Starting Strength Weekly Report

November 09, 2020

Buffalo China Edition

On Starting Strength
  • Questions from the Lovers - Pink Supremacy – Rip answers phone calls from fans on this edition of Questions from the Lovers in this episode of Starting Strength Radio.
  • Proper Bench Hand-Off and Spotting –WFAC Coach Rusty Holcomb demonstrates the proper way to hand off a bench press.
  • Mark Rippetoe Teaches You How to Make Chicken Fried Steak – Rip presents the classic Chicken Fried Steak recipe from the Floral Heights Cafe in Wichita Falls.
  • Nothing New Under the Sun by Mark Rippetoe – As the old saying goes, and it indicates the timelessness of good ideas. Starting Strength takes advantage of good ideas, like basic barbell exercises and arithmetic. We didn't invent either one, but...
  • Which Program Is Better – Texas Method or HLM? by Nick Delgadillo – The only “default” program in the Starting Strength Method is the Starting Strength Novice Linear Progression, because it takes advantage of the novice’s ability to add weight to the bar...
  • Weekend Archives: The Coach’s Cue - Breaking the OODA Loop by Gwyn Brookes – OODA stands for Observe, Orient, Decide, Act. This concept was first coined by military strategist and USAF colonel John Boyd. It has since become a useful model for any decision making process...
  • Weekend Archives: Why Functional Training Pushes Kids to Use Steroids – Athletes take steroids to get stronger. That’s the only reason they take steroids. Bodybuilders take steroids to build muscle mass and preserve it while they drop bodyfat, but athletes take steroids to get strong...

From the Coaches
  • A common problem in the press is that of reaching back with the shoulders instead of forward with the hips. When lifters do this, they miss out on the two advantages of utilizing the hips in the press. In this video, Phil and Becky Meggers demonstrate and discuss how to solve this problem.
  • A bar that moves up or down on your back during the squat is - to put it mildly - not a good thing. Phil Meggers discusses how to fix this problem.
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In the Trenches

josh wells teaches coaches to coach the squat
Josh Wells works with Austin Khamiss during the Squat Coach Development Camp held at Starting Strength Houston last weekend. [photo courtesy of Nick Delgadillo]
mandy shipley squats at the coach development camp
Mandy Shipley squats during the Squat Coach Development Camp in Houston. [photo courtesy of Nick Delgadillo]
rick sets up to squat at a training camp
Rick ready to take 315 for a ride at Armor CrossFit in Orlando at our during our latest squat and deadlift camp. [photo courtesy of Pete Troupos]
ryan in the middle of a deadlift
Ryan breaking his final deadlift from the floor later at the same camp. [photo courtesy of Pete Troupos]
kara dog guarding at wichita falls athletic club
Kara busy with dog business at WFAC. [photo courtesy of Bre Hillen]

Best of the Week

Forget Rogan, when is Rip going to be on Alex Jones?

Have you ever run into Alex at some point in Texas over the years Rip? I know Alex is a controversial figure but I have always found him entertaining and enjoy his stuff. I would LOVE to hear you and Alex talk about current events. I bet he would do the Friday show, your "people" should reach out. Of course if you don't like him, forget it, just a thought.

Mark Rippetoe

Call him. Have his people call my people.


Sent off an email asking them to contact Nick to set up a time to do the show. Worth a shot.

Mark Rippetoe

An excellent use of your time.


I saw a clip where Rip answered a question the other day, I think from the archive. It was about weight training helping depression. I've also heard Jordan Peterson talk about this and confirm it helps. I've also heard him talk about anaerobic exercise slowing cognitive decline.

Since a lot of people are struggling with this God awful year, losing businesses, jobs. I think that would be a good show.


Strength training has been the one thing that has reliably helped me get through my stressful job and shitty life. When they shut down my gym for several months, I slowly but surely started hitting the bottle way more frequently than usual. I need some sort of stress release and although strength training is my favorite method, if I can't do that the next thing on my list is alcohol. Imagine my delight when they shut down the gyms but kept the liquor stores open. My wallet and my liver took some major damage for a while there.


Rip talks a little bit about this in the book. There really is something in 'being the mammal you were born to be.'


I feel like rip is entertaining because he's one of the few people left who is prepared to own his opinions and speak the truth. Most people are just filtering themselves all the time to conform to the herd.

Best of the Forum

Slow walking 35-40 miles per week

I promise I have dug fairly deep into the search button on this but have not found an answer to my specific situation and I would appreciate your views on the subject as well as those of anyone else:

I am an older (much older) novice – 5-10/216 pounds--doing the program in my third week, and progressing. I have ascertained from my searches that walking at a relaxed pace, in general, constitutes something more like "active rest" than cardio. I have found assurances that say 1 1/2 miles a day should not interfere with recovery at all.

But I have found that in my daily activities around the house like mowing the yard and going for walks in the neighborhood, I am covering 35-40 miles per week. Again, nothing like hitting a pace within an aerobic "target range.” More like strolling at a low heart rate.

In your opinion, is that mileage a concern for recovery? Workouts are: Squat/Bench/Deadlift on Sunday and Squat/Press/Deadlift on Wednesday--so two days rest after the first workout and 3 days after the second.

Mark Rippetoe

It is not a concern, because you are already adapted to it.


Coach—thanks much for your prompt reply. When I learned that my beloved Concept II intense cardio was not consistent with my SS, and further that I was too damned ancient to do three workouts a week and slam down under 200 pound power cleans, I cried like a baby, beat my fists against the wall of my crib, and raged against the machine! Being able to keep my walks is such a relief!

Starting Strength Weekly Report

Highlights from the StartingStrength Community. Browse archives.

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