Stanton Strength would like to invite the past, present and future of Stanton Strength to an annual kickoff party and open house! Friends, family, and interested strangers are welcome to attend.
From 6am to 4pm Jordan Stanton will be providing free one hour training sessions. Also during this time the studio will be available for drop in viewing. If you have ever been interested in real strength training this is your opportunity to receive coaching from one of only two Starting Strength coaches in the entire region.
From 5pm to 9pm we will start the barbecue and break out the beverages. The gym will be open during this time for our friendly King of the Hill competition.
King of the Hill: The bar starts at 135lbs and is increased by either 20 or 25lb per round. Each competitor must complete a repetition at each weight. A failure to attempt or a failed attempt eliminates the competitor. Squat, Bench, Deadlift, and Strict Press. Additional prizes given for exhibition lifts.
The party will be located at the Stanton's private residence and location of the garage studio gym:
4036 SE Monroe ST
Milwaukie OR, 97222
Please RSVP for the party so we now how much food to provide. Additionally please call Jordan at 971-279-0864 to schedule your free training session. Otherwise drop in at any point for a free tour of the facility.
Starting Strength novice and intermediate barbell classes are beginning April 17th! Classes will be held in our new garage studio location in Milwaukie Oregon.
Learn what barbell strength training can do for you in an environment of teamwork, excellence, and respect while supporting and progressing alongside others under the guidance of an experienced Starting Strength Coach.
Novice Classes run for 8 weeks M/W/F 6am and 6pm. Classes are 60-90 minutes in length. $200 per month.
Intermediate Classes run continuously on Wednesday at 7:30PM. Classes are 120+ minutes in length. Includes strength programming. $200 per month.
Classes are capped at 4. These spots are first come first serve.
In part three we created a strength program for a hypothetical strength athlete. In part four we will discuss how to exchange repetitions in reserve (RiR) for percentages of one repetition maximum and the adjustability the conversion affords.
RiR is a fine method of determining the intensity of a lift but with a major limitation: RiR is highly dependent upon athlete or coach perception and therefore lacks adjustability. While an athlete may be able to discern between a RiR of 1 and 2, can an athlete discern between the difference of 1 and 1.5? Certainly the athlete cannot discern between 1 and 1.1. At least for movements that carry the most importance, we need an intensity metric with greater adjustability.
Percentage of a one repetition maximum (1RM) is very adjustable. Percentage of 1RM is simply a certain percentage of an established or theoretical maximum. 90% of an established 1RM at 225lbs is 202.5lbs. The measurement itself is infinitely adjustable from 0% to 99.999% and beyond. Practically percentage of 1RM is adjustable to the degree it causes a difference in load. The increments of measurement are determined by the smallest load available and the magnitude of the 1RM. For a 225 pound 1RM with 2.5 pound plates available for loading, increments of adjustment are approximately 2%. With 1.25 pound plates available, 1% increments are possible. A 500 pound 1RM with 1.25 pound plates available, increments of adjustment are approximately 0.5%. With larger 1RM, smaller loads available, and taking into account the potential for rounding, percentage of 1RM is superior for adjustability of intensity.
In order to utilize percentage of 1RM we must first establish 1RM. There are several ways to establish 1RM. The first method is simply working up to a 1RM in competition. A competition 1RM is suboptimal in many ways due to the condition in which it was established. A competition 1RM is typically following a taper, a period of time of focus, under specific technical requirements, and in an environment that typically fosters 100% intent. A competition 1RM is not usually representative of an athlete’s ability on a given day. A training 1RM is more representative and therefore often more useful. The athlete works up to a 1RM with an established acceptable form under the same conditions as training. For newer or risk intolerant athletes, a 1RM may be inappropriate due to inability of maximal force production and risk reward of a high percentage lift. Another method of establishing a training 1RM is to work up to a submaximal load and complete it for as many repetitions as possible. Using the data obtained there are several available equations for estimating 1RM from a submaximal load.
In part two we discussed the variables available in strength programming. In part three we will put the information into practice and create a strength program designed for a hypothetical strength athlete.
Our hypothetical athlete will be in their 20’s, injury and chronic disease free, and be able to devote as much time as necessary to their training and recovery. Our athlete is a powerlifter that has run a proper novice linear progression and has gained considerable muscular bodyweight and strength. The goals are to increase the squat, bench press, and deadlift to compete. Our athlete has been identified as an intermediate athlete and adapts roughly within the period of a week. We will utilize the Texas Method for inspiration.
The microcycle for this athlete will be a week’s period of time. The mesocycle will be four week blocks but primarily concurrent training focusing on hypertrophy, strength, and skill practice simultaneously. Specific four week blocks will be introduced prior to competitions to prioritize strength and ability to demonstrate strength. The macrocycle will be very simple with offseason and competition variation.