition

Starting Strength Weekly Report

June 17, 2024

On Starting Strength

Evolution of Military Fitness Training – Rip talks to Grunt Proof about the evolution of military fitness training and how to best achieve combat preparedness through strength training. They emphasize the importance of strengthening normal movement patterns and explain how traditional endurance exercises like running can lead to injury and breakdown.
Are You Training Effectively For Your Sport? by Chris Olson – My first “career gig,” well before becoming a Starting Strength Coach, was coaching competitive youth soccer. In the soccer world...
Avoid Squat Wrecks: Unracking and Racking Tips – Rip explains the steps to safely unrack and rack a squat, covering everything from gripping the bar evenly and positioning your hands and wrists correctly, to centering the bar on your back. He also explains the correct way to step under the bar, maintain balance, and assume the proper squat stance. These tips will prevent accidents and improve your squatting technique.
How Starting Strength Beat My Arthritis – Before training at Starting Strength Indianapolis, Collin experienced fatigue, lack of ambition and had arthritis flare-ups. Now, through consistent training and proper programming and coaching, he has found relief and has improved health and more energy.
IJGTWOT by stef bradford – A statement often thrown around at the gym or in online discussions of training is "I'm just going to work on technique." It's one of two or three of...
Weekend Archives: Is it Training or Exercise? by Lt. Col. Ryan Whittemore – The Army’s FM 7-0, Training for Full Spectrum Operations, states, "Properly presented and executed training is realistic, safe, standards-based, well-structured, efficient, effective, and challenging."
Weekend Archives: The State of Strength & Conditioning Coaching by Mark Rippetoe – This essay is about the state of the Strength and Conditioning profession in 2014, most of which is practiced in high schools, colleges and universities, and at the professional sports level...

In the Trenches

collage of emily socolinksy images for the ms health and fitness contest

Starting Strength Coaches are still in the running for Ms and Mr Health & Fitness. Emily Socolinsky has made it to the quarterfinal round and Bruce Trout is fighting to get there as a wildcard this weekend. Vote for each candidate in the upcoming round June 17-June 27 by following the links above.

Jim locks out his last deadlift rep to wrap up his 100th session at Starting Strength Cincinnati. He's added 250 pounds to his deadlift and 55 pounds to his bodyweight in that time. [photo courtesy of Tony Maldonado]

Zack Dannawi sets up to squat a 415 single at Starting Strength Atlanta. Zack has been running out the rep range in his intermediate programming. [photo courtesy of Adam Martin]

Rob squats 445 lb for sets of five on Monday afternoon at Testify Strength & Conditioning in Omaha, NE. Rob will also be competing in Testify's annual Strongman Summer Showdown on June 22nd, wherein he will be putting his strength to use in a multitude of tasks - from axle-bar-clean-and-presses to yoke walks to pulling a truck. [photo courtesy of Phil Meggers]

victoria coaches a lifter at a starting strength training camp

Victoria coaches Jordan through the Squat at the Birmingham Squat and Deadlift Camp June 9th. [photo courtesy of Kirstie Martin]

Rena Pendley starts her smooth squeeze off the floor. She came to Starting Strength Atlanta in January having just lost one hundred pounds. She has since consistently dedicated herself to reclaiming her strength. [photo courtesy of Adam Martin]

Anna & Zara joined by mum Amy have had their first look at barbells and weights as Uncle Ollie shows how to set up for and perform the Bench Press. From L to R. Anna, Amy, Zara, Ruth & Ollie. [photo courtesy of Byron Johnston]

sam submits to affection from gym-dog parker

At Testify Strength & Conditioning in Omaha, NE, Sam demonstrates that proper rest and plenty of attention from Parker constitute the proper approach to preparing for a deadlift work set. [photo courtesy of Phil Meggers]

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Best of the Week

Belt Placement After Laparoscopic Gallbladder Removal

mikiekimi

Two quick questions:

I'm 14 days post-op, had my follow-up and naturally the surgeon said I have a 10lb restriction for another 14 days. I explained to him that I weight train, and that I would be returning in a few days with light weights (aggressive for him...probably conservative for Starting Strength) and after the discussion he shared that he was only concerned with one of my incisions where he had to place an extra stitch in the deep fascia. This incision is immediately to the left of my belly button. I also have another on the right of my belly button...another about 4 inches to the right of that one, and a 4th probably two inches below my left rib. All of those are stitch free.

First question is on belt placement. I wear a 3 inch belt and it naturally sits below the navel and the incision points. I understand the nature of the repair is different than that of a hernia, and I've heard/read about you recommending a belt (or two) to wear over the incisions. For this situation is there any reason to adjust the belt to sit on top of the incisions that run "across" the belly temporarily as I work back up in weight due to the extra stitch?

Mark Rippetoe

My advice has been to wear an additional velcro belt above the normal placement of your 3-inch leather belt. If you wait 28 days, you are probably not going to hurt yourself. But chins are going to hurt for a couple of months. Most people don't appreciate how much they hit your abs.

Best of the Forum

Towel pullups

Steven Kalin

Was wondering what the consensus was on these, specifically for grip strength? Worth doing, or just stupid?

Mark Rippetoe

How do you train them? Are you asking if they are better than deadlifts?

Mark E. Hurling

Other than for grip strength in some non-striking martial art, why do them? Those Judo people do love them some towel pull-ups.

Andrew Lewis

I can only speak for myself and the few anecdotes I've heard from friends, but they can fuck up your knuckles and wrists; especially if you do them with a balloon grip.

Deadlifts and chins are just phenomenally better.

Yeah, but judo people, in general, also don't deadlift.

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