Women doing Rippetoe's Starting Strength program?

bump

Heya Kensky!

Me too! I can see myself doing this program for a long time. It kinda just rocks...and makes you kinda rocksolid!
It was funny that near the end of my time off is when my muscles started screaming at me. I don't expect it to take to long getting back to where I was but I'll take my time all the same

I wonder how long it took AmazonAlog to get to what she's lifting now...

Hell's yeah Jenny! It is really sexy for being such a straight forward program. When I was doing splits I felt that I had so much to think about and if I had kept a log like I do now I would be spending as much time writing as I do lifting. Ha!

Best of luck and don't be a stranger!

Ahh, I'm excited to read this Jennie! I'm still chugging along in my Starting Strength program. Most everything is progressing nicely for me. I am still working on power cleans and always looking to refine my squat form but overall I can see me sticking with this through the summer and into the fall.

Hi Harkis!!

Have you made any form check videos yet? I'm doing this all from home... yikes! Glad to hear you're progressing nicely. How long did you do deadlifts before trying a power clean?

One of the best places to post a form check is bodybuilding.com forums. They have "rep" points that fellow posters give to other posters on the validity of their advice. It by no means makes them an expert, but it adds a little more credence to what they're saying.

Ok, good to know. Thanks!

Ha, I hear ya on the writing things up. I just finished putting together my next 3 week cycle for 5/3/1. Just don't get training ADD, find something that works well and stick with it. Love the fact you're doing this.

Whatever do you mean by training ADD? Most of the time I spend with the log is just scribbling, and on some days it really is just scribbling...

This program works. It is so cut and dry I love it. My biggest decision every day seems to be 'to cool down or not to cool down...'

Stretch should take precedence but rarely does.

Going to come back to this to read the links later. I'm doing NRL4W, but I've also been using the Rippletoe vids for form. I was happy that my squat gets my thigh angle lower than parallel to the floor, I hadn't thought about getting my butt down close to my heels!

As far as diet goes I'm adopting some new rules. Eat every three hours, no fat after a workout, and no carbs from anything but vegetables after 6 pm.

I just finished a cycle of Stronglifts, which is almost identical to Starting Strength (substitute Barbell Rows for Power Cleans and there you go). I realize that I am not a woman, but I feel that the gender difference is paltry except the numbers you can expect to pull.

1. Cycle your calories and especially your carbs. Eat maintenance or above on work days, and deficit on rest days, to make it balance out at the end of the week at the total deficit you are shooting for.
2. Keep protein high. 1g per lb of LBM is a good target. If you don't know your BF% (and thus your LBM), there's nothing wrong with just going with 1g per lb of bodyweight.
3. High carb on workout days, low carb on rest days. Load most of your carbs post-workout. Starchy carbs are even good at this time. A large meal right after your workout is a great move. Eating half of your daily calories at this time is perfectly fine
4. REST ON YOUR REST DAYS. The program is designed to build strength rapidly by continuously cashing and then rebuilding your muscles. Muscle growth will scorch your fat away. Please don't give in to the temptation to do oodles of cardio. Just chill and build beautiful lean muscle and watch the fat melt away.
5. Form is king. Don't let ego get in the way of doing things right. If you can't do the rep with proper form, call it a fail and end your set there. Rest 5 minutes then try again (unless it's your last set lol)
6. Enjoy the results.

I'm currently having trouble with my Bench Press. I got to 135 early January, and ever since I've gone up to 140 then dropped it back to 135. Did this twice now. I think I should maybe take a bigger deload, but I like being able to use the 45's finally.

Form check. I know it may sound silly on BP, but are you using a powerlifter form?

It seem my best bet since all I have access to (and room for) in my home is a barbell, free weights and a bench for bench presses.

You're going to get unsafe real fast if you don't have a power rack in which to squat.

Second that one... Plus, it's not likely that you're setting yourself up properly to Squat otherwise. You need some kind of rack or mono-lift.

2. Keep protein high. 1g per lb of LBM is a good target. If you don't know your BF% (and thus your LBM), there's nothing wrong with just going with 1g per lb of bodyweight.

4. REST ON YOUR REST DAYS. The program is designed to build strength rapidly by continuously cashing and then rebuilding your muscles. Muscle growth will scorch your fat away. Please don't give in to the temptation to do oodles of cardio. Just chill and build beautiful lean muscle and watch the fat melt away.
5. Form is king. Don't let ego get in the way of doing things right. If you can't do the rep with proper form, call it a fail and end your set there. Rest 5 minutes then try again (unless it's your last set lol)

I agree especially with these. I eat fairly low carb pretty much every day (<150g/day - I am 6'5" 221 lbs), but get 1 - 1.25 grams of protein per pound of LBM daily. I also take getting 8 hours of sleep per night seriously. This is when your muscle actually builds. do not skimp on sleep!

I'm currently having trouble with my Bench Press. I got to 135 early January, and ever since I've gone up to 140 then dropped it back to 135. Did this twice now. I think I should maybe take a bigger deload, but I like being able to use the 45's finally.

I agree with the other comments on this note. Don't let ego trump form. I also suggest that not only de-loading but also add chin-ups in once a week as an assistance exercise if you are not already. This will help get your bench going as well.

I'm a 41 y/o female, 4'11", 131 lbs, and I started Stronglifts 5x5 a month ago. I love it...everything about it! I am a bit intimidated about someone my size lifting like a man, but hey....when you really think about it, the only differnece is that i may hit my plateau quicker than a guy. So I'm following the routine just like anybody else. Good luck to you, friend me if you like. I can use the support and would try to be a great support for you as well. :happy:

Or you may progress nicely and gain faster than the guy.

One of the best places to post a form check is bodybuilding.com forums. They have "rep" points that fellow posters give to other posters on the validity of their advice. It by no means makes them an expert, but it adds a little more credence to what they're saying.

No, I am going to disagree with you. BB tends to do a lot of things that would contradict the Starting Strength program or any other pure strength programs and would actually derail her efforts. if you following Starting Strength it would better to go to the source and post StartingStrength.com in the forums. They have sections specifically just for it.

http://startingstrength.com/resources/forum/forumdisplay.php?f=155

Also, unless you are BB that really is the last place you want to do a form check. Training for strength BB and too different things.

Actually, they do have a good section for powerlifters and strength athletes. Though, I do agree, the SS.com website is great for form checks.