Purchase Starting Strength?

[bsf]

I have strength trained for ~15 years, but inefficiently. Going forward, I want to fix that. My goal is general physical preparedness. Expounding on that, I do not want my physical fitness to be a limiting factor when engaging in physically demanding, sporting competition with the younger crowd; I am 37 now. I very much enjoy being capable of intense physical labor when required: throwing bundles of shingles around; dragging deer carcasses up hills; etc. Physical fitness for combat is also a requirement. Earlier this year I began regular “martial arts” training, and the value of physical strength there is undeniable.

I am trying to devise a more efficient strength training plan. It is becoming clear to me that I should be utilizing all the basic compound lifts. I squat and press (flat & overhead) but have never even done a plain old deadlift or power clean. I need to develop or improve technique for ALL 5 of those lifts.

For my application, is the book worth the expense and time?

[BearClaw Bigsby]

the book is good starting point for learning correct squat, bench, and deadlift techniques. If I remember correctly, it doesn't touch on complex lifts (ie, OHS, Snatch, C&J) because they are so technical and would probably be dangerous to learn them from reading a book.

My work recently hired a certified strength coach so I am fortunate enough to receive free, professional training on those lifts. I read the book, and learned a little, but nothing could replace in person coaching from someone who knows what they are doing. It seems like weekend oly lifting seminars cost about $1000, but are well worth it IMO. Your lifts will go through the roof and you will spend less time sidelined by injury.

SS does have a pretty good programming chapter

[Chuc]

Depending on your body structure and build, complex/compound lifts take time to develop. I am of the opinion that too many people try to lift beyond their actual capabilities and end up hurt. Power cleans, clean and jerk, and snatches should really be done after squats, push presses, and deadlifts are done for a few months first. In other words, get your power doing the partial excercises before adding them up for the compounds. If you do snatches wrong, you end up with a ruined back. If you clean and jerk wrong, you end up with a ruined back. If you do power cleans or power snatches wrong, you end up with a ruined back. I am no power lifter, but I do the 'power lifting excercises' almost daily. I use lighter weights than I used to since the car accident. I am 44 and find these excercises very beneficial for my overall fitness more so than the regular push and pull stuff you see guys do at the gym. Lots of info on Bodybuilding.com under "ecercises". Just don't attempt them without a knowledgable and competent person guiding you.

[Hizzie]

Outstanding books. Even though the 1st and 2nd editions carry the same name the 1st edition was written for coaches and the 2nd, expanded, edition was written for the athlete. The video Rippetoe made is very good too. He shows the basic exercises using late teens to grandma/grandpa, short, tall, skinny and muscular in nearly every combination. I pimp the book/video at the gym to newbies regularly.

Of course I understand that times are tough. While it not a substitute for the book there is an very good online write-up here: http://forum.bodybuilding.com/showthread.php?t=998224

I used Rippetoe when I had 14yrs of lifting experience. It was 12 weeks well spent preparing me for more demanding training. I kept an online journal here: http://forum.bodybuilding.com/showth...ghlight=Hizzie Keep in mind that was BEFORE I got hit by a CVPI doing 35mph. Doc said squats are why my femur wasn't shattered.

Good luck.

[bsf]

I won an eBay auction for a new 2nd edition @ $24 shipped. Already read through half kethnaab's Guide to Novice Barbell training. Thanks for the replies.

[Hizzie]

So how are the workouts coming? Squating 3xweek is tough at first.

[bsf]

I am not actually doing the starting strength program currently. I have just started reading the SS manual. Also, I have spent quite a bit of time reading about Wendler’s 5-3-1 program, specifically the BBB variation. Not certain what I will decide. In the interim I will continue with my split training, and try to refine technique on the 4 core exercises. I never realized how atrocious my squat was. Lots of good info on the squat in the first chapter of SS.

[Hizzie]

I am not actually doing the starting strength program currently. I have just started reading the SS manual. Also, I have spent quite a bit of time reading about Wendler’s 5-3-1 program, specifically the BBB variation. Not certain what I will decide. In the interim I will continue with my split training, and try to refine technique on the 4 core exercises. I never realized how atrocious my squat was. Lots of good info on the squat in the first chapter of SS.

Stop kicking the tires and take it for a ride. You already have the basic template. Do your strength testing and start @ 70%. Best way to improve squat form is dropping the weight down and just doing it. Even if you have to start @95lbs (or less) for workout 1.

[bsf]

Stop kicking the tires and take it for a ride. You already have the basic template. Do your strength testing and start @ 70%. Best way to improve squat form is dropping the weight down and just doing it. Even if you have to start @95lbs (or less) for workout 1.

I have already dropped my working weight for squats to 1xBW to work on technique. It is going to take a while to fix it. I think I currently lack sufficient flexibility up top to achieve “optimum” grip. Have a real hard time keeping my wrists straight and hands on top of bar with a narrow enough grip to maintain good upper trap/posterior deltoid tightness. Lots of other stuff also, and not just with squats. I am reminded of an article with Wendler where he talks about focusing on long term goals; years not weeks. I will still be strength training 30 years from now if still sucking air. It is not like I am loosing any appreciable strength while improving technique.