Aches and Carbs

[Bestafter60]

Rip, I’ve been experiencing regular upper body joint ache that inhibits my lifting. It imparts a sense of dread “this is going to be painful” in place of the useful sense that “this is going to be hard”. Research and process of elimination tells me the likely cause is insufficient carbohydrate intake.

My questions: If I’ve guessed correctly and ramp up my carbs ratio from a current roughly 20-25% to 35-40%, how long will it take to notice the change? And what is it about carbs that prevents joint soreness?

Male, 64, sleeping 9-10 hrs with interruptions. Squat 320, Dead 385, Press 170, Bench 250.

[Mark Rippetoe]

I was not aware of the fact that low carbs cause joint soreness. My experience with a ketogenic diet and insufficient calorie intake is that of muscle belly soreness, not joints.

[Bestafter60]

I missed the part about muscle belly in one of the key posts that informed my question. Back to normal macros.

So, discounting for glutenf#ck, *I'm left with improper technique and overtraining. Despite the pain I continue to make gains, but I can reduce frequency from 4x weekly to 3x. I'd be surprised if my technique was perfect, and he June 1 Seminar should fix that.*

Ibuprofen 20 minutes prior to workout, and press on?

[Mark Rippetoe]

Are you still doing 5s?

[Bestafter60]

5's became too much for me over a year ago. Currently I run a 2 week program that looks like this:


Week 1

MON: Press 3x1/Bench 3x8/(optional Curls)

TUE: Squat 3x3/Weighted Pullup 3x8/(optional Dips)

THU: Bench 3x1/Press 3x8/(optional Curls)

FRI: Deadlift 3x3/Squat 3x8/(optional Dips)

Week 2

MON: Press 3x3/Bench 3x8/(optional Curls)

TUE: Squat 3x1/Weighted Pullup3x8/(optional Dips)

THU: Bench 3x3/Press 3x8/(optional Curls)

FRI: Deadlift 3x1/Squat 3x8/(optional Dips)


I've been increasing 5-10 lbs on my 3x1's every 2 weeks, and increasing the 3x3's to approx 95% and 3x8's to approx 85% of that lift's 3x1. I do the optional lifts 3x10 when I have energy left. Haven't done many in the last 3 weeks.

[Mark Rippetoe]

Start by cutting out all the assistance shit immediately. All of it. See how you feel in 2 weeks.

[Bestafter60]

"Assistance" = the 3x8's and the optional 3x10's, correct?

[Bestafter60]

(A better response than previous)
SSBBT page 232 tells me this includes pull ups, dips, and curls. Is that correct? Modified program keeps 3x1, 3x3, and current 3x8 minus pullups?

[Mark Rippetoe]

Yes, all the things that are marked "optional," even the chinups for a while.