Starting Strength Primer

Since there's been a lot of talk about Starting Strength (SS from here on out) and Wendler on this blog, I figured I'd write a summary of it, and share some insights I've noticed since following it for the last year or so.

I. INTRO

I started SS back in April of 2010 because after doing about a month of crossfit, I realized that I wasn't strong enough to do some of the strength based workouts as RX.  I then decided to dedicate some time to get my strength up and basically got addicted to the improvements I was seeing.  I'll probably keep strength training (almost exclusively) for the forseeable future.  In strength training, beginners will generally see the fastest gains because they're so far from their genetic potential.  SS is designed to eke out these "beginner gains" as quickly as possible.  The main idea is to add weight after each workout, so it's aptly called a linear progression program.

II. THE PROGRAM

The SS program is very simple.  Generally it's designed around a few major principles:
- 3 sets of 5 for most exercises, 5 sets of 3 for technique based movements, 1 set of 5 for deadlifts.
- It's generally accepted that 1-3 reps are for pure strength, 8-12 reps are for hypertrophy, and something in the middle is a compromise between the 2.  Thus SS uses 5 reps.
- Back Squat every day.
- Some sort of press every day
- Some sort of pull every day
- Acceptable press movements: overhead press, bench press (barbell)
- Acceptable pulls: Power cleans, pullups, chinups, deadlifts

A very common interpretation of this (and the program that Mark Rippetoe, the author, recommended one of his trainees) is as follows:

Workout A:

Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B:

Squat 3x5
Press 3x5
Power Clean 5x3

Workout A and B alternate, and since the program is 3 times a week, you'll have something like ABA on week 1, BAB on week 2, etc etc.

Some people will take out power cleans, and replace them with chinups/pullups.  I ran that version for the first 6 months or so.

III. THE FIRST WORKOUT

So for the first workout, you basically learn the movement, and progressively add weight until the bar speed slows a little.  With this weight, do 3 sets of 5, and that's the first workout.  Each workout thereafter, you will add weight to your previous work weight IF you were able to accomplish all 3 sets of 5.  For squats and deadlift, this will be 5-10lbs, and for the bench press and press, this will be 2.5-5lbs.  Micro plates will be useful for this; I got some 1/4,1/2,1 lb plates for this purpose.

Some lifts will progress slower than others, and it depends on anthropometry among other factors which lifts you will be better at.  For most people, the best lift will be the deadlift, then the squat, then bench, and finally press.  I have really short legs and a long torso, so my lifts are kind of wonky.

IV. PROGRESSION

If you're able to finish all 3 sets of 5 with decent form, then you will add weight for the next workout.  For example, if I'm squatting 225lbs, and I complete all 3 sets of 5, then the next time I'll be doing 230lbs.  This continues until you fail a workout in that you get less than 15 reps.

If you get 12 or more of the 15 reps, then just try again next workout.  If you get <12, then you should try to figure out what went wrong.  If your diet and rest have been spot on, then maybe you're overtrained.  Otherwise fix whatever was wrong and try again.  If you get something like 5/2/3 or something wonky, you probably just didn't rest enough between sets.

If you get stuck for 3 workouts in a row and your diet/rest is as good as you can get it, then it's time for a reset.  Generally, you should take away at least 10%, so if you're stuck at 250, then do 225 for the next workout, and work your way back in 5 lb increments.  When you reset twice, then your linear progression with SS is probably near the end, and you should look for a more advanced program.

V.  MY EXPERIENCE

Anyway, I began this whole thing in April of 2011, and my starting weights were:

Squat 155lbs
Bench 155lbs
Deadlift 185lbs
Press 85lbs

These are probably above average starting numbers because I had been working out for a few years (doing the usual bullshit bodypart split routine without really getting any results).

At first, I honestly didn't really follow the program that well, and probably skipped at least 1/3 of all workouts, but I still made progress.  After August or so, I started to take it more seriously, and probably rarely missed a workout since then.  I also did a lot of reading/watching videos to perfect my form, and even resetted a couple of times to fix form issues.

My lifts by mid Jan (these are 3x5 #s):

Squat 345lbs,
Bench 230lbs,
Deadlift 345lbs,
Press 135lbs.

Coincidentally, I got stuck when I decided to start cutting some weight, and I stopped running a calorie surplus.  I shifted to Texas Method for a while (I won't go into it here, maybe next time, but basically it's an intermediate program), but then I thought maybe I had some more beginner gains to make.  I then upped my calorie intake again, and started back on linear progress.

As of 4/19/12, my 3x5 weights are:
Squat 375lbs
Bench 245lbs
Deadlift 365lbs
Press 150lbs.

Squat 1rm is around 425, deadlift 415.  My goal right now is a 500lb squat and 500lb deadlift by the end of the year.

VI. TIPS

- Make sure your form is PERFECT.
- Invest in a belt, but you should wait until you've been on the program for a few months
- Invest in chalk
- Get some weighlifting shoes.  They will make your squats magical.
- Watch your rest and eating.  They are VITALLY important.  Case in point.  Those #s I just posted were completely correct on 4/19 when I weighed about 193.  I went out of town for a weekend and ate/rested like shit.  I was 188 when I came back on 4/22.  On 4/24 I tried to workout and could only squat 365 for a set of 3.  REST AND NUTRITION ARE VERY VERY IMPORTANT.
- If you plateau, eat and rest more.
- You can rest as long as you want between sets.  I'm probably around 7 minutes between heavy sets of squats.
- Work on mobility (check out mobilitywod.com).