Goldens Edition – Starting Strength Weekly Report October 9, 2023


October 09, 2023


Goldens Edition

On Starting Strength



  • Sumo, Rip’s Bright Idea, and Missing Reps
    – Rip answers questions from Starting Strength Network subscribers and fans.



  • The Sisyphean Athlete, the NAZ, and Coach Life
    – Sully discusses the realities of Masters training in the Nominal Advanced Zone, or NAZ, where the Athlete works hard to stay on the strength curve and where balancing the costs of regression, the costs of advancement, and the demands of Coach Life make us all into Sisyphean Athletes.



  • First Things First by Mark Rippetoe
    – “Because that’s the way we do it” is never an acceptable answer to a question. Neither is “It’s always worked for me,” or “That’s the way I was taught, and I’ve always done it this way.”



  • Proving That Everyone Can Get Stronger
    – 96-year-old Merce suffered a severe accident that left her physically weak and unable to move without assistance. She and her son checked out Starting Strength Cincinnati and she has progressively increased her strength and balance since joining.



  • El mejor programa de entrenamiento
    – En este video, Hari, nuestro entrenador de Starting Strength en México, nos cuenta lo que en su opinión conforma un excelente programa de entrenamiento físico; la progresión lineal descrita en Starting Strength: entrenamiento básico con halteras. Explora a detalle los componentes de este programa, porqué es tan efectivo, y cómo le ayudo a Hari a lograr sus metas físicas.

  • Weekend Archives:

    The York Barbell Series – Exhibitions by Bill Starr –
    Bob Hoffman was, first and foremost, a salesman. He built the financial foundation for his weightlifting empire by going from house to house selling oil burners during the Depression…

  • Weekend Archives:

    The Novice Effect by Mark Rippetoe–
    We have a member here at WFAC who gained 55 pounds in 11 weeks. I shit you not. Zach Evetts started with us here in late August of 2009 and…


In the Trenches

rip and nick pose by their cars at the driver's edge track

Rip and Nick spent the weekend at The Driver’s Edge High Performance Driving School in Decatur, TX. [photo courtesy of Nick Delgadillo]

chris palladino reinforces the correct eye gaze in the squat teaching method

Chris Palladino reinforces the correct eye position in the squat, teaching Rohit Masih why we look down during this past weekend’s Long Island squat camp. [photo courtesy of Inna Koppel]

inna koppel coaches angel falcon through squats at 245

Angel Falcon squats 245×5 at the squat camp in Long Island, coached by Inna Koppel and supported by his spotter crew. [photo courtesy of Chris Palladino]

debi beginning a work set of deadlifts at starting strength columbus

Debi Stanton pulls a work set of deadlifts at Starting Strength Columbus. Debi is very disciplined in how she completes her deadlift sets. This discipline allows her to achieve the correct starting position for each rep by consistently following each step of the five step Starting Strength deadlift setup. [photo courtesy of Megan Yeh]


Get Involved

Best of the Week

How do you start the journey from bed to toilet?

IlPrincipeBrutto

A few years ago, a video was posted here showing a possible way to train someone with very limited mobility, like an old, weak person, all the way to being able to assume the squat position. It started with piling up bumpers, up to the person’s hips, and getting them to sit down on the pile. At first, the range of motion would be minimal, no more than a couple of inches; as training progressed, bumpers were removed, thus shortening the stack and increasing ROM, until the person could get all the way down.

Simple, effective and easy to implement. The method shown assumed that the person being trained could stand.

Here’s the question; imagine you have an elderly person who has been in bed for over two months in a row and has basically lost their ability to stand unassisted. How would you start training them with the goal of eventually getting them to be able to squat (for example, on a toilet)? Another way to state the question would be: how do you get someone from the horizontal to the vertical position? We already have an idea on how to go from vertical to squatting.

I am aware of all the caveats that apply to this situation; nothing written here is medical advice, every situation has to be evaluated on its own merit, preferably in person, it would be better to look for the advice of a professional and so on. I would still be grateful to anyone who would like to give their opinion about this.

Mark Rippetoe

Use the side of the bed to sit on, assuming it’s high enough to be at about 150-degree knees with feet on the ground. Lock out the knees for sets of 5, holding the erect position at the top for several seconds.

But really, this person is already dead. I’m sorry.

IlPrincipeBrutto

Many thanks for this, much appreciated.
I suppose that if the side of the bed is not high enough, it’s easy to raise it using material that is readily available in a domestic environment, like folded bed sheets or blankets.

Just curious; would you say the same of anyone who has been confined in bed for a long period of time because of health issues (for example, someone suffering multiple fractures in an accident, or someone with burns on a lot of his body)?

Or does your judgment also depend on age, as in this case, or on other factors?

Mark Rippetoe

It’s the age. A huge loss of muscle mass for an elderly person is a very accurate mortality predictor.


Best of the Forum

How to do Starting Strength only training on weekends?

TJVerde16

I searched the forums and found some information from others on here about this topic but I wanted to hear your opinion on the subject. I’m an arborist, I climb trees all day and then get down and haul brush five days a week. With my previous employer I was able to get off work early enough to train after work and then be able to spend some time with my family in the evening, but at my new job we work longer hours and start later. I’m no longer able to train after work and am limited to only training Saturday and Sunday. How do you recommend I structure my training to continue making gains in strength while only training twice a week and on consecutive days? I’m currently on the novice linear program. I began lifting again in January this year and my stats are as follows (where I started vs. where I am.)

Body weight: 150 / 160

Squat 5×3: 205 / 275

Bench 5×3: 165 / 197.5

Press 5×3: 105 / 120

Deadlift 5×1: 225 / 330

Power clean 3×5: 135 (just started)

Mark Rippetoe

Going to be tough. Squat and bench on Saturday, press and deadlift on Sunday. PR every workout, even though it will be harder to do.





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