![]() |
![]() |
#1 |
Member
![]() |
6 Weeks of Starting Strength & Beyond
My fifth journal bring me back to the subject of my first: Starting Strength.
This time I begin with a higher level of conditioning and strength, and although I'm at an intermediate strength level this time around I think SS still has something to offer me. I've witnessed others, with more strength than myself, going into SS and still making good gains. Even before Aarons' challenge ( http://www.board.crossfit.com/showthread.php?t=25262 ) I had intended to supplement my newfound Krav training with SS starting now. His challenge offers me the benefit of group competition and support. I'm giving myself a two week running start, beginning at around 10-15% below my projected current 5RM so that I will max out in week 3. If I can add 5 pounds per lift, and 10 pounds per deadlift, every workout for the three following weeks I will have accrued some major strength. Additionally I'll be supplementing with WOD's, done twice per week, consisting of pre-selected Met-Cons and Tabata Intervals, Krav Maga 3x/week and Yoga 2x/week. My Stats: Age: 27 Weight: 155lbs Height 5'8" Deadlift: 335x5 (estimated) Squat: 280x5 Bench: 170x5 (estimated) Powerclean: 170x5 Press: 140x5 My Training Schedule: Day 1: REST Day 2: AM: Strength Training, Yoga / PM: Krav Maga Day 3: Tabata Protocol WOD Day 4: AM: Strength Training, Yoga / PM: Krav Maga Day 5: REST Day 6: Crossfit Met-Con WOD Day 7: AM: Strength Training, Krav Maga And beyond six weeks? I would love to indefinatley progress on SS, but that just ain't gonna happen. So here's the plan, pending acts of God: (Ideally) from January 5th, 2008 - February 13th, 2008 I'll start with the original: Starting Strength Novice Program: Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift Workout B 3x5 Squat 3x5 Press 3x5 Power cleans Substituting Front Squats into Day 2 as needed. When I've stall on all the lifts I'll graduate to: Practical Programming Advanced Novice Program: Week 1 Day 1 Squat 3x5 Bench press 3x5 Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps Day 2 Front squats 3x5 Press 3x5 Deadlift 1x5 (more sets may be added due to reduced frequency) Day 3 Squat 3x5 Bench press 3x5 Pull-ups: 3 sets to failure, unweighted Week 2 Day 1 Squat 3x5 Press 3x5 Chin-ups: 3 sets to failure, unweighted Day 2 Front squats 3x5 Bench press 3x5 Power clean 5x3 Day 3 Squat 3x5 Press 3x5 Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps When that no longer works I'll switch to: The Texas Method Intermediate Program: Monday [High Volume] Squat 5X5 Press 5X5 Power Clean 7X3 Pull-Ups 3x5-7 Wednesday [Recovery/Low Volume] Front Squat 3X3 Dumbbell Press 3x5 Good Mornings 3x7 Friday [High Intensity] Squat 1X5 / 2x3 Press 1x5 / 2x3 Deadlift 1X5 Pull-Ups 1x5 / 2x3 Today begins my first Krav lesson of the year! Saturday begins my first Starting Strength! I'm PUMPED! |
Last edited by Tim Donahey : 01-02-2008 at 11:29 AM. |
|
![]() |
![]() |
#2 |
Member
![]() |
Re: 6 Weeks of Starting Strength & Beyond
This shold be interesting to see the efficacy of these programs at around what -- intermediate or advanced level of strength that you're at (haven't looked at the weightlifting chart in a while)?
Remember to keep the recovery work high 'specially with the KM and CF workout along with the SS. |
![]() |
![]() |
#3 |
Member
![]() |
Re: 6 Weeks of Starting Strength & Beyond
Thanks for the support Steven.
![]() |
![]() |
![]() |
#4 |
Affiliate
![]() |
Re: 6 Weeks of Starting Strength & Beyond
glad to see you on it too!
|
![]() |
![]() |
#5 |
Affiliate
![]() |
Re: 6 Weeks of Starting Strength & Beyond
are you doing the gal of whole milk per day too?
|
![]() |
![]() |
#6 |
Member
![]() |
Re: 6 Weeks of Starting Strength & Beyond
Actually, no... I have as much muscle mass as I care to.
![]() So I'm going to stay as close to maintenance as I can dare. I did the milk thing when I ran it the first time... it's no joke! That stuff is stronger than Steroid Wheaties! |
![]() |
![]() |
#7 |
Member
![]() |
Re: 6 Weeks of Starting Strength & Beyond
First Krav Maga workout was outstanding!
Then I went over to my other gym directly and set a 20 sec. pr on Helen! Helen: 14:10 (PR) Previous: 14:33 (subbed 35# KB) |
![]() |
![]() |
#8 |
Member
![]() |
Re: 6 Weeks of Starting Strength & Beyond
Week 1, Day 1
Squat: 3x5x245 Bench: 3x5x155 Deadlift:1x5x305 |
![]() |
![]() |
#9 |
Member
![]() |
Re: 6 Weeks of Starting Strength & Beyond
How long are these workout taking? What are you doing for warm-ups? Thanks.
|
![]() |
![]() |
#10 | |
Member
![]() |
Re: 6 Weeks of Starting Strength & Beyond
Quote:
Some people do the CFWU before a SS workout... but IMO the dips, pull-ups, and back extensions will almost surely start to burn up your tank. And it's unneccesary with Rip's recommened warmup. To start, I do just a general warmup, ie. row, walk, skip rope for 5-10 minutes depending. And then there is a specific warmup for each movement which has the dual purpose of joint/tendon/ligament/muscle warmth, and extra technical practice, as well as preparing the motor pathway for an increasingly heavier load. Here's what I do, based off of Rip's specs: Squat 45#, 10 reps 40%, 5 reps 60%, 3 reps 80%, 2 reps Bench 45#, 10 reps 50%, 5 reps 70%, 3 reps 90%, 2 reps Deadlift 40%, 2 sets of 5 reps 60%, 3 reps 85%, 2 reps Press 45#, 10 reps 55%, 5 reps 70%, 3 reps 85%, 2 reps Power Clean Same as press. (Percentages are taken from the final work set) |
|
![]() |
![]() |
Thread Tools | |
|
|
![]() |
||||
Thread | Thread Starter | Forum | Replies | Last Post |
Is Starting Strength right for me? | Mike Groth | Fitness | 24 | 04-29-2008 05:37 PM |
6 weeks of Starting Strength: 01/01-02/12 | Aaron Shaffer | Workout Logs | 120 | 03-29-2008 06:47 AM |
starting Strength vs CF | Will Parker | Fitness | 11 | 12-17-2007 11:47 AM |
starting strength 1 or 2 | Michael McElroy | Fitness | 1 | 11-10-2007 08:35 AM |
Starting Strength | Jordan Dotson | Testimonials | 11 | 03-21-2007 06:01 PM |