Blog Post 3

So my new book, Practical Programming for Strength Training came today. It is really in depth as far as understanding the reasoning behind program creation. A big portion of the book discusses the details of how the body responds to stress, like strength training. Rippetoe describes the function of hormones in the human body and how the body uses hormones to respond to strength training. I also learned that the best way to gain strength the is to do lifts that incorporate the most muscles into a heavy lift. This causes stress across all of the muscles and forces the body to adapt to this new need. This makes the deadlift a very important lift as it incorporates almost every muscle in the body. This allows it to gain strength faster than any other lift, and for this reason I will be replacing the power cleans in workout B with deadlifts. Rippetoe recommends doing this in Practical Programming for Strength Training because it will progress much faster than the power clean. Here is a video of Mark Rippetoe teaching the deadlift After my progress with the deadlift slows, I will return to my original program as the power clean is still a very important lift. I do not want to try to just add the deadlift on to my routine, because I would risk overtraining myself if I squatted, deadlifted, and power cleaned all in the same day. I am just starting to lift a lot again, and because of this my body is not used to the work. This means that it will have to adapt to the new routine, and have to get stronger.

Blog Post 2

So today is going to be the official start of my workout program. I got a little workout in on Sunday, but I didn't really push myself because I had to wrestle the next day. Now that I am done with wrestling, I can focus on this project. In Starting Strength, Rippetoe says that it is important to know exactly what you are going to do before you step foot into the room. On page 295 he writes, "Each training session must have a definite achievable goal, usually an increase over the previous workout in the amount of weight lifted, or another definable objective based on the person's training history." He also says, "All people who are serious about their training write down their workouts" (Rippetoe 320). So I will always record my workouts in my spreadsheet, found here. I just got the spreadsheet app for my phone, so I will be able to record my workout as I am doing it. I will be following this program which Rippetoe recommends for Novices:
Workout A
3 sets of 5 Squat
3 sets of 5 Press
1 set of 5 Deadlift
3 sets of pull ups to failure

Workout B
3 sets of 5 Squat
3 sets of 5 Bench Press
5 sets of 3 Power Clean
3 sets of 10 Lying Tricep Extension

I will be alternating these workouts 3 nonconsecutive days a week, usually Monday, Wednesday, Friday. This is just the basic programming outlined in Starting Strength and so I would like to add some variety in exercises if needed. I have ordered Practical Programming for Strength Training by Mark Rippetoe in order to get more information on the best training program I can do. Starting Strength is more about how to do the lifts, and Practical Programming for Strength Training is more about the programming. Before I went into the gym and trained, I made sure I had the correct form and learned some useful tips by watching some instructional videos and reading Starting Strength.

In this video Rippetoe talks about the biomechanics of squatting and how correct form affects your ability to lift heavy weights and get stronger

This is a website that contains a lot information that complements the book and builds on information in the book.

Blog post 1

So I haven't been able to start my strength training because I qualified for districts in wrestling. I do not want to be tired or sore for districts, so instead I have just been doing research on what program I will be following for my weight training. I will be following the program outlined in Starting Strength by Mark Rippetoe. Starting Strength contains lots of valuable information on the correct way to do each movement, and useful lifts to do in order to get stronger. I will be
 It focuses on large compound movements using many different muscle groups in order to promote muscle growth. Mark Rippetoe was a power lifter for 9 years, and is currently a gym owner and strength coach. I will be following the programming outlined in this book which includes lifting 3 nonconsecutive days a week and eating a large amount of food in order to promote growth. Rippetoe believes muscles for strength and function, rather than appearance. This is a good quote by Mark Rippetoe:

"It might be helpful to understand that a man performs better at 5’11” weighing 205 than 155, and most would argue, looks a hell of a lot better as well.
This may be more than you can accept, and I understand why: modern physique culture is focused on visible abs and low bodyfat, and you may not be able to wrap your mind around the idea of the process by which a big, advanced man is built to begin with. Or you may be spending an inordinate amount of time with your shirt off posing in front of your cell phone camera."