Starting Strength – Test Week (Day 1 – 4/20/2020)

Since I don’t want to start with arbitrary numbers when I begin the standard Starting Strength Linear Progression (LP), I decided it would be a good idea to take at least 1 week to test rep maxes on the main lifts, and get some estimated 1RMs for them. From there, I’m taking 90% of the estimated 1RM and using that as my beginning training max (TM) for the LP.

Once I have that TM, then I’m taking 75% of that, and beginning with the standard 3×5 programming for Starting Strength. While, I’m going to be following a basic Starting Strength programming structure, I am diverging from it slightly in 2 primary ways.

  1. Starting Strength calls for straight sets of 3×5 for Squat, Bench Press and Overhead Press, 1×5 for Deadlifts and 5×3 for Power Cleans – instead of doing the standard sets and reps, I’ll be taking an occasional “as many reps as possible” (AMRAP) set. Having used the 5/3/1 program for a number of years, I’m a big fan of AMRAPs, and like to incorporate them in my programming. That said, since Starting Strength is built on a straight LP, using AMRAPs every workout can and will be incredibly taxing on my system. So, my plan right now is to take 1 AMRAP per workout, maybe 2 if I’m feeling particularly good.
  2. As I said, for Deadlifts, the program calls for just 1 set of 5 reps, but I like doing more volume for my deadlifts. So I will be doing 3×3 for deadlifts, again with the occasional AMRAP on the last set. I’m going to play it by ear, but at the very least by doing 3 sets of 3, I’ll get nearly double the standard volume that Starting Strength prescribes.

Anyway, here’s my Day 1 of Test Week, I’m testing Squat, Seated OHP and Deadlifts:

A1. Low Bar Squat

  • 45x10x2
  • 95x5x2
  • 135×5
  • 185×5
  • 225x5x2
  • 225×5+ (10 reps @ 9 RPE)

B1. Seated OHP

  • 45×10
  • 65×5
  • 85×5
  • 95x5x2
  • 95×5+ (9 reps @ 9 RPE)

C1. Conventional Deadlift

  • 45×10
  • 135×5
  • 185×5
  • 225x3x2
  • 225×3+ (12 reps @ 8 RPE)

I’m very happy with how squats went, but I didn’t really go all out on my conventional deadlift set, so I’m going to hit this again on Friday, and try to get a solid AMRAP on this one.

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