Have I made good progress on this program?

[ronki23]

I've just come back off of 6 weeks doing this program. I've been doing it 3x a week (week 1 i've done A followed by B followed by A. Week 2 i've done B followed by A followed by B.

Workout A:

3 x 5 reps Smith Machine Squats
3 x 5 reps Incline Bench Press (Smith Machine/Dumbbell)
1 x 5 reps Deadlifts (Barbell)
2x 4-8 reps Assisted Dips
2x Hanging Leg Raises

Workout B:

3 x 5 reps Hack Squats (Barbell)
3 x 5 reps Presses (Normally Barbell Military Presses when standing; Smith Machine used when Seated/Dumbbells used occasionally when Seated)
3 x 5 reps Bent Over Row (Barbell Row used but Dumbbells used when sticking points occur)
2x 4-8 reps Lat Pulldown
2x Hanging Leg Raises

 

[ronki23]

Timeframe:12/7/2010==>15/8/2010

Weight: 177lbs==>189.5lbs
Bodyfat: 20%==>20%

Chest: 40"==>40"
Shoulders: 18"==>18"
Arms: 13" lhs, 12.5" rhs==>13" both sides
Waist: 36"==>37"
Forearms: 10"==>10.5"
Hips: 42"==>43"
Thighs: 22"==>23"
Calves: 17"==>17"

Thighs,Forearms and Arms have developed. Chest is at a constant-I assume it's because i've been doing Inclines to lose the moobs

What HAS improved though, is the lifts

Hack Squats with Barbell: 35kg/80lbs for 5==>60kg/140lbs for 5

25kg/60lbs increase

Smith Machine Squats: 37.5kg/85lbs for 5==>70kg/160lbs for 3

More than 30kg/75lbs increase

Incline Press: 2x 17.5kg/2x 40lbs for 5 or 40kg/100lbs for 5 on Smith Machine==>2x20kg/2x50lbs for 5 or 55kg/130lbs for 3 on Smith Machine.

^Stange that I can lift so much on dumbbells/Smith Machine, both which are harder than a barbell. On a bar I can only do 100lbs for 4 reps :/

More than 10kg/20lbs increase

Overhead Press: 30kg/75lbs for 3 on Smith Machine==>45kg/110lbs for 5/ 17.5lbs/40lbs per arm for 4 reps/ 30kg/75lbs for 5 on strict Military Presses

Approx 10kg/20lbs increase

^again, it's strange how I am so strong with dumbbells/Smith Machine and can only lift 80lbs on Seated Presses for 4 reps

Bent Over Row: 27.5kg/62.5lbs for 5 reps==> 40kg/100lbs for 5 reps or 75lb Dumbbell Rows

More than 10kg/ more than 15lb increase

Deadlifts: 35kg/82.5lbs for 5==>70kg/150+lbs for 3 / 2x30kg/2x75lbs for 3

More than 30kg/ more than 75lbs increase

Chin Ups (Lat Pulldown): 45kg/105 lbs for 8 reps ==> 60kg/140lbs for 3 reps

Two plates increase

Assisted Dips: 45kg/105lbs for 4 reps ==> 35kg/85lbs for 5 reps

Using 2 less plates for Assisted Dips

 

[JDid23]

I've just come back off of 6 weeks doing this program. I've been doing it 3x a week (week 1 i've done A followed by B followed by A. Week 2 i've done B followed by A followed by B.

Workout A:

3 x 5 reps Smith Machine Squats
3 x 5 reps Incline Bench Press (Smith Machine/Dumbbell)
1 x 5 reps Deadlifts (Barbell)
2x 4-8 reps Assisted Dips
2x Hanging Leg Raises

Workout B:

3 x 5 reps Hack Squats (Barbell)
3 x 5 reps Presses (Normally Barbell Military Presses when standing; Smith Machine used when Seated/Dumbbells used occasionally when Seated)
3 x 5 reps Bent Over Row (Barbell Row used but Dumbbells used when sticking points occur)
2x 4-8 reps Lat Pulldown
2x Hanging Leg Raises

What were your #s before starting the program and what are they now? We can't know if you're making good progression without knowing your lifts

Side note: This kind of looks like your own little variation of rippetoes. Squats/Bench/Deads on day 1 and Hacks/Military/Rows on day 2 + some assistance. It's not terrible (minus the smith) and if you see results you see results, but fuck the smith machine- do your bench pressing without it and choose either DB Bench/BB Bench. Please don't make me get into why you should squat with a barbell as opposed to a smith machine. Do the exercise with a barbell and you will see why.

 

[ronki23]

What were your #s before starting the program and what are they now? We can't know if you're making good progression without knowing your lifts

It's just above your post dude

Side note: This kind of looks like your own little variation of rippetoes. Squats/Bench/Deads on day 1 and Hacks/Military/Rows on day 2 + some assistance. It's not terrible (minus the smith) and if you see results you see results

Yes it is Rippetoes adjusted The problem is that if I ask on bodyspace, they're like "omfg you're trolling! Stop f*cking up the program!"

I changed Bench Press for Inclines for I have moobs!
Smith Machine Squats for A and Hack Squats for B instead of Barbell Squats for I have no spotter and have fallen (hey,2 wrongs make a right)
I do Seated Presses when I can't Clean the weight up any further. Plus my back bend near the end of the set when pressing up!

Anyway, my progress is on post #2. I've been doing it for 6 weeks. I would like some more ppl to post here too!

 

[JDid23]

you've made progress which is good: check bold for comments

Timeframe:12/7/2010==>15/8/2010

Weight: 177lbs==>189.5lbs
Bodyfat: 20%==>20%

Chest: 40"==>40"
Shoulders: 18"==>18"
Arms: 13" lhs, 12.5" rhs==>13" both sides
Waist: 36"==>37"
Forearms: 10"==>10.5"
Hips: 42"==>43"
Thighs: 22"==>23"
Calves: 17"==>17"

Thighs,Forearms and Arms have developed. Chest is at a constant-I assume it's because i've been doing Inclines to lose the moobs

Incline won't make you "lose the moobs".. losing fat will help you "lose the moobs". At 20% BF you're going to have moobs regardless of how much you work your chest, so let us know your diet so we can help you with that.

What HAS improved though, is the lifts

Hack Squats with Barbell: 35kg/80lbs for 5==>60kg/140lbs for 5

good. i am going to assume that's 140 x 3 sets x 5 reps.

25kg/60lbs increase

Smith Machine Squats: 37.5kg/85lbs for 5==>70kg/160lbs for 3

lose the smith... I'm telling you you will thank me in the long run. Good progress nonetheless though.

More than 30kg/75lbs increase

Incline Press: 2x 17.5kg/2x 40lbs for 5 or 40kg/100lbs for 5 on Smith Machine==>2x20kg/2x50lbs for 5 or 55kg/130lbs for 3 on Smith Machine.

same idea with smith machine. If you want to work in a fixed range of motion, not use as many stabilizer muscles, and just do a completely inferior movement that's your choice, but it's a very bad one.

^Stange that I can lift so much on dumbbells/Smith Machine, both which are harder than a barbell. On a bar I can only do 100lbs for 4 reps :/

More than 10kg/20lbs increase

Overhead Press: 30kg/75lbs for 3 on Smith Machine==>45kg/110lbs for 5/ 17.5lbs/40lbs per arm for 4 reps/ 30kg/75lbs for 5 on strict Military Presses

Approx 10kg/20lbs increase

^again, it's strange how I am so strong with dumbbells/Smith Machine and can only lift 80lbs on Seated Presses for 4 reps

Bent Over Row: 27.5kg/62.5lbs for 5 reps==> 40kg/100lbs for 5 reps or 75lb Dumbbell Rows

sorry, but something isn't right about these numbers. You're probably cheating a lot to get up the 75s if you're doing 100x5 with a barbell.

More than 10kg/ more than 15lb increase

Deadlifts: 35kg/82.5lbs for 5==>70kg/150+lbs for 3 / 2x30kg/2x75lbs for 3

I'm a bit confused

More than 30kg/ more than 75lbs increase

Chin Ups (Lat Pulldown): 45kg/105 lbs for 8 reps ==> 60kg/140lbs for 3 reps

Two plates increase

Assisted Dips: 45kg/105lbs for 4 reps ==> 35kg/85lbs for 5 reps

Using 2 less plates for Assisted Dips

Yes it is Rippetoes adjusted The problem is that if I ask on bodyspace, they're like "omfg you're trolling! Stop f*cking up the program!"

BB.com is no place to go for the forums Way too many people on there who don't know what they're doing = lottttttttts of false information.

Having said that, nobody here is going to yell at you but we're going to give you advice. I agree with the statement "Don't fuck with the program". It 's made the way it's made for a reason.

I changed Bench Press for Inclines for I have moobs!
stick to flat benching.. you'll be able to lift more weight- i want to reiterate that inclines won't do anything for your moobs. that's diet bro
Smith Machine Squats for A and Hack Squats for B instead of Barbell Squats for I have no spotter and have fallen (hey,2 wrongs make a right)
you don't need a spotter- what you need to do is learn how to squat. There is a guy on here named Ark97 (i think it's 97, maybe it's another number but that's irrelevant). When he started squatting, he couldn't do shit- he was stuck around 95 lbs while he was benching 135+ and deadlifting 150+.. He posted countless amounts of videos and received tons of feedback. Now, he is front squatting (lot harder than back squatting) 155 deep with amazing form about five months later and all of his lifts have skyrockted. Moral of the story: Learn the correct form and you will be able to squat. You're developing bad habits by using the smith machine and it won't help you in the long run. Lifting is a marathon, not a spring.
I do Seated Presses when I can't Clean the weight up any further. Plus my back bend near the end of the set when pressing up!
do military pressing with a barbell in the rack.. No need to clean the weight up. Learn correct form on that too it will help you a lot. If you want, use DBs but for regular benching i'd start with a barbell

Anyway, my progress is on post #2. I've been doing it for 6 weeks. I would like some more ppl to post here too!

 

[ghettostudmuffin]

Agreed. Stop using the smith machine. I seriously hate that piece of crap.

Just so you know smith machine lifts are alot easier than barbell and db lifts. I've seen guys that think they are billy badass doing 185lbs seated press on it. I've roughly pressed 135 a few times shifting the bar up while using the crossbars for thumbs free chinups. Imo that's the smith machines best purpose. As a modified chinups machine.

135lbs on that machine feel like about 95lbs on a barbel imo.

Learn how to squat well and prioritize that lift. I do it first in my workouts and it has never negatively affected my performance in other lifts that come after it.

There is a reason Mark says don't screw with the program.

It's literally night and day comparing the affect of a good, clean barbel full squat to a smith machine squat.

With a barbell full squat you have to balance the weight. You have to strongly utilize your stomach muscles and lower back muscles to keep your torse from folding over. You develop good scapular retraction from pulling the elbows back and in.

The Barbell Full Squat is the best exercise. Period. IF you can do it then do it. There is no substitute as far as I'm concerned.

 

[Tblock1]

Agreed. Stop using the smith machine. I seriously hate that piece of crap.

Just so you know smith machine lifts are alot easier than barbell and db lifts. I've seen guys that think they are billy badass doing 185lbs seated press on it. I've roughly pressed 135 a few times shifting the bar up while using the crossbars for thumbs free chinups. Imo that's the smith machines best purpose. As a modified chinups machine.

135lbs on that machine feel like about 95lbs on a barbel imo.

Learn how to squat well and prioritize that lift. I do it first in my workouts and it has never negatively affected my performance in other lifts that come after it.

There is a reason Mark says don't screw with the program.

It's literally night and day comparing the affect of a good, clean barbel full squat to a smith machine squat.

With a barbell full squat you have to balance the weight. You have to strongly utilize your stomach muscles and lower back muscles to keep your torse from folding over. You develop good scapular retraction from pulling the elbows back and in.

The Barbell Full Squat is the best exercise. Period. IF you can do it then do it. There is no substitute as far as I'm concerned.

Lmao I remember the one time I've ever used a smith machine I used it for seated press, and I was doing 205 for a couple reps haha felt like billy badass myself

 

[shibs]

I think a big thing for ppl that use smith machines is that they're lifting for their ego, not their muscles. The smith machine lets ppl put on the big plates, and I think thats why they do them. Of course, these are the people that will have the same plates on that machine for years to come, because they're afraid to try a real lift.

 

[ronki23]

you've made progress which is good: check bold for comments










Yes it is Rippetoes adjusted The problem is that if I ask on bodyspace, they're like "omfg you're trolling! Stop f*cking up the program!"

BB.com is no place to go for the forums Way too many people on there who don't know what they're doing = lottttttttts of false information.

Having said that, nobody here is going to yell at you but we're going to give you advice. I agree with the statement "Don't fuck with the program". It 's made the way it's made for a reason.

I changed Bench Press for Inclines for I have moobs!
stick to flat benching.. you'll be able to lift more weight- i want to reiterate that inclines won't do anything for your moobs. that's diet bro
Smith Machine Squats for A and Hack Squats for B instead of Barbell Squats for I have no spotter and have fallen (hey,2 wrongs make a right)
you don't need a spotter- what you need to do is learn how to squat. There is a guy on here named Ark97 (i think it's 97, maybe it's another number but that's irrelevant). When he started squatting, he couldn't do shit- he was stuck around 95 lbs while he was benching 135+ and deadlifting 150+.. He posted countless amounts of videos and received tons of feedback. Now, he is front squatting (lot harder than back squatting) 155 deep with amazing form about five months later and all of his lifts have skyrockted. Moral of the story: Learn the correct form and you will be able to squat. You're developing bad habits by using the smith machine and it won't help you in the long run. Lifting is a marathon, not a spring.
I do Seated Presses when I can't Clean the weight up any further. Plus my back bend near the end of the set when pressing up!
do military pressing with a barbell in the rack.. No need to clean the weight up. Learn correct form on that too it will help you a lot. If you want, use DBs but for regular benching i'd start with a barbell

Anyway, my progress is on post #2. I've been doing it for 6 weeks. I would like some more ppl to post here too!

Sorry if you didn't understand regarding Barbell Rows/Deadlifts.

With Barbell Rows, I can do 40kg/100lbs for 5 reps. With dumbbells I can do 60-65; NOT 70-75! Must've been a typo. 60-65 for 3 reps.

With a bar I can do 70kg/150+ Deadlifts for 3 reps. With dumbbells I can do 75 per arm for 3.

 

[imafuturebodybuilder]

beginner gains.