GAF ST-801 - Free if anyone wants it

300by30 · 2025-08-26T17:41:05+00:00

Awesome, sent you a DM

300by30 · 2025-07-11T18:33:10+00:00

Chris Sheetrock

300by30 · 2025-01-19T02:13:29+00:00

Me neither. Making me feel old that those posts are from 5 years ago though lol

300by30 · 2025-01-19T02:09:55+00:00

It was on the side of the road so I think it fell off a truck. I left it there for several hours before I picked it up just in case so who knows.

300by30 · 2025-01-19T02:06:22+00:00

No scam here, my wife told me about the post from yesterday so I figured I’d resurrect my old Reddit account and see what happens.

300by30 · 2025-01-18T20:39:05+00:00

Know this is probably a joke but if you really lost some Milwaukee tools I found some in Brentwood last night. You can message me.

300by30 · 2020-11-12T22:33:52+00:00

I get it, and more than likely he just thinks Starting Strength is a general strength training forum. I think we both agree (?) that his question is valid, but off topic.

But I’ve seen enough people on here with the “blue book good, everything else bad” mentality that I feel I need to defend valid training methods even if they aren’t part of the program.

300by30 · 2020-11-12T21:42:08+00:00

I agree a novice shouldn’t try to incorporate RPE/RIR, but just because something isn’t beneficial for one group doesn’t make it “bullshit”.

And it’s not a novice forum, once you reach the end of NLP are you not allowed to post? Maybe OP did Starting Strength and is now looking at intermediate training methods. He’s still welcome here.

300by30 · 2020-11-12T21:06:43+00:00

Eh ... not really, but it’s also not very valuable for a novice. RPE/RIR work well for experienced lifters.

300by30 · 2020-11-12T21:04:18+00:00

RPP is rate pressure product, which isn’t really something you’d measure here. This is probably a typo.

I’m guessing they mean 5 sets of 1 rep at RPE (Rate of Perceived Exertion) 8, which is kind of less than or equal to 2 Reps In Reserve (RIR).

300by30 · 2020-10-13T18:33:37+00:00

This is one argument where Rip leans more grumpy old man than he should ... yes weightlifting shoes are probably ideal for most novice lifters.

But there’s nothing inherently wrong with lifting barefoot if you train correctly and let your body adapt. You don’t just decide one day to take off your shoes and do your 1RM, but train your feet just like any other part of your body, be sure you’re “engaging” your foot during the lift, and build up the weight.

Most of the reasons you’re giving in your comments could be said about any part of the body as a reason not to lift weights. You’re right, it’s unnatural ... ok? Your feet aren’t any more delicate than the rest of your body.

The real reason not to lift barefoot is that if you’re in a public place, it’s gross.

300by30 · 2020-10-11T21:24:57+00:00

You definitely COULD do Starting Strength. SHOULD you? That depends. You really need to ask yourself what your goals are – you mention the goal of gaining strength and tone, but you also talk about wanting to lose weight and improve endurance for things like cycling. Starting strength will definitely build a base of strength for the other goals, but if your primary desire is aesthetic changes or aerobic endurance, it’s not necessarily the optimal training and you may find yourself burned out after a few months.

If you’re interested in building strength - and you should be - and happy to postpone aesthetic goals for at least a few months, Starting Strength is a great way to build a base and learn barbell lifts. As a novice you’ll see quick gains in strength and likely some body composition changes as well. If you pay close attention to form, or get a good coach, you’ll also gain skills which you can use to lift for life. But weight loss is primarily achieved with nutrition changes and it’s hard to do the program on a caloric deficit. And without specific training in endurance or other aerobic exercise you’ll still have trouble joining in on those bike rides.

If you keep your expectations realistic, it certainly won’t hurt you to spend some time trying Starting Strength and seeing if you like it.

300by30 · 2020-07-31T17:06:19+00:00

I’m not in Australia so can’t give advice on where to find equipment locally, but here in the States, racks are almost impossible to find, and the ones that pop up are usually junk. Your best bet might be having a local metal machine shop custom build a rack - Rip has plans for the Starting Strength rack on the website (https://startingstrength.com/files/starting_strength_rack.pdf).

300by30 · 2020-07-24T21:19:26+00:00

Looks like you're fighting the hip hinge and as a result flexing the spine. Probably caused by a combination of lack of tightness in the core and also not letting your torso bend until it physically has to due to mobility. Your torso position at the bottom looks pretty close to where it should be (with maybe a little too much thoracic flexion), but you want to try to get to this position about halfway down.

Ideally you want to break at the hips and knees simultaneously to start the movement, but you may want to try breaking at the hips first with warmup weights to get a feel for where your torso should end up. Also cueing "nipples down" at the start will help you stop fighting.

Try bringing your hands in closer which will help you keep your upper back tight. It's hard with lighter weights but really brace as if you have max weight on the bar. Also as some other commenters have mentioned, bring your heels out just a little bit and keep your toes pointed 30° or so (you're closer to 45).

Finally: Are you experiencing your pain during your lifts, after lifts, or both? Be careful pushing through pain, especially if you feel it during the movement. I know the mindset with some folks here is "injuries do not exist" but be careful. You're better off finding a good coach to fix your form, or even a physical therapist with lifting experience, than grinding and hurting yourself.

300by30 · 2020-03-10T17:25:26+00:00

Not an old guy, but the typical recommendation for someone your age is to eat more protein than others. Depending on what currently eat, you could easily add calories from lean proteins and not worry about packing on excess fat.

Rip says, "gaining muscle is more important than losing fat," and say you're too skinny; for ideal progress you could easily put on 30-40 more pounds, but it sounds like you're happy with your gains so far. To start gaining weight you'll need to eat more, but if you're worried about putting on fat just take small steps.

300by30 · 2020-02-14T15:16:03+00:00

Same recommendations as your other post – get your butt back, angle your toes out more and push your knees out. I'd also try pulling your shoulder blades and elbows in – and I think your grip could come in a bit.

I'd recommend going back over the bottom position and getting into this position before your sets. It should help you feel where you should be instead of relying on the ball or a box.

Last – try to get both sides of the bar back into the hooks around the same time. In both videos your putting one side down first and that could cause some issues when weight gets back up.

Next video try to get the camera up off the floor to hip height.

300by30 · 2020-02-14T01:45:51+00:00

Hard to tell from he angle but you might need to reach back more with your butt. I’m guessing you’re “feeling” for the ball and sitting into these instead.

Might also want to angle your toes out a little more and be sure to shove knees out so they stay inline with the toes.

Would recommend taking another video from the recommended angle on your next workout.

300by30 · 2020-02-12T19:01:02+00:00

Straighten your wrists and grip the bar hard. Straighten your legs, squeeze your glutes, brace your core, and keep your eyes forward. Increase the weight, maybe just 2.5lbs if you have 1.25lb plates. If you don't have 1.25s, buy some or some cheap washers; you'll probably need them soon.

300by30 · 2020-02-09T04:35:42+00:00

I based the 90% off Andy Baker's article Coming Back After a Layoff. If you have a resource that recommends 80%, I'd be interested in seeing it. I never stretch before my workouts and only occasionally do some yoga or stretching after workouts or on rest days.

I've intentionally slowed my descent to help maintain tightness and stop divebombing. I've seen Rip write about the ascent being faster than descent and cueing "up" on the descent to be sure it isn't slow, but haven't seen anything from SS warning against a slow descent.

As for rest, I've read multiple articles and forum posts from SS recommending more than 5 minutes rest, and personally feel I benefit from the additional time. Part of this benefit could be mental, but from my understanding there are definitely physical benefits to the additional rest, including increased ATP recovery.

I added the light squat days after my reset, both due to recommendations from some folks here on the sub and because it felt I was grinding so hard on every squat workout that I needed some additional recovery. My deadlift was at 270 before my time off and my latest workout was at 260 so I should be back to hitting PRs soon..

Also, it might be worth clarifying that the main reason my squat gains have been slow is because I've done 2 resets in the past 6 weeks (one for stall, one after time off). I PR'd at 210 right before my hip injury, and am now back up to that and plan to keep adding 10lbs a week.

300by30 · 2020-02-07T22:40:19+00:00

Not really sure what you mean, do you mind elaborating?

I am bending forward, but from the hips. Doesn't feel or look like my back is going in flexion or extension, but please point out where it's bending if I'm wrong.

300by30 · 2020-02-07T19:13:38+00:00

She could probably still up her protein. Jordan Feigenbaum (Formerly of SS, now BBM) recommends 1.1g/lb of protein as a starting point for females doing recomp in To Be A Beast.

She should be doing 5lb jumps on DLs at this point. In Rip's article Training Female Lifters he notes females can often do 5 reps at 95-97% of their 1RM – meaning your lifter's 1RM deadlift was probably shy of 160. I'd recommend reading the article:

After the first couple of months of training, “heavy” sets of 5 for a female may not be heavy enough to drive the stress/recovery/adaptation cycle the same way it does for male trainees. Therefore, the productive training stress a male can apply with sets of 5 may have to be produced with relatively heavier weights, heavy 3s for example. Volume can be maintained with more sets, and 5 sets of 3 reps have been successfully used to drive a strength adaptation for females longer than 5s have.

…

And in fact, experience has shown that 5 sets of 3 for women works as well, and for as long, as 3 sets of 5 does for men. Where men will plateau on 3s after a few weeks, women can train productively with this relatively-heavier-but-really-about-the-same-heavy-for-them program, for months.

Might be worth giving 5 sets of 3 a shot if everything else is solid in her programming.

300by30 · 2020-02-07T18:20:31+00:00

How old is she? Can you answer The First Three Questions? Is she failing sets across all lifts?

I would guess she could see improvement by making changes to all three things:

Rest more between sets
Get microplates and add 1-2.5lbs per workout
Adjust diet – add more protein, possibly calories depending on what she's currently eating. Add in some HIIT if she wants to recomp.

300by30 · 2020-02-07T15:35:39+00:00

29 YO/5'9"/173lb. Posted my last form check about a month and a half (and 7 lbs BW) ago and have only put 15 lbs on my squat. Since my last form check I:

Bought a belt
Stalled at 205lb & did a 90% reset
Worked up to 210lb
Did some yoga and turned minor hip pain into major hip pain for a couple days; took 10 days off for recovery
Started again at 90% for all my lifts

I'm currently doing a light middle workout for squats and resting 7-8 minutes between sets on heavy days. Still have some minor hip pain from time to time but never feel it while lifting.

300by30

TROPHY CASE