May 06, 2024
Deficiency Edition
On Starting Strength
The Olympic Lifts and Strength Training –
Rip describes the challenges involved in learning and coaching the Olympic lifts and why including them in your strength training program is worthwhile.
The Value of Blind Rage by Jim Steel –
I was in my favorite public gym today. I was going to lift outside because the weather has finally broken in South Jersey…
A Perfect Pulling Position on Every Rep –
Starting Strength Coach and owner of Hygieia Strength and Conditioning, Shaun Pang, gives detailed tips on setting up an optimal pulling position on every deadlift rep.
How to do Dips –
Rip and Chase show you how to do dips in a power rack and using chairs when access to equipment is limited.
Making a Shake –
Rippetoe throws down in the kitchen as he instructs Katia on the art of making a delicious 75-gram-of-protein shake.
Weekend Archives:
A M.A.P. to Understanding the Starting Strength Model of the Lifts by Mia Inman –
A Starting Strength Coach (SSC) needs to be able to integrate the fundamental principles upon which the model is based, i.e., Mechanics (Physics), Anatomy, and Physiology…
Weekend Archives:
What Your Doctor Doesn’t Know About Squats by Mark Rippetoe –
One of the most persistent myths in the entire panoply of conventional exercise wisdom is that squats below parallel are somehow bad for the knees…
In the Trenches
Father and son had the opportunity to train together at the Starting Strength Squat and Deadlift Camp in Baltimore, Maryland last Sunday, April 28. [photo courtesy of Fivex3 Training]
Chris Palladino coaches Monarch, who traveled from Canada alongside his brother, as they participate in the squat camp. [photo courtesy of Inna Koppel]
Inna Koppel coaches Alyson through her 205×5 work set at the squat camp over the weekend. Stay tuned for our next New York squat and deadlift camp happening on May 18th! [photo courtesy of Chris Palladino]
Jeremiah gets in his pressing early on Friday morning at Testify Strength & Conditioning in Omaha, NE, while John warms up his rack pulls in the background. [photo courtesy of Stephanie Sharp]
Nick Delgadillo and Steve Ross battle it out with a number of other SSCs in Friday night’s impromptu “Rolling Thunder” contest at the Starting Strength Coaches Conference. The evening’s champion, Nick, welcomes all challengers at next year’s contest. [photo courtesy of Becky Meggers]
Carl Raghavan speaks about “Finding Your Path – Writing” on Saturday afternoon at the 2024 Starting Strength Coaches Conference. [photo courtesy of Phil Meggers]
Dr. John Petrizzo presents on “The Impact of Strength Training on Biomarkers of Cognition, Frailty, and Inflammation in an Elderly Cohort with Dementia” at the 2024 Starting Strength Coaches Conference, held last weekend at Testify Strength & Conditioning in Omaha, NE. [photo courtesy of Phil Meggers]
After joining weeks ago in March, Shalanda sets a deadlift PR single of 225 lb. She’s heading out of town for the summer but will return to Starting Strength Boston in the fall to continue her training. [photo courtesy of Stephen Babbitt]
Get Involved
Best of the Week
Visiting from Scotland – Where in Texas should I go?
MyCatIsHighAsFk
You often talk about on your podcasts about the good places to go and visit in America.I will be on my honeymoon in August. I’ll be visiting New York, Miami and Texas. Is Houston still a good place to see? You mentioned how Dallas should now be avoided.
Mark Rippetoe
Houston is just another big city run by socialists. Like Edinburgh without the architecture. Depending on where you fly in, there are lots of nice places to see here. But August is a really shitty time to see them.
wal
You should come to Australia. We have all the Texas stuff and its cheaper and our dogs don’t have rabies. If you really want to go to Texas we have one in Queensland.
jeremyw
You should visit Austin, San Antonio and the hill country. In the morning visit the touristy areas like the Alamo, Enchanted Rock, or some other outdoor attraction. In the afternoon find a swimming hole: Barton Springs, Landa Park Pool, Blue hole, there are many choices. In the evening go to a dance hall or other live music venue. Eat barbeque and as much Tex Mex as possible. This is the unique Texas experience. Everything else is part of a state of mind.
Best of the Forum
Is barbell prescription relevant at 29
Johnsonville
I am 29 6ft 220lbs running 4 day Texas method but I keep hitting walls when my focus deviates away from strength training a bit. When I make sure to eat excessive amounts, sleep well, and don’t get beat to shit at work (block mason) or grappling I make great progress. For periods of more grappling or when work gets busy and I’m laying block 60 hours a week a HLM template seems appropriate. Would it be enough stress if I were to use one of the programs from barbell prescription? Writing this I realize it sounds obvious that it will benefit me, but I am curious what others think. One last thing; I’ve program hopped over the last ten years and have found out I respond best to higher intensity programs.Current lifts:
Squat 385×5
Dl 415×5
Bench 285×5
Press 160×1, 140x5x5
James Rodgers
How far into the Texas Method did you make it? Did you ever run it out into triples, doubles and singles?
Satch12879
Maybe don’t do the Texas Method? I think you’re seeing the reason Rip says it’s best for unemployed kids.
Johnsonville
“How far into the Texas Method did you make it? Did you ever run it out into triples, doubles and singles?”I ran it out entirely first, then did 3,2,1 for deadlifts and 5,3,1 squats along with Nick’s intermediate upper body routine. Been cycling that for a few rounds and will make progress consistently under the right circumstances.“Maybe don’t do the Texas Method? I think you’re seeing the reason Rip says it’s best for unemployed kids.”That’s the point of the question. From what I hear there are a handful of HLM templates in barbell prescription, which is what I’m looking for. Also, I said four day Texas method split, never said I was doing the original program.
Jonathan Sullivan
You are doing way too much to stay in a high-volume TM variant. An HLM approach like those outlined in BBRx or PP could work for you, sure. You aren’t an old guy, but it sounds like you are an over-worked under-recovered guy, which is SORTA the same thing. A more forgiving four-day heavy-light split might work for you, too, and you could “Block” it out to better accommodate a heavy physical job and grappling. You have to decide what your emphasis is, and stay focused on recovery. You might want to think about getting a coach, in person or online, who can dispassionately look at what you’re doing and map out an appropriate program.