GSP's Better late than never 3X5...

[GSP]

Thanks for the tip on the OHP protobuilder, I certainly appreciate any input you guys have. OHP isn't a particulary complex lift for me (squats took me a month to really get worked out), but it turns out there are numerous subtle movements that can make a real difference in the mechanics.

My weight is doing the right thing, I'm up probably 10-11 pounds from the start. It's more than I wanted to put on in 7 weeks, but I convinced myself to let loose a bit for my initial run with Rippetoe's program just so I didn't miss out on what will be the best gains I'll likely ever experience. I haven't done any body composition analysis or anything, but if I had to guess, I'd say it's about 50/50 muscle to fat. I can still squeeze into my 33" jeans, albeit not very comfortably now. But I've never been able to wear them past the 182-183 mark when I gain pure fat (prone to an extra 15-20 lbs every football season from overindulgence ) My upper thighs have grown considerably, and my Lats rub against all my shirts now, both positive developments.

 

[Cynical Simian]

Yeah, I feel the same way about OHP. One of those subtle things I've found helpful is thinking about clipping my nose with the bar on the way up. I know you haven't been having any trouble with OHP, but it's just another little cue that I thought I'd throw in while we're on the subject.

Once more, I'm impressed by how you're tweaking the program on the fly based on changes in your rate of progress. Good stuff. Nice job on the weight gain so far as well.

And, since a post in this journal wouldn't be complete without it, congrats on the PRs.

 

[GSP]

6/5 - Workout A

Squats (3X5) 210 PR (rep range)

DB Bench (3X5) Did not attempt

Pendlay Rows (3X5) 168 PR

Comments: Great Workout. First set of squats was tough on the hips despite a good warmup, but that's par for the course lately. Last 2 sets were great.

Rows felt like I could have made a 10 lb jump today! Only did 3 lbs of course, but I actually had to double check the weight after the first set to make sure I put all the plates on!

 

[carlsuen]

when i was running the rippetoe myself.. my legs were sore forever.. but you'll get used to it after another month or so.. i remember having to dread to climb up stairs.. haha.. congrats on the PR..

 

[GSP]

when i was running the rippetoe myself.. my legs were sore forever.. but you'll get used to it after another month or so.. i remember having to dread to climb up stairs.. haha.. congrats on the PR..

I keep waiting for that to happen! My quads, glutes, and hamstrings seemed to adapt to the load fairly quickly, it's my hips that are being stubborn.

On the flip side, my lower body flexibility has increased considerably from after a few months of progression on full ROM squats.

 

[GSP]

Once more, I'm impressed by how you're tweaking the program on the fly based on changes in your rate of progress. Good stuff. Nice job on the weight gain so far as well.

Thanks Bro! A good understanding of my threshold for training and fatigue is the biggest weapon I have in my training arsenal.

Every change I make I do in the context of keeping the main structure of the original program intact, which is 3 straight sets of 5 for the working sets on a PR. I may do some ramped sets or light days to manage fatigue, but a full 3X5 at a given weight is still the goal before more weight is added.

 

[Jim Ouini]

Anyone else suspect that GSP actually is Rippetoe and he's just pimping his program?

Congrats on the PR's.

 

[GSP]

Anyone else suspect that GSP actually is Rippetoe and he's just pimping his program?

Congrats on the PR's.

Thanks man! LOL on the Rippetoe comment, I would think he'd at least have sense enough not to fake some wussy shoulder problem with less than 80 pound DB's

That said, I'll pimp this program anywhere I go. At first I was happy, but not floored by my gains, but as I look back at how far I've come and realize I've still got at least a bit of progression ahead of me, I'm astounded at the results.

 

[GSP]

6/7 - Workout B

Squats (3X5) 135
Standing press (3X5) 132 PR
Deadlift
1X5 - 185
1X5 - 225
1X5 - 270 PR

Comments: Bigtime thumbs up to protobuilder and cynical Simian for getting me focused on some of the finer points of OHP. I concentrated on almost brushing my nose during the lift, and it made a huge difference in the leverage I was able to get on the weight.

Deads are getting tough, but not ready to stall out yet. Grip is doing very well still with the switch to over-under grip.

 

[GSP]

6/9 - Workout A

Squats
1X5 - 140
1X5 - 185
1x3 - 215 PR

DB Bench - did not attempt

Pendlay Rows (3X5) 170 PR

Comments: Every week lately I feel like my hips won't take 5 more pounds on squats, and every week I get under the bar and up it goes. Funny thing is, my warmup sets hurt so bad I could cry like a little girl, but the top set(s) are all business.

Rows continue to climb nicely. Since I'm doing these 2X per week every week now, I may slow things up just a bit from here on out, maybe to 3 lbs. total progression a week. Hell, even at that I'd be at 200 before the fall, so we'll see how far it goes.

I may do a partial deload next week and skip out on squats and Deads. I'm torn. My lifts are all still going up and there's no way I'm done yet. But my hips are really taking a beating to the point where if I'm not pumped full of aspirin, I'm hobbling around work and home. I think the time is right for a little break and then get back at it. 225 was my last revised goal for squats, but now I think a bit more may be in the cards, we'll see.