2 questions for the coach - weight jumps and belt use

[gallo_blanco]

Hello Coach Rippetoe.

I have reached a point in the Starting Strength program where my Squat and Deadlift are slowing a bit. I am wondering wheter its time to slow down the jumps in weight or to continue as is (10lb jumps) or if I should wait until I hit my first failure set.

Although I am not sure if actual weight is a determining factor for this decision, I am squatting 355 and deadlifting 385.

I've just started using a belt for a little reassurance to keeping form, but, it almost feels as though I am cheating when using using it. Is there anything to say for not using a belt at point to practice keeping form without assistance? Or, is performing the warm-up reps without the belt good enough?

[Mark Rippetoe]

If you have not missed any jumps, how do you know if you are slowing down? Just your perception? Sometimes this is correct, and if you're getting recovered well I'd drop to 5 lb. jumps to keep the progress going as long as possible. These weights are pretty good for a novice progression unless you're at a 250+ bodyweight, and it is probable that you're correct in your assessment.

The belt is a perfectly legitimate tool. You are not cheating: in fact your abs may be working harder with it on since they have something to contract "against". This is a proprioceptive thing, with the belt giving the abs something to push against while they contract. Your abs don't just go to sleep when the belt is on, I promise. If you are going to use it, put it on for your last warmup set, because it is dumb to introduce a new variable into your workset that hasn't been warmed up in the "practiced-with" sense.

[gallo_blanco]

By slowing down, I am referring to rep speed. I am not really exploding out of the hole as I have been.

As for my weight, I am 5'7" and fluctate between 214-217lbs....unsure of my BF%. Getting a little concerned about my midsection, still trying to clean up my diet. My primary concern has been to bring in enough calories to have energy and eating enough protein to allow my muscles to recover.

[Mark Rippetoe]

At your bodyweight, your progress can continue like this a while longer, and then just drop to 5 lb. jumps. Bar speed will always slow down as your worksets approach your true 5RM, because as the weight gets heavier you'll normally slow down, right up to the point where you get stuck. This is normal, and unavoidable if progress is to continue. If you insist on limiting your training to weights can be handled explosively for the absolute strength exercises, esp. at the novice level, you'll never handle the weights necessary to get strong.

[Stevo]

Probably one of the most relevant things on bar speed I've read in awhile...I thought I may have been the only retard with a slow descent due to closing on 5RM.