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Ark94's Workout Log

Alright, so im going to cover a lot of things in this post about my diet.
First off, new month, and im going to try my best to track my macros everyday, however everyday i eat the same thing, never change it up so my macros are normally ALWAYS the same, unless i have a cheat meal maybe once a week, twice at most.


Workout B - Rippetoe's 3x5

Squat - 100lb

Military Press - 85lb

Bent Row - 120lb.

Squat went well, i guess. Still trying to find my center of balance. i find though, because i was reading over the squat section in SS, that if you look down, at your knees and squats it helps. So i tried it and it did help, however i think my back rounded for the rep or two i did it for. But it did help, not sure why but it did in the way of pushing out my knees, depth, and coming out of the squat.

Military Press, im going to be staying at 85lb's obviously for a bit of time. It is still hard, and would be better just to stay there.

Bent Row went well, it still gets hard around the last 2 reps in the last set, and last rep in the 2nd set. So maybe one more workout at 120lb.



Okay, i am going to be copying and pasting this from my other thread in bodybuilding supplements.



So i did my macros for monday, and this is without any protein shakes. Normally i would have had the same meals, except morning i would have my protein shake, then pre-workout weight gainer, and after workout iso. then before bed casein.

I would like to know if you think my diet posted above, if you don't remember here it is.

Ark94 said:
Here is what i eat:

Wake up
2 Scoops Protein Iso

20-30minutes later
4 whole eggs, 2 slices whole wheat bread, 1 glass of 3.25% milk or 2% milk

Between breakfast and first meal
1.5L of 3.25% (homo) or 2% milk

2hours later
1 Egg sandwhich on wholewheat bread (egg, tuna, or chicken whichever) - Egg sandwhiches usually have, if i eat 2 a day then 6-8eggs in them.

2hours later (technically lunch)
1 Chicken Sandwhich on wholewheat bread (can be egg or tuna)
(its not a lot right now, but thats my appetite)

2 Hours later
2 Scoops of Mutant Mass
1 Tuna Sandwhich on wholewheat bread - 1 can of tuna to be exact
1 Apple

Workout

Right after workout
Apple
2 Scoops Protein Iso
2-4cups of Broccoli
1-2cups of Brown Rice
Any type of meat here (can't say how much, never really weigh it)

Right before bed
2 Scoops of Protein Casein

Throughout the day i have 2L of water, normally 1L at school, 1L during working, and maybe another when i come home.
Click to expand...

Now i am having the same as the above, except with no protein shakes and still the 3 sandwhiches. however i am going to have to cut out a lot.

Would you say that, the diet ABOVE is considered a bulking diet? or too much?

Because after my macros have been done, JUST for the foods here's how they roll out.

Cals - 3,591
Fat - 129.7g (its a lot of fats... but its all clean though?:confused:) a lot of it is from my milk, and eggs.
Carbs - 293.4g (is this too much) ???
Protein - 314.0g

My weight, 170.5lb.

With protein shakes added ontop. My daily Protein intake was reaching -

438.0g

With the weight gainer (protein included in above) my daily calorie intake was reaching -

4,591

At this rate, i would have killed my liver? I thought i was bulking, and that eating that much was right, but it seemed like so little when you guys said you want to eat a shit load... Now that my macros are done, for a good month i was overdosing by almost double of what i was suppose to be in taking.


My revamped diet is like the above, but however i am not having any protein shakes, and cutting out 1 sandwich also cutting down on the amount i eat for dinner.

So thats the reason my liver was high then right? My diet didn't seem like a bulking diet though... guess i was wrong?
 
Just if you want it in percentages of my macros. From fitday it says -

Fat / Carbs / Protein

32% / 32% / 36%
​
 
it looks OK to me, ideally I would say drop the fat to more like 90-110g and up the carbs to 320-340ish but dont sweat it too much.

the problem I have is your having 8 scoops of protein powder a day. You need to eat less powder and more meat.
 
ExtraMile said:
it looks OK to me, ideally I would say drop the fat to more like 90-110g and up the carbs to 320-340ish but dont sweat it too much.

the problem I have is your having 8 scoops of protein powder a day. You need to eat less powder and more meat.
Click to expand...


Actually as i stated in my post, i am not having any protein anymore.... at all. nothing.

I am having the same diet, just 1 less sandwich, and no protein.

In the post, i stated it comes to, now without any protein, the macros are -

Cals - 3,591
Fat - 129.7g
Carbs - 293.4g
Protein - 314.0g

That is with nothing, but foods. And according to fitday.

Give or take those numbers, i may have 1 less sandwich, so that would reduce the numbers to. Actually my new diet is the same as above, just minus one sandwich.

Here are the new #'s -


Cals - 3,361
Fat - 119.6g
Carbs - 292.4g
Protein - 282.4g


Sounds good? All foods, not one scoop of powder.
 
looks great to me. On workout days add in a shake of 40-50g protein powder and 40-60g fast digesting carbs with >5g fat. That should add 320-440kcal to your totals. Drink the shake at the gym.

just have 2 scoops whey (or mutant mass) with 400-500ml 1% milk or none fat milk and some sugary food.

for the sugary food you can either add something to your shake, eat some fat free sweets like gummy bears (especially if you have a sweet tooth) just anything you like aslong as it is low fat. Another thing u can do it bake some white potatoes and wrap them in foil and take them to the gym, then when you finish your workout eat them like apples while drinking your shake.
 
ExtraMile said:
looks great to me. On workout days add in a shake of 40-50g protein powder and 40-60g fast digesting carbs with >5g fat. That should add 320-440kcal to your totals. Drink the shake at the gym.

just have 2 scoops whey (or mutant mass) with 400-500ml 1% milk or none fat milk and some sugary food.

for the sugary food you can either add something to your shake, eat some fat free sweets like gummy bears (especially if you have a sweet tooth) just anything you like aslong as it is low fat. Another thing u can do it bake some white potatoes and wrap them in foil and take them to the gym, then when you finish your workout eat them like apples while drinking your shake.
Click to expand...


alright that sounds awesome... only thing is im off of ALL supplements... protein, mutant mass, creatine all for 1 month. Doctor's orders, and just until my liver goes down again, since i was od'ing on protein a shit load.

So i normally have right after my workout an apple, like right when im done changing i pull out the apple. Also your saying on workout days, before my workout? or after? i should be taking my mutant mass (would rather have that then protein, it adds calories, and has protein in it) just 2 scoops and im good? Or just 2 scoops protein iso before? or after my workout? then my apple?
 
And todays workout review.

Weight - 168.0lb

Macros - Protein / Carb / Fat

282.4g / 292.4g / 119.6g
Calories - 3,361


Workout A - Rippetoe's 3x5

Squat - 105lb

Bench - 135lb

Deadlift - 195lb


Went great. I learned something new today about squats, because i ran into the guy again. he normally goes at nights now, but i saw him there and he gave me some insight.

He asked me how i was doing, and how the workout was going. So i told him i deloaded the squat because i fucked up.

He said i don't have to worry soooo much about having an optimal squat workout all the time, or having perfect or close to perfect form. Just as long as your back is not round, and your not gm'ing squat what you can, because you don't want to be bringing down your potential worrying about the form so much. He also noted that everybody has different styles of form, because not everyone is the same, so i shouldn't aim for trying to be like you guys, as in like the way rippetoe squats, just squat atg, no rounding back, and do your own thing. He also said that lots of people lift big, however some people have shitty form and can lift huge, its all independent on each person. Any insight on this? I would believe that everyone has their own form style, and as long as your back isn't rounding or gming keep on doing what your doing, right?

Bench press went great. I didn't have a spot, so i didn't want to bump it up. Monday i will have a spot so i will for sure be bumping it up to 140. I went through set 1 good, set 2 good, set 3 great, last rep a bit tough but i went through it. So i can definitely bump it up.

Deadlift was awesome. I am just curious though, is my deadlift too high compared to my other lifts??
 
Ark94 said:
And todays workout review.

Weight - 168.0lb

Macros - Protein / Carb / Fat

282.4g / 292.4g / 119.6g
Calories - 3,361


Workout A - Rippetoe's 3x5

Squat - 105lb

Bench - 135lb

Deadlift - 195lb


Went great. I learned something new today about squats, because i ran into the guy again. he normally goes at nights now, but i saw him there and he gave me some insight.

He asked me how i was doing, and how the workout was going. So i told him i deloaded the squat because i fucked up.

He said i don't have to worry soooo much about having an optimal squat workout all the time, or having perfect or close to perfect form. Just as long as your back is not round, and your not gm'ing squat what you can, because you don't want to be bringing down your potential worrying about the form so much. He also noted that everybody has different styles of form, because not everyone is the same, so i shouldn't aim for trying to be like you guys, as in like the way rippetoe squats, just squat atg, no rounding back, and do your own thing. He also said that lots of people lift big, however some people have shitty form and can lift huge, its all independent on each person. Any insight on this? I would believe that everyone has their own form style, and as long as your back isn't rounding or gming keep on doing what your doing, right?

Bench press went great. I didn't have a spot, so i didn't want to bump it up. Monday i will have a spot so i will for sure be bumping it up to 140. I went through set 1 good, set 2 good, set 3 great, last rep a bit tough but i went through it. So i can definitely bump it up.

Deadlift was awesome. I am just curious though, is my deadlift too high compared to my other lifts??
Click to expand...

Deadlift definitely not too high, should be around 50 pounds higher in my opinion. As for the guy saying not to worry about the form too much, I completely agree. I was actually going to say the same thing but since everyone else was giving you form corrections I decided not to lol! If you keep worrying about getting your form perfect you'll not progress for a long time, jsut make sure your form is safe and reasonably good then get that weight up! Your form will get better and better the farther you go.
 
dude why do you make everything so complicated. I said take protein OR mutant mass after workouts with some simple carbs. If you cant take protien powder have double strength milk. Yes I am talking about AFTER workouts right when you finish your last set.

Iv never heard of someone damaging their liver by eating too much protein... are u sure that was why it happened?
 
i've heard if you have too much protein without enough carbs that it can hurt your liver. Not sure though so don't take my word for it. Maybe you should be getting more carbs than protein right now???? (just a blind suggestion i hope others can chime in on)
 
Yeah extra, that is how my liver count got up. I was suppose to be taking approx. 250g of protein. However i was getting up to 400g of protein each day.

My doctor said the liver was up because of my protein intake. I didn't believe him at first until i checked my macros, but i guess he was right.

And tblock I'm going to do that then. as long as my squats are safe, i will just keep on doing them and increasing weight.

J i think i have heard something about the carb thing your talking about. That may have been the problem.
 
the reason you had over 400g is because you took stupid amounts of protien powder, I have said this several times. Have your protein powder shakes after workouts only. If you need a snack inbetween meals have that double strength milk I told you about mixed with 1oz oats. Drinking whey throughout the day is pretty pointless especially in big doses.

When you calculate your daily protein total do you include the protein from oats, rice, bread and things like that? or just meat/eggs/milk/protein powder ?
 
ExtraMile said:
the reason you had over 400g is because you took stupid amounts of protien powder, I have said this several times. Have your protein powder shakes after workouts only. If you need a snack inbetween meals have that double strength milk I told you about mixed with 1oz oats. Drinking whey throughout the day is pretty pointless especially in big doses.

When you calculate your daily protein total do you include the protein from oats, rice, bread and things like that? or just meat/eggs/milk/protein powder ?
Click to expand...

well the number that i have now, which is 282.4g has no protein powder in it, cause im off that for a month.

I do include in that number rice, bread, meats, eggs, and my milk. Should i not be adding the rice, bread, or oats as protein intake?
 
joe d told me that counting protein from grains and stuff like that is pointless because the protein in it isnt as good quality, so from now on Im gonna stop counting it too...
 
Well then. Would that include protein from broccoli?

Taking out the protein from the bread, im at 244.7g.

Taking out the protein from the bread, AND broccoli im at 231.6g of protein.
 
dude not gonna lie... i don't take care of my diet at all besides on lifting days.

you're fucking inspiring bro. I am going to come up with a diet and my mom said she'd help me with it since she's a chef :)
 
count protein from meat, eggs, milk, protein powder, cheese only

if there is something obvious I forgot then say so, Im not so sure about nuts so brb Ill ask joe d lol
 
nuts have protein and a lot of them are very healthy... protein content isn't as high as meat but i assume if you're counting protein you'd count nuts.
 
Just curious, i forget who said it, and exactly what it was. But i have been doing my hypers, and he said i should work on hips and erectors..... like ontop of the abs, and hyper assistance work.

What sort of hip and erector things can i do??? :S
 
Joe d says not to count protein from nuts

I said to do 3 sets of hypers per week to strengthen your lower back which will help you to stop GMing out of squats. Just make sure you are PRing the hypers each week and u don't need any other assistance for erectors or hips.
 
ExtraMile said:
Joe d says not to count protein from nuts

I said to do 3 sets of hypers per week to strengthen your lower back which will help you to stop GMing out of squats. Just make sure you are PRing the hypers each week and u don't need any other assistance for erectors or hips.
Click to expand...

pr? im going to assume personal recording.

I have been doing them once a week now for the last 2 weeks. What i have been doing is 3 sets of 10 right now. And it doesn't feel that bad. I could probably do 3x20 tomorrow.
 
once u get to 3x20 with bodyweight add weight either with a weighted vest, bar behind the neck, hold a bar zercher style or use a band.

yes by PR i mean personal record, so if you keep PRing something you keep setting new personal records.
 
Alright thanks EM. Heading out to the gym soon, so im going to try and shoot for 3x20.

Something new now, i hope this doesn't get interpreted in the wrong way.
So summer has basically arrived, and im bulking. I don't mind that im bulking during summer, but i do mind that im not suppose to do a lot of physical stuff. I am used to being very active during the summers, playing soccer at least 3times a week at 2-4hours each time. I loving being outside, and just doing shit.

I also got a job near my house, about a 5 minutes drive, maybe 15minute bike. I work weekends and now that its nice out, can i not bike to my work? I know its exercise and that counters the bulk, but i would rather bike than drive there.

So with that said, i like being active during the summer. What can i do to ensure im not burning muscle, other than eat more? Because i am def. eating enough, i can up it a little if needed too.

I realize people don't normally bulk during the summer, but since i started late im stuck with it. I just don't want to lose muscle if im out playing soccer, or biking. Any tips?
 
If you're eating excess calories then biking and playing soccer would not have a huge impact on your bulking phase. Intense cardio workouts, where you're keeping your heart rate high for long periods of time will be counter-productive to bulking so I wouldn't worry too much about the biking/soccer activities.
 
ramnares said:
If you're eating excess calories then biking and playing soccer would not have a huge impact on your bulking phase. Intense cardio workouts, where you're keeping your heart rate high for long periods of time will be counter-productive to bulking so I wouldn't worry too much about the biking/soccer activities.
Click to expand...

Alright then that sounds good, thanks. I didn't want to have to drop the soccer and biking, so its good to know i can continue with that.

Well, this sucks. I go to the gym, and they are closed due to a plumbing problem. So.... that means no workout today.

Its still cool if i go tomorrow for a workout, then go monday?
 
lol of course you can play soccer and ride your bike and shit. Some exercise is good but remember the more exercise you do the more calories you burn to if you feel like your doing alot of exercise, just take in a little more cals each day to replace the ones that were used during exercise. simple.
 
Alright thanks EM.

Last question i guess i have, is about deadlifts. I know I'm not deadlifting tomorrow, but i always wondered.

I have only been doing 1x5 for deadlift. Cause that is what you guys suggested before, should i not be doing any warm up sets? Or any other sets on my working weight??? :confused:
I have not been doing any warmup sets, or any other sets on my working weight, however my working weight is pretty hard but i always get through the 5 reps. Just think that if i were to due warmup sets, it would take a lot out of me? :confused:
 
omg man are you serious? People mean you only do 1 work set, rather than like with squats you do 3 work sets with the heaviest weight. fuck...

for deadlifts you should be doing 4 or maybe total sets. If you bother to read any of the logs on here you will see peoples deadlift workout would go something like this for example
135 x 5
225 x 5
285 x 5
335 x 3
395 x 3

as you can you your meant to pyramid up to your max set with the lighter sets serving as warmups
 
ExtraMile said:
omg man are you serious? People mean you only do 1 work set, rather than like with squats you do 3 work sets with the heaviest weight. fuck...

for deadlifts you should be doing 4 or maybe total sets. If you bother to read any of the logs on here you will see peoples deadlift workout would go something like this for example
135 x 5
225 x 5
285 x 5
335 x 3
395 x 3

as you can you your meant to pyramid up to your max set with the lighter sets serving as warmups
Click to expand...


yee i always check out all the logs in here, yours, j's, tblocks, and i see that. I was always curious about warmup sets because a while back you guys said that some people only do deadlifts once every 9 days, and i should only do 1set 5. Didn't realize i should be doing the pyramid on deads like i have been on every other lift.

Thanks though, cleared it up.
 
Holy shit you are lucky you haven't already gotten injured! Yeah you want plenty of good warmup sets and mobility exercises before your top set, you should be warmed and maybe sweating before your top set. So if you are doing a 1x5x195 set for tops, try:
45x5
95x6-8
135x5
155x2
175x2
then 195x5

The key is plenty of volume at not too high of your max, you don't want to tire yourself out. I wouldn't be surprised if your strength went up on deadlifts, I jsut can't imagine going right in and pulling my top set of 375x5.....it would feel so fucking heavy!
 
Tblock1 said:
Holy shit you are lucky you haven't already gotten injured! Yeah you want plenty of good warmup sets and mobility exercises before your top set, you should be warmed and maybe sweating before your top set. So if you are doing a 1x5x195 set for tops, try:
45x5
95x6-8
135x5
155x2
175x2
then 195x5

The key is plenty of volume at not too high of your max, you don't want to tire yourself out. I wouldn't be surprised if your strength went up on deadlifts, I jsut can't imagine going right in and pulling my top set of 375x5.....it would feel so fucking heavy!
Click to expand...


Yeah i have no fucking clue why i never really did warmup sets on deadlifts. I do for every other lift, all the time but never for deadlifts. I guess Monday i will see how it rolls out doing warmup sets.


Also missed my fucking Workout B this week, due to facility problems at my gym. So i guess i have to skip it out, first time since i started back in January i have ever missed a workout, makes me feel bummed out. Ah well. Hopefully Monday's workout goes well.
 
do workout B next workout when you're supposed to do A. It's not a big deal man :) Sometimes it's good to give your body an extra break.
 
JDid23 said:
do workout B next workout when you're supposed to do A. It's not a big deal man :) Sometimes it's good to give your body an extra break.
Click to expand...


Yeah i hate missing workouts, cause you only have to go 3 times and its pretty sad to miss one... I was thinking just to skip that workout b altogether, and do workout a,b,a . Shouldn't matter too much.
 
Workout B – Ripptoe’s 3x5​

Squat – 110lb.
Military Press – 85lb.
Bent Row – 125lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x3 – 85lb.
1x2 – 100lb.
3x5 – 110lb.
Military Press Warmup Sets
2x5 – no weight
1x5 – 55lb.
1x3 – 65lb.
1x2 – 75lb.
3x5 – 85lb.
Bent Row Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x3 – 95lb.
1x2 – 115lb.
3x5 – 125lb.
Assistance Work
Decline Situps w/barbell
3x5 – 90lb.
Hyper Extensions
3x20 – no weight

So I really have nothing much to say about yesterday’s workout. I was really tired from working in the morning, and having to bike back home, and then go again in the afternoon. The place I work is 4-5km away from me, and I have to bike there. I ended up going to workout at 7:30 at night, so it was a late night.
Squats – Went well. I found that if I breathe properly, like hold in my breath, don’t breath out, and take in another breath at the top and don’t breathe out, keeping everything tight that the squats went better, and I had more explosive energy coming out of the bottom. Also only other note I have, is I really do get pissed when I squat. I can’t go ATG like you guys, I can just get parallel without my back rounding and I get pissed. How long would it take for more depth without my back rounding?
Military Press – Same thing as the squats with the breathing, went a lot better. I hate being stuck at this weight, but it always gets tough on the last set. So I want to play it safe and not fuck anything up, most likely my last workout on Friday at 85lb.
Bent Row – Not sure but for me this is easily next to the hardest one to move up. It sucks and gets really tough, so I guess I am staying here for a while.

Forgot to count my macros, I plan on tracking workout day macros, and also keeping better logs from now on with warmup sets included.
 
looks great video those hypers so I can see your form. Keep squatting to parrallel and stretching the depth will come.
 
great work man.. your workouts are really coming along nicely. How have the size gains been? You are military pressing very good weight. Don't be upset you're at 85 lbs. It's hard as hell to progress on that lift compared to others.
 
Thanks extra, i will try and video the hypers in a few weeks. Whenever i can. I have always been stretching before workouts now, every workout and i think it has helped. So hopefully depth will come.

Hey J thanks man. The size gains, im not sure i think good. I am filling out i think... but then again im not to sure. I should have photo's up tonight, or tomorrow night whenever. Military Press im not worried so much about, sure it sucks being stuck their but i get that its quite a hard lift. I am just pissed about my Bent Row..
 
Ark94 said:
Thanks extra, i will try and video the hypers in a few weeks. Whenever i can. I have always been stretching before workouts now, every workout and i think it has helped. So hopefully depth will come.

Hey J thanks man. The size gains, im not sure i think good. I am filling out i think... but then again im not to sure. I should have photo's up tonight, or tomorrow night whenever. Military Press im not worried so much about, sure it sucks being stuck their but i get that its quite a hard lift. I am just pissed about my Bent Row..
Click to expand...

i still think a lot of this is mental for you. You shouldn't be disappointed where your lifts are. Nothing besides your squat stands out and you've been through a lot with your squat so it's understandable. If you look at everyone else on here and compare yourself to them, you're not going to feel ANYTHING but disappointment. Compare you to you and you will always know if what you're doing is good. If you keep getting discouraged and saying "I hate my lift A and my lift B", you aren't doing anything besides bringing yourself down.

Give yourself some credit. In your response to this, i want you to say everything you feel like you've done well. Have some confidence man; you're doing a hell of a job.
 
JDid23 said:
i still think a lot of this is mental for you. You shouldn't be disappointed where your lifts are. Nothing besides your squat stands out and you've been through a lot with your squat so it's understandable. If you look at everyone else on here and compare yourself to them, you're not going to feel ANYTHING but disappointment. Compare you to you and you will always know if what you're doing is good. If you keep getting discouraged and saying "I hate my lift A and my lift B", you aren't doing anything besides bringing yourself down.

Give yourself some credit. In your response to this, i want you to say everything you feel like you've done well. Have some confidence man; you're doing a hell of a job.
Click to expand...


Thanks J, quite the words :D

i know you have said this before tons of times, i just doing have the confidence like a lot of you guys haha It comes from the way i have grown up, i try and fix it all the time but its just me. I'm like that all the time, a big mental fuck. Ahh well, it'll come hopefully.

So im looking forward to workout A tomorrow. Squat, Bench, Deadlift. Hopefully i can get my Bench to 140, and Deadlift to 200+.

Curious though jdid, when you started last year what were your lifts at? And now what are they at? Did you make huge increases in the like the first 10months, then everything sort of stalls/slows as the weight gets heavier i would assume?
 
Ark94 said:
Thanks J, quite the words :D

i know you have said this before tons of times, i just doing have the confidence like a lot of you guys haha It comes from the way i have grown up, i try and fix it all the time but its just me. I'm like that all the time, a big mental fuck. Ahh well, it'll come hopefully.

So im looking forward to workout A tomorrow. Squat, Bench, Deadlift. Hopefully i can get my Bench to 140, and Deadlift to 200+.

Curious though jdid, when you started last year what were your lifts at? And now what are they at? Did you make huge increases in the like the first 10months, then everything sort of stalls/slows as the weight gets heavier i would assume?
Click to expand...

I started last may and lifted for maybe 3 months. I got up to around a 185 squat after one month, but hurt it squatting to parallel (while i could get depth with good form).. I was up to deadlifting around 205 for 6 reps, but i don't think i was anywhere near maxing out. Bench was around 135 and was by far my weakest. However, i didn't put much emphasis on benching form. Military was 80x8/90x4 and my rows i can't even remember.

I started up again a lot lower than where i started on all lifts in November after soccer season (why i stopped). It's been about 5 months and now, i am around 275x3 for deads and that's after a working set of 265x5. Bench is 165x3, squat 230x2 and i did 135x21 which was the hardest shit i've ever done lol. Military i recently did 105x5.

Kinda sucked missing 3-4 months for soccer because coming back was like restarting everything. Just starting 5/3/1 now so hopefully i can see some good gains from that program
 
You cuold buy some 1.25lb mini plates to take to the gym and increase your military press 2.5lbs per workout if your finding 5lbs too hard...
 
[FONT=&quot]Really late to adding this, been extremely busy.
[/FONT]​
​
[FONT=&quot]
[/FONT]​
[FONT=&quot]Workout B – Ripptoe’s 3x5[/FONT][FONT=&quot][/FONT]​
[FONT=&quot]
Squat – 115lb.
Bench Press –140lb.
Deadlift – 200lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 – 75lb.
1x3 – 95lb.
1x2 – 105lb.
Bench Press Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x4 – 95lb.
1x3 – 115lb.
1x2 – 125lb.
Deadlift Warmup Sets
2x5 – no weight
1x5 – 135lb.
1x4 – 155lb.
1x3 – 115lb.
1x2 – 125lb.
Assistance Work
Dips
1x7 – BW
1x5 – BW
1x8 – BW

[/FONT]
[FONT=&quot]Squats – [/FONT][FONT=&quot]I thought they went well. I can get through them, and keep on moving up the weight. I will probably have a video up in 2 weeks, going to give myself some time, work on adding weight and see if my form still holds up.[/FONT]
[FONT=&quot]Bench – [/FONT][FONT=&quot]Went awesome!! Finally got 3x5 with great form! However after the first set, sets 2&3 were tough on the end reps, I still did not get any spot for it. So it feels great, going to stay there though until I can get through 3x5 fairly easy, without struggle.[/FONT]
[FONT=&quot]Deadlift – [/FONT][FONT=&quot]Went considerable better today with all the warm-up sets. I believe my form has improved, and it’s going great. I don’t think I’m squatting much anymore, just pulling and everything seems to lockout together. [/FONT]
[FONT=&quot]Weight – [/FONT][FONT=&quot]168.0lb. (Down 2 lbs....)[/FONT]
[FONT=&quot]Macros –[/FONT][FONT=&quot] [/FONT]Protein / Carb / Fat

231g / 292.4g / 119.6g
Calories - 3,361[FONT=&quot][/FONT]
 
Wow i forgot to add that in EM. haha i am doing the 3x5, and i did do 3x5 for all the sets, i just forgot to put them in my log. Except i only do 1x5 for deadlift cause that is what was suggested.

Ramnares i thought i am suppose to be getting atleast 1.5g of protein, per lb' of BW. :confused:
 
Since you're trying to gain muscle/mass in general you can shoot for 1.8 times you body weight but that number is based on kilograms not pounds. So since you're 168lbs, that's 76.4kg. So 76.4*1.8 means you need 138 grams of protein.
 
no way, keep eating the macro's your eating, after all your gaining strength right? And you have gained some bodyweight too, so why change anything if what your doing now is working.

ark so after those warmup sets for example with deadlifts you did 3 sets of 5 with 200?
 
Well the reason I said he should eat less protein was because his earlier posts said that he had spiked liver functions but again, just my $0.02....
 
When that happened to him he was taking in 200g more than she is now and he was taking a big chunk of that in shakes which he is (hopefully) no longer doing.
 
ExtraMile said:
no way, keep eating the macro's your eating, after all your gaining strength right? And you have gained some bodyweight too, so why change anything if what your doing now is working.

ark so after those warmup sets for example with deadlifts you did 3 sets of 5 with 200?
Click to expand...

No he just said he did 3x5 with everything but deadlift, for deadlift he did 1x5x200. Good work on breaking the 200 pounds barrier on deadlifts ark!!!!!!!
 
Truly an excellent fucking job. I would love to see some progress pics. Our benching is very similar :)

Btw are you still pulling with a double overhand grip?
 
Thanks guys! I too and happy i finally got to 200 on deadlift.
Jdid, i only do double overhand grip on deadlifts right now. Not sure if thats okay, but thats what i have been doing all the time.

Okay, so i come with my workout log today!! and few question on weight/diet...
So i am still doing the same, had a cheat meal today :D First one this week, i usually only ever have 1 a week, max 2. So i weighed in on Wednesday, 168.0lb. I weighed in today at 167.0lb...
Btw, i have stopped all my protein shakes, i have for the last 2, almost 3 weeks now. Not sure if its normal to lose weight on a bulk first time, but its a bit worrying.

My workout was a bit messed today. Had to work in with some guy i didn't know, and i messed up a few things just on my military press.


Workout B – Ripptoe’s 3x5​

Squat – 110lb.
Military Press – 85lb.
Bent Row – 120lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 - 75lb
1x3 – 85lb.
1x2 – 100lb.
3x5 – 120lb.

Military Press Warmup Sets
2x5 – no weight
1x5 – 55lb.
1x5 – 65lb.
1x5 – 75lb.

Get's weird here (At working set weight of 85lb)
1x5 - 85lb.
1x4 - 85lb.
1x4 - 85lb.
1x3 - 85lb. (So i fucked up and ended up doing my warmup sets all by 5 reps, and it sucks. I was dead by the working set, not even sure why i did 5 reps for the working sets today :confused:. Anyways, I ended up doing a 4th set of 3 to make up for the 2nd and 3rd set of 4.)

Bent Row Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x3 – 95lb.
1x2 – 115lb.
3x5 – 120lb.

Assistance Work

Decline Situps w/barbell
3x5 – 95lb.

Hyper Extensions
3x10 – 10lb.

Chinups
3x5 - BW


Weight - 167.0lb

Macros - Calculating them, will have them up tonight.


Military Press - So today i had to work in with another guy. So normally i would do warmup sets of 2x5, 1x5, 1x4, 1x3, 1x2 and then working set. Today, no clue why, i guess i felt intimidated and didn't want to do 4 reps then move it up i guess, so i did 1x5, 1x5, 1x5, 1x5 and that wore me out. Shouldn't have done that, but i felt intimated i guess. So i ended up being worn out by my second working set, and only got 4 on my 2nd and 3rd set. So i did a 4th set of 3 to makeup for it.

Squat - Went great, not much to say or ask. Moving along nicely, and taking my time.

Bent Row - Okay, so i went through my warmup sets, and by the 1x2 set, of 115lb's it was tough, and i thought no way can i do 3x5 of 125lb'swithout having absolutely shitty form. So i dropped it down to 120lb's, and kept decent form. I am going to stay there until 3x5 become easy enough for myself to move it up like i do on all the other lifts.

Other than that progress is going great! Only thing I'm worried about is my weight dropping :S
 
Wow, it sucks i go to soccer every weekend, 3 hours each day hard practice. And i always question myself, why the fuck am i doing a bulk during the summer....
 
stop fucking moaning playing football wont make that much differance if you are eating right

you are bulking because it would be pointless for you to cut weight right now.
 
fuck i know extra jesus. I was just saying i see the point why people do it in winter, and its weird since im used to being so fucking active during the summer.
[FONT=&quot]Workout B – Ripptoe’s 3x5[/FONT]​
[FONT=&quot]
Squat – 125lb.
Bench Press –140lb.
Deadlift – 205lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 – 85lb.
1x3 – 105lb.
1x2 – 115lb.
[/FONT]
 [FONT=&quot]Bench Press Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x4 – 95lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT]
 [FONT=&quot]Deadlift Warmup Sets
1x5 – 135lb.
1x4 – 140lb. (warmup I didn’t realize I fucked it up that badly haha)
1x3 – 150lb.
1x2 – 155lb.
[/FONT]
 [FONT=&quot]Assistance Work
Dips
1x5 – BW
1x5 – BW
1x5 – BW (I definitely could have done more, but not clue why I added 10 lbs on the first two reps, then the stupid weight fell from under my feet, so I just did end 3.)
[/FONT][FONT=&quot]
Squats –[/FONT][FONT=&quot] So a note here, maybe its good. When you guys tell me to use power through my heels, when you do that, do you feel it in your quads (the top part of your thigh), because when i was using power through my heels, i could feel it in my quads a lot more. Squats have been going great so far, nice steady increase. Nothing much else to say, i just want to squat deeper. [/FONT][FONT=&quot]
[/FONT][FONT=&quot]Bench –[/FONT][FONT=&quot] Great, got through all 3 sets fine. Only the last rep on the 2nd set was tough, no spot needed though i got through it, and the last 2 reps on the 3rd set was tough, still got through it on my own.
[/FONT][FONT=&quot]Deadlift –[/FONT][FONT=&quot] Went awesome. I am improving my form more, and i think from the last time you saw it, that it is a lot better.
[/FONT][FONT=&quot]
Weight – [/FONT][FONT=&quot]166.0lb. [/FONT][FONT=&quot]
[/FONT][FONT=&quot]
Macros –[/FONT][FONT=&quot]
[/FONT]
 [FONT=&quot]Protein[/FONT][FONT=&quot] / Carb / Fat
[/FONT][FONT=&quot]176.7g / 194.0g / 120.6g (for the protein, minus the broccoli, blueberries, and bread protein this is what it comes to)
(with bread protein, it comes to 195.6g)
 Calories - 2,683[/FONT]


Fuck, i have no idea whats going on with the bulk diet. I think I am going to have to add a sandwhich. Few questions about the diet.
I notice my carbs are low, and i need a lot more carbs. Suggestions? Should i start having a lot of bread with margarine on it? Just bread alone? What sorts of things to add carbs.
Also, my calories are low, so i am going to have to up them to 3000 atleast. I know i am upping my breakfast from 4 eggs, to 6, and from 2 slices of bread to 4.
 
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Another thing, i really have to fix my bulk up. My macros fucking blow!

p / c / f

31% / 28% / 41%

Those numbers suck. I hear that a carbs should be 50, fat should be 20, and protein should be 30.
I am getting all clean fat, but its a lot. I get 36g of fat alone from milk. 28.6g from eggs. Today my fat would have been in the 90's, but i had lamb loin chops. And it got up by 30.
 
Excellent work. Only thing i would have done differently is warmup on deads. Next time when you go for 210, maybe try;

135x5, 155x3, 185x2 -> 210x5.
 
milk, bread, rice, fruit, cous cous, potatoes and oats are all good sources of carbs.

i agree with jdid about warmups
 
JDid23 said:
Excellent work. Only thing i would have done differently is warmup on deads. Next time when you go for 210, maybe try;

135x5, 155x3, 185x2 -> 210x5.
Click to expand...

Will try it that way, i didn't know i messed up the warmups that bad until when i added how much weight it was.

It doesn't seem as heavy as before, when i did just the 1 set. But it tires me out a shit load more doing warmup sets lol.
 
well you are warming up wrong then. You should do as little as you can get away with without putting you at risk of injury. If its tiring you out then your defeating the object of it...

you could do
135 x 5
185 x 3
205 x 5
 
[FONT=&quot]Well I will try out that warmup Friday Extra. So yesterday’s workout was soooo fucked, I hate just a really bad pulsing headache bulging in my head. I couldn’t even do my assistance, as soon as I was done my Rows I just left and went home, ate, then slept it was brutal. [/FONT]
[FONT=&quot]
[/FONT][FONT=&quot]Workout B – Ripptoe’s 3x5[/FONT][FONT=&quot][/FONT]​
[FONT=&quot]
[/FONT][FONT=&quot]Squat –[/FONT][FONT=&quot] [/FONT][FONT=&quot]130lb.
[/FONT][FONT=&quot]Military Press –[/FONT][FONT=&quot] 85lb.
[/FONT][FONT=&quot]Bent Row –[/FONT][FONT=&quot] 120lb.

[/FONT][FONT=&quot]Squat Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 65lb.
1x4 - 85lb.
1x3 – 105lb.
1x2 – 115lb.
3x5 – 120lb.
[/FONT][FONT=&quot]
Military Press Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 55lb.
1x5 – 65lb.
1x5 – 75lb.[/FONT]
[FONT=&quot]3x5 – 85lb.
[/FONT][FONT=&quot]
Bent Row Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 75lb.
1x3 – 95lb.
1x2 – 115lb.
3x5 – 120lb.[/FONT]


Squats – So it went good, I am going to stay at 130 on Friday, until I feel comfortable to move up.
Military Press – Went good also, but my headache just pulsed like a motherfucker during it.
Bent Row – Went okay, I just don’t know why it is so hard to move up on.

Macros I didn’t calculate because I just slept, and I forgot everything so yeah. Tomorrow they will be up though.
 
I think that your pulsing because you're a) not breathing b) putting alot of pressure on your head. If your clenching your teeth and pushing all the blood to your brain, then its gonna hurt, try to relax that part, try to focus that on the muscles your using to lift the weight. or your not drinking enough water?

my theory, don't hate
 
what z66 said could definitely be true. How many weeks have you been doing 85 lbs? You're adding weight and your workouts are becoming more intense so maybe that could factor in too.
 
JDid23 said:
what z66 said could definitely be true. How many weeks have you been doing 85 lbs? You're adding weight and your workouts are becoming more intense so maybe that could factor in too.
Click to expand...

Jdid, i have been at 85 for 3 weeks i believe, how bad is that? =(

[FONT=&quot]Workout B – Ripptoe’s 3x5[/FONT][FONT=&quot][/FONT]​
[FONT=&quot]
Squat – 130lb.
Bench Press –140lb.
Deadlift – 210lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 – 85lb.
1x3 – 105lb.
1x2 – 115lb.
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Bench Press Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 75lb.
1x4 – 95lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Deadlift Warmup Sets[/FONT][FONT=&quot]
1x5 – 135lb.
1x4 – 155lb. (warmup I didn’t realize I fucked it up that badly haha)
1x3 – 185lb.
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Assistance Work[/FONT][FONT=&quot]
Dips
1x7 – BW
1x5 – BW
1x5 – BW
Hyper Extensions[/FONT]
[FONT=&quot]1x20 - BW
[/FONT]
[FONT=&quot]1x10 - BW
[/FONT]
[FONT=&quot]1x10 - BW
[/FONT]
[FONT=&quot]1x10 - BW
[/FONT]
[FONT=&quot]Barbell Ab Situps[/FONT]
[FONT=&quot]3x5 - 95lb.[/FONT]
[FONT=&quot][/FONT][FONT=&quot] Squats –[/FONT][FONT=&quot]Went great, I am going to keep it here for another workout, maybe 2 depends. My form is great, I had the guy who helped me at first check out my squat & deadlift form, he said I was squatting great. Only thing spottable was on maybe 3 reps on all entire 3 sets, I sort of lifted my ass up before my chest, so I gm’ed. However, I fixed that/tried to with keeping my chest big and focusing on bring my chest up while I came out with my ass so everything was simultaneous. [/FONT][FONT=&quot]
Bench – For some reason, it was harder than ever today. I ate normally but it was fucking hard. I got through all sets without a spot, but damn I don’t know why I struggled so much.
Deadlift – Went just great. I had the guy also check my deadlift form, and well he said it was very very good. Nothing he could spot out. Only thing I asked him though was when I was lifting 210lb, it felt like the bar was almost slipping out of my hands, so was there anything I can do. He said if I have not tried chalk, do that first. Second, if the chalk starts to not work, try a double overhand hook grip. Other than that, it went great.

Weight – 169.0lb.

Macros –
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Protein[/FONT][FONT=&quot] / Carb / Fat
197.4/ 374.0g/ 151.9g (for the Protein, minus the broccoli, blueberries, and bread Protein this is what it comes to)
(with bread Protein, it comes to 241.6g)
Calories -3,847 (damn, cheat meals add a lot to calories, I had pizza today, but I also had a sub from subway :O)[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Well, pizza adds a lot to your carbs and fat.. wow and plus that sub would bring those numbers up. Well, that is my cheat meal for this week, nothing for the next 3-4 weeks =D[/FONT]
 
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It's not bad that you're at 85. You're strong at pressing man! However, if you've been with it for 3 weeks you *might* want to consider a deload with weight. I am not saying you should definitely do it, but it is something to consider. You didn't fuck up the warmup for deads in your last workout.

Do you mind posting up a video of the BB situps you do? I tried them with the bar and then with 85 lbs a few weeks ago and it was really weird lol.
 
JDid23 said:
It's not bad that you're at 85. You're strong at pressing man! However, if you've been with it for 3 weeks you *might* want to consider a deload with weight. I am not saying you should definitely do it, but it is something to consider. You didn't fuck up the warmup for deads in your last workout.

Do you mind posting up a video of the BB situps you do? I tried them with the bar and then with 85 lbs a few weeks ago and it was really weird lol.
Click to expand...

This is the situps i do are - YouTube - Awesome Abdominal Exercise Decline Barbell Sit Ups
I think my form is like this, but its not perfect form. Maybe decent form i guess..

Yeah well im considering what i should do about pressing. It gets harder and harder, not easier lol. So depending on Monday, i can make a verdict of deloading or not.

Warmups for dead went great this time.
 
no offence but if you are at the same weight for 3 weeks, that means for 6 workouts straight then you need to do something about it like deload or change something.

I am thinkign that since you only started moving up weight "when your ready" your progress has slowed massively, I dont find my weights easy, they are hard sets but I add 5lbs on the next workout and force myself to do it. You cant wait for the sets to get easy.
 
ExtraMile said:
no offence but if you are at the same weight for 3 weeks, that means for 6 workouts straight then you need to do something about it like deload or change something.

I am thinkign that since you only started moving up weight "when your ready" your progress has slowed massively, I dont find my weights easy, they are hard sets but I add 5lbs on the next workout and force myself to do it. You cant wait for the sets to get easy.
Click to expand...

fuck, i always f myself up the ass in everything i do.

I won;'t deload, i am going to add weight on. And just keep on progressing, i was planning on keeping my squat at 42.5 again, for the 3rd time but ill move that up also.
 
ExtraMile said:
no offence but if you are at the same weight for 3 weeks, that means for 6 workouts straight then you need to do something about it like deload or change something.

I am thinkign that since you only started moving up weight "when your ready" your progress has slowed massively, I dont find my weights easy, they are hard sets but I add 5lbs on the next workout and force myself to do it. You cant wait for the sets to get easy.
Click to expand...

I disagree to an extent. Lets say (not saying this is true- idk) Ark did 85x3x5 the first week and really struggled. The next week, it was also hard for him, but not as hard as last time. The 3rd time, he was able to do it with little to no trouble. That is progression.

The second part is where injuries can happen which is why i commend ark for being careful at this stage. I am not saying they always happen, but i am saying that he knows what he can handle better than we can and if something like i said above is the case, there's nothing wrong with doing it 3 times IMO- especially considering that it's military press

EDIT: Relax man. You didn't fuck anything up- people give other people advice all the time and just because one person says something, it doesn't mean you fucked up regardless of whether or not it's true
 
JDid23 said:
I disagree to an extent. Lets say (not saying this is true- idk) Ark did 85x3x5 the first week and really struggled. The next week, it was also hard for him, but not as hard as last time. The 3rd time, he was able to do it with little to no trouble. That is progression.

The second part is where injuries can happen which is why i commend ark for being careful at this stage. I am not saying they always happen, but i am saying that he knows what he can handle better than we can and if something like i said above is the case, there's nothing wrong with doing it 3 times IMO- especially considering that it's military press

EDIT: Relax man. You didn't fuck anything up- people give other people advice all the time and just because one person says something, it doesn't mean you fucked up regardless of whether or not it's true
Click to expand...

Well thats the reason i wanted to move up once i feel i won't sacrifice too much form, and to prevent an injury.

But the main reason i don't move up is because, say i move up my military press monday, and im suppose to be doing 3x5. I only get 1x5, 1x4, 1x3 or whatever. I can't complete the full 3x5, doesn't that defeat the purpose of the 3x5? Or can i do it that way, because maybe my next workout i will get 1x5, 1x5, 1x4 or something :confused:
 
i would be tempted to say you should change program now. if you honestly think you have learned how to squat dead bench row and press properly then i think you should change. People say if a newbie is eating well then almost anything should work for him and this seems to be no longer working. I think it is not giving you enough time to recover especially with how frequent the deadlifts are. So I would say you should change programs to something that allowed more recovery, although it may mean you would have to learn a few more exercises...
 
ExtraMile said:
i would be tempted to say you should change program now. if you honestly think you have learned how to squat dead bench row and press properly then i think you should change. People say if a newbie is eating well then almost anything should work for him and this seems to be no longer working. I think it is not giving you enough time to recover especially with how frequent the deadlifts are. So I would say you should change programs to something that allowed more recovery, although it may mean you would have to learn a few more exercises...
Click to expand...

I have definitely learned to deadlift, bench, row, press, and squat properly.
My diet is obviously in check, and i eat great.

I wouldn't mind learning new exercises, but i would love to still press, bench, dead, and squat. However, this isn't necessarily for size is it? I wanted to do something for size, or whatever recommended i would follow, as long as there are the 4 i mentioned above involved. I won't start now, i have to find out what im doing and whatnot and get it set, then i will start in maybe mid may, or end of may. That gives me 5 1/2 months on the 3x5. unless otherwise suggested
 
Ark94 said:
I have definitely learned to deadlift, bench, row, press, and squat properly.
My diet is obviously in check, and i eat great.

I wouldn't mind learning new exercises, but i would love to still press, bench, dead, and squat. However, this isn't necessarily for size is it? I wanted to do something for size, or whatever recommended i would follow, as long as there are the 4 i mentioned above involved. I won't start now, i have to find out what im doing and whatnot and get it set, then i will start in maybe mid may, or end of may. That gives me 5 1/2 months on the 3x5. unless otherwise suggested
Click to expand...

I would change in a few weeks or so if I was you...

take a look at this thread and read through the article that is posted: http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html
 
Workout B - Rippetoe's 3x5
​

Screwed around with the order, somebody was using the place, so i decided to fucking not wait around, and just do my bent rows in the middle.

Bent Row
2x5 - no weight
1x5 - 75lb
1x3 - 95lb
1x2 - 115lb
3x5 - 125lb

Military Press
2x5 - no weight
1x5 - 55lb
1x3 - 65lb
1x2 - 75lb
3x5 - 90lb

Squat
2x5 - no weight
1x5 - 65lb
1x4 - 85lb
1x3 - 105lb
1x2 - 115lb
3x5 - 135lb


Bent Row - Went great. Its a hard lift, and very hard by the last set to really get the bar up into my ribs.

Military Press - i got through the 3x5 no problem. Not all that bad. However, i noticed if i did the lift smoothly, as in not resting above my chest for more than say 2 second, just coming down an inch above my chest, or touching my chest and lifting it back up right away, it would go well. Is that wrong to do?

Squat - Still hard, but i got through it. The form is better, i did gm big time twice, but the rest was decent.
 
Yeah no shit, 3x5x90 on military press is really strong compared to your other lifts.....hmmm....jdid may have another competitor............:D

BTW, lol at you doing military presses and bent rows without weight.:)
 
Tblock1 said:
Yeah no shit, 3x5x90 on military press is really strong compared to your other lifts.....hmmm....jdid may have another competitor............:D

BTW, lol at you doing military presses and bent rows without weight.:)
Click to expand...

haha i do all my lifts 2 sets with no weight. not sure why, but just gets me used to the movement if anything.

Forgot to add, my squat warmup was a lot different.


Squat
1x5 - no weight (back squat)
1x5 - no weight (front squat)
1x5 - 65lb (back squat)
1x4 - 85lb (front squat)
1x3 - 105lb (front squat)
1x2 - 115lb (back squat)
3x5 - 135lb (back squat)
 
when you say no weight yuo mean with the empty bar right? Cause I do a warmup set with the empty bar on my benchpresses too and I bench over 200lbs (no boast)

did u see the link to a routine I posted? it was at the bottom of page 28.

video your military presses again if your worryed the way you did that at the beginning helped people "diagnose" your form very quick and although it took longer for squats it seems you got the hand of the lifts pretty quick...
 
ExtraMile said:
empty bwhen you say no weight yuo mean with the ar right? Cause I do a warmup set with the empty bar on my benchpresses too and I bench over 200lbs (no boast)

did u see the link to a routine I posted? it was at the bottom of page 28.

video your military presses again if your worryed the way you did that at the beginning helped people "diagnose" your form very quick and although it took longer for squats it seems you got the hand of the lifts pretty quick...
Click to expand...

Oh really cause I pictured him raising his hands in the air and making really loud grunting noises with no weight and rowing his hands up.....
 
Tblock1 said:
Oh really cause I pictured him raising his hands in the air and making really loud grunting noises with no weight and rowing his hands up.....
Click to expand...

lol

JDick was funny and pretty good, and i don't want to tout my own horn but TCock is 10x better since it rhymes. JDick does flow though

@ Ark- don't warmup with front squats. 105 front squat is heavy compared to a 135 working set for back squats.
 
JDid23 said:
lol

JDick was funny and pretty good, and i don't want to tout my own horn but TCock is 10x better since it rhymes. JDick does flow though

@ Ark- don't warmup with front squats. 105 front squat is heavy compared to a 135 working set for back squats.
Click to expand...

yeah tcock > jdick

what about anda-shite ?
 
You guys are freaking nuts :D Pretty hard fail on those names though :P

Just something i always wonder about not. Cleans!!!

I know its either power cleans, or bent rows, and is power cleans as beneficial for benching and deadlifting as rows are? I like cleans, but never really learned them because squatting sickened the hell outta me trying to learn them haha.

I like the explosive power in them, and would love to fucking try them out. Input?
 
ark94 said:
You guys are freaking nuts :D Pretty hard fail on those names though :P

Just something i always wonder about not. Cleans!!!

I know its either power cleans, or bent rows, and is power cleans as beneficial for benching and deadlifting as rows are? I like cleans, but never really learned them because squatting sickened the hell outta me trying to learn them haha.

I like the explosive power in them, and would love to fucking try them out. Input?
Click to expand...

Wait till you are deadlifting 315, squatting 225, and benching 185 before you try cleans. You want a decent foundation before you try them. You could try high pulls though, they don't take much technique and you have to be super explosive. I'm going to take a video of me doing them tomorrow so you can take a look at that if you want.
 
Tblock1 said:
Wait till you are deadlifting 315, squatting 225, and benching 185 before you try cleans. You want a decent foundation before you try them. You could try high pulls though, they don't take much technique and you have to be super explosive. I'm going to take a video of me doing them tomorrow so you can take a look at that if you want.
Click to expand...

I somewhat agree- i just don't think cleans cater to your goals enough to outweigh adding another mental boundary for you right now.
 
Alright, i just thought they would have been beneficial but I'll wait. So i guess i am going to be doing the 3x5 till June 15th or later. Then see where i am at for weights and form on my lifts.
 
Aww man, i am sooo fucking around with this shit.

Today's workout was brutal, just dead. But i was shocked with a few things.

[FONT=&quot]Workout A – Ripptoe’s 3x5[/FONT]​
[FONT=&quot]
Squat – 140lb.
Bench Press –145lb.
Deadlift – 215lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 75lb. (Back)
1x3 – 105lb. (Front)
1x2 – 115lb. (Front)
3x5 - 140lb.
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Bench Press Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 75lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT][FONT=&quot]3x5 - 145lb.

[/FONT][FONT=&quot]Deadlift Warmup Sets[/FONT][FONT=&quot]
1x5 – 135lb.
1x3 – 185lb. [/FONT]
3x5 - 215lb. (i fucked up and just did 3 sets, i think i have been doing that the last 2 weeks, whoops)


Soooo, a bunch of things i have been thinking about.
Squats
1, This routine is getting boring as fuck, so i really want to switch up in the next 2 months.
2, I am squatting way to much. This shit doesn't let me recover enough to be succesful in my next workout. So what me and my buddy were thinking, we are going to still squat this Friday, BUT next Monday, we are going to squat, only once that week on the Monday, and not squat until the next Monday and see how it hits us.
Bench
Unbelievable, i could hardly do 140lb. last week, and this week i got through the 3 sets fairly easy. Only trouble was 4th set, 5th rep (still did it on my own), but the last set last 2 reps were brutal, got through the fourth with minimal spot, and very last rep just a tad more than before. Still was mostly me, and it felt great.
Deadlift
I didn't realize i was fucking up so much doing 3 sets of 5 for a while now. I also got chalk and my grip was a lot easier to hold onto, didn't feel like it was falling out. Everything went great in the deadlifts.
 
great squat, bench and deadlift- i don't think you need chalk just yet though. Switch to an alternate grip instead IMO.
 
What about something like this ark can do after rippetoes? Just a simple full body routine i made that i think he'd enjoy- any ideas about it?

Monday
Back Squat
Military Press
Pullups/Chinups
Pullthroughs
Calves

Wednesday
Bench Press
Row
Lunges
Tricep Isolation
Abs

Friday
Deadlift
Front Squat
Dips
Curl Variant
Calves
 
JDid23 said:
What about something like this ark can do after rippetoes? Just a simple full body routine i made that i think he'd enjoy- any ideas about it?

Monday
Back Squat
Military Press
Pullups/Chinups
Pullthroughs
Calves

Wednesday
Bench Press
Row
Lunges
Tricep Isolation
Abs

Friday
Deadlift
Front Squat
Dips
Curl Variant
Calves
Click to expand...

I like that routine, maybe others could chime in and critique it though? But now im curious, if im switching what is my rep range going to be? 6-8? or still 5 reps? and how many sets?
 
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