Starting Strength, 5/3/1 ??? Help

BenEadir

Hi all,

I've just completed my own version of the couch to 5k programme and this morning did the following:-

- 10 Mins Fat Burner on the reclined bike at level 10 to warm up
- 10 Mins (2.1km) on the rowing machine
- 5k jogging at 9kph (33.5 mins jogging + 2 mins warm up/down either side at 5.5kph)

Not world beating by any stretch but not bad for a 42 year old 97kg guy who couldn't jog 10 mins 3 months ago.

I'd now like to up the ante and incorporate some weight training into my schedule either before/after the cardio workout which I do 3 mornings a week or in the intervening days at lunch or evening time.

I've never had much uper body strength so I'd like to build up the arms and chest muscles both in terms of strength and add a little bulk. I've read a little about Starting Strength and I'm aware that there's another programme called 5/3/1 which seems aimed at delivering the same results but I'm a complete novice and would like to get some advice from members here who are experienced in weight lifting. Whatever advice I get I know I'll need make sure to get one of the trainers in the gym to show me the right technique etc.

Looking forward to getting your ideas.

Regards,

Ben

token

BenEadir wrote: »

I'm a complete novice

In that case choose Starting Strength as it is aimed at novices. In SS you make fast jumps in the weight you are lifting as you adapt fast when you are a novice. 5/3/1 is an intermediate program for people who can no longer make that rapid progress and need more complicated programming to make gains.

BenEadir

Hi Token,

Thanks for that. I assume this is the best source of information on the SS program? http://startingstrength.com

Ben

d'Oracle

No.

The book is the best resource.

There is however a wiki which many (including myself) have used. It has some extra stuff that you won't find in the book, but it is nowhere near as good for description of the movements. It describes the programme and has loads of info.

Find it here:

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki


Startingstrength.com is the Authors site, it is basically a forum. It has a Q&A forum with the Author and a few bits of other stuff but is largely useless outside of that.

BenEadir

Cheers d'Oracle, much appreciated.

This fitness lark has had it's first side effects today one positive one negative.

On the positive side I've lost 3kg so I'm 1/4 the way to my 85kg target. (I know the marginal weight loss will slow down but right eating and consistent training & I'll get there)

On the negative side I've developed the sorest infected throat I've ever had and I've had a few over the years. I always associate these infections with periods where I've been working very hard or doing a lot of travel and over the past two weeks I've really pushed the training whilst at the same time I've been flat out at work so perhaps this is my body's natural reaction?? No big deal though. will get an anti biotic on Monday and should be back in the gym by Wednesday.

Thanks all,

Ben

d'Oracle

BenEadir wrote: »

On the negative side I've developed the sorest infected throat I've ever had and I've had a few over the years. I always associate these infections with periods where I've been working very hard or doing a lot of travel and over the past two weeks I've really pushed the training whilst at the same time I've been flat out at work so perhaps this is my body's natural reaction?? No big deal though. will get an anti biotic on Monday and should be back in the gym by Wednesday.

Thanks all,

Ben

Thats a question for a doctor, Ben.

BenEadir

Asked and answered d'Oracle, 500mg of Clarithromycin twice a day for the next 7 days. Still feel cr*p today so no training but hopefully will be ok to get back on track Wednesday.

Ordered the Starting Strength 2nd edition over the weekend so looking forward to starting that. Downloaded a coupld of the log/program spreadsheets from the wiki site. The Witchita Falls Novice Program looks like a good version to start with. Are you familiar with it?

I'm attaching the spreadsheet in case it is of use to anyone reading this. Have to admit I can't figure it all out yet (starting weights? 1RM?, 5RM?) but hopefully the book will help explain some of the terminology.

Ben

d'Oracle

BenEadir wrote: »

Asked and answered d'Oracle, 500mg of Clarithromycin twice a day for the next 7 days. Still feel cr*p today so no training but hopefully will be ok to get back on track Wednesday.

Ordered the Starting Strength 2nd edition over the weekend so looking forward to starting that. Downloaded a coupld of the log/program spreadsheets from the wiki site. The Witchita Falls Novice Program looks like a good version to start with. Are you familiar with it?

I'm attaching the spreadsheet in case it is of use to anyone reading this. Have to admit I can't figure it all out yet (starting weights? 1RM?, 5RM?) but hopefully the book will help explain some of the terminology.

Ben

The Book will explain all you need to know.
Just take you time, maybe give yourself a couple of sessions with the empty bar to get your form. I have read the WF program, but am using the original programme from the book.

1RM is the most you can lift for one rep.
5rm is the most you can lift for 5 reps.

Neither are of much importance at the beginner/novice level.
Starting weights are determined by your first two sessions with weight on the bar, as you will see outlined in the book.

Good luck.