Mark Rippetoe's Starting Strength

[36drew]

In your opinion, would it be suitable for an intermediate lifter?

 

[Jim Ouini]

If you're talking about the book I think it'd be suitable for anybody. I remember a quote from one of the previewers who had a 600+ lb deadlift and he said he learned a few things.

It's a great book, I go back to it often.

 

[36drew]

Actually, I am refering to the program.

 

[Cynical Simian]

Then you're referring to "Mark Rippetoe's 3x5". And it probably depends on how the person has arrived at what you're calling "intermediate" status. If he's been dicking around with a ton of machine/isolation work and bodypart splits for a couple years, yes. For somebody who's been pushing those compound lifts for a while, something with less aggressive increases (Linear 5x5) would be more appropriate.

 

[36drew]

Then you're referring to "Mark Rippetoe's 3x5". And it probably depends on how the person has arrived at what you're calling "intermediate" status. If he's been dicking around with a ton of machine/isolation work and bodypart splits for a couple years, yes. For somebody who's been pushing those compound lifts for a while, something with less aggressive increases (Linear 5x5) would be more appropriate.

Well, for example, here was todays workout:

Squats
135x10, 185x10, 225x10, 185x10, 135x10

Chinups
Bw x 5,5,5,5,5

Standing Shoulder Press (Bar to upper chest)
135 x 6,6,6

BB Curls
95 x 8,8,8

Decline Crunches
Bw x 20,20

I haven't really truely delved into periodization yet and I was thinking that Mark's program could be a good way to start. Just run the 3x5 for 4-5 weeks, starting off conservative and adding weights. Then when I hit the wall just drop to 2x3 and continue adding weights until I can't anymore. Doesn't seem to complicated I don't think?

However, can someone explain the difference between linear and non-linear periodization?

 

[Cynical Simian]

Dave Tate has a two-part article over on T-Nation explaining Western (linear) and conjugate periodization.

The short answer on periodization is that if you don't need it yet, don't dilute your training by adding it. I've said it before: everyone incorporates periodization implicitly by managing fatigue with lighter periods, whether in reramps, program switches or whatever. There's nothing wrong with going into a program with a plan for how to handle stalls, but don't sacrifice progress by saying "it's week 5, I need to deload even though my lifts are still going up." It sounds like you won't be doing that since you mentioned waiting until you hit the wall, but it warrants mentioning. As for what program to use, you might be at a level where you won't be able to add weight at the rate the 3x5. Like I mentioned before, if you haven't run a close-to-cookie-cutter version of the Linear 5x5 before, that might be a better choice as a tool for learning about fatigue (and getting stronger, of course ).

 

[36drew]

Dave Tate has a two-part article over on T-Nation explaining Western (linear) and conjugate periodization.

The short answer on periodization is that if you don't need it yet, don't dilute your training by adding it. I've said it before: everyone incorporates periodization implicitly by managing fatigue with lighter periods, whether in reramps, program switches or whatever. There's nothing wrong with going into a program with a plan for how to handle stalls, but don't sacrifice progress by saying "it's week 5, I need to deload even though my lifts are still going up." It sounds like you won't be doing that since you mentioned waiting until you hit the wall, but it warrants mentioning. As for what program to use, you might be at a level where you won't be able to add weight at the rate the 3x5. Like I mentioned before, if you haven't run a close-to-cookie-cutter version of the Linear 5x5 before, that might be a better choice as a tool for learning about fatigue (and getting stronger, of course ).

Cool post man. Thanks for the reply. Now i've got some decisions to make. I swear it shouldn't be so hard to decide on what program to run but I bet i'll change my mind 10x before I decide.

 

[fallingeggs]

if you are doing atf squats at 225x10, i would say you should be good with the 5x5.

 

[36drew]

if you are doing atf squats at 225x10, i would say you should be good with the 5x5.

Yup, they are ATF. I was asking my gf yesterday at the gym if she thought I was going done far enough. Her response "If you go down any further your ass will be touching the ground". It was a bit of an ego boost.