Starting Strength- Ideas and Suggestions

[SchemeSC]

The Basics

Age: 22
Height: 5'7"
Weight: 160
Lifting Experience: VERY on and off for about 2 years (probably only about 1 year of serious lifting)
My primary goals, in order of importance: 1) power 2) strength 3) size

The Lifts

Here are my 5 rep maxes for all of the lifts required for Rippetoe's Starting Strength (http://forum.bodybuilding.com/showthread.php?t=712752) program. I just tested all of these maxes (except the deadlift) within the past 5 days to ensure accuracy. Please keep your laughter to a minimum:

Bench (1 second paused press. I'm weak on the bottom 2-3 inches)- 155x5
Squat (almost ATG)- 165x5
Deadlift - ~165x5
Standing Military Press (no leg drive)- 105x5
Barbell Rows- 105x5

My questions

1) At what week am I supposed to hit my 5 rep maximum? I'm planning on starting this program on Tuesday or Wednesday. What weights should I choose for the first week, based on my 5 rep maximums listed above? What type of increments should I increase by? I know that picking proper weights is very important for this type of program, and I want to make sure that I peak at the right time.

2) Since I'm squatting every workout, I take it the incremental increase will be less for squats each time I lift? Or should I do the same weight for Workout A and Workout B on squats?

3) I'm going to do the assistance work as well. However, would it be okay if I substituted french press for dips?

Thanks for your help. I plan on starting a training journal for this program within the next few days. I'll probably post more questions in this thread as I think of them.

[DJpler]

for now- you would benefit greatly from a 5 x 5 on all the 3 main movments- squats, benches, deads

You should do a 5 x 5 bench on monday followed by tricep work and pec work

tuesday should be squats- 5 x 5 followed by front squats or leg press, leg extensions, leg curls and bicep curls

friday- closegrip bench for 4 x 8 and overhead shoulder presses with some light tricep work

saturday- deadlifts- 5 x 5 followed by lat, upper back, trap, bicep and rear delt work

abs and rotator cuffs can be done on all of the days
You need to really get ur core going, build a strong base up for heavier lifts in the future

[Kouta]

for now- you would benefit greatly from a 5 x 5 on all the 3 main movments- squats, benches, deads

You should do a 5 x 5 bench on monday followed by tricep work and pec work

tuesday should be squats- 5 x 5 followed by front squats or leg press, leg extensions, leg curls and bicep curls

friday- closegrip bench for 4 x 8 and overhead shoulder presses with some light tricep work

saturday- deadlifts- 5 x 5 followed by lat, upper back, trap, bicep and rear delt work

abs and rotator cuffs can be done on all of the days
You need to really get ur core going, build a strong base up for heavier lifts in the future

there is no way i would recomend that program over the Rippetoe starting strength one.

For the original question. Aim to hit the old maxes by week four. Start off with 5 pound jumps. but as the weights get higher you might have to make smaller increases so the progression continues.

[RipStone]

Here's a "Starting Strength" FAQ. I think most of your Qs are answered here. If not, lemme know and I will try and help...

http://myjavaserver.com/~yianni/shor...upWithFAQ.html

[KentPower]

for now- you would benefit greatly from a 5 x 5 on all the 3 main movments- squats, benches, deads

You should do a 5 x 5 bench on monday followed by tricep work and pec work

tuesday should be squats- 5 x 5 followed by front squats or leg press, leg extensions, leg curls and bicep curls

friday- closegrip bench for 4 x 8 and overhead shoulder presses with some light tricep work

saturday- deadlifts- 5 x 5 followed by lat, upper back, trap, bicep and rear delt work

abs and rotator cuffs can be done on all of the days
You need to really get ur core going, build a strong base up for heavier lifts in the future

No, no, no, no, no. Way too much volume. Stick to Mark Rippetoe's program it's proven to work.

[SchemeSC]

Thanks for all your help so far!

Based on my 5 rep maximums, how does this look for progression? Is this approximately what I should shoot for?

Week 1

Workout A

Squats- 115 x3x5
Bench- 115 x3x5
Deadlift- 120 x1x5

WOrkout B

Squat- 120 x3x5
STanding Military Press- 75 x3x5
Rows- 75 x3x5

WOrkout A

Squat- 125 x3x5
Bench- 125 x3x5
Deadlift- 135 x3x5


Week 2

Workout B

Squat- 130 x3x5
Standing Military- 85 x3x5
Rows- 85 x3x5

Workout A

Squat- 135 x3x5
Bench 135 x3x5
Deadlift- 145 x3x5

Workout B

Squat- 140 x3x5
Standing Military 90 x3x5
ROws- 90 x3x5

Week 3

Workout A

Squat- 145 x3x5
Bench- 145 x3x5
Deadlift- 155 x3x5

Workout B

Squat- 150 x3x5
Standing Military- 95 x3x5
ROws- 95 x3x5

WOrkout A

Squat- 155 x3x5
Bench- 150 x3x5
Deadlift- 160 x3x5

Week 4

Workout B

Squat- 160 x3x5
Standing Military- 100 x3x5
Rows- 100 x3x5

Workout A

Squat- 162.5 x3x5
Bench- 155 x3x5
Deadlift- 165 x3x5

Workout B

Squat- 165 x3x5
Standing Military- 105 x3x5
Rows- 105 x3x5

Here, I am hitting all of my 5-rep maxes at the end of Week 4. Is this correct?

By the way, I'm not setting these numbers in stone. I understand that the weights you choose on a given day are dependent on a number of different factors, such as how you feel and how you've been progressing.

Thanks again.

[Boridi]

It pains me to see bench and squat/dead at nearly the same weight..

[SchemeSC]

It pains me to see bench and squat/dead at nearly the same weight..

Thanks for your useless reply!

[RipStone]

Thanks for all your help so far!

Based on my 5 rep maximums, how does this look for progression? Is this approximately what I should shoot for?

10lbs a week seems managable at your level. Give it a try and see how it works.

[SchemeSC]

Thanks!

QUick question: WOuld it be okay if I did Workout B first instead of workout A for week 1? I can't see any reason why this would be a problem, but then again, I'm not very smart!

[Geography]

It should be fine. You're still going to be doing B,A,B then A,B,A so it shouldn't matter.

Here is a large thread dedicated to SS. You'll get a lot of good answers and a lot of bad answers from it so be weary of what certain people say.

http://forum.bodybuilding.com/showthread.php?t=712752