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View Full Version : 12 weeks on SS. What next?


Justin Chebahtah
11-24-2008, 08:29 AM
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Arien Malec
11-24-2008, 08:49 AM
Well I finally stalled a bit on my lifts last Friday. After being this long on SS my question is should I try and tweak it, reset, and go some more? Or should I switch to another program? Thanks for taking the time to read my novel of a post here. Stats are as follows:

Back Squat: 180 x 5
Bench: 165 x 5
DL: 215 x 5
Press: 110 x 5


You should have more room to run at your age, bw, and lifts. You shouldn't even need to reset at this point -- are you increasing your eating as you increase your bw? Are you getting enough sleep? Any stressors in your life? Look at recovery first, then look at a reset, then look at slower progression. Definitely stay with the program as long as you can. Also, are you doing cleans?

Justin Chebahtah
11-24-2008, 09:02 AM
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Dave Van Skike
11-24-2008, 10:25 AM
Clean wrong if you have to. Who cares if you have to develop bad habits? You will learn more from the mistakes you make than the perfect execution that you never do.

http://www.youtube.com/watch?v=eZDtKEdJ7Sg

This chap has a lot of bad habits to unlearn, but his ugly 300 pound power clean is far better than all the perfect PVC pipe snatches in the history of PVC pipe.

Justin Chebahtah
11-24-2008, 10:44 AM
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Mike ODonnell
11-24-2008, 12:14 PM
Do a hypertrophy cycle for 6 weeks....get bigger....take a week off....then go back to SS and tear it up again for another 6 weeks. All depends on your goals of course....have fun, change it up, keep it simple and eat.

John Alston
11-24-2008, 05:43 PM
... but his ugly 300 pound power clean is far better than all the perfect PVC pipe snatches in the history of PVC pipe.

Indeed.

Justin Chebahtah
11-24-2008, 09:46 PM
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Allen Yeh
11-25-2008, 03:00 AM
Point driven home. I'll get some videos up on youtube of me with some ugly cleans and post it in the Xfit digital coaching forums. At the very least, I can get some other eyes to point out the glaring issues until I can get some coaching.

Post it here.

Justin Chebahtah
11-25-2008, 07:44 AM
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Júlíus G. Magnússon
11-25-2008, 08:20 AM
You shouldn't be stalling yet with those weights.

Work on technique: Re-read the book. There's tons of info there and it'll probably take more than one read to get it all in. Did for me...

Eat more.

Keep going for like 12 more weeks.

Chris Puckett
11-25-2008, 09:07 AM
I think you should eat way more and continue with the novice program. It looks like you are simply not eating enough. At your age and weight I would throw eating clean or paleo completely out the window. Eat burgers and fries, drink milkshakes, buy a good protein powder and drink it 2-3 x per day, revel in the depravity of 5000+ calories per day. I would post this same question on Rip's forum but with a better explanation of your diet, hes likely to say the same thing.

Justin Chebahtah
11-26-2008, 07:40 AM
@Chris - You're probably right. Im only eating slightly more than when I was 20 lbs lighter so its almost definately the (lack of) food. I'm getting plenty of rest 98% of the time so I'm pretty sure that's not the issue. At least thanksgiving will be a great way to kick-off my gluttony!

@Julius - Sound advice. I'm in the middle of re-re-reading starting strength. I also pick up "Olympic Weightlifting" from this site and have read through that.

Thanks again everybody.

Steven Low
11-26-2008, 08:50 AM
Put olive oil or almond butter on everything. That'll pick your cals up fast.

Justin Chebahtah
11-26-2008, 01:06 PM
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Chris Puckett
11-29-2008, 05:08 AM
For example, I am 33, I as well just finished a 12 week SS cycle, my previous 1rm max in the squat was 255, I am now doing my work sets at 300. My previous DL 1RM(that I did once) was 305, and my work sets are 330. My bench p, press, power clean all have shot up, and I attribute this to eating 4000/cal + and working hard. I went from 180 18%BF to 204 22+BF%, and now losing the fat. Gaining this much weight costs me money too, my Burberry suits dont fit me now, and I cant really plunk down for new ones. What I am saying is, if a very average 33 yr old can pack on weight and increase lifts you are in a very good place to do even better. I think its very easy to get down in the weeds of nutrition, but you are in a very different place, 98% of these nutrition articles are geared towards people wanting to lose weight and eat healthy. If I only would have known this when I was 24....

Júlíus G. Magnússon
11-29-2008, 05:44 AM
Thanks for the response Steven. Should I up the protein as well or will a nice boost in fat do the trick? Hmm...actually I think I'll try just upping the fat for a week or two then mess with the protein if need be.

EDIT: Fitday'd my diet fyi; results as follows:

Fat: 225g
CHO: 180
Prot: 250g

Consists of steak, tuna, whole eggs, whole milk cheese, whole milk, broccoli/green beans for veggies, olive oil, almonds, some fruit and some bread every now and then to make sandwhiches
Just wanted to say that I agree with what Chris is saying. There is a time and place for worrying about what you're eating. That time and place is basically everywhere but a Starting Strength cycle. So, if you don't feel like you're about to puke, you should be stuffing your face with basically what ever.

Justin Chebahtah
12-01-2008, 09:31 AM
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Justin Chebahtah
01-02-2009, 09:56 AM
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Arien Malec
01-02-2009, 12:07 PM
Anybody have any other tips for upping the cals?

Throw some coconut milk in the shakes as well. A coconut and almond butter shake with some blueberries and protein powder can deliver a pretty potent caloric dose...