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Old 04-07-2008, 11:16 AM   #1
Garrett Smith
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Default Basics of Starting Strength rep/set scheme?

I'm in the process of ordering Starting Strength. While I'm waiting for it, which could be up to 10 days, I was wondering if someone might post or PM me the basics of the programming (sets, reps, when to move up, etc.) contained within. I'm planning on getting my base strength up before going to the PM OL seminar in Portland...

I know it is very much associated with 5x5 and adding weight (obviously), I'd just like to know any differences/specifics...

Thanks!
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Old 04-07-2008, 11:56 AM   #2
Keith Moore
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SS FAQ: http://forum.bodybuilding.com/showthread.php?t=998224

The sets and reps stuff is covered on this post: http://forum.bodybuilding.com/showpo...64&postcount=3
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Old 04-07-2008, 12:00 PM   #3
Garrett Smith
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Thank you much!
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Old 04-07-2008, 01:24 PM   #4
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Most people recommend doing SS by itself (no metcon, additional work, etc.). If all you want is strength, that's the way to go. Additional work will compromise that net strength gains, but you already know that.

I'm on my fourth week of a strength/OLY/gymnastics/metcon program and have been making gains across the board (I hit my fifth PR today since starting the program and came in 16 pounds under my all-time CFT (when I was 25 pounds heavier and exclusively on SS).

If you do SS, pick your starting weights conservatively, as you go up each week.

I made the following modifications to SS in my current program:
* Instead of back squatting 3 times a week, I squat, front squat, and OHS (but they're still 3x5).
* I will probably start subbing box squats with back squats at least every other week.
* I only DL once a month. 1x5 kills me. The other weeks I do rack pulls, halting deadlifts, and snatch DLs, all with straps.
* I do my power cleans with a different set/rep scheme.
* I sub weighted ring dips with bench every other week.
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Old 04-07-2008, 01:35 PM   #5
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Gant, thanks for those insights.

I needed to simplify the programming for my slow lifts and just go to technique work for my OL (until I can get to the PM OL seminar, that is).

I may not bench at all, I'll sub in resisted (Power Push-up 2) push-ups on the floor or on low rings for that part.

I like your DL suggestions. DLs too often don't jive with me either.

Good stuff.
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Old 04-07-2008, 01:48 PM   #6
Ari Kestler
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What's the advantage of doing rack pulls over weekly DL?
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Old 04-07-2008, 02:10 PM   #7
Gant Grimes
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Quote:
Originally Posted by Garrett Smith View Post
Gant, thanks for those insights.

I needed to simplify the programming for my slow lifts and just go to technique work for my OL (until I can get to the PM OL seminar, that is).

I may not bench at all, I'll sub in resisted (Power Push-up 2) push-ups on the floor or on low rings for that part.

I like your DL suggestions. DLs too often don't jive with me either.

Good stuff.
Here's how I do it.

Monday (heavy): back squat, bench/dips, weighted pullups, metcon
Tuesday (medium): snatch, jerks/push press, metcon
Wednesday (heavy): clean, front squat, deadlift, GHD/hyper, KB crush curls
Friday (heavy): snatch, jerks/push press, metcon
Saturday (light): clean, press, OHS, metcon

I do gymnastic progressions on M, T, Sat, and I work Tabatas in where I can.

All metcons are under 10 minutes. Saturday's is optional, so I may only do 3 short metcons per week. So far, my metcon capacity has improved and I am recovering better.

*That's the rough outline. I've had to tweak it a time or two the last month to optimize it for recovery and personal happiness.
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Old 04-08-2008, 08:58 PM   #8
Brandon Enos
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Quote:
Originally Posted by Keith Moore View Post
Not to thread-jack, but this article raised some qustions for me. Should someone with zero coaching sub the row for the clean? All my weight lifting is self-taught (sp?) from text and video. For this reason, should I do that subbing. At least until I get the chance to get some coaching? My form doesnt feel to bad, but honestly, without watching it and getting corrected, how can you know?
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Old 04-09-2008, 06:03 AM   #9
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The row will be easier to do right without coaching than the clean.
Here's a nice row article
http://powerandbulk.com/phpBB2/viewt...2c47 276a84dc
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Old 04-09-2008, 12:50 PM   #10
Derek Simonds
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Quote:
Originally Posted by John Alston View Post
The row will be easier to do right without coaching than the clean.
Here's a nice row article
http://powerandbulk.com/phpBB2/viewt...2c47 276a84dc
I agree with John and have added rows into my programming in addition to cleans.
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