Strength Training – Starting Strength

I’ve started doing the Starting Strength program by Mark Rippetoe. The program is described in Rippetoe’s book, Starting Strength: Basic Barbell Training 3rd Edition. The program is intended to be done by people who are beginners to strength training.

Starting Strength Program

The Starting Strength Program consists of a linear progression where the weight you lift is increased every single time you lift. The program is performed 3 times per week.

I did the program starting at bar weight and am now increasing by 5 lbs. I am expecting that the rate will slow down. I do the lifts twice a week on the day before my CrossFit rest days (which are Thursdays and Sundays). I am lifting on Saturdays and Wednesdays in my home gym.

The Lifts

There are four lifts which are performed in alternating patterns. The four lifts are:

  • Back Squat
  • Bench or Overhead Press (on alternating days)
  • Deadlift

Back Squat

CrossFit places the bar high on the back. Starting Strength places the bar lower on the back.

Bench Press

This is just what you remember from your high school gym.

Overhead Press

This is rarely performed at my CrossFit box. We are usually told that any S2OH (shoulder to overhead) movement is allowed and that usually means a push press or a jerk press.

Deadlift

We do the deadlift at my CrossFit from time to time but not often enough to progress in the lift.

Hiring a Coach

It’s very smart to get good at lifting form before attempting heavy weights. This is necessary to avoid injuries. Starting Strength has a couple of ways of getting help with your form.

My Videos

Here’s my Starting Strength videos on YouTube. Don’t use my lifts as examples. I am still learning.

 

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