6 Weeks of Starting Strength & Beyond

[Tim Donahey]

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!

[Steven Low]

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.

[Tim Donahey]

Thanks for the support Steven. This will also be a test to see how much the last 4 months of Crossfit has increased my work capacity!

[Aaron Shaffer]

glad to see you on it too!

[Aaron Shaffer]

are you doing the gal of whole milk per day too?

[Tim Donahey]

Originally Posted by Aaron Shaffer

are you doing the gal of whole milk per day too?

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!

[Tim Donahey]

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)

[Tim Donahey]

Week 1, Day 1

Squat: 3x5x245
Bench: 3x5x155
Deadlift:1x5x305

[Pat McElhone]

How long are these workout taking? What are you doing for warm-ups? Thanks.

[Tim Donahey]

Originally Posted by Pat McElhone

How long are these workout taking? What are you doing for warm-ups? Thanks.

:45-1:15, usually around an hour for me.

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)