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May 2, 2008
Starting Strength Training Template
Nicole performing deadlifts at the Basic Barbell Certification in Santa Cruz last fall
This is the first of what may be many entries on the implementation of Mark Rippetoe's Starting Strength programming template for strength training.
In this first entry, I'm providing a sample warm-up progression that Rip outlines in his book (along with Lon Kilgore) Starting Strength.
Warm-up sets are critical, not only because they warm your muscles up for the coming work sets, but because they are an opportunity for you to grease the groove and create the correct motor recruitment patterns for a given lift. This neurological aspect of weightlifting is just as important to warm up as the muscles performing the lift.
Each of the warm-up sets below is for a specific work-set weight for each of the five basic barbell lifts (e.g., 225# for back squat). In this template, three work sets of five reps are performed for the back squat, the bench press, and the shoulder press. The deadlift is performed for one work set of five reps. The power clean, on the other hand, is done for five work sets of three reps.
In all cases, the weight is held constant for all work sets. In other words, you don't increase the weight from one work set to another (of course, in this template, this isn't an issue for deadlift since it's only done for one work set).
So even though you may not be doing work sets at the poundages in the example below, you can still take away from this the general approach to use in determining your warm-up progression.
So without further ado, here is a sample warm-up progression for all five of the basic barbell lifts. This is directly from Starting Strength.
[Quick note on notation: You'll see three sets of numbers separated by slashes below. This refers to poundage/reps/sets. So for example, if you see 45/5/2, that means you'll be doing forty-five pounds for two sets of five reps.]
Back Squat
Warm-Up Sets
45/5/2
95/5/1
135/3/1
185/2/1
Work Sets
225/5/3
Bench Press
Warm-Up Sets
45/5/2
85/5/1
125/3/1
155/2/1
Work Sets
175/5/3
Deadlift
Warm-Up Sets
135/5/2
185/5/1
225/3/1
275/2/1
Work Sets
315/5/1
Shoulder Press
Warm-Up Sets
45/5/2
75/5/1
95/3/1
115/2/1
Work Sets
135/5/3
Power Clean
Warm-Up Sets
45/3/2
75/3/1
95/3/1
115/2/1
Work Sets
135/3/5
So that does it for structuring your workout.
In my next entry, I'll throw out some options (because there are many) on how to integrate this program within CrossFit, as well as explain how the five lifts are worked in conjunction with one another.
Post any questions about this template to comments.
Posted by Mike Minium at May 2, 2008 11:16 PM
Comments
Thanks Mike! Nice intro. Is there starting target work set weight for each, ie 80% of max single? and then, do you increase work set weight by a specified amount each session? Can you put a copy of this template on the wall? Looking forward to your next posts.
Posted by: Amy at May 3, 2008 11:43 AM
Audra-
Sick time on Murph. I'm not gonna lie, that makes me a little moist.
Brandon, not a bad time either. I was pretty impressed when I saw it was with a vest, then Mike sent me this photo of you doing Murph yesterday and I realize the vest isn't exactly what I was thinking.
I'll agree w/ whomever noted yesterday that these posts are "not classy". I think thats why I enjoy them so much.
Posted by: Nabil at May 3, 2008 3:14 PM
mike and/or nicole... could you possibly talk a little about diet in the coming posts as it relates to starting a strength program? what are some options other than rippetoe's gallon of milk/day prescription? is the price to pay for getting stronger(building muscle) the gaining of proportional body fat in the short run? would love to hear what those who've done a SS program have to say and from those that recently returned from the BB cert in reno. thanks...
Posted by: edgar at May 3, 2008 3:25 PM
Ooops. Forgot to post the link to the photo. Here it is.
Posted by: Nabil at May 3, 2008 3:29 PM
Nabil you are banned from using the word moist!!!!!!!
Posted by: Tamara at May 3, 2008 6:05 PM
Audra (and B&B), YES! That is half my time - hehe
Edgar - You'd look cute w a little chub ;)
Mike - This post gives me a bit of a headache...
Nicole - Hot pic!
Posted by: Robyn at May 3, 2008 6:50 PM
"Osama Bin Shoppin" - nice
Edgar - there are several threads on the main site Nutrition Message Board regarding what to eat while doing SS... you might want to check it out.
Posted by: Robyn at May 3, 2008 7:00 PM
Does the gallon of milk a day work because of the high concentration of fat and protein, or is it the high concentration of Bovine Growth Hormone?
Inquiring minds want to know!
Milk makes baby cows get big in a hurry too...
Posted by: Allen at May 3, 2008 7:59 PM
Nabil,
Are you ever going to actually work out at CFO again? What if we put aero bars on Nicole's stationary bike...than would you come?
Posted by: daniel at May 3, 2008 8:51 PM
A few thoughts about the starting strength program:
- Building momentum is key. Start with a weight that is manageable. Your goal is to make the targeted jumps each wo. ie- 5# each day on the squat/deadlift and 2.5# on the press. If you start with an eye bulging (yes Nabil, i said bulging) weight you will quickly miss your targeted jumps. The first two wo.s will be about finding your starting point depending on your experience.
-Recovery. This program is all about adaptation so you can make those targeted jumps. Stress, overtraining, lack of sleep and unfocused nutrition lead to missing targeted jumps. Its been very hard for me to decrease time in the gym to be ready for my lift days.
-For whatever its worth I don't drink milk. My two friends who are also on this program do drink the milk and have not made any more gains than I ( except for a little more tread on the tire). Milk makes me fart and I am starting to learn that girls don't like farts. I have put 30# on my squat work sets since 4/2/08 from 245 to 275 (today), about 20# on my bench and press. I am now making 2.5# jumps on the press and have missed my targeted squat weight 2 times but am still making 5# jumps each wo. I attribute the misses to the stress and lack of sleep that comes from the paramedic internship.
- I have a lot to say about this topic if you haven't noticed. I will be coaching on Wed nights now and would love to talk about SS then.
Posted by: Lau at May 3, 2008 9:12 PM
thanks robyn, i was afraid you were going to say that... :( tho i did hear crossfit characterized by "this is fitness, not vanity." yeah right...
Posted by: edgar at May 3, 2008 10:05 PM
I actually put in a pretty lengthy response earlier today, but it is waiting in a moderation queue somewhere and I rather doubt that it will see the light of day in time for anyone to be interested in reading it. Oh, well.
Posted by: TomC at May 3, 2008 11:42 PM
Anyone have a copy of SS I can borrow for a couple of weeks? Thanks.
Posted by: Amy at May 4, 2008 4:06 PM
Brandon, can I borrow your Osama Bin Shoppin vest for the next Murph? It looks a whole lot breezier and more stylish for spring than that sweaty hot black number they have at CFO.
I figure the breeziness alone will take at least a couple minutes off my time, plus being chased by the local hoods on the runs, fearing for my life, will help take my mind off the pain.
Posted by: Allen at May 4, 2008 7:45 PM
Mike, how do you divide up the five exercises? If you only do deadlift and bench does that mean you still only do one work set for deadlift? Seems strange.
Posted by: Tim at May 7, 2008 4:22 PM