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my Rippetoe gym journal..

C

carlsuen

New member
right.. so after consulting with the good ppl of EF.. i'm posting my w/o program based on rippetoe's recommendation given by asdfzxcv.. thx dude..

stats.
6'1", 200lbs, asian, newbie to lifting..

so i started the program last saturday and i was told to go slightly lighter..

squats
1x5xbar
1x5x50kg
1x5x55
2x5x60
1x5x65

bench
1x5x20kg
1x5x30
1x5x35
1x5x37.5
1x5x40

90 degrees bent rows
4x50kg

dead lift
1x5x50kg
1x5x55
1x5x60
1x5x65
1x5x70(work set)

stretching and abwork after that..

overall it was a long work out cuz i met a buddy of mine and chatted a little..
the squats were good.. as i don't feel soreness anymore.. and my form was good.. i'm pretty determined to up my benches in due time cuz they're so weak.. bent rows were hard cuz it was my first time doing 90 degrees.. so much harder than 45.. but were good.. form was abit off.. deads were good too.. could've gone heavier tho, but i guess i'll save it for later.. got a lot of looks tho.. as there were no body else who does heavy squats, deads, and rows besides me.. alot of them do the leg press machine.. and lunges using fixed ez bars.. sigh..

funny sight when i was squatting.. a bunch of PT's were showing off how strong they were on the hammer stregth(chest arm machine).. this particular PT threw 100kg on both sides couldn't even lift it up and had to ask his PT buddy to help pull it off for him while he pushed the weight.. and thru out the whole time his buddy PT was helping him pull it off!! shit!!

not only did he lack the body size(shorter and skinnier).. but also the brains to do something like that in the commercial gym and indirectly encouraging more ppl to do senseless and plain stupid acts.. god i wish i had dumped my BB on him!! :p
 
Good luck with the program,I doubt you will be disappointed with it.Remember squats are the heart of the entire program,make sure you know how to do them correctly and try and go as deep as you can with them.

Are you using this template?

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift/Power Clean 5x3,alternate every workout ''A''

Workout B

3x5 Squat
3x5 Military Press
3x5 Chinups
3x8 Weighted hyperextensions/ Good mornings

Again best of luck with your goals :) .
 
carlsuen said:
yeah i am... but is the 3x5 work sets the same weights? or progressive weights?
Click to expand...

You do a few warmup sets then 3x5 at the same weight.

For example say you are using 185 for your sets you might do this
5x95
5x135
3x155
5x185
5x185
5x185

Hope this helps a bit.
 
yeah thought so.. thx asdfzxcv.. i'd give karma to u again.. but i gotta spread it around first.. -_-"

doing work out B today.. hopefully i'll be able to progress in my OHP's..
 
Dont worry about the karma......its just numbers on a internet forum to me.I am curious how are your eating habit?Are you going to try to gain muscle or cut bodyfat?I suppose being a newbie to lifting you will be able to accomplish both,but what are you trying to get out of the program overall?

Just curious
 
Good luck w/ the program. I hope you'll be good about updating this as I'm very curious to see how the rippetoe program works out for a newbie :)
 
well mainly.. i wanna gain more size in upper body.. and cut at my gut.. i have very little fat in my upper body.. it looks presentable but not ripped.. but i would love to cut my little belly and love handles.. i'm not fat.. but i wanna cut it all away..

but right now.. that's not my main concern.. i think if i train long enough and focus on getting bigger on my core lifts.. i would still be able to acomplish that..

well.. my eating habits is simple now.. i try to eat as healthy as possible.. no fat food.. and i try to eat 4-5 meals a day..
 
so i officially started the program yesterday.. here's how it went..

week one day one (tuesday) - Work Out B

treadmill
mild jog for 10 mins

squats
1x5xbar
1x5x50kg
1x5x60
3x5x65

OHP
1x5xbar
1x5x10
3x5x15
1x3x17.5

rows
3x8x10kg(light)

chinups
3x8(supported.. i'm working on it so that i'm strong enuff to support my BW)

hyperextensions
2x15

strecthing..

overall the whole work out lasted for an hour and 10 mins.. it was not bad.. squats are getting easier.. as i don't even feel anything today.. :)

OHP's are still weak.. but i think given enuff time and food i should be able to gain more strength.. i threw in rows for fun.. as i felt i haven't worked enough..

i have a question tho.. i was think yesterday.. given the program that i'm using now.. alternating between work out A and B.. i up my squats weight every week..and let's say.. this week i will do work out B twice and work out A once, i will up my weights in work out B and maintain my weights in work out A.. and next week i would up my weights in work out A... am i right about this? and when should i up my weights.. day 1 or day 3?
 
With the squats the aim is to try to increase them every workout(even if it by a small amount).The same goes for the other lifts,you try to increase them each session.So for your squats you might want to aim for a 2.5kg increase per session as long as you can sustain it.

Also,are you counting the weight of the bar towards the amount of weight lifted?Because if you are using an olympic bar thats 20kg and most certainly does make a difference to the weight lifted.So dont forget to count the bar too:)
 
lol.. u mean i'm supposed to count the bar weight too? does everyone post with the bar weight too? if that's the case.. then i'll post with the bar weight next time..

and yes.. i'm using an oly bar..

GREAT!! now i can up em all then..

just out of curiosity.. i know squats are important and all.. but why is it the core of this program? is squats the most important exercise of all?!?
 
Rip typically uses five warmup sets. The first two with the bar for five reps. Then do a set for 5, for 3, and a final warmup for 2 reps. This is just what he does.
 
carlsuen said:
lol.. u mean i'm supposed to count the bar weight too? does everyone post with the bar weight too? if that's the case.. then i'll post with the bar weight next time..

and yes.. i'm using an oly bar..

GREAT!! now i can up em all then..

just out of curiosity.. i know squats are important and all.. but why is it the core of this program? is squats the most important exercise of all?!?
Click to expand...

Yes everyone counts the bar,so you just gained 20kg on your lifts without trying :) .

Yes squats (and deadlifts,although you cant do these as often due to the toll they take on the CNS) are the most important lifts you can do and should be the heart of any program.The effectiveness is due to the fact that squats/deadlifts load a vast majority of the bodies musclature in a single movement.The entire lower body is used to a great degree in both movements,the lower back and abs are also used to stabilize the heavy load on your back(in the case of squats).

Hope this helps,if you have any other questions just ask.
 
can anyone post a video on power cleans? cuz i've never done them b4.. and i don't know how to do them.. could anyone help me on this? thx...
 
Central nervous system,very important aspect of lifting.The CNS controls things such as the amount of muscle fibres you recruit and the force with which they can contract.There are many other things the CNS controls too.

A prime example of high CNS effeciency would be elite olympic weightlifters.You see guys who are not all that big,yet they can throw 200kg up over their head like its nothing or squat 300kg for reps.They dont have as much muscle as a pro bodybuilder,but their Central nervous system has ben trained in such a way as to recruit much more of their muscle,as these videos will show

http://media.putfile.com/1993_Tournefier

http://media.putfile.com/chakarov-1993-olympic-trianing-

http://media.putfile.com/Ironmind_1993_Dimas

Hope this helps

Ps-Clean video,ill see if i can find more
http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html
 
this just in..

week one - day 2 - thursday

incline on treadmil for 10 mins..

squats
2x5xbar
1x5x70kg
1x3x80
1x2x85kg
3x5x90

bench
1x5xbar
1x5x50kg
4x5x60kg(failed on last rep.. almost got it back up when a huge PT came to help me off)
1x5x50

bent rows - 90 degrees
1x5x50kg
1x5x55
1x5x60
3x5x62.5

dead lifts
1x5x70kg
1x5x80
1x5x90
1x5x95kg

abwork and stretching after that..

grip training
pinched 5 kg's each hand for 60secs
then 2 plate's of 5kg for 30 secs.. all done in one set...

overall.. woohoo.. nice work out.. decided to go lighter on bent rows today.. just to add in the upper back.. need to deal with this mind over matter issue.. cuz i'm always afraid i can't pull my last set.. but i slapped my self and finished it anyway!! yeah!!

i think i need to stretch more on my upper body.. cuz it feelsabit rusty here and there.. but it isn't getting in the way of my training..

saw a newbie doing squats and DL's and i was quite surprised!! so i went over to talk to him.. and he said he was using his program according to this book written by Ian King.. ring any bells guys?? but i told him good job and walked off.. nice to see at least there ARE some ppl who know what they're doing..
 
Nice workout,you seem to be picking it up quickly and you have decent lifts for a raw beginner.I hear you on the gym thing,I remember when I used to workout at the local ''gym''.It was a terrible place to train,it didnt even have a squat rack.I was there for a year and I NEVER once saw anyone deadlifting(besides me).Believe me,when everyone else is doing arm curls+machines and you do things like cleans+jerk or deadlifts,everyone looks at you like you have 3heads or something :rolleyes: .Now I workout at home,once I get my bench in a few days my gym will be complete and I can do this program properly as I have neglected my upper body.

I am curious,have you done any lifting prior to this program?
 
haha!! it's exactly how it is!! haha!! they think ur like OMG.. this guy is crazy!! now if everyone knew what they were doing then i'd be in trouble. cuz they only have "1" squat rack.. shit.. so i guess it should be that way.. so no one every bothers me with the squat rack.. cuz no one uses them!! haha!!

yeah.. u'll be having alot of fun once ur bench arrives eh? how much did it cost u to get ur entire gym set?

well.. i've just started lifting since july.. and seriously lifting i think october.. after i did my research in EF..
 
carlsuen said:
bench
1x5xbar
1x5x50kg
4x5x60kg(failed on last rep.. almost got it back up when a huge PT came to help me off)
1x5x50
Click to expand...
Why all the bench sets? That may make it tough to add weight to the bar next time, and that's the WHOLE point of this program.
 
Anthrax Invasion said:
Rip typically uses five warmup sets. The first two with the bar for five reps. Then do a set for 5, for 3, and a final warmup for 2 reps. This is just what he does.
Click to expand...

Wow.
 
A.I. and asdf covered it. Remeber, the goal is to put weight on the bar EVERY workout for as long as possible, not grind yourself into a pulp every time. The fact that you hit failure is (IMO anyway) not good. The time will come when really hitting it hard is necessary. Now is not that time. Savor this time and do it right for optimal progress.
 
u know what.. i think u guys are right.. i think i was just over my head a little yesterday.. thx for the advice.. guess i'm just a little impatient..

k to all!!
 
carlsuen said:
u know what.. i think u guys are right.. i think i was just over my head a little yesterday.. thx for the advice.. guess i'm just a little impatient..

k to all!!
Click to expand...

Just make sure you get everything down 100% before you start hitting it hard.This program may be simple,but it will get very demanding very fast so just be aware of that.Try not to get to carried away with excess work as this program will grow you fast enough if you eat lots and rest well.
 
week one day 3

ooooooooooooooooooooook..

so here's how my work out went.. pretty shitty..

10 mins on the step master..

squats
2x5xbar
1x5x70kg
1x5x90
1x5x90
1x3x90(failed on the 3rd rep cuz i let go of my breath on the way down)
1x5x90(got it back up) ;)

OHP
1x5xbar
1x5x30kg
1x4x40
1x4x40
1x4x30

chinups 3x8

weighted hypers
1x15x5kg
1x15x10

overall it was totally crap.. fucked up my whole work out.. slept at 530am 2 days in a row.. new year's eve and the night b4 that.. so pretty shitty condition to lift heavy.. well.. i guess that's the price u have to pay to party all night!! haha!! happy new year guys...

gonna be whopping that ass tomorrow..
 
carlsuen said:
week one day 3

ooooooooooooooooooooook..

so here's how my work out went.. pretty shitty..

10 mins on the step master..

squats
2x5xbar
1x5x70kg
1x5x90
1x5x90
1x3x90(failed on the 3rd rep cuz i let go of my breath on the way down)
1x5x90(got it back up) ;)

OHP
1x5xbar
1x5x30kg
1x4x40
1x4x40
1x4x30

chinups 3x8

weighted hypers
1x15x5kg
1x15x10

overall it was totally crap.. fucked up my whole work out.. slept at 530am 2 days in a row.. new year's eve and the night b4 that.. so pretty shitty condition to lift heavy.. well.. i guess that's the price u have to pay to party all night!! haha!! happy new year guys...

gonna be whopping that ass tomorrow..
Click to expand...

Decent workout,but how come you did 4reps on the overhead press?At any rate good luck for this new year.
 
like i said.. i fucked up.. not enuff sleep.. not enuff food.. = work out disaster.. i couldn't even lift shit man.. my squats were wobbly too..

at dinner time.. i was chatting with a bunch of chicks at TGI fridays.. 4 chicks and me one guy.. so this waitress walks over to bring us our drinks.. took a look at the girls and looked at me.. said "wow.. ur pretty lucky.. 4 girls and u one guy.." i looked up and said "nope.. they're lucky.." she was so confused that i said that that she repeated it again saying how lucky i was.. and i told her again that they're the ones who are lucky.. when she finally got the idea she said "wow.. i've never met a guy who's so full of himself(confident she's trying to say).. and i just said "well.. i guess ur lucky too" haha!!! owned!!

anyway.. i was talking to them.. and all the sudden.. i nearly fainted.. my whole vision was like turning upside down.. i think it's with the lack of sleep and work out in the morning.. do u guys get this too?
 
carlsuen said:
like i said.. i fucked up.. not enuff sleep.. not enuff food.. = work out disaster.. i couldn't even lift shit man.. my squats were wobbly too..

at dinner time.. i was chatting with a bunch of chicks at TGI fridays.. 4 chicks and me one guy.. so this waitress walks over to bring us our drinks.. took a look at the girls and looked at me.. said "wow.. ur pretty lucky.. 4 girls and u one guy.." i looked up and said "nope.. they're lucky.." she was so confused that i said that that she repeated it again saying how lucky i was.. and i told her again that they're the ones who are lucky.. when she finally got the idea she said "wow.. i've never met a guy who's so full of himself(confident she's trying to say).. and i just said "well.. i guess ur lucky too" haha!!! owned!!

anyway.. i was talking to them.. and all the sudden.. i nearly fainted.. my whole vision was like turning upside down.. i think it's with the lack of sleep and work out in the morning.. do u guys get this too?
Click to expand...

Just try not to make the hard partying real frequent as it could cut into your workouts and make you feel crap the next day:)

No offence man but it does sound like you came across as a bit cocky/arrogant,but thats just my opinion.
 
yeah it's only on occasions see.. i'm not the typical party animal type.. so it's cool..

hehe.. of course the humor was in my expression u see.. but i got her looks the whole night tho.. what do u think? hehe.. go to www.doubleyourdating.com.. and u'll understand y..
 
alright!! here's how yesterday went..

10 mins of incline brisk walking..

squats
1x10xbar
1x5x70kg
3x5x92.5

bench
1x10xbar
1x5x50kg
2x5x62.5
1x5x62.5(failed on the last rep.. shit)

bent over rows(90 degrees)
1x5x50kg
3x5x62.5

deadlifts
1x5x70kg
1x5x80kg
1x5x90kg(too easy)
1x5x100kg!!(yeah!!)

abwork on swissball and stretching..

it was a pretty good workout.. i'm pretty happy about it.. cuz i know i've improved on all my lifts as they are getting easier.. except for bench..

squats were good.. on form.. and i had to share the rack with another guy doing 60kg.. he thought i had 3 heads :chomp:

bench is always a struggle.. but i'm not giving up!! maybe i need to rest more between the sets.. and i definitely need to eat more..

bent rows were good too.. not really heavy.. but i focused on staying 90 degrees thru out and on form..

deads.. wow.. really getting easy for me.. i think my significant jump in my short term goal is gonna be deads.. my 3rd set was just so easy.. shit.. i dedcided to add another 10 kg's.. still easy.. i wanted to do more.. but i guess i should save it for saturday.. really wanna up another 10 kg's then.. but i think i should take it slow.. 5 would be ideal i guess..

one more thing... I JUST NEED TO EAT MORE!!!!!
 
Good stuff man,you are killing those squats and deadlifts.If you keep going at this pace and EAT MORE(subtle hint :) )you will be plently strong in 6months,although your current lifts are not bad either.

Any changes in bodyweight/composition yet?
 
yeap... i weighted myself yesterday.. 91kg's.. gained 1 kg from 2 weeks ago.. hopefully it's all muscles.. haha!! my legs are definitely getting tighter.. i'll try to post some pics later.. need to get a hold on a digi cam first..
 
right.. so here's how my work out went..

10 mins on the step master..

squats
2x5xbar
1x5x70kg
2x5x95
1x3x95(failed on 4th rep..)
1x5x95(got it back up..)

push presses
2x5xbar
1x5x30kg
1x5x40
3x5x45

chinup
3x8

weighted hypers
1x8x5kg
1x8x10
1x8x15

strecthing after that...

overall it was a ok day.. nothing to shout about.. cept for squats.. i thought after my 3rd work set when i failed my 4th rep i had to come back on saturday to do 95.. but i slapped myself and overcame my pussy in me.. YEAH!!!

push presses were new.. so i'm still getting used to the movement and trying to get the form right... it's actually harder then OHP than it seems..

well i'm looking forward to saturday.. cuz i'm gonna try california fitness by jackie chan.. anyone work out there? hehe.. just wanted to compare to fitness first anyway.. i think FF will be much better.. :p
 
carlsuen said:
well i'm looking forward to saturday.. cuz i'm gonna try california fitness by jackie chan.. anyone work out there? hehe.. just wanted to compare to fitness first anyway.. i think FF will be much better.. :p
Click to expand...

Just by coincidence, I had a friend email the other day and told me he got a free 1 week pass to California Fitness, the one in KL.

Said he spent about 2hrs going through 'every fitness tool' and the next day he was 'sore all over' (No, I didn't send him 5 x 5 :p )

He also mentioned it was by Jackie Chan - I take it he's opening these huge fitness centers all over the place?
 
lol.. is your friend malaysian? and yeah.. i think the ppl from california will know tho.. it's quite a big chain of huge gyms.. with swimming pools to basketball courts.. but we'll see.. i'll give a full report k.. hehe..
 
lol.. is your friend malaysian? and yeah.. i think the ppl from california will know tho.. it's quite a big chain of huge gyms.. with swimming pools to basketball courts.. but we'll see.. i'll give a full report k.. hehe.. ;)
 
so here it is..

squats

2x5xbar
1x5x70kg
1x5x77.5
3x5x97.5

bench(i'll explain later..)

bent over rows
1x5x50kg
1x5x60
3x5x65

deadlift
1x5x70kg
1x5x80
1x5x90
1x5x100
1x5x105

ok..so everything else was pretty decent..

here's what happened to bench

1x5x50kg
1x5x60
1x5x65

ok at this point, i was looking at my form and realised that i'm lying to myself.. as i didn't lower the bar all the way down to my chest.. only half way.. lower maybe.. but i wanna kick this bad form... so i decided i'm gonna fix it.. and realised i can't do heavier with correct form.. so..

1x5x50kg
1x5x55
3x5x57.5

so there it is.. didn't go to california fitness tho.. cuz i had to attend a friend's funeral.. so i missed the oppointment.. hehe.. next week.. next week..
 
Nice journal, and good job being honest with yourself on the bench, being able to look at yourself in an unbiased way is the only way to make progress.
 
thx for the encouragement guys.. after i finished my work out, this 2 huge PT's came over to deadlift 120kg.. romanian style.. i've never actually seen anybody do romanian b4.. is romanian better? cuz u don't deload onto the floor.. so there's no rest.. and does it work ur hamstrings even more? which is better? and i'm starting to feel a slight but not major strain/pain.. when i'm bending down, and i straighten back up.. i'll feel a tad bit uncomfortable.. and i'm wondering if there's anything to do with my form..
 
so at ur current lifts right now, are u able to do it that strictly? cuz i sure as hell can't.. my chest are always the last thing to go up.. damn.. looks like i have to fix it b4 it's too late..
 
carlsuen said:
so at ur current lifts right now, are u able to do it that strictly? cuz i sure as hell can't.. my chest are always the last thing to go up.. damn.. looks like i have to fix it b4 it's too late..
Click to expand...

You want to keep it as strict as possible,the deadlift is not a lift to be done incorrectly,it can mess you up badly if you disrespect it.I do them exactly like that picture,it feels weird at first but you get used to them.Keep the bar close to your body when you pull,dont be afraid to scrape you shins with the bar as it passes.The further the bar is from your body the worse the position you are in from a leverage point of view.

From the sounds of it you are lifting your rear end up first then pull up the bar,which is not a good habit to get into.I suggest you decrease the weight till you get comfortable with the motion,as it is better to correct form problems early so you develop the correct muscles used in the lift.

If you have further questions just ask.
 
here's how it went..

squats (hard)
2x5xbar
1x5x70kg
1x3x80
1x2x90
1x5x100
1x3x100(failed on 4th)
1x5x100
1x3x100(failed on 4th again.. damn!)

push presses
2x5xbar
1x5x30kg
1x5x40
3x5x52.5

chinups(supported)
3x8xbw

weighted hypers
1x8x5kg
1x8x10
1x8x15

wow.. squats were hard as hell man.. failed on 2 sets.. guess i'm not determined enough.. i'll have to BS it on thurday i guess.. push presses felt pretty good.. it's really hitting the lats and shoulders.. nice..

took some measurements..

arms both 15'
quads both 20'
chest 41'
shoulders 25'
waist 33'
belly 37'
calf both about 15-16'

some improvements from a month ago.. maybe and inch increase from everything.. thx guys..

asdfzxcv, i was wondering whether i should put my bent rows over here today.. cuz my other work out day seemed pretty heavy.. what do think?
 
For bent-over rows it is probably best to use them as asubstitute for the power cleans in the original template,which would mean you alternate between them every workout ''A''.With the squats maybe you should slow down the rate at which you are increasing them.Mark Rippetoe told me via email that it is rare for anyone to increase their squats by 5kg a workout for more then a month,after which your gains will begin to slow down.When gains begin to stagnate on this program you will then be able to transition over to the single factor 5x5.

Good luck,ask if you have any queries.
 
so i should not be doing them together with the deads and should be alternating between deads and bent rows? also.. i'm only increasing 2.5kg per w/o..
 
carlsuen said:
so i should not be doing them together with the deads and should be alternating between deads and bent rows? also.. i'm only increasing 2.5kg per w/o..
Click to expand...

Yes you should be alternating,not doing them on the same day.
 
carlsuen said:
but i could also put bent rows on the other day right?
Click to expand...

Probably wouldnt be wise to do them that often.In the original template the trainee performs powercleans on every fifth workout,so I would assume you would do something similiar with the bent rows too.Remember squats/deads/chins all work the back too.If you want do rows more often the bill starr single factor 5x5 has them 2x a week in the following template.

Monday
squat
bench
row

wednesday
lighter squats
deads
military or push press
chins

friday
Squats
bench
row

Hope it helps :)
 
right then.. i'll stick to rippetoe's until maybe end or febuary.. if at that time i'm having trouble advancing, then i might switch to the SF 5x5.. thx for the help..
 
carlsuen said:
right then.. i'll stick to rippetoe's until maybe end or febuary.. if at that time i'm having trouble advancing, then i might switch to the SF 5x5.. thx for the help..
Click to expand...


how many top sets are you meant to do on Rippetoe;s set up.

saw on squats you did four sets.
 
i'm supposed to do 3 FULL top sets.. seeing that i failed 2.. those are not counted.. so i only did 2 full top sets at 100kg's.. i really wanted to finish the 3rd set while getting at the reps.. but my legs told me that i shouldn't.. so i proceeded to push presses.. but i'm going back to 100 again on thursday to make sure i can get all the reps up..
 
carlsuen said:
i'm supposed to do 3 FULL top sets.. seeing that i failed 2.. those are not counted.. so i only did 2 full top sets at 100kg's.. i really wanted to finish the 3rd set while getting at the reps.. but my legs told me that i shouldn't.. so i proceeded to push presses.. but i'm going back to 100 again on thursday to make sure i can get all the reps up..
Click to expand...

stop doing that.

those sets where you fail count. in fact they count even more in terms of recovery as you hit failure and strained the CNS even more.

keep your focus - the reps went 5,3,5,3...very strange

the first set on top weight will always be a bit tough
the second set you actually adapt to that load and it should fly up.
the third set you get it up...cos its the last set...and its all willpower

hope u take the advice in the spirit intended.
 
Numani said:
stop doing that.

those sets where you fail count. in fact they count even more in terms of recovery as you hit failure and strained the CNS even more.

keep your focus - the reps went 5,3,5,3...very strange

the first set on top weight will always be a bit tough
the second set you actually adapt to that load and it should fly up.
the third set you get it up...cos its the last set...and its all willpower

hope u take the advice in the spirit intended.
Click to expand...

Good advice Numani,it is probably better to try to get 3 sets and leave it at that even if you fail once then to try to grind out several more which will beat up the CNS.
 
the first set is never a prob.. 2nd is not a prob too.. i guess i didn't rest long enough.. but 3rd is the one where i'll get a bit wobbly.. it's a struggle.. so i shouldn't attempt another full set if i fail on the previous one?

so should i add weight on thursday or continue with 100's?
 
carlsuen said:
the first set is never a prob.. 2nd is not a prob too.. i guess i didn't rest long enough.. but 3rd is the one where i'll get a bit wobbly.. it's a struggle.. so i shouldn't attempt another full set if i fail on the previous one?

so should i add weight on thursday or continue with 100's?
Click to expand...

Continue with the 100kg till you get all sets and reps.
 
yeah.. that's what i thought too.. so the next time if i ever fail on any of the exercises, i should never attempt an extra set?
 
carlsuen said:
yeah.. that's what i thought too.. so the next time if i ever fail on any of the exercises, i should never attempt an extra set?
Click to expand...

Depends on the circumstance,if I was very confident I could get it I would give it prehaps one last shot if I had merely lost my concentration or something like that.But if you struggled for the reps after giving it an all out 110% effort I would probably just let it go and try it again next time.
 
ok.. today was crappy too.. one of my most embarrasing work out ever.. i'm not talking about failing a rep man.. here's what happened..

15 mins incline treadmill..

squats

2x5xbar
1x5x70kg
1x3x80
1x2x90
1x3x100(and guess what happened on the fourth rep? my fucking pants gave way!! it tore so loud that everyone was looking at me.. shit.. now there's a big tear in my ass.. )

so i went out and bought another pair of pants.. but by the time i came back.. i was cold already.. and the thought of warming up again was dreadful...

so..

1x5x70
2x5x90.. and i called it a day for squats.. fucked luck.. haha!!

bench

2x5xbar
1x5x50kg
3x5x60kg

deads..
1x5x70kg
1x5x75
2x5x80
1x5x85..

situps on swiss ball and stretching after that..

so it was the most embarrasing day of my life.. luckily there were no chicks around.. or i swore i would have sunk my head in to a 25kg plate.. haha.. guess i'll have to nail the suqats again on saturday...

bench was not a prob.. just fixing my form..

deads were not a prob too.. decided to go light as i wanted to fix my form too.. got the you-got-3-heads look again.. haha!!
 
Haha nice work on the squats man :) .You should have just shrugged it off casually and kept proudly squatting in your underwear :FRlol: jk.Anyway at least you still got a decent workout in and thats what counts.
 
ok.. i think i'm starting to stall on my squats..

week 3 day 3 - saturday

15min on incline treadmill..

squats
2x5xbar
1x5x70kg
1x3x80
1x2x90
1x5x100
2x3x100

push presses

1x5xbar
1x5x30kg
1x5x40
3x5x55

chinups- not supported.. done on smith machine

1x5xbw
1x4xbw
2x3xbw
1x2xbar

lol i suck at these..

weighted hypers..
1x8x10kg
1x8x15
1x8x20

strecth work after that..

well.. there was a TV station crew doing some promotion on Fitness First.. so it was quite distracting.. u know.. all the lighting effects that will flash every 15 seconds.. god they were irritating.. and they put it right behind the squat rack.. and i was like shit.. so every 2 reps or so i would go like blind.. MOFO's!!!

i think i might have to move on to SF 5x5 cuz my squats are stalling quite abit.. but i'll reset my squats next week down to 92.5 and work it up for a week.. maybe there'll be changes.. cuz squatting heavy 3 times a week sesms really preassuring.. i dunno. i might be making up excuses..
 
The rippetoe program is only ment to be used for a short time,few months max for a person eating lots.The single factor is probably better suited for you now as you seem to be out of the raw begginer stage of things and could probably cope with once a week squat increases for a while.At any rate how is your eating?Are you eating excess calories to fuel growth?The programs will get you stronger but you want to have surplus of calories if you wish to make muscle gains.
 
I was hoping you'd be able to run this for longer - at 3 weeks, you've barely started. You're lifting more than 3 weeks ago, but if you started out easy then that's to be expected.

Progress so far: 3x5 squats up from 85kg to 97.5kg, 1x5 deads up from an easy 90kg to 105kg and your 1x5 bench has gone from 60kg to 65kg.

I suppose the Rippetoe program is based around taking a 140lb kid and feeding him to overflowing every day, building him up quickly. You're at a distinct disadvantage starting out at 200lbs.

Still, congrats on the progress so far. You might want to switch to the SF 5x5 soon, as asdf suggests.
 
anotherbutters said:
I was hoping you'd be able to run this for longer - at 3 weeks, you've barely started. You're lifting more than 3 weeks ago, but if you started out easy then that's to be expected.

Progress so far: 3x5 squats up from 85kg to 97.5kg, 1x5 deads up from an easy 90kg to 105kg and your 1x5 bench has gone from 60kg to 65kg.

I suppose the Rippetoe program is based around taking a 140lb kid and feeding him to overflowing every day, building him up quickly. You're at a distinct disadvantage starting out at 200lbs.

Still, congrats on the progress so far. You might want to switch to the SF 5x5 soon, as asdf suggests.
Click to expand...

There's a simple answer to his problem. He needs to go anorexic, and FAST. Then, once he's below 150, he can bulk up QUICK. Perfect.

No wonder they call me "Your Lordship" and "God" and "The Almighty" and "Big Poppa".
 
:chomp: haha!! u wanted me to lose 50 lbs and start all over?!?! haha!!

i think my real problem might be not eating enough.. like today i only ate 4 meals.. all full meals.. i don't break it down to how many calories.. cuz i don't know how to calculate them.. i just try to eat as health as possible.. but i might not be eating enough.. guess i need to start to bring food to the office eh.. as my work does permit me to have flexible time..

next i'm thinking of trying out creatine.. as now i'm currently eating protien powder from Amway..(i know they don't work much).. my mom got it for me.. so what brand do u guys suggest? cuz i have no knowledge about creatines..
 
right.. so i've been over at the nutrition boards.. and i don't know if it would be ok to mix my creatine intake along with protein powder.. what do yall think?

so i'm gonna lower my squat to 95kg today.. and hopefully i'll be able to get 100 on saturday..

also.. asdfzxcv.. the pic on 90 degrees bent rows that u showed me awhile ago.. the knees were bent so low that it would be impposible to use an underhand grip.. which i will try out today with back still 90 degrees but knees bent at only 45 degrees.. more ROM i suppose..
 
carlsuen said:
right.. so i've been over at the nutrition boards.. and i don't know if it would be ok to mix my creatine intake along with protein powder.. what do yall think?

so i'm gonna lower my squat to 95kg today.. and hopefully i'll be able to get 100 on saturday..

also.. asdfzxcv.. the pic on 90 degrees bent rows that u showed me awhile ago.. the knees were bent so low that it would be impposible to use an underhand grip.. which i will try out today with back still 90 degrees but knees bent at only 45 degrees.. more ROM i suppose..
Click to expand...

Like I have said before it is just a matter of finding a comfortable groove with those type of rows.As long as you back is in the correct position you should be fine.I only bend my knees at 45degrees too and so far it has been fine.
 
week 4 day 1

10 mins on inclined treamill..

squats

2x5xbar
1x5x75kg
1x5x85
3x5x95

bench
2x5xbar
1x5x45
1x5x55
3x5x65

bent rows(90 degrees w/ underhand grip)
1x5x60kg(warmup)
1x5x70kg(couldn't guarantee that i could get all the reps done strictly.. )
3x5x60(so i dropped it back down and made sure my form was strict and i could really feel it hitting my upper back..)

abwork and stretching after that..

over all yesterday i was mainly concentrating with my form..

squats were good.. just mind over matter..

bench, i'm still getting used to the new form.. bar to nipples.. but i was pathetic.. got all the reps.. but i was wobbly as hell.. i think i'll maintain the same weight come saturday.. just to be sure..

rows, whoa i can really feel it in my lats and upper back.. underhand grip was nice.. cuz i could feel it hit all the upper back and biceps too..

basically it was a rushed work out but it was quite good..
 
i think i'm also lactose intolerant.. cuz after a litre of banana milk before work out yesterday.. i had to hit the toilets after dinner.. but i geuess that's what everybody gets too right>?
 
week 4 day 2

didn't get much sleep.. slept at 4am.. and went to the gym at 1.. so i skipped squats..

push presses

1x5x37.5
1x5x47.5
1x5x57.5
3x5x67.5

deadlifts

1x5x70kg
1x5x80kg
1x5x90kg
1x5x100kg
1x5x110kg!!-- yeah.. form was as strict as possible.. nice one..

chinups-not supported.. i'm so weak..
1x4xbw
3x3xbw
1x2xbw

abwork and stretching after that..

i didn't dare to do squats as i was in crappy shape(from lack of sleep).. and i was afraid i was gonna fail on all of my squats sets.. so i gave it a rest.. :rolleyes:
 
week 4 day 3 - bw=90.5kg.. hmm.. i seem to be losing weight..

squats

1x5x77.5
1x5x87.5
3x5x97.5kg

bench

1x5xbar
1x5x42.5
1x5x52.5
1x5x62.5-- at this point i thought.. oh what the heck.. it's only an extra 2.5kg
2x5x65kg

bent rows

1x5x50kg
1x5x60
3x5x70

weighted situps.. whoa.. these were hard..

stretching after that..

squats were really easy today.. it's all in the mind.. so i'll be getting my 100 once and for all on tuesday..

bench was good too.. i'm still learning to push with my lats..

overall pretty good..
 
Congrats on your progress. Get that 100 on Tuesday and celebrate a bit. That will be a good accomplishment for you, and one of many more that you will achieve! Let us know how it goes.
 
nelmsjer said:
Congrats on your progress. Get that 100 on Tuesday and celebrate a bit. That will be a good accomplishment for you, and one of many more that you will achieve! Let us know how it goes.
Click to expand...

i'm gonna get that 100 come tuesday.. thx everyone.. :artist:
 
Numani said:
you are push pressing more than your bench press?
Click to expand...

opps.. i think i over calculated my plates. haha!!! sorry guys.. it's 57.5.. lol!! thx for spotting that error for me.. lol..
 
carlsuen said:
opps.. i think i over calculated my plates. haha!!! sorry guys.. it's 57.5.. lol!! thx for spotting that error for me.. lol..
Click to expand...

I was wondering how the heck it increased so fast,thanks for clearing that up :) .
 
week 5 day 1 - tuesday

incline treadmill 15 mins..

squats - VICTORY!!

1x5xbar
1x5x80kg
1x3x90
3x5x100kg!! PR----->

push presses

1x5x40kg
1x5x50
3x5x60kg

chinups - assisted lightly

5x5

weighted hypers

1x8x5kg
1x8x10
1x8x15

stretching after that..

YEAH!!! i finally whipped that 100 on squats!! although it may not seem alot to some of u guys but it's a big deal to me, as i've been struggling to hit it for 2-3 weeks now.. one thing though.. on my last 2 reps of my last two sets.. it was sheer will power that i got it up.. but i could feel my body cracking up.. as in i could hear cracking sounds in my muscles.. i don't feel pain at all.. but i just haven't experienced it before.. don't know whether u guys know what i'm talking about..

push presses are getting pretty demanding too.. i had the same problem.. it's starting to get hard now.. on my last set.. it took alot of effort to push the weight.. and when i reached my lock out, my elbows started to go all wobbly and i could feel like as if there was something swimming in my elbows and forearms.. like the veins were moving left and right.. again i don't feel any pain..

can some one shed some light on this?!!? cuz this is the first time i'm experiencing this reaction..
 
Your description sounds good - that's how I do 'em anyway.

Also, PR's on squats should be brutal. You gotta push yourself to get strong. It ain't gonna be some neat and tidy set of A+ perfect reps when you're going all-out.
 
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