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Weightlifting: Starting Strength
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berserk Offline
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Post: #451
RE: Weightlifting: Starting Strength
(08-13-2014 03:00 PM)CrashBangWallop Wrote:  
(08-13-2014 02:39 PM)berserk Wrote:  I know enough from lifting for several years and also because strength gains don't really happen on a cut.

This is very frustrating to me as a former strength at all costs guy.

For instance, my deadliest has just about ground to a halt at 330lbs.

I'm just telling myself that 1.5x bodyweight is ok during cutting and not to worry about it…it's still annoying as hell not whacking on the extra plates each week!

Yeah, of course you can still improve technique and get better lifts, but once you're well over noob gains, I've found strength gains to be slow on cut. On the other hand, the idea that you will grow weak on a cut is also wrong. Haven't lost much strength at all. Maybe one rep at the max bench, but that's it.
08-13-2014 03:56 PM
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PHC19 Offline
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Post: #452
RE: Weightlifting: Starting Strength
(08-12-2014 04:40 PM)BasketBounce Wrote:  Squat: 240 lbs
BP: 180 lbs
Deadlift: 250 lbs
Standing Press: 85 lbs
Pendlay Row: 100 lbs

Started back in May. Think I'm stalling. Especially on bench press, I just can't seem to go past 180 lbs without compromising form. The fourth lift rep is always SO hard.

Pretty certain that my technique is fine because I don't have any pains. I also deload monthly just to be on the safe side.

Planning on eating more protein and maybe incorporating some other upper body exercises because I don't have the neck, upper back, and shoulder size that I want yet. Suggestions on excercises? I'm thinking weighted pull-ups might be the way to go.

At the end of the day, what I want is optimal health...the amount of weight I lift does not matter. Am I overthinking things?

Edit: This is the starting strength program by the way

Not trying to be a dick, but your numbers are terribly sub-par, considering you weigh 207# and you've been on the program since May. I have some questions:

1. Are you doing the program and performing the lifts EXACTLY AS PRESCRIBED?
2. How old are you?
3. Do you have a coach?
4. Do you tape your lifts (iPhone, camera, etc.)?
5. Do you keep a log?
6. How much food are you eating/day?
7. Are you tracking your food intake?
8. How old are you?
9. Do you squat/press/deadlift/clean in weightlifting shoes, and do you have a 4" (non-tapered) belt?
10. What was your experience level with training prior to SS?
11. Have you read this article?
12. Do you have the book?
13. Have you read the book in it's entirety?
14. How much sleep are you getting on average?
15. What do you do for work, and what is your general stress level?
(This post was last modified: 08-13-2014 07:34 PM by PHC19.)
08-13-2014 07:30 PM
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OBJ Snakebite Offline
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Post: #453
RE: Weightlifting: Starting Strength
(06-02-2014 09:12 PM)Yuan Wrote:  Make sure you are actually gripping the bar correctly, most people do it wrong. If your skin/callouses are pinched against the bar, your grip strength will grow at a slower pace.





You may need to drop the weight after modifying the grip and work your way back up.

Next, make sure that you don't bounce the deadlift. Start every rep from a dead stop, reset the grip if necessary. This ensures that your are lifting the full weight every single rep, minimizing premature weaknesses.

I also recommend swapping out barbell rows with power cleans for a couple of weeks. At the beginner level, it is by far the best exercise for rapidly improving grip strength. Just work your way up to a 60kg power clean for 5 set of 3 and you shouldn't have grip problems for a while.

The video was very helpful. I just tried this grip in the gym today.
I also tried with the middle finger over thumb, but I did not like that--most of the weight would rest on the thumb, which would hurt, and other fingers would not be as flexed. I did that in my warm up sets, and for my working weight I did this grip but without the thumb underneath. That worked, although I still managed to scrape off epidermis off the inside of my fingers. I used chalk, did 295 (but could have gone higher with old grip)
Am I doing something wrong, or is this normal when you first use this grip?
08-13-2014 08:21 PM
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OBJ Snakebite Offline
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Post: #454
RE: Weightlifting: Starting Strength
Just found these two videos. There were no other lifts. They are ripped directly from Rippettoe's DVD.

Deadlift:




Press:


08-13-2014 08:49 PM
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Ensam Offline
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Post: #455
RE: Weightlifting: Starting Strength
(08-13-2014 08:40 AM)Ensam Wrote:  
(08-12-2014 04:40 PM)BasketBounce Wrote:  Pretty certain that my technique is fine because I don't have any pains. I also deload monthly just to be on the safe side.

Those are pretty low numbers - how much do you weigh?

Poor form doesn't always result in discomfort or pain. Sometimes it just means you're lifting with weaker muscles. In the crossfit thread there's a great video on improving your squat. They improve a guys PR by 40 lbs in one training session just by fixing his squat form. I think you'll see even larger gains by getting proper form on the BP.

The squat guide isn't in the crossfit thread it's in the running and squatting thread: http://www.rooshvforum.com/thread-38921-...#pid800232
08-14-2014 06:55 AM
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OBJ Snakebite Offline
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Post: #456
RE: Weightlifting: Starting Strength
Mark Rippetoe and Co. just changed the way they do overhead press:



08-31-2014 05:17 PM
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Kieran Offline
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Post: #457
RE: Weightlifting: Starting Strength
I think this was in his latest edition of the book as I remember seeing discussion on it on some s & c forums. I'm not a fan so didn't read, but I would imagine that using the hips to create momentum is going to be a lot harder for beginners to learn from reading a book compared with his previously taught method.
09-01-2014 03:38 AM
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OBJ Snakebite Offline
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Post: #458
RE: Weightlifting: Starting Strength
(09-01-2014 03:38 AM)Kieran Wrote:  I think this was in his latest edition of the book as I remember seeing discussion on it on some s & c forums. I'm not a fan so didn't read, but I would imagine that using the hips to create momentum is going to be a lot harder for beginners to learn from reading a book compared with his previously taught method.

You're right, when I read the book it made no sense to me whatsoever. Only after I bought the dvd did any of it begin to make sense, and that was the old, edition 2 way. This video I discovered only recently, and will be implementing into my workout.

Rippetoe and Co. sorely need to release edition 3 dvd.
09-01-2014 09:44 PM
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RexImperator Offline
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Post: #459
RE: Weightlifting: Starting Strength
Guys, if you are skinny fat or in that 20% + body fat range, and are not in a hurry to make the high school football team tryouts, be very careful about some of the dietary advice associated with this program. I've found it a bit off, personally. Even considering the revisions by Rippetoe ("A Clarification") and the recommendations by his nutrition coach Jordan. You should read this article first:

http://www.bodyrecomposition.com/initial...n-changes/

TL;DR: Muscle/fat gain ratio is primarily a result of hormones determined by your initial body fat levels, so you should reduce your body fat levels as much as possible (get down around 12%) before proceeding to bulk up.

Otherwise, yes, you can get bigger and stronger but also end up much too fat. Even if you do it "slow", eat "clean", count calories, and have only a moderate caloric surplus.
12-29-2014 01:51 PM
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PHC19 Offline
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Post: #460
RE: Weightlifting: Starting Strength
Press 2.0 sucks. I train with SS Coaches who agree. Stick with 1.0.
01-04-2015 07:51 PM
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RexImperator Offline
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Post: #461
RE: Weightlifting: Starting Strength
Yeah, even with some coaching in-person I found it too complicated and stuck with a strict press.

“Your worst enemy cannot harm you as much as your own unguarded thoughts.”
01-04-2015 09:24 PM
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BasketBounce Offline
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Post: #462
RE: Weightlifting: Starting Strength
After resetting, I had some gains but I'm still not where most other people are on this forum. Haven't given up yet, but I'm not gonna kill myself for not being able to squat 315 for some arbitrary number of reps.

Don't get me wrong, I'm still focusing on increasing strength and getting big. I personally think I haven't been eating enough because my overall appearance has become leaner.
01-04-2015 09:37 PM
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N°6 Offline
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Post: #463
RE: Weightlifting: Starting Strength
I’m listening to Game on Audible. Is this the Starting Strength Roosh mentions?
12-02-2018 03:27 AM
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Lermontov Offline
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Post: #464
RE: Weightlifting: Starting Strength
(12-02-2018 03:27 AM)N°6 Wrote:  I’m listening to Game on Audible. Is this the Starting Strength Roosh mentions?

Yes

How I learned russian
12-02-2018 12:09 PM
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Post: #465
RE: Weightlifting: Starting Strength
Maybe this has already been mentioned, but doing squat 3 times a week and adding 5-10lbs each workout makes for miserable weeks... can’t do much during the off days. I also found injury to be quite prolific, when being that aggressive too. Yes, I have the book, I have the DVD and I have had state record powerlifters check my form.

It’s have learned now it’s best to leave a few reps in the tank, never grind one out when lifting for strenght. I would do the squatting 3 times per week for maybe the first month, then drop it down...

Also. Mark Rippatoe is indeed most knowledgeable. But he does have a my way or your not doing it right or your a pussy type of outlook... which is good for getting people to follow the program, but it really is ok to substitute lifts if need be, doing leg press is not as good as squatting but is 1000 times better than nothing.
12-02-2018 12:55 PM
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Lermontov Offline
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Post: #466
RE: Weightlifting: Starting Strength
Yeah the novice linear progression should last about 2-4 months depending on the individual. When you start to fail, you should switch to a program with more volume and less intensity (leaving reps in the tank). Most lifters use ''rate of perceived exertion'' (RPE). RPE 8 would mean that you have two more reps in the tank. At the end of the linear progression of starting strength, the intensity is very high. All your sets are close to RPE 10 (no reps left in the tank), which is not really sustainable.

I don't agree with dropping down the squatting frenquency (3 times a week) after the first month though. If you can't add weight to the bar you should move on to intermediate programming. Texas method is not the best option since there is no alteration of the total volume.

The main driver of hypertrophy and strength development is the volume (for ex. the total number of reps of working sets in a week) at a sufficient intensity.

How I learned russian
(This post was last modified: 12-02-2018 02:19 PM by Lermontov.)
12-02-2018 02:14 PM
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