JP Fitness Forums - View Single Post - Doing Starting Strength after weight loss: Some Concerns

chaddukes · 06-15-2009, 10:32 PM

I'll be getting the book whether I do the program now or not. But, right now money is very tight with a newborn at home. It would be irresponsible for me to go out and spend anything that wasn't absolutely necessary. I don't know when I'll get the book, or build/buy a bench/squat rack. If I can manage to get the book, and the equipment I'll do Starting Strength.

I hate taking the pessimistic approach, but if I assume that in 8 weeks or so when I hit 12% BF I don't have what I need, where does that leave me? I read the FAQ and they make it very clear that a squat rack is a necessity. And, obviously you can't bench without a bench. I may not even have a partner!

So....I'm not going to sit on my ass wishing....I'm going to do what I can. Can I follow the spirit of the program if not the letter? It seems that the basic idea is a concentration on the big classic lifts, high frequency, and relatively low volume. The intensity is the main means of progression. Given all of this, would the following work until I have the equipment I need:

Workout A
Squat 3x10*
One Arm Pushups 3x5 each side****
Romanian Deadlifts 4x5**

Workout B
Squat 3x10*
Military Press 3x5
Speed Deads 5x3***

*Not having a squat rack I'm doing squats off of sawhorses. I'm not comfortable yet using a weight that loads that heavy with this limitation. I'm getting more comfortable with the set up and may be able to increase the load and lower the reps.

**Because I'm not able to load the squat as heavily as Rippetoe would like I'm making up for it by doing a few sets of RDL's. RDL's provide the eccentric portion that is absent a conventional deadlift. I have to use an even number of sets to keep stimulus on each hand as I use a mixed grip.

***I'll start trying to work a progression towards being able to do power cleans. I'll work on front squats (to get comfortable with the landing position), hang cleans, etc. with light weights until I feel comfortable doing a power clean. But until then Speed Deads is the best substitute I can think of.

****This is the closest that I can come to creating an approximate load that is comparable to bench press. I can progress them with weight (I have a weight vest), elevated feet, etc. It's not bench press. But, they're still pretty good for you!

Other Notes: I'd really like to have more upper body pulling and I'm very tempted to add a few sets of pullups/chinups, or rows.

Thoughts? Suggestions? If I can't do Starting Strength exactly as its written up, is this an OK substitute?

06-15-2009, 10:32 PM	#5 (permalink)
chaddukes Will Deadlift for Food! Join Date: Jan 2009 Location: Maryland Posts: 874	I'll be getting the book whether I do the program now or not. But, right now money is very tight with a newborn at home. It would be irresponsible for me to go out and spend anything that wasn't absolutely necessary. I don't know when I'll get the book, or build/buy a bench/squat rack. If I can manage to get the book, and the equipment I'll do Starting Strength. I hate taking the pessimistic approach, but if I assume that in 8 weeks or so when I hit 12% BF I don't have what I need, where does that leave me? I read the FAQ and they make it very clear that a squat rack is a necessity. And, obviously you can't bench without a bench. I may not even have a partner! So....I'm not going to sit on my ass wishing....I'm going to do what I can. Can I follow the spirit of the program if not the letter? It seems that the basic idea is a concentration on the big classic lifts, high frequency, and relatively low volume. The intensity is the main means of progression. Given all of this, would the following work until I have the equipment I need: Workout A Squat 3x10* One Arm Pushups 3x5 each side** Romanian Deadlifts 4x5 Workout B Squat 3x10* Military Press 3x5 Speed Deads 5x3*** Not having a squat rack I'm doing squats off of sawhorses. I'm not comfortable yet using a weight that loads that heavy with this limitation. I'm getting more comfortable with the set up and may be able to increase the load and lower the reps. Because I'm not able to load the squat as heavily as Rippetoe would like I'm making up for it by doing a few sets of RDL's. RDL's provide the eccentric portion that is absent a conventional deadlift. I have to use an even number of sets to keep stimulus on each hand as I use a mixed grip. I'll start trying to work a progression towards being able to do power cleans. I'll work on front squats (to get comfortable with the landing position), hang cleans, etc. with light weights until I feel comfortable doing a power clean. But until then Speed Deads is the best substitute I can think of. **This is the closest that I can come to creating an approximate load that is comparable to bench press. I can progress them with weight (I have a weight vest), elevated feet, etc. It's not bench press. But, they're still pretty good for you! Other Notes: I'd really like to have more upper body pulling and I'm very tempted to add a few sets of pullups/chinups, or rows. Thoughts? Suggestions? If I can't do Starting Strength exactly as its written up, is this an OK substitute?