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Old 12-25-2007, 08:11 AM   #1
Aaron Shaffer
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6 weeks of Starting Strength: 01/01-02/12

I've convinced my roommate and 1-2 other guys to do Rippetoe's Starting Strength program for the first 6 weeks of 2008. We are going to go for the gallon of whole milk per day too. I've heard stories of up to 28lbs weight gain in 6 weeks and so I'm going to run my own "black box" on it and then share the results here.

I've been doing WODs for 14 months. My metcon is excellent, pullup numbers are great, but but I need more strength to lower my Fran times for example. My goal is to get stronger, not necessarily gain weight, but I'm OK with the weight gain. Currently I'm 26, 6', 174lb near 10% BF, CF Total near 700.

The other 2-3 guys are not CrossFitters but I'm hoping to suck them into it after this. I've been to Rippetoe's powerlifting cert and I'm convinced they will see the value in learning proper technique.

Does anyone else want to join us "remotely" in this 6 week black box? Preferably you will have access to a CF trainer or already have good powerlifiting form. If so feel free to post here.
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Last edited by Aaron Shaffer : 12-25-2007 at 08:29 AM.
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Old 12-25-2007, 10:08 AM   #2
Steven Low
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Re: 6 weeks of Starting Strength: 01/01-02/12

Excellent. Sorry I won't be joining you but I am anxious to see what progress you can elicit from this.

By any chance do you know their stats as well?
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Old 12-26-2007, 09:27 AM   #3
Jason Ackerman
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Re: 6 weeks of Starting Strength: 01/01-02/12

I have some clients that might be interested. I don't know if they are down for the gallon of milk though. Are you going to be incorporating any MetCons/WODs into this or stay strictly SS?
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Old 12-26-2007, 02:25 PM   #4
Aaron Shaffer
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Re: 6 weeks of Starting Strength: 01/01-02/12

Steven I will get their numbers.

I am breaking from WODs for strictly SS, with the goal of a more "scientific" black box. I want to see what this program can do.
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Old 12-26-2007, 02:52 PM   #5
Leonid Soubbotine
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Re: 6 weeks of Starting Strength: 01/01-02/12

Aaron - cool project.
The only issue is sometimes predicting the weights for the SS workout.

Say "JT" comes up - benching or pressing next day will be strongly affected.

SS - work up to a heavy 5 or 3 instead of 3x5 with already set weight might be an option. Or just use it as a recovery day - Warm up to work weight and skip the 3x5 alltogether.

Interesting project!
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Old 12-26-2007, 03:23 PM   #6
Lenora Galitz-Pfeffer
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Re: 6 weeks of Starting Strength: 01/01-02/12

As Jason said, some of his clients may be interested. I may be one of them(if Jason ok's it )
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Old 12-27-2007, 12:28 AM   #7
Ryan Holmes
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Re: 6 weeks of Starting Strength: 01/01-02/12

I am about 3 weeks in to SS right now, and I have to say it is really a great ride. it is the first time that I have really understood and committed to a program for getting stronger and tweaked all the details etc. I have been drinking alot of milk, not a gallon a day but more than a normal person probably, and since I didn't drink any before SS this feels radical. I have no idea what my CFT is but my lifts have all gone up every workout. I feel much stronger for sure, I have put on about 5 pounds, this may be more due to Creatine water gain as I started that last week as well. I am curious to see where I will plateau and how I will change up the programming to continue gains. Loking forward to seeing your progress! I am about 6'2" 205 squating 205 5x3 Benching 200 5x3 DL 265 5x1 and pressing 100 5x3 I started to try and get closer to as RX'd wods. Good luck!
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Old 12-29-2007, 11:07 AM   #8
Ashley Rogers
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Re: 6 weeks of Starting Strength: 01/01-02/12

I am excited to see what kind of results you get from the program.

I, too, will be starting the SS program soon. However, I might mix in some bodyweight exercises into the mix.
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Old 12-29-2007, 05:34 PM   #9
Tim Donahey
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Re: 6 weeks of Starting Strength: 01/01-02/12

I'm on board! I was already planning on running SS for a little while, so this is perfect timing!

I've already run SS before, but I know I can milk it for a bit more (pun intended).

I'm curious, are you starting ~10% below current 5RMs for the first week, as Rip suggests, and ramping up from there, hitting 5RM's again in Week 3?

Last edited by Tim Donahey : 12-29-2007 at 05:42 PM.
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Old 12-29-2007, 06:38 PM   #10
Tim Donahey
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Re: 6 weeks of Starting Strength: 01/01-02/12

Quote:
Originally Posted by Tim Donahey View Post
are you starting ~10% below current 5RMs for the first week, as Rip suggests, and ramping up from there, hitting 5RM's again in Week 3?
I might be confusing SS and Madcow 5x5 w/the 10% rule, but the premise is the same.
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