Doing Starting Strength after weight loss: Some Concerns
Hello Folks,
I'm getting closer and closer to my weight loss goals. I suspect I'll be there in about 6-8 weeks. Afterwards I'm looking to start a program to increase strength. Starting Strength has been recommended for me. I haven't bought the book yet, but I've been reading up on the program and I have a few concerns.
Little back ground:
34 years old.
5'10"
176lbs. (Down from 245)
Been training for about 8 months. But, I had very limited equipment so I've been doing the best that I can with what little I had and slowly aquiring more equipment.
As of right now I don't have a squat rack, though I intend to build one from 4x4's, 2x6's, and heavy iron pipes.
I may, or may not have a training partner for this program. I have a friend that I often workout with but I'm not sure that he would want to do this program. So, I may not have a spotter.
I have a fairly sedentary job, and three kids. This makes my non-training life a little less active than I'd like.
Concerns:
Squats three times per week? Yeesh!
Only three sets of Deadlifts over a two week period?
Bench Press, Military Press.....where's the upper body pulling?
No unilateral work?
Power Cleans: I've never done them, and I hear that its not ideal to try to learn without a coach (which I can't afford).
I have no doubts that this program works. I'm certainly not trying to say that I know better than Rippetoe....no way. But, I'm concerned that this program may not be the best for me, or my situation.
He addresses all of those questions in the book - including why he considers those the core exercises and why he uses the novice program that he does and when he thinks acccessory exercises should be added.
The book is largely how to perform the movement and why to do it - the little novice program that he mentions at the end is an example that he uses with his starting lifters. It isn't a book about the routine.
Try the FAQ at the Starting Strength Wiki - it isn't Rippetoe but the guy answers as he would for the most part. And most of your questions are there. And then if you have more questions, you can ask Mark in his forum at strengthmill.net or the archives there might give you some insights (over there, they really like you to have read the book first )
Concerns:
Squats three times per week? Yeesh!
Only three sets of Deadlifts over a two week period?
Bench Press, Military Press.....where's the upper body pulling?
No unilateral work?
Power Cleans: I've never done them, and I hear that its not ideal to try to learn without a coach (which I can't afford).
I did a version of Starting Strength and put it on my training log. I also had no idea how to do power cleans and felt that i really wouldn't master them without a coach. So instead I did substituted chins and pull-ups, which was taken from Practical Programing (another Rippetoe book).
For me, I made great progress on the program, but the three times a week squats were too much on my knees. I don't have the greatest knees (lots of crepitus) and before long, it caused one of my knees to swell. It was probably entirely from overuse (again my knees aren't great and there have been plenty of people who have done this program without a problem). So it depends on you really.
As for the deadlift once a week, that's all you need as long as you do a low bar squat.
As for the pulling, you get a back workout with cleans (or chins if you decide to switch) and deadlifts.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
I did a version of Starting Strength and put it on my training log. I also had no idea how to do power cleans and felt that i really wouldn't master them without a coach. So instead I did substituted chins and pull-ups, which was taken from Practical Programing (another Rippetoe book).
For me, I made great progress on the program, but the three times a week squats were too much on my knees. I don't have the greatest knees (lots of crepitus) and before long, it caused one of my knees to swell. It was probably entirely from overuse (again my knees aren't great and there have been plenty of people who have done this program without a problem). So it depends on you really.
As for the deadlift once a week, that's all you need as long as you do a low bar squat.
As for the pulling, you get a back workout with cleans (or chins if you decide to switch) and deadlifts.
They note in the book that if you perform the Deep Squats properly, there should be no burden on your knees. You might want to recheck your form.
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?
A thought on getting the most bang for your equipment buck: check craigslist (or the bargain newspaper) for used weights, benches and the like. Good luck!
According to Rippetoe, the spirit of the program is the letter, especially with respect to the squatting and cleaning. Go check out his site on strengthmill.net. People ask this question a lot, and his answer is invariably, "You can't do Starting Strength without a squat rack. Period." Buying the book is definitely worthwhile, though, because it is mostly about how to perform the lfts.
If you want a premade program, Pavel's Power to the Power uses no equipment other than the bar and plates. dragondoor.com has a good forum supporting it, although most of the folks are into kettlebells. dos Remedios book, Power Training, is essentially a flexible training template rather than a "program." You'd probably do something like clean, front squat, rdl, military press, oapu, and planks using his approach.
Doing Starting Strength after weight loss: Some Concerns
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