By: Ryan O'Connell-Peller SSC
There once was a time, long, long ago, in city far, far away where I didn’t know how to train. I know… I can’t believe it either, but it’s true. In the year 3 BSS (before Starting Strength) I followed a series of ridiculous programs I found on the internet. Programs that instructed me to do reverse crunches using a smith machine on my feet as a point of external loading. Don’t worry, I never went through with using the smith machine. I put cables on my feet instead so that I wouldn’t look ridiculous. I didn’t know what I was doing, I was just working out to lose weight. I was also incredibly weak and most likely moving horribly, like an inflatable tube man trying to do a deadlift. I wanted to learn more about what I was doing, and why I was doing it, and I was spending so much time in the gym, I figured why not learn to become a well informed trainer. That way, I can help others and myself figure out what the hell is going on in these places. In my research I had found the Focus Personal Training Institute. A vocational school that trains trainers. Here is the place that unknowingly at the time, would change my life drastically.
One day, one of the teachers at the time, (The Brent Carter SSC) came out to the gym floor on their lunch break and dropped a weightlifting belt, some strange looking shoes, and a marble notebook on a bench near one of the squat racks. I though nothing of it and went about my business. Minutes later I turn around to see him squatting 3+ plates with clean form. I though to myself, I kind of want to be able to do that. I asked Brent what program he was following and he told me to buy Starting Strength 3rd edition. At this point I was about halfway through the FPTI course, so it was easy for me to understand the dense textbook. FPTI was also responsible for my understanding of anatomy, biology, kinesiology, and more.
Brent was getting ready to attempt to get his SSC credential so he took myself and another student under his wing and coached us through the Starting Strength novice LP. He then decided to form a barbell club open to all students so that he could rehearse the teaching methods of each of the movements and train his coaches eye on a regular basis in preparation for his coaches platform test which he received not too long after. As the barbell club grew larger and larger he had me assist in coaching the newer students. At this point I had just finished the schooling at FPTI and had been hired there because they knew that I was amazing, and awesome, and smart, and so very good looking. Brent then began pressuring me to go for my cert and at this point I had been through the Starting Strength 3rd edition, Practical Programming, and Mean ol’ Mr. gravity texts several times and consistently coaching both barbell club and private clients and being coached all in less than a 1 year spans time. In addition to prep for my test Brent shadowed my coaching sessions and worked with me one on one in reversing the teaching methods of the movements. I would also use the Starting Strength form check forum to watch different people with different anthropometrics lift and see if my notes would align with SSC responses on the forum.
I obtained my FPTI Certificate, NSCA-CPT, Medical Exercise Certification (also a huge pain in the ass BTW), and most importantly my SSC credential within a year. Brent Carter mentored me through my entire process and made me the coach I am today. I even have a little bit of his Texas accent when I coach. Probably the combination of Brent and hours of Rippetoe videos I've watched. Since I've left FPTI, I've been working with “The Jordan Stanton”. It’s been a pleasure working with him and I honestly do consider him to be my new ( and much better, so much better than Brent) mentor as I have learned a lot and probably will learn more years to come (raise please).
By Jeremy Elder
For most trainees, getting bored with training and losing motivation is inevitable. What triggers boredom can vary widely between individuals, but if left unchecked can lead to losses in performance, missed workouts, and, falling off the wagon!
Below I’ll discuss a few strategies you can employ when, or better yet before boredom sets in.
Include variety in your programming.
Battles were waged and champions have emerged. Congratulations to our winners:
Top Masters Women: Beth Smith
Top Masters Open: Greg Ruhl
Lift of the Night: Laura Ruhl
By: Brian Smith
He and the second coach present, Jeremy Elder, explained and demonstrated the movements. Then, as I took my place under the bar, I was mystified by the precision of the cues he spoke to me. How did he know that my balance was off just be looking when I couldn’t tell myself? And how was it even possible that he could direct me with precision how to shift in order to improve it? After following his cues as well as I could, I could feel the difference. It wasn’t just understanding a new concept, though that was happening – it was embodied learning that I could feel and own. I walked out of that session having performed an awkward squat, but it was by far the best one I’d ever performed.
The next week I started the beginner class he offers, and I learned why Jordan seemed liked some kind of barbell psychic to me that first day. As an RN, he’s experienced with the physicality and the mentality of all sorts of folks. As an athlete himself, he speaks from experience. As a Starting Strength coach, he’s been through an education and training process that consistently produces coaches of the highest caliber. Beyond that, Jordan balances professional business practice with causal friendliness, and somehow manages to run a very structured program while remaining flexible to work with.
I was expecting that the other folks in the program would be some sort of experienced athlete – embodiments of the jocks and bros and meatheads that I always found intimidating and inscrutable. Instead, I found a community of men and women of all ages and from many walks of life and all sorts of styles. The jocks are there along with the moms, professionals, students, clergy, and others, and the jocks are competitive in an encouraging way that makes them inspiring. There has been no hint of cultish peer pressure that can be found in some fitness programs. Jordan hosts monthly and quarterly events where people get together, and there’s a real sense of togetherness from training with the others in the program.
As I showed up session after session for the class, I was able to make progress as he and Jeremy both challenged and supported everyone doing the program. I was getting more flexible, developing greater body awareness, and getting stronger. I noticed the improved strength when I walked up stairs, when I got out of a low chair, and when needed to move something heavy. I noticed when the way people reacted to me started shifting. I noticed when my mood, motivation, and focus improved. I noticed, too, when presented with life’s challenges and difficulties that new confidence and assertiveness were changing the way I approached my relationships, my career, and my hobbies.
I decided to add in the nutrition coaching that Jordan offers, and that experience echoed the flavor of the strength training. That was more than 30 pounds ago, and now I’m approaching the weight goal that eluded me for many years. Losing weight while gaining strength isn’t an easy trick to pull off, and having Jordan manage my nutrition and training was a real benefit. Jordan provided a consistent and encouraging direction for me which was invaluable, especially as my weight and my emotions about weight fluctuated all over. Jordan has a deep well of knowledge and support to draw on through Starting Strength and Starting Strength Online Coaching.
After finishing the beginner program, I began working with Ryan O’Conner-Peller of Stanton Strength, another Starting Strength coach who is both proficient, professional, and a great guy to work with. This far out, I’m able to perform the main lifts from double to triple that initial performance. Jordan’s organization has been, for me, the perfect way to learn and benefit from Mark Rippetoe’s Starting Strength program.
When you work with Stanton Strength, Jordan and the other coaches here, provide strong leadership for a fantastic community working through a proven program. There’s no way to articulate how strongly I recommend that you get involved right now.
By Ryan O'Connell Peller
On December 19th 2016 at approximately 21:00 hours, I was struck by a van in Japan, which was driven by a man. I don’t remember his name but i’m pretty sure it did not fall into the rhyme scheme. I was walking the streets of Hiroshima at night en route to my hostel when I was blindsided laterally by a large van. It was my fault of course for I had J-walked, which in Japan is immensely frowned upon morally. It has been said that those who participate in the action bring shame to themselves and their family. Which I of course have been doing as a NYC native for the past 28 years of my life. The only difference here was that I was not accustomed to traffic being opposite in direction. Once struck, my body was sent flying through the air, much like a plastic bag drifting through the wind wanting to start again. By some miracle my head and face were untouched so I was conscience and coherent throughout the entire aerial experience. At one point I had thought “I am upside-down in the air… This is not good”. As soon as I landed roughly 10-15 feet from where I once was standing, adrenaline coursed through my body and I immediately popped up to my feet like a toaster releasing a finished product. It was at that instant I knew something was wrong with my left knee. I could feel the instability and said “I think I tore my ACL,” out loud to no one. I start limping to the nearest side walk and a small group of people rush over all of my belongings that left my body through my flight. My 70L travel pack’s straps ripped as I landed on the bag, and both of my shoes came off at some point of my non consented groundless cartwheel.
Once settling ( limp pacing in shock) on the sidewalk I begin to remove my jacket and sweater in search of other injuries. I couldn’t help but think of the fact that my strength training helped me limp away from this accident. Police, Fire department, and an ambulance all arrive on behalf of the irresponsible American tourist. Embarrassed enough I told them that I was Canadian, gave them a police report, let the EMT’s look at me briefly, and refused to go to the hospital. I wrapped a voodoo band around my knee and limped to the train-station. I took the train towards my hostel and stopped at a 7/11 for ramen and a couple of Japanese beers to bring to my room. Some of you may be reading this thinking “you should of went to the hospital, you shouldn’t be drinking, you might be concussed”. Shock is a pretty crazy response and put me in quite the dumb haze. Also this was a good learning experience for how I should approach the next time I get hit by a van. My dad always told me that sometimes you need to stick your finger in the outlet to learn.
The next morning I woke up feeling like I got a van. Aside from my knee I had a series of bruises all over my arms and body and some road rash on my lower back. Fortunately the accident happened towards the tail end of my trip, so I found a hostel close to the Golden Gai district in Tokyo and limped around there for 2 more days before returning home. Upon my return I went to the ER to receive an X-Ray of my left knee. The X-Ray was unclear so I scheduled an appointment for an MRI which showed a full ACL tare in my left knee as well as meniscal tears in both knees. Surgery was needed. My surgeon gave me the option of either a patella graft or cadaver, with a bias for patella graft, with the reasoning that the body may reject cadaver. I scheduled my surgery a month later to organize my life in preparation for being out of commission for 2 weeks. The pain was moderate. The first few rounds of PT consisted of me attempting straight leg raises from a seated position, and a series of dorsi flexion / plantar flexion resistant band movements. I was compliant, as I was literally unable to do much else. A week after surgery the surgeon unlocked my knee brace and gave me, if I can remember correctly, 30-40 degrees of movement. The following week they gave me free access to full ROM. My first training (during the first week) was actively loading my knee as much as I could relatively pain free. Once I was able to accomplish that I began squatting to whatever depth I could achieve for 3x5 twice a day. About a month out I was able to squat to depth (apex below the patella) pain free. All the while I would attend PT sessions and facilitate their single joint band resistant exercises. I really went for the routine stretching and graston therapy. I had told both my PT and surgeon that I was going to facilitate the novice LP of Starting Strength, and they both told me to wait in fear that I would get hurt. I told them I would… I didn’t. Once I was able to do bodyweight squats, I put a 15lb trainer bar on my back and started my LP there. Roughly 8 weeks after my surgery I was squatting 165-185 and deadlifting roughly 205 pain free. Both my PT and surgeon exclaimed that I was recovering faster then anyone they had ever seen. In which I told them that I had lied about waiting to facilitate Starting Strength. My surgeon brushed that information off, and my PT wanted to see how I was Deadlifting. After showing him, he attempted to correct me and told me that I should be taking a trap bar stance (hips super low, vertical back, pushing the barbell to the front of the feet) with a traditional barbell. I gave him a very sincere hug, told him everything will be ok, and I left without looking back.
Starting Strength got me back on my feet and fully functional at a faster rate, it also may have saved my life / prevented worse injury during the accident. I was preaching for Starting Strength for years before I got hit. Mark Rippetoe’s quote “Strong people are harder to kill than weak people and more useful in general,” rings true to me and I now preach it with more importance. It’s imperative for people to be strong, whether its for athletic performance or to have the ability to walk around without a cane or a walker, or to make a poor decision in a foreign country and get hit by a van.
I want to play a game...
Will you ride the razor's edge? How much blood will you shed to achieve your goals? Visit the store now to pre-order your Halloween Saw inspired t-shirt. Pre-order until October 1st. Pre-orders will be shipped the third week of October. Lift or die, make your choice...
By Jeremy Elder
Protein consumption is one of the most important nutritional considerations in the context of training and eating to get bigger and stronger. Unfortunately, it’s also the macro-nutrient target most people struggle to consistently achieve. As a rule of thumb, most strength athletes should try to consume one gram of protein per pound of bodyweight every day. This can be challenging due to protein’s effect on satiety (it can be quite filling), and the preponderance of cheap, easy to prepare, and tasty snacks that are heavy on carbs and fat.
In a perfect world we would all meal prep and this would be far less of an issue. But in our imperfect world, where we are often tired and crunched for time, it’s helpful to develop strategies that make it easier to succeed than fail. Below I’ll describe a strategy I find useful for hitting my daily protein targets. Hopefully you’ll find it helpful too!
I draw from this menu any time I need to eat but am short on time, motivation, or imagination. Once you’ve picked out your protein dish you can simply add a carb and/or fat source to round out your meal. Here are a few examples of dishes:
When it’s time to eat I’ll prepare one or two of these dishes (e.g. scrambled eggs with a side of Greek yoghurt), and round it off with another easy protein source, like a cup of milk (8 grams), or a protein shake (24 – 56 grams). At the end of the day it’s not as optimal as weighing, measuring and meal planning; but it does ensure I can consistently reach my daily protein target, even when life gets busy.
The PDX Fall Classic is a sanctioned US Strengthlifting Federation meet. Competitors will be ranked and can qualify for the 2019 USSF Nationals. A USSF membership is required to compete - Register Here.
Lifters will contest the squat, press (overhead) and the deadlift. The sum of the heaviest completed attempt for each lift will constitute a total. Lifters will be ranked based upon Wilks formula.Trophies will be given to the best open, womens, open masters, and women's masters competitors.
The rules of this event can be found here- USSF Rules.
Frequently Asked Questions:
What gear is required?
A nonsupportive singlet, collarless t-shirt, pair of shoes, and knee high socks. For further information read the costume section of the rules linked above.
Is there a bench press?
Unlike traditional powerlifting competitions, the press (overhead), not the bench press, will be contested.
The rules say my hands have to be outside the legs when I deadlift; can I sumo deadlift?
The sumo variation of the deadlift is not allowed for this competition.
When do I weigh in?
Weight outs will be performed immediately following a lifters final attempt on the platform.
Are there platform commands?
No, the lifter merely needs to demonstrate proper control and execution of the lift as described in the rules linked above.
I'm a novice can I still compete?
Yes! All skill levels are welcome to compete and will be supported.
The event will be orgainzed and hosted in partnership with Stanton Strength and PDX Barbell Club.
Where Stanton Strength athletes are featured that have accomplished amazing feats of strength or physical transformation.
I first met Laura’s husband Greg. Greg trains with SSOC and wanted to come out for an intermediate lifting class. Greg talked Laura into doing one of the novice classes. Six months ago Laura signed up for her first novice class.
Laura wanted to get stronger and more capable and had seen what barbells had done for her husband. Laura began like any other novice, a little uncoordinated, unsure, and not very strong. Most notable Laura was unable to manage an unloaded squat to depth without falling down. I don’t know if she believed me but I told her she would be squatting 135 in no time.
I started Laura on a box, a very cute tiny little box for Laura’s tiny leg shank. She would lower herself down as far as she could before plopping down. She would then rock and get herself back to standing. In two weeks she was able to control herself all the way to the box and we were able to remove it. Laura performed her first loaded squat all the way to depth!
Once Laura found her confidence and place within the team she began to excel. Adding weight every session, moving with better form. I still remember when she was able to load her first plate onto the bar from standing height and when she came in excited that she was able to put a heavy object up in the cupboards. Strength is important.
Laura is early to every single class. She is eager to support her classmates. While not always enthusiastic about adding more weight to the bar, she commits to every rep. She is very coachable. But please don’t ask her to do bar math. “Laura math” as we call it is something like plus/mins 75% bar weight.
Laura has been a regular at the monthly team dinners and even competed in one of Stanton Strength’s King of the Hill. The other ladies took notice as Laura had flown under the radar to become a very threatening competitor in a very short time.
I had the pleasure of spending 24 weeks with Laura over three novice classes and the improvement I saw was dramatic. Laura began with a 35lb bench press, a 15lb press, a 65lb deadlift, and was unable to squat. As of the final week of her last novice class Laura can now bench 135lbs, overhead press 95lbs, deadlift 275lbs, and squat 265lbs! Laura is almost literally 7x stronger then she was before!
There was no secret to here training. In fact, many would call it boring. But simple and hard gets results. We performed a Novice Linear Progression pretty much as described in Starting Strength. We performed three sets of five squats, press, and bench press. We performed a single set of five deadlifts. Over time we added in a light squat day with paused work. Laura spent a little time with Romanian deadlifts and good mornings to provide a break from heavy deadlifts. Later in her progression we split deadlifts into a light volume day of two by five and a heavy day of one by three. The final adjustment we made was performing a top set of five with two back off sets of five at eighty percent for the squat. Only six movements in total and one variation. Getting strong isn’t complicated, its just hard.
Laura has now joined Marie for the Thursday intermediate class and is looking to compete in the very near future. With Marie as a mentor Laura will be a dangerous force indeed. I couldn’t ask for a kinder, more dedicated, coachable trainee. Here is to a bright future and many more pr’s together!
So much has happened in six months since we announced Jeremy Elder as Stanton Strength’s first Starting Strength intern. Where to begin?
Looking to the past: We put on the most epic of competitions with the King of the Hill four. Over 60 people packed into 270 square feet. Personal bests were smashed, competitors were crushed, and a select few rose to the top of the ranks.
Stanton Strength moved the location of Next Level Barbell studio from Milwaukie to Portland. With 600 more square feet to work we now have three racks, over 10 bars, and 2000lbs of calibrated bumpers/iron. I am awaiting the logo’d pulling platforms and then I will post pictures of the completed location.
Jeremy Elder has done a fantastic job interning and will be moving into his new role as a junior strength coach, ready to take on new clients. Jeremy has a fantastic eye and is more then ready to take a more direct role. I look forward to continuing to develop Jeremy’s coaching practice and to prepare him for the rigors of the Starting Strength exam. Contact me now if you are looking for an extremely affordable coaching option.
Stanton Strength has also welcomed a new Starting Strength coach into its roster with Ryan O’Connell Peller. Ryan brings a wealth of experience and comes with the highest recommendations of his peers. He is available for clients immediately.
The team continues to grow every week. We welcomed Rick, Kalab, Ken, Zoe, Tom, Joseph, Glen, Sheri, Lindsay, Aimee, Stephen, Jia, Sharon, Jim, Seth, Josh, James, Brian, Tyler, Earl, Spencer, Matt, Jason, Annmarie and more!
Presently: With the rate of the growth of the team, Stanton Strength is in need of some new management tools. At Stanton Strength we have avoided raising our prices for 3 full years. In order to continue to grow and develop its finally time to raise our prices. Single session prices are increasing to $85 per session. Monthly subscription model will be increasing to $325/month and includes programming, conveniently delivered through fitbot. Nutrition, for new members, will become an add-on item and will be managed through fitbot. The subscription model will now require a 3 month commitment for new members. Novice classes will increase to $250/month and include up to 6 members in accordance with our increased space. Intermediate classes will increase to $175/month and include up to 6 members. These changes will go into effect starting June 1st for new clients and July 1st for existing clients. For existing clients that just gasped, please do not fret. I am committed to you. If this is beyond your financial means, please contact me individually. I want there to always be a place on this team for you.
With the hard part out of the way, lets discuss the newest goodie that this allow us to purchase. Fitbot is an online training service that will completely revamp our current excel based training platform. Fitbot is a client and coach platform. Programming will be delivered via email on a daily basis. You, the client, can rapidly relay your progress to your coach, ask questions, and post videos. Your coach is given a suite of tools that allow better tracking of your progress, and allows better communication of what you the client should be doing. Less wasted time in emails, or text messages, trying to figure out what you are supposed to be doing, and more worry-free training! In addition, during periods of time that there is an active intern, any video you upload will be analyzed and broken down within 24 hours and feedback given!
Another perk we will be offering is automatic bank withdrawal services. No more having to chase me down and throw money at me. It will be conveniently relocated on a monthly basis.
Lastly in the present, I have completed my nursing career and am now retired. That means 100% of my attention is focused solely on this venture.
Charging towards the future: I see a very bright future ahead. A future where you are all jacked, probably not tan, but crushing 1000lbs squats.
We will continue to run the team dinners every month but these will be moving to Saturday’s after our trip to Saylor’s. My hope is that it will be easier for all to attend. I love seeing you all outside the gym.
A new novice class time has opened from 6-7:30am with Ryan. There is also an available slot still at 6-7:30pm.
June 24th Ryan and I will be putting on a squat camp at Rekovery Athletics. Come and learn not only how to squat, but why we squat the way we do. Lecture and instruction is provided. To get signed up see: https://aasgaardco.com/…/starting-s…/vancouver-wa-squat-camp
June 30th will be the first bench’s and brews. Come get your bench on while sampling delicious beverages from a local brewery. More information to follow.
The next King of the Hill is scheduled for August 18th. We have special guess Rebecca Roberts coming to crush the female records. We will have a ton of new space so I am hoping to get some awesome pictures of you all lifting.
Lastly, we are on schedule to open a commercial facility. My goal is to open in less than a years’ time. In conversation with Mark Rippetoe, the west coast is in need of a training facility to host seminars. That could and will be us. I have a goal to have the best Starting Strength gym on the west coast. And I know you are all behind me and I cannot thank you enough for your support. Every day I feel so lucky to know you.