Staring Strength and Strong Lifts Question

[AyeTee77]

I'm considering starting either of these two in a few months but I just have a questions regarding these two programs:

1.) Warm-Ups for both
I'm assuming warm-up sets should be ramped up to the working set, correct? So say 3-4 warm-up sets to ramp up to my working set and then I do 3x5 (SS) or 5x5 (SL) of that working set?

2.) Adding weight for SS
I read that every WEEK you should add 2.5% to your lifts for each exercise, correct? But what I don't understand is say if my bench press working set is 95lbs * 0.025 for the next week = 2.375, just round it up to 2.5 so 95lbs+2.5 = 97.5. I'll have a 45lb bar, 2 25lb plates so I need 1 2.5lb plate...? Which side do I put that on? Lol. Same thing goes if my bench press working set is 135lbs * 0.025 for the next week = 3.375, round down or up to 3 or 4, there are no plates to add that much weight? That's just what I'm wondering about.

3.) Adding weight to SL
I read that every WORKOUT (not WEEK like SS) you should aim to add 5lbs to each exercise, correct? So say for Workout A on Monday my Bench is 135 for my working sets, I'll aim to add 5lbs to move up to 140 for Workout A again on Friday (so in the same week). Is this correct? It sounds much more simpler than the 2.5% for SS each week. Can 5lbs just be added on to SS each week instead of 2.5% just as how 5lbs are added on to SL each workout?

Thanks for the help!

[devilbones]

Do you have the SS book? If not you should get it. It will answer these questions.

[AyeTee77]

Do you have the SS book? If not you should get it. It will answer these questions.

No I don't unfortunately. Now I just read somewhere that you add weight to SS every session as well, so 5lbs just as you do with SL but add more to deadlifts such as 10-15lbs. Now I'm confuzzled

[devilbones]

No I don't unfortunately. Now I just read somewhere that you add weight to SS every session as well, so 5lbs just as you do with SL but add more to deadlifts such as 10-15lbs. Now I'm confuzzled

In SS you warm up by doing lighter weight at 5 reps until you get to your work set. Depending on the lift you normally do 5 reps x 3 Sets. After that you will add 10lbs each workout until you can no longer progress on 10lbs and then move down to 5lbs. Its split into an A and B routine that you alternate weekly. Week 1 is ABA Week 2 is BAB with 2 days rest at the end of the workout. You should get the book, it really explains it all and is very helpful.

[Curlingrack]

On SS:

Warming up is up to you and how you like it, but this is how I go about it...

Squat
2x5x45lb
5x95lb
5x135lb
4x165lb
3x185lb

3x4x225lb

And after my Squats I'm usually warm enough to where the other warm-up sets aren't nearly as drawn out...

Bench
2x5x45lb
5x95lb
5x135lb
4x155lb
3x165lb

3x5x185lb

Deadlift
5x45lb
5x135lb
3x165lb
2x200lb

1x5x250lb

Buy the book though.

[SevenRays]

First thing to do is find your starting weight for each lift.
Here's a shortened version of the correct method to use by PeterGibbons316:

Step 1 - Start with an EMPTY bar.
Step 2 - Do 5 reps.
Step 3 - Add 5 lbs. to each side
Step 4 - Do 5 reps.
Step 5 - Did the speed of the bar slow down during Step 4?
No: Go to Step 3
Yes: Do two more sets of 5 at this weight and then stop. Increase the weight by 5 or 10 pounds total your next workout.

Once you have your starting weights set you can use the SS warmup calculator to program your sets.
You can download the calculator here: http://startingstrength.wikia.com/wiki/Downloads
All you have to do is enter your work set weights & it will program the correct warmup sets.
Then each workout you simply increase your previous work set weight, adding 5-10 lbs depending on the lift should be fine.

Here's a couple of links you might find useful:
http://forum.bodybuilding.com/showth...hp?t=131379243
http://startingstrength.wikia.com/wi..._Strength_Wiki

[AyeTee77]

Thanks for all the help guys!