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There is a squat article in the training articles section which is good to read. Having a strain this early on (not that you should get one later either) makes me think you should perhaps drop the Rippetoe for now and go with lighter weights higher reps and get used to the exercises. That's unusual advice for me but hearing about a potential injury I think it's warranted.

Your thinking on the weight training helping with fat loss isn't far off. High intensity full body things really increase fat buring after the fact so they can help in that regard. But the high frequency and intense nature of Rippetoes.....I wouldn't want to be on a caloric deficit with it. It is all about recovery. I'm not saying it's worthless but it will seriously undermine the effectiveness of it.

And are you doing lots of pullups and pushups? Because just losing a certain amount of weight isn't going to guarantee anything [/QUOTE]

I got rid of the heels problem today, I had a form issue the first time. I'll read the injuries thread, I feel like an idiot because I'm part of another forum where noobs come in and ask stickied questions over and over and I believe that's what I just did Oh well. Anyway, what kind of program would you recommend, did you have one in mind? And yeah, pushes and pulls galore

"Deloading" the bar onto the ground in between reps, for rows, is called JS Rows. I would use those.

A deadlift is called that because you're lifting a dead weight. So yes the bar would be completely stopped and on the ground before doing the next rep.

Refer to the injury sticky for your hamstring. It depends on the severity, if it truly was a strain then I would've stopped squatting and iced it.

*Edit* When I hit the 'first new post' button it brought me to the bottom of page 1, so I didn't see the posts on page 2

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BTW, there are those who will assert that the so called Pendlay or JS row is a barbell row and always has been and that nobody has a right to put their name on it or for their name to be put on it. I.E. it was always proper to deload the bar. I don't know the history of the exercise but let's just say the little birdy I heard it from I respect enough that I will henceforth decist using the term Pendlay or JS rows and just call them barbell rows (that's how I always do them anyway ). Cuz I hate it when someone pins their name or gets their name pinned on something they had nothing to do with inventing.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Ask your little birdy if it's better to say:

1) Correct barbell rows

2) Sacrificing form for more weight standing almost straight up barbell rows

I think names get attached to things because it was either popularized or invented to make things easy. If barbell rows were always meant to deload fully on the floor, but the concept was lost through time, then either Pendlay or John Smith reminded everyone which way they should be done, then I can see why that happened. Especially when all the pro's and 90% of the gymrats do them at a 45 degree angle and label them "barbell rows".

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oh man.....im laughing very hard right now......btw: where have u been eric?

I dont even know where to start with this thread.

First of all Bro, forget the cutting. Your a skinny little runt to begin with.
I have NEVER heard of a 6' 165lbs guy cutting.
Thats retarded dude. (no disrepect intended)

You want to lose 15lbs and be 150lbs at 6'???
Bro, you'll never be able to carry your backpack very far

And this "for the military and need to be light and lean"???
Shouldnt it be STRONG and lean.

You need strength, muscle mass, and a high cardio capacitiy. The lean part (at 165lbs) will work its self out as you grow bigger.

Thanks for the input, but I don't necessarily agree. I'm at about 15% body fat right now, so I have some space to work with. Last year I was a competitive athlete and weighted 145 with a good amount of muscle (7% BF). I know that I can carry the pack at that weight, it's been done before. The reason I want to lose the fat is that that is 15 lbs less that I have to do 20 pullups with or run (aka sprint..) 5 miles with. I've got good strength already, so I'm just looking to cut the junk. And I agree, strong and lean is the way to go. I should have said lightER

As usual, I was using JS because thats what I was told and thats the easiest way to search them on the site. I didn't know your convictions were so strong but it gets me thinking about whether I should call them JS Rows....

No this is a new thing call it a personal preference. It's just I've noticed this internet thing where we have people's names all over stuff that come to find out has been around forever. Or they swtch out an exercise on a time honored routine and call it the "insert name here" version. That stuff just bothers me And it causes people to be led to misinformation whereas if they were given the proper source in the first place....

Well the hamstrings are feeling decent today, I can still feel them but not nearly like before. I'm going to give it another go tomorrow, and just back off if they start giving me crap. I've read that the recommended rest between sets is 3-5 minutes, depending on the exercise. Do I really need to wait this long? Or will I see the same gains with a bit less rest? (maybe the few more pounds I can squat/press/etc with longer rest is significant? Probably...thoughts?)