January 06, 2025
YMMV Edition
On Starting Strength
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How Programming Works –
Rip discusses how effective and efficient programming is based on structuring progression based on how quickly the lifter can add weight to the bar. All lifters begin as novices, making the novice linear progression the universal program until diminishing capacity for adaptation forces slower progress and a shift to more complex program organization. -
Training and Dogs by Jim Steel –
I was proud of myself yesterday. I was proud of myself for training when I didn’t want to. I was showing tremendous weakness and I was full of excuses. My first excuse was that it’s hunting season… -
How to Warm Up for Chins –
Rip runs through a warm up protocol for chins to prepare the body for the training sets. A progressive approach to loading is especially helpful in older lifters to prevent elbow problems from this exercise. -
How to Properly Use Straps for Pulling by Mark Rippetoe –
There is a role for straps in strength training for the serious lifter. Heavy pulls are not grip exercises, they are pulling exercises, and grip strength cannot be allowed to determine pulling work set weights… -
Goals 104: New Year’s Resolutions by Carl Raghavan –
The New Year: when people think about their goals. It may be a cliché, but it’s here. Dry January comes around (bunch of quitters) and the horde is back, flooding the gym, thinking all it takes to make their dreams come true… - Weekend Archives:
Quotes from Iron Mike Webster by Colin Webster –
“If you want a simple strength and conditioning program, stick to the basics. Run your 400s and 800s, and do lots of power cleans and presses and long heavy sets of squats.” - Weekend Archives:
From Heart Patient to Lifter by Mark Rippetoe –
I have known Scott Davison for about 20 years. A former columnist at our local newspaper, I used to read his opinions before he got fired for being on the wrong side of a local election…
In the Trenches
Dustin’s long time service as an Army Ranger left him with debilitating lower back pain. After 6 months of training at Starting Strength Cincinnati he believes his back has never felt better. [photo courtesy of Luke Schroeder]
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Best of the Week
Pectoralis major tendon problems
Austrian
My left pectoralis major tendon is unfortunately the reason I can’t move much weight when benching. It is like my left side is giving up because the tendon is just hurt or weak in general, but my right side could bench the weight for another 3-5 reps. This leads to me pushing the weight up in a weird manner where my right arm jerks the weight up, but the left side is stuck – which leads to form breakdown.
I was wondering if you have any experience dealing with this. I’d like to milk the last few Kilos of LP before switching to Intermediate programming. Currently I am benching 100kg 3×5. but my press is stronger because of this problem: 65kg 3×5 – (72,5kg 3×3) I would love to get up to a 140kg Benchpress and a 100kg Press this year. Deadlift and Squat are doing fine
Mark Rippetoe
Do you have an actual diagnosis, or are you just assuming it’s the pec tendon?
Austrian
Well I do not have an actual diagnosis, except the doctor saying i should stop benching heavy, but decent knowledge in human anatomy to know which tendon it is. It’s not like my shoulder is hurting, it is just the specific tendon. I was just wondering what you would suggest sir.
Friends of mine were talking about ultra high reps 50-100 with the barbell, to get in some bloodflow which out provoking it, but I know your stance on high reps and would like to hear your opinion about what you would do.
Mark Rippetoe
So, friends of yours think high reps make blood flow through a tendon. Is this correct?
Austrian
I don’t know what you want me to tell you sir, can you give me advice or not?
I was just wondering if you had experience with it after coaching and training for a long time and was looking for some help. I just told you what my friends did when they had similar problems; I would not ask you if I thought my friends knew better.
Mark Rippetoe
Tendons are avascular. Pec tendonitis usually results from pin benches from the bottom position. Lay off the bench for about 2 months, press 3 days/week, and then start back with correct technique.
Best of the Forum
Starting Strength and New Year’s resolutions
Bestafter60
I’ll contend that the Starting Strength method of weight training is the best possible basis for New Year’s resolutions. Here’s why:
Strength Training offers a continuum of goals. Minimal achievement includes better posture, increased range of motion and improved ability to interact with challenges and barriers in the physical world. Everybody wants that. Maximal achievement, well, there’s a world record… and many milestones along the way for years of goal pursuit.
Strength gains are immediately measurable.*You just lifted more weight than last time. And you know what you have to do next time. And you keep notching it up until you hit your goal. The program is obvious. Rip is a guru with proof, who has constructed a*bullet-method you learn not to second guess.
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Strength training delivers rapid gratification. Satisfaction is not delayed by months like, say, your first conversation in German; it’s right there for you to relish, 3x per week. It comes from an internal voice that says “yep, I did it again” and external voices that say things like “man, you look great”.
The Starting Strength method provides a 3x per week scary challenge for you to overcome. You consequently grow accustomed to overcoming scary challenges and this mindset is transferrable to challenges from any other source. It is relentlessly reinforcing. You become better equipped to meet other resolutions!
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That’s why New Year’s resolutions built around Starting Strength are your best bet for success.
Happy New Year, friends!
DirkLance
Agreed. I’m pulling a 200kg deadlift this year. Goal is set.
