[quote]rabidshrimp wrote:
I know how much it has been stressed that the book has to be purchased… but I was wondering what I would be missing out on if I used the information from this forum to do this workout rather than getting the book. It seems the guidelines have been set out pretty clearly on this topic from what i just skim-read and I have experienced friends who can help me with form issues.[/quote]
Its more of the detailed descriptions of proper form on the lifts that are in the book.
[quote]Mom-in-MD wrote:
I’ve been doing the WS4SB for a few months and was looking to change things up slightly… I’d be happy to let you all know how it goes… :)[/quote]
Definitely do. It’s always awesome when a woman starts lifting heavy (or even heavier, since you’ve been doing WS4SB) and kicking ass.
[quote]rabidshrimp wrote:
I was wondering what I would be missing out on if I used the information from this forum to do this workout rather than getting the book.[/quote]
The opportunity to financially compensate Coaches Rippetoe and Kilgore for providing the information. 
[quote]rabidshrimp wrote:
I know how much it has been stressed that the book has to be purchased… but I was wondering what I would be missing out on if I used the information from this forum to do this workout rather than getting the book.
It seems the guidelines have been set out pretty clearly on this topic from what i just skim-read and I have experienced friends who can help me with form issues.[/quote]
Pop Quiz:
When squatting, should your head be up or down?
Chances are, you said up.
Chances are, your friends said up.
Chances are, you need the book.
And that’s just one small point. I’ve yet to see anyone incorporate a proper hip drive into their squat at my gym. Most don’t even know what that is.
Anyone can do anything and get bigger, for a brief period. Rip mentions in his interview that a complete novice can go for a bike ride and get a bigger chest. But as you progress, you’ll hit plateaus.
Everyone will, there’s no escape. Rip explains how to advance beyond them, in a simple, systematic fashion. Simply changing routines every time you hit a slump is terribly inefficient way to address plateaus.
My honest recommendations would be:
Once you know what you are doing, training becomes very simple, straightforward, and productive. You can then take all that time spent online searching out the shiniest new routine, and use it to chase girls, make money, enjoy life, and not be duped into buying snake oil supplements.
And I think I’ll take my own advice here.
Good luck everyone.
Best,
Flux
That’s true! But I’ll use the time to chase my kids around and make gluten free cookies, lol!!
[quote]anom1k wrote:
Hey ninja boy, I was unclear.
It wasn’t really Berardi’s diet, it was the diet plan that Eric Cressey used for his book maximum strength using the guidelines from precision nutrition. Also, how did you make those calculations?[/quote]
Protein and carbs contain 4 calories/gram, fat contains 9 calories/gram. Ninjaboy made a slight error, 90 grams of fat = 810 calories so your total is 2474. As long as your basic nutrition is sound, and it would be if you’re following PN principles, you can add all the milk you need to get the results your looking for.
Otep, great thread. I just discovered it today.
Stu
hey stu,
Thanks a lot, it’s all good now, my calories are now where they need to be, and I can notice the difference in the gym in terms of both strength and overall energy. Milk’s not a problem for me so I don’t actually have to eat that much more.
I really appreciate the link that was posted(the wikia one) We are strapped for cash right now, so I’m using it til I can get the book…
I chose the Onus Wunsler Beginner Program…can’t wait to get started!!
Please don’t bonk me on the head for asking this, but how do you do warm up sets for the deadlift with an empty bar?
Plus, it says to alternate the dl with the powerclean…is that doing one rep of a dl and then doing one rep of a power clean?
ducks don’t hurt me!!
[quote]mom-in-MD wrote:
Please don’t bonk me on the head for asking this, but how do you do warm up sets for the deadlift with an empty bar?
Plus, it says to alternate the dl with the powerclean…is that doing one rep of a dl and then doing one rep of a power clean?
ducks don’t hurt me!! [/quote]
You can warm up by going through the deadlift motion with an empty bar. Practice the proper form several times and then as some weight and do it again. Depending on how heavy your work set is, you may want to do that 2 or 3 more times. I’m not sure where it says to alternate pc and dl but the basic program is:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
Workouts A and B alternate on 3 non-consecutive days per week.
You don’t alternate by reps, you alternate by workouts.
Stu
[quote]fluxboy wrote:
My honest recommendations would be:
How do you ask Rip questions? I have heard other people say the same thing, but I really don’t know where you can contact him.
looks like a good programme and i am definately going to try it as soon as i can get back into lifting after a knee arthroscopy. Would SS still work squatting about half of usual until knee fully heals? Also the original programme looks like it lacks sufficient training for the back, abs and arms? would you add in any auxilaries e.g. chins and sit ups.
[quote]fisch wrote:
fluxboy wrote:
My honest recommendations would be:
How do you ask Rip questions? I have heard other people say the same thing, but I really don’t know where you can contact him.[/quote]
You can contact Rip though strengthmill.com but I don’t know how you would know this unless you asked.
strengthmill.net/forum/forumdisplay.php?f=36
That’s why internet forums are so valuable. fluxboy thinks he knows it all and it’s really annoying to those of us that really do. 
[quote]stuward wrote:
mom-in-MD wrote:
Please don’t bonk me on the head for asking this, but how do you do warm up sets for the deadlift with an empty bar?
Plus, it says to alternate the dl with the powerclean…is that doing one rep of a dl and then doing one rep of a power clean?
[/quote]
There’s a good, looks anyway I have no experience using it yet, spreadsheet on the SS wiki that has a warm up routine in it that relies on input from you base stats.
http://files.filefront.com/Ripptoexls/;11523191;/fileinfo.html
Uploaded it onto filefront, I left my numbers in and i have had to add to a column for kgs as I am in the uk.
So I’m using the Starting Strength plan…and for newbs (like me) it’s so damned useful. It’s so easy to get lost in the gym – not knowing what works, what doesn’t. Everyone giving you their opinions that are all contradictory…
Anyways, I’m squatting 215 (yay! I started at 145). I weight 170 and am 5’9". I realize I’m not very strong but I really focus on my form (ripptoes online videos are fantastic). Okay, rambling here.
So I’m at 215 and really struggling now. Close to fail the past few sessions on my squat. What I’m wondering is that I’m also doing HIIT for the first time in my life on off days. I’ve never done these before, so they are killer (10 intervals).
I’m worried that I’m burning out my legs (sorry, don’t know the terminology) because they still feel fatigued when I go in to lift the following day
My ultimate goal is to look good nekkid (reduce the last 2 inches on the waist line)…so people suggested HIIT. Should I be stopping these for a while? Keep going?
Suggestions?
I am going to have to hit you with a few questions before anyone is going to be answering:
Amount of kcals you consume (protein grams especially)
How much HIIT and when?
How many hours sleep you getting?
I’m getting about 2400 calories in a day. This is up the past few weeks from 1800. I’m on Berardi’s Metabolism plan. Protein – generally about 150-170 grams.
Sleep…oi. Usually around 6-7. Sometimes 8 if I’m lucky (I have kids…so, well, they kind of makes things tough).
HIIT is on my off days. So I do it three times a week (with Sundays being complete rest). I do 30 seconds high, 90 seconds low for 7-10 sessions. So I’m done in like 20 minutes. But surprisingly (surprisingly for me because I used to bike everywhere) these HIIT take a lot out of me.
Ah
You most likely need about 2500+ with at least 180g pro, spread 5 meals throughout the day.
Cut HIT maybe to 2 days, till you unstall, so
A/Hit/B/Hit/A/Rest/A/Rest
Imagine by doing weights that you are making yourself go faster to go faster you need more energy (according to einstein) so you need to eat more to fuel yourself as you get bigger/stronger.
btw i am not qualified
[quote]luthar28 wrote:
I’m getting about 2400 calories in a day. This is up the past few weeks from 1800. I’m on Berardi’s Metabolism plan. Protein – generally about 150-170 grams.
Sleep…oi. Usually around 6-7. Sometimes 8 if I’m lucky (I have kids…so, well, they kind of makes things tough).
HIIT is on my off days. So I do it three times a week (with Sundays being complete rest). I do 30 seconds high, 90 seconds low for 7-10 sessions. So I’m done in like 20 minutes. But surprisingly (surprisingly for me because I used to bike everywhere) these HIIT take a lot out of me. [/quote]
You weight 20 lbs more than I do, and you’re eating basically my required daily maintainence level of calories. I’m 150 lbs and I’m trying to get around 3200 - 3500 calories a day, especially on workout days.
Eat more food, unless you’re not bulking, in which case, I appologize for not catching that part if you discussed your goals.
[quote]BoS wrote:
You weight 20 lbs more than I do, and you’re eating basically my required daily maintainence level of calories. I’m 150 lbs and I’m trying to get around 3200 - 3500 calories a day, especially on workout days.
Eat more food, unless you’re not bulking, in which case, I appologize for not catching that part if you discussed your goals.[/quote]
I don’t know if I’m bulking. Basically, I’d like to add muscle, get rid of fat. Get more toned (sorry, cut fat). Basically, look good.
Which is why I don’t want to eat too many calories (and yes, you’re right – according to Berardi, his diet has another protein shake in there…which I’ve been omitting because it just seemed excessive).
I guess I’m wondering really – is this a nutrition problem, or a workout problem (maybe drop the HIT?).