December 30, 2024
All the Way Home Edition
On Starting Strength
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How We Get Strong –
Rip and company discuss how appropriate stress forces adaptation that drives phenotypic change. Progressive increases over time produce strength, size, and capability. -
Old School by Jim Steel –
Some expressions get so overused that they start to get on your nerves after a while.“Old School” is one of these expressions that is overused and under-defined.What is Old School?… -
The Best Clothing for Training? –
Rip talks about how clothing material, stretch, and fit are important factors when training the barbell lifts. The proper choices prevent slipping, do not restrict movement, and allow coaches to easily see position and movement. -
Snatch-Grip and Deficit Deadlifts: Increasing the Range of Motion of the Deadlift by Michael Jones –
If you have moved beyond weekly progressions, then you have probably been exposed to the rack pull, maybe paused deadlifts…[but at] some point in your intermediate to advanced programming it might behoove you to introduce other deadlift variations. - Weekend Archives:
The Crux of the Argument by John Petrizzo –
When examining which type of squat is the best choice for your training, it is important to understand why you are squatting in the first place. In nearly every scenario I can think of, we perform the squat to get stronger… - Weekend Archives:
The Biggest Training Fallacy of All by Mark Rippetoe –
It is May 15, and you decide that this year you are going to get a suntan – a glorious, beautiful, tropical suntan. So you decide to go out in the back yard (to spare the neighbors and innocent passers-by) to lay out…
In the Trenches
Apprentice Brent Duckett reaches out to tactile cue Anvesh Patlori’s back into extension as he deadlifts at Starting Strength Atlanta. [photo courtesy of Adam Martin]
Cincinnati’s Mon/Wed/Fri 5:30am crew shows off the Merry “Chris”-mas shirts they made for Heach Coach Chris Reis, SSC. [photo courtesy of Luke Schroeder]
Get Involved
Best of the Week
Best way to prepare inexpensive steak
Johnsonville
I’m struggling to find a decent way to prepare inexpensive steaks, and was wondering what you guys do to help make a cheap piece of meat edible? What types of cuts are you buying and what techniques do you use for tenderizing the meat?
Mark Rippetoe
What do you mean by “inexpensive”? What cut are you referring to?
Johnsonville
There is a lot of top round pretty cheap, although it’s tough as leather. I’m more just asking if you guys have a preferred economy cut and how do you prepare it so it doesn’t taste like shit. I’ve been living off of your hamburger steak recipe for the last year but want to switch it up a bit.
Mark Rippetoe
Chuck roast is a good cut, usually cheap, that grades higher than the rest of the carcass. Obviously you can pot roast it with carrots and potatoes, but you can also cut it into tips and fry them to medium rare.
Sib
Get to know your butcher well and they might give you a discount on the odd shaped bits at the end of a fillet, mine does.
Satch12879
Buy them whole, chuck roast, rump. The tough cuts benefit from an exceedingly long cook at very, very low temperatures. Think like 165-175F. Depending on the size, you’re looking at 3-5 hours. Season liberally, place into the very cold oven, and remove when you get to 125-135F depending on preference. Let rest. Turn your oven to 500F. Once it’s hot, place back in the oven for up to 10 minutes to color the surface.
Slice thin and enjoy. Makes good roast beef the next day for sandwiches.
Johnsonville
Thanks for that, the tips are a good idea and I will try them this week
Jason Donaldson
To go with what Rip said, chuck roast is vastly underrated. Coming from the shoulder, it’s rich in connective tissue, which gives if good flavor. You just have to know what you’re doing with it – long, slow, wet cooking is where it really shines, or applications where you cut it into small bits prior to cooking.
Pressure cooking is a good way to deal with tough cuts in general – it gets you the effect of the long cooking in a fraction of the time. Electronic pressure cookers like the Instant Pot are well worth having for this and many other things (like dried beans). Make sure to avoid a quick release for cooking meat, as this tends to toughen it somehow – just let it come down off of pressure on its own.
You’ll end up with a bunch of good cooking liquid, too – don’t throw that out. It makes for good rice, noodles, soups, sauces, etc.
If you want variety, then learning what you like for spices can be fun, too.
Best of the Forum
Over training
Griffin727
My current lifts are bench 365 squat 585 and deadlift 635. Would this program be overtraining.
Day 1
Bench 5×5 75 percent of 1RM
Dumbell press 4×6
Overhead press 5×5 at 60 precent of 1RM
Barbell rows 4×8
Day 2
Squat 5×5 75 precent of 1RM
Paused squat 4×6
Deadlift 3×5 60 percent of 1RM
Day 4
Overhead press 5×5 75 precent 1RM
Bench 5×5 65 precent of 1RM
Barbell rows 4×8
Day 5
Deadlift 5×5 75 precent of 1RM
Paused deadlift 3×5
Squat 5×5 65 precent of 1RM
Mark Rippetoe
Yes, this would be overtraining.
Griffin727
I figured, I been feeling tierd alot. I guess I’ll drop it down to 2 lifts instead of 4. My progess on bench has been a issue more then the other two. I have always had a overtraining bone since I started. Maybe I should get a 2nd job lol.
Griffin727
Been reading the book. You feel I’m starting to get it?
Monday
Bench 5×5 75 percent 1rm
Overheadpress 3×5 60 percent 1rm
Accessory bench pressing movment, not hitting failure 3×6
Tuesday
Squat 5×5 75 percent 1rm
Paused back squat 3×5 80 percent of weight used from the 1st lift.
Front squat 2×5
Off day
Thrusday
Press 5×5 75 percent 1rm
Bench 3×5 60 percent 1rm
Laying tricep extension 3×8
Friday
Deadlift 3×5 75 percent 1rm
Squat 3×5 60 percent 1rm
Bent over rows 3×6 Not hitting failure
Mark Rippetoe
Where in the book does it mention % of 1RM?
Griffin727
No where,but usually 75 precent of 1rm equals a 5X5 and hitting close to failure on last set. Where 60 percent is like the back off lifting day for that lift.
Mark Rippetoe
Look, you’re not doing our program — at all — so I’m not sure why you’re asking us about this. Whoever wrote the silly shit in the OP for you is the guy to ask.
Credit : Source Post
