Rippetoe/Starting Strength Questions Answered Here (Part II)

[tkmgsop]

Originally Posted by sepandee

If I may add, I find short stretches (2-3 streches, 5 seconds each) between sets helps a lot as well. YOu have nothing to do in between sets, except for drinking water, resting, and perhaps taking notes. Might as well stretch, but don't overdo it.

ya I agree I also do stretch in between sets just because im bored i guess.
lol

[blackthursday]

about to invest in some rogue do-wins, i've heard to go a half size lower than your sneaker size?

also, surprised myself today. got a 7 day pass to LA fitness while at home, squatted 240x3x5, a PR, after squatting 235x3x5 on wednesday. im running on an adrenaline high right now gonna hit up 24 hour fitness for another 7 days after this runs out

strong enough just arrived in the mail too and im 60 pages in already.

[mvp12]

could the program work well only with 2 workouts a week? anybody try it? I only can train monday, tuesday and friday.

[bango skank]

Originally Posted by mvp12

could the program work well only with 2 workouts a week? anybody try it? I only can train monday, tuesday and friday.

Lookey here:
http://startingstrength.wikia.com/wi...nsecutive_days...

[mvp12]

Originally Posted by bango skank

Lookey here:
http://startingstrength.wikia.com/wi...nsecutive_days...

thanks!!!

[ru4life3]

I noticed in the past when I did this program, I would see great gains, and then it would level off. Usually, I would switch routines, and then later use it and see gains again. My question is, what kind of routine/periodization do you usually use right after using madcow? I'm asking because I want to keep all the gains that I've seen from 5x5.

[67629]

Originally Posted by ru4life3

I noticed in the past when I did this program, I would see great gains, and then it would level off. Usually, I would switch routines, and then later use it and see gains again. My question is, what kind of routine/periodization do you usually use right after using madcow? I'm asking because I want to keep all the gains that I've seen from 5x5.

Until you're truly an advanced lifter, you can stay on madcow's intermediate routine. There is an advanced routine on his website, so you could go there when you have to.

[avpt12]

how exactly does adding a 3 sets of dips at the end of workout A and 3 sets of chin ups and the end of workout B detract from your overall progress? thanks.

[MKW]

In regards to dips...

2 x 8 is not particularly taxing for me at this point. Is it time to add weight? If so, where is a good place to start? I'm about 160+ pounds if it matters. I got my bench up to 3 x 5 185 two months ago while on Rippetoes but became ill and had to discontinue lifting for a while. Any help would be appreciated. My lifts are not up to where they were at my "peak" two months ago but I'd like to make the dips more challenging if necessary.

[bluedot]

Originally Posted by avpt12

how exactly does adding a 3 sets of dips at the end of workout A and 3 sets of chin ups and the end of workout B detract from your overall progress? thanks.

Here's a really rough analogy: you know that lifting weights is good for you and that you get stronger by pushing yourself -- benching 5 lbs won't do anything for you. But on the other end of the spectrum, trying to bench 500 lbs will probably crush you. While the particulars are different, the same relationship is at work. There's a medium between how much stress you apply -- 5 lbs vs. 500 lbs -- and how quickly you can adapt. It's why going out and running a marathon will do more harm to your body than good, but doing thing that elevate your heart rate, like running shorter distances, is generally good for your overall health.

A slightly less BS answer is that adaptation to strength training comes in two forms, muscular and neural, and that stress has to be coupled with recovery in order for adaptation to occur. For us, adaptation is the ability to lift more weight. The problem comes in when you're doing too much work you're accumulating too much stress for your body to recover from. So the harm extra work does is to tax your body's ability to fully recover so that you enter the gym stronger each time. It's the same reason we don't lift 7 days a week... just too much to recover from.

[avpt12]

thanks, you explained that really clearly.

one more question: how will i know when im ready to start adding a few sets of 'accessory' exercises ? or will my progress just be far better if i just stick to the program?

[avpt12]

thanks, you explained that really clearly.

one more question: how will i know when im ready to start adding a few sets of 'accessory' exercises ? or will my progress just be far better if i just stick to the program as it is?

[67629]

Originally Posted by avpt12

thanks, you explained that really clearly.

one more question: how will i know when im ready to start adding a few sets of 'accessory' exercises ? or will my progress just be far better if i just stick to the program?

Just stick to the program. And drink your milk.

[RAW87]

Originally Posted by vicjg

Rip has told me in the past if the bar is "banging" on your shins you might be trying to "break" the bar from the floor with your back (hips opening first) instead of with your legs first (knees opening first), take a look at your form.

Thanks I tried that today and it helped a lot, along with wearing long socks.

A little SS update.

Before 1RM
Weight- 170
Bench- 140
Squat-160
Dead-170
Press-90
PC-No idea

Most Recent 3x5 (or 5x3 workout)
Weight- 185
Bench-138.5 still goin up 5.5
Squat- 174 goin up 2.5
Dead- 188 goin up 5.5
Press- 89 goin up 2.5
PC- 105.5 goin up 11 (took awhile to get good form)

[FreshPrince_01]

I've looked at, it just seems so small, does it cover body parts that are needed ? How long till you add on your own exercises ?

[bango skank]

Originally Posted by SJM_03

I've looked at, it just seems so small, does it cover body parts that are needed ? How long till you add on your own exercises ?

Have you seen the wiki? There are detailed answers there.

www.startingstrengthwiki.com

[zephed56]

Originally Posted by avpt12

how exactly does adding a 3 sets of dips at the end of workout A and 3 sets of chin ups and the end of workout B detract from your overall progress? thanks.

Because it's more work that you need to recover from. You will be more fatigued come the next bench day and will stall sooner on bench because of this. Recovery is pretty damn important on this program.

[FreshPrince_01]

Originally Posted by bango skank

Have you seen the wiki? There are detailed answers there.

www.startingstrengthwiki.com

Nope hadn't seen that, thanks man.

[zephed56]

Originally Posted by SJM_03

I've looked at, it just seems so small, does it cover body parts that are needed ? How long till you add on your own exercises ?

If you are even remotely close to 5'5" 100 lbs, you just need to do the program and gain weight. Everything else is just going to be a waste of time. Buy the book.

[TDWagner]

Originally Posted by avpt12

one more question: how will i know when im ready to start adding a few sets of 'accessory' exercises ? or will my progress just be far better if i just stick to the program as it is?

My experience has been that I progress much better without the 'accessories'.

[FreshPrince_01]

Originally Posted by zephed56

If you are even remotely close to 5'5" 100 lbs, you just need to do the program and gain weight. Everything else is just going to be a waste of time. Buy the book.

This one looks pretty good as well, http://forum.bodybuilding.com/showth...hp?t=107853341 I could do that instead, but both are good. Btw I'm like right on the dot for my height(5'5) and last I checked I was like 100.4.

[Dave76]

http://forum.bodybuilding.com/showth...#post261594481

If either of these two guys show up in this thread, don't help them. At all.

[zephed56]

Originally Posted by SJM_03

This one looks pretty good as well, http://forum.bodybuilding.com/showth...hp?t=107853341 I could do that instead, but both are good. Btw I'm like right on the dot for my height(5'5) and last I checked I was like 100.4.

Just from looking at all of them, you are squatting way less on each program, and as a result will not be adding weight to the bar as often as SS. The squat is king and doing it heavy less often makes a huge difference.

Anyways, I'm going to predict you will not progress on anything, since it seems as though you are not willing to eat enough. 100 lbs isn't even close to enough bodyweight to support significant strength increases. Drink your milk. Your weight should be going up fast imo. Anyways, are you playing any sports?

[RAW87]

I am getting SS 2nd Ed for Xmas just puttin that out there...

[Dave76]

Originally Posted by RAW87

I am getting SS 2nd Ed for Xmas just puttin that out there...

You also aid and abet criminals.

I don't post much here anymore but I still read regularly. You are not welcome in this thread.

[booyaolian]

I have hard time doing advancing Military Press #. Any suggestion?

my bench is 145x3x5
Military range either from 100-110. It seems like I am unable to make progress after 100lb Press. Are there some kinda trick to do this lift?

[bluedot]

Originally Posted by booyaolian

I have hard time doing advancing Military Press #. Any suggestion?

my bench is 145x3x5
Military range either from 100-110. It seems like I am unable to make progress after 100lb Press. Are there some kinda trick to do this lift?

You will either be relieved or disappointed to hear that overhead press increases relatively slowly and that your numbers are pretty good for someone with a working bench press of 145. Go to the Starting Strength wiki and look for Rippetoe's comments on press technique; there is a technical aspect to it. The big thing is to make sure the bar goes over your spine as soon as it can so you're not pressing in front of your face. But really, just keep plugging away... steady progression with small increases in load is the name of the game.

[testblogedc]

I'm curious if anyone has ever experienced abdominal pain from SS or similar programs. I started the program last summer but started experiencing some pretty bad and sustained cramping in the lower ab area. It seemed worst after deadlifting, but it was never a sudden onset. Anyway, I stopped SS. By the time I was able to see my doctor, the pain had cleared up. His take was, "That's weird. Maybe you shouldn't lift heavy. You'll need to get scoped by a GI if it comes back." I'd had GI problems in 2003, but no real issues since then.

I really liked SS, though, and started back again about a month ago. No pain this time. I'm more conservative about chasing pounds and watching form this go around, and I've stopped wearing a belt. Right now, I think the pain probably had nothing to do with lifting, although I wonder if the pressure from the belt/valsalva had anything to do with it. Anyway, I don't miss the belt (at least not yet). If stats matter, they are

6'0"; 215 lb; 38 y/o
SQ-240
DL-280
BP-195
OHP-110
PC-150

I was probably lifting those kind of weights last summer (and dropped down to work on form when I picked things back up).

[booyaolian]

Originally Posted by bluedot

You will either be relieved or disappointed to hear that overhead press increases relatively slowly and that your numbers are pretty good for someone with a working bench press of 145. Go to the Starting Strength wiki and look for Rippetoe's comments on press technique; there is a technical aspect to it. The big thing is to make sure the bar goes over your spine as soon as it can so you're not pressing in front of your face. But really, just keep plugging away... steady progression with small increases in load is the name of the game.

cool i am relieved. I thought I am suppose to do 5lb increment on the press?
Anyway...I once did a set of 5x110. Then I pretty much failed all other set.
5x110
2x110
3x110....kinda mess up.

[MKW]

My gym might be closed tomorrow due to snow. I'm home from college and have pretty much everything I need except... a squat rack. Tomorrow is a squat/press/row day. How would you go about lifting on this day without a squat rack? Hopefully it doesn't close on me but I need to get something done no matter what. Don't want to go from 12/17 to next Monday without lifting.