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Old 06-06-2008, 02:05 PM   #61
Patrick Haskell
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Re: Starting over with Starting Strength

Strength work is pretty good at helping you exchange bodyfat for lean mass, provided you dial in your diet. I'm the wrong one to consult on that. I'm a bit of a hard gainer who has always preferred a chicken and broccoli stir-fry to pizza. Look to the nutrition board or performancemenu.com for far more info on the relationship between diet, workout protocol, weight and body composition. I'm betting you can readily build a ton of strength, cut body fat in half, and stay roughly the same weight by doing a strength-dominant workout program.
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Old 06-06-2008, 04:44 PM   #62
Christin Street
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Re: Starting over with Starting Strength

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...Don't worry about not being lean while lifting heavy...
Fabulous quote! Hard to swallow but very true. You may be a few lbs heavier when your lift # are up there. You can always dump that weight later by adding more metcon WODs and diet, diet diet! I was able to throw around some serious weight when I weighed 145-48 (I am 5'9") but have dropped about 10 lbs and the decrease in strength is pretty substantial but the metcons are rockin'. Hard to find that balance of lower BF/easy metcons vs higher BF/ increased strength ...I think that's what Crossfit is all about...achieving that balance.
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Old 06-07-2008, 04:10 AM   #63
Patrick Haskell
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Re: Starting over with Starting Strength

What kind of strength workouts were you doing back then, Christin? Rep ranges, %RM loads, programming? I'd think that doing 2 heavy days (2-5 reps at >80% 1RM loads) a week with your metcons that you could reclaim much of that strength without putting on much in the way of weight.
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Old 06-07-2008, 05:43 AM   #64
John Barney
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Re: Starting over with Starting Strength

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Stopped the SS for a day to do the total.

squat 265-280-290 (and it went up easy) 265 was the old PR!
press 130-135f-135f (can't get off that 130 mark, matched my PR)
DL 335(PR)-360-360 (got greedy rushing to finish up before they closed the gym)
=755

Ugh. As psyched as I am about the squat (and I'm freaking PSCYCHED!), I'm bitter about the DL. I thought for sure I could put up a number above 350. I got it off the ground the first time, but I didn't sell out for it. If I wasn't so rushed and wasn't so obsessed with the 800 total, I would have hit 350 on the way up. Oh well. I didn't expect a 300# squat to be in my near future, but there it is. Even after this SS routine has run it's course, I'll keep hitting the heavy lifting at least once a week until I can hit that 800 mark. No telling when that press will go anywhere, so that means I need to keep workign that squat and dead. 800 is closer than it looks from my total number today. I just need to keep working and be smarter about it next time.

Patrick,

Your squat was definitely looking very good. After watching 290#, I had the impression that 300# would have gone up just as easily.

I'm hoping my squat will rebound pretty quickly and think I'll see easy initial gains on the press. DL improvements are going to take more time.

I don't know if having to rush the DL hurt us, but it couldn't have helped much.

Well, time to figure out where my workout fits in a day revolving around swapping out a jeep transmission.

Best,

John
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Old 06-07-2008, 06:46 AM   #65
Stephen Smith
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Re: Starting over with Starting Strength

Multiple reps of transmission presses can be very effective, I hear...
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Old 06-07-2008, 07:55 AM   #66
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Re: Starting over with Starting Strength

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I'm hoping my squat will rebound pretty quickly and think I'll see easy initial gains on the press. DL improvements are going to take more time.
Good working out with you John. The DL will improve faster than you think. You used to have a 400+ 1RM. Your body still remembers that. As you work the lifts, your hamstring flexibility and lumbar strength will come back. Once that transmission is in place, the engine can really get to work again.
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Old 06-07-2008, 12:21 PM   #67
Patrick Haskell
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Re: Starting over with Starting Strength

Back to the SS routine.

Back squat 255x5x3
Shoulder press 110x5x3
Deadlift 295x5x1
Max pullups 30 (PR)

Numbers keep going up, and it sure feels that way. Squat was HARD. Gonnahafta go to 5# increments there. Barely got the last reps of the press up. DL felt strong. Actually stepped forward on my 1st rep of the last set of squats. Wobbled forward a few other times too, but finished strong. The feeling of nailing a heavy squat with weight centered and hamstring, buttocks, and quad working together to extend the hip and knee is awesome. The tension completely stablizes the center. As a former cyclist, it's so different from the way I used to push weight up with my quads without the stability needed for really heavy loads.

I guess it's time for that shout-out. , Coach Rip.
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Old 06-07-2008, 12:30 PM   #68
Ariff Saufi
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Re: Starting over with Starting Strength

going pretty strong there Patrick!

are you on the gallon of milk diet too? I'm kinda anxious to go back to SS (or a little bit modified version of it) come July. I'm thinking where should i start and for how long i'm gonna milk it.
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Old 06-07-2008, 01:38 PM   #69
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Re: Starting over with Starting Strength

Thanks, Rif. I haven't had a glass of milk in 10 years. I've been eating lots of almonds to get extra fat and protein in my diet, but I've been considering adding some milk now that things are getting Heavy.
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Old 06-07-2008, 04:49 PM   #70
Patrick Haskell
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Starting Strength gave me chesticles

My 4-year-old asked, "Are you growing a baby?"

"No."

"Then, why do you have these puffy things."

Oh well. Going for BWx5 this week.
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