Post starting strength workout?

padrepio

Hi all,

I was doing the Rippetoes starting strength programme there for about the last 3 months. Too long I know so I'm in need of something different. One of the instructors in the gym said I needed to go on a hypertrophy programme for 2 months or so to give me a break.

On Rippetoes I got up to 3/4 x5 reps on the following. Bit disappointed with the weight level but I did bulk up around the shoulders a good bit.

Shoulder press - 45kg
Bench Press - 60 kg
Squat 70kg - had to stop these for a while due to hip pain
Deadlift - 80kg - hands burned off myself

Wouldnt mind a break from these for a while. Anyone any ideas for an hour long session. guess I will be reducing the weight and looking to do 3x10 session. Pull ups are still a struggle, so anything that could incorporate maybe chin ups would be good.

Roger Marbles

padrepio wrote: »

Hi all,

I was doing the Rippetoes starting strength programme there for about the last 3 months. Too long I know so I'm in need of something different. One of the instructors in the gym said I needed to go on a hypertrophy programme for 2 months or so to give me a break.

On Rippetoes I got up to 3/4 x5 reps on the following. Bit disappointed with the weight level but I did bulk up around the shoulders a good bit.

Shoulder press - 45kg
Bench Press - 60 kg
Squat 70kg - had to stop these for a while due to hip pain
Deadlift - 80kg - hands burned off myself

Wouldnt mind a break from these for a while. Anyone any ideas for an hour long session. guess I will be reducing the weight and looking to do 3x10 session. Pull ups are still a struggle, so anything that could incorporate maybe chin ups would be good.

What height and weight are you and what do you eat every day?

I've been doing starting strength for 7 months and seen incredible gains due to proper diet and pushing myself all the time.

Re deadlift: use mixed overhand grip and chalk.

Re: hip pain: see a doctor first of all and consider flexiliblity work after this

Frogdog

I've been doing Starting Strength for 3 and a half months so far and I'm still making gains (although at a slower rate than what I was).

Are you eating enough? Are you getting enough sleep?

d'Oracle

padrepio wrote: »

Hi all,

I was doing the Rippetoes starting strength programme there for about the last 3 months. Too long I know so I'm in need of something different. One of the instructors in the gym said I needed to go on a hypertrophy programme for 2 months or so to give me a break.

On Rippetoes I got up to 3/4 x5 reps on the following. Bit disappointed with the weight level but I did bulk up around the shoulders a good bit.

Shoulder press - 45kg
Bench Press - 60 kg
Squat 70kg - had to stop these for a while due to hip pain
Deadlift - 80kg - hands burned off myself

Wouldnt mind a break from these for a while. Anyone any ideas for an hour long session. guess I will be reducing the weight and looking to do 3x10 session. Pull ups are still a struggle, so anything that could incorporate maybe chin ups would be good.

Rip doesn't put much of a premium on mobility or anything like that.

There could be problems of that nature in your hips, or your form could be off. So you might be better off seeing somebody about your hips and seeing a coach about your lifts.

I'd like to see your weight too. Cos if you can bench 60 and press 45 but only squat 60 and DL 80, you are either very light with a huge upper body or else you have tonnes of progress on your lower body lifts.

also your "4/5x5" comment makes me curious, what exactly were you doing.
I know you have said starting strength, but well over half of the people on here who say they are doing "Starting strength" or "rippetoes" aren't doing it at all.

padrepio

Thanks for the responses.

I'm 6ft2 roughly and 88kgs. Long torso, long legs - built like an octopus -ha

As for diet, I'm not as strict as I should be but on a good day

Morning - 3 weetabix, glass of orange juice washing down 2 flax seed tabs

Lunch - grilled fish either tuna or barramundi with brown rice. (dont do this more than 3 times a week). dinner leftovers or pasta bake

3 o clock slump - banana, yoghurt

6 o clock - crackers with cheese and smoked salmon

7 - 8 - workout

8 - whey protein shake

8.30 - dinner - tend to eat well during the week - steak, chicken etc no sauces lots of veg

I really dont eat much junk food - never really have been but appreciate any improvements to the diet too.

roger - 7 months doing the same programme - are you not bored of it?

d'Oracle

Long torso + long legs = same proportions.....


Eat more.
Seriously.

Also it doesn't get boring if you are lifting more every session than you ever have before.

Ciaran500

I'm similar height and weight did starting strength for about 6 months, went from having never lifted to 110kg squat and 120kg deadlift and was still making gains. Theres no reason for you to give up on SS yet, if you're eating right and sticking to the programme you should still be making gains.

Frogdog

OP, get some protein into your breakfast. A couple of eggs or a protein shake or something. Maybe drink a few litres of full-fat milk throughout the day also. They're the only suggestions, the rest of your diet looks good.

How's your recovery? Are you any bit stiff/sore on your workout day due to a previous workout?

Armedocr

3 months really isn't that long if you think about it. Don't just drop a routine that's working because you've been on it for more than 4 weeks. At a beginners stage you can run routines for months.

If you find the squatting 3x a week too much you can always just squat Mon, Friday.