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rippetoe journal, new to this, please comment and advice.

L

lanny

New member
i've just begun training. last year i did a month or 2 of it with guidance from my brother.now, i'm starting again, after reading the novice training thread. here's the record, please comment.

i have no idea how to start off, i mean, i warm up with the bar and then some lighter weights until i come to a weight that is heavy, i start doing my 3 sets. so i'm gonna do a detail record, so please, teach how to record this, i dont wanna bore ppl with the warm up records.

i'm 60 kg and height between 165-168cm.

DAY 1
(
-squat-

bar x 10 reps

(bar + 5kg) x 5 reps

(bar + 10kg) x 5 reps

(bar + 15 kg) 3 sets x 5 reps

-bence press-

bar x 10 reps

(bar + 2.5kg) x 5 reps

(bar + 5 kg) x 5 reps

(bar + 10kg) 3 sets x 5 reps

-deadlifts-

bar x 10 reps

(bar + 5kg) x 5 reps

(bar + 10kg) x 5 reps

(bar x 15kg) 3 sets x 5 reps

DAY 2

-squats-

bar x 10 reps

(bar + 5kg) x 5 reps

(bar + 10kg) x 5 reps

(bar x 15kg) x 5 reps

(bar x 20kg) 3 sets x 5 reps

-strict military press-

bar x 10 reps

(bar + 2.5kg) x 5 reps

(bar + 5kg) 3 sets x 5 reps

-padley row-

bar x 10 reps

(bar + 2.5kg) x 5 reps

(bar + 5kg) 3 sets x 5 reps

i'm doing mondays, wednesdays and fridays.

so how do i go about the records?

-lanny
 
Try looking through some other members logs and see how they record them.

And welcome to the board.

Cheers,
Scotsman
 
still dont really get the other post. do i add the bar weight (20kg / 45 lbs) into the weight record? or wat?
 
lanny said:
still dont really get the other post. do i add the bar weight (20kg / 45 lbs) into the weight record? or wat?
Click to expand...


Yes it's easier if you add the bar weight into it so you have a total.

So if you did three sets of five reps with 135 lbs you should record it like this.

135 x3 x5

weight x sets x reps.

Cheers,
Scotsman
 
question: on the novice lifting and training programme i read, it quoted that rip said to do it 3 times a week. as in mon,wed, fri, or tues, thurs and sat. i've done my 2nd day today, and i was thinking of going in again tmr, instead of skipping thurs. is it bad for the body? or should i let it rest.. i'm so eager to lift!! LOL

-lanny
 
Get the rest, you'll need it. It's good to hear that you are enthusiastic but don't overdo it.

Cheers,
Scotsman
 
hmm... ish!! i wanna taste iron!! LOL!

anyways, how should i increase my weights? i'm increasing 5 lbs each side every time i lift. atleast i try to for most of the work out. but over head press's are HARD to increase that much..wat does anyone think of that?
 
i also wanna ask, wat do i do between the training days? like, i'm training mon, weds and fri's, is there like any maintenance training? like push ups or ab work out?
 
okay, this was how day 3 went. felt like weights dun weigh that much today.. lol

-Squats-

bar x 10
55 lbs x 1 x 5
65 lbs x 1 x 5
75 lbs x 1 x 5
85 lbs x 1 x 5
90 lbs x 3 x 5 (strange, din hurt much)

2-3 minute rest after each set

-Bench press-

bar x 10
55 lbs x 1 x 5
65 lbs x 1 x 5
70 lbs x 3 x 5 (still rattling, but no difficulty)

2-3 minute rest after each set

-dead lifts-

bar x 10
55 lbs x 1 x 5
65 lbs x 1 x 5
75 lbs x 1 x 5
80 lbs x 3 x 5

2-3 minute rest after each set too!! ^^

over all was fine. getting the hang of it again. suppose to do hit the gym yesterday (friday), but i club till 4 something, slept till 3pm.. din had the strength, even through i club again last night, but i had less alcohol, more rest, woke up earlier, less hang over.. so i went to lift.. it was fine really..
din felt much..

next monday imma be going it again, i think i'll get a video and post it, so maybe someone can comment on it. long way from lifting heavy just yet, but that concludes week 1 of lifting.

eating every 3 hours, cereal for breakfast, then i have lunch, then i have banana's, bread n eggs, then dinner, then some other stuff.. trying to get more meat, but that depends on mum.. she buys the stuff..
 
lanny said:
hmm... ish!! i wanna taste iron!! LOL!

anyways, how should i increase my weights? i'm increasing 5 lbs each side every time i lift. atleast i try to for most of the work out. but over head press's are HARD to increase that much..wat does anyone think of that?
Click to expand...


If you can keep upping the weight that's fine. But when you start to stall out just start working on getting the lifts done right instead of trying to do more weight. Overhead presses are a hard lift to increase so make sure you are doing the lift right and work hard, then your weights will start to climb.

Cheers,
Scotsman
 
hmm.. imma be doing the over head press come monday, i'll record it n post it here. then maybe u can comment on it.. maybe i'll lift all 5 of them and record them?
 
well, after a week's worth of lifting and human formation's training, i went for a swim today, thought i'd relax the body, felt great! tmr day 4!! cant wait! LOL!
 
well, this is how today went ..:: DAY FOUR ::..
- Squats -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 3 x 5

seems fine.. nothing hard up

- Over Head Press -
bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
70 x 2 x 5

pretty much struggled with 75lbs, drop to 70, which seemed fine, althrough i did struggle with the last 2 reps on both sets.. but i pulled through

- padley row -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 3 x 5

satisfied with what i have so far. but how the hell am i gonna up that OHD? =.=
 
so this is today : (DAY FIVE!)

- Squats -

Bar x 1 x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 3 x 5

for my warm ups, i'm adding 10 lbs total, now that i'm reaching 100lbs, i'm thinking of adding 20lbs each warm up, how does anyone think of this?

- Bench Press -
Bar x 1 x 10
55 x 1 x 5
65 x 1 x 5
75 x 3 x 5

- deadlifts -
bar x 1 x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 3 x 5

doing well i guess? so far, my work out takes around an hour? i'm thinking, maybe i should add in the threadmil? sit ups, pull ups, chin ups or hypers? wat does anyone think? which should i add? or just stay with 3 exercises with some stretching til a period of time? but til when?

i've got some vids of my work out, please comment .

Squats:
http://www.youtube.com/watch?v=EIE-GpZwmRQ

OHP's:
http://www.youtube.com/watch?v=4VEehxca7Mc

Padley Rows:
http://www.youtube.com/watch?v=L5zKQoayKLg

Bench Press:
http://www.youtube.com/watch?v=VYy13vdRmTw

Deadlifts:
http://www.youtube.com/watch?v=iZ339a5VbO0

DO check on it? thnx guys.
 
i decide to do a double up on warm ups for squat, if not it'll take forever to reach my 3x5's.

- Squats -

bar x 10
65 x 1 x 5
85 x 1 x 5
105 x 1 x 5
115 x 3 x 5 (no sweat!! LOL! :O)

- OHP's -

bar x 10
55 x 1 x 5
65x 1 x 5
70 x 1 x 5
65 x 2 x 5

70 was kinda struggling, so i thought i'd reduce, work on the form, stay there abit. i'm still not too sure if i'm getting it right. i had both my legs shoulder width, and it was as if i was lifting a cow!! then i had it at forward stance, 1 foot infront, 1 foot behind, that felt better. wat does anyone think?

-padley row -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 3 x 5 (getting harder!! =) )


*thnx to all that took the time to view this. its not much of lifting as u expected.. but please drop a comment, speacially on the vids. thnx again!
 
I just started this program this week, however im doing the Bill Starr's program so im no expert at it and i have actually learned some stuff from looking at your post. From the vids it looks like you were doing the exercises correctly, except i had always heard when doing the dead lift that you want reverse grips. In other words a palm facing in and the other facing out. Just a thought. I was actually questioning myself about if i was doing it right and after looking at your schedule i have concluded that i am. Good job.
 
LOL.. i hope i am doing it right, cuz my back kinda ache's.. LOL!!

reverse grip? yeah.. i was always waiting for a confirmation on that.. imma be doing it ltr on today... next week i'll be including the extra's, sit up's, chin up's etc.. begining to feel kinda light.. and i just can get the OHP's up!! LOL!!
 
Ok watched the vids. Your form is spot on on all your lifts so keep that up and you'll make great progress. One interjection it's Pendley rows not Padley (just in case someone asks what a padley row is).

I you feel like adding in some extra work such as pull-ups and sit ups that's fine. Definitely do some ab work to help keep your core strong. As far as foot position on lifts it is what works best for you. If a split stance helps then do it.

As far as "reverse" grips meaning alternate grip (one hand over one hand other) are not necessary as long as you can maintain grip on the weight. I do all my warm-ups with both hands over and switch to the alt grip once I can't hold it anymore.

If you want to try taking bigger jumps on your weights that's fine. Just make sure you don't jump too much 20lbs should be fine. If you feel you aren't warmed up enough when you reach your heavier sets then maybe make your last couple of jumps smaller.

Cheers,
Scotsman
 
thnx for the comments guys!! ..:: DAY 7 ::..

here it is..

10 min on jogging

3 x 5 chin up

- Squats -

bar x 10
65 x 1 x 5
85 x 1 x 5
105 x 1 x 5
125 x 3 x 5 (still doing great!!)

- Bence Press -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 3 x 5

(feels more firm, love that, wished i could do more, but just dont wan to over work it now.)

- DeadLifts -

bar x 10
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 3 x 5

(i'm not sure how my form is for DL, brother comment that i'm having my form controled by the weight, here's 2 more vid, is this betteR?

DL 1:

http://www.youtube.com/watch?v=7KLUxhZiAi8

DL 2:

http://www.youtube.com/watch?v=GmYlfRcoA20

sit up (bench at 45 degree downwards)

2 x 20
1 x 10

(my legs felt as if they were gonna let go of my body, and my back was as if it was gonna snap right there..)

i'm thinking of working on abs when i'm at workout 1, and hypers at work out 2, how?

over all, been a long time since i sweat this much at the gym... work out took almost 100 minutes...
 
ok, this is ..:: DAY 8 ::..

10 mins jog

- Squat -

bar x 10
65 x 1 x 5
85 x 1 x 5
115 x 1 x 5
135 x 3 x 5 <- squating my weight!!

(i think its beginning to feel heavy..)

- OHP -

bar x 10
55 x 1 x 5
65 x 1 x 5
70 x 3 x 5

i'm doing this with my legs spread front n back, feels good.

- Pendley rows -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
90 x 3 x 5

its getting harder to keep my back straight at 90 degree..

- Hyper extension-
3 x 20

madness i tell u... madness. i'm beginning to feel wobbly
 
Looking good man keep it up.

As far as your deadlift for goes:

The only thing that's messing you up right now is using the 10's. This puts the bar really low and so your starting point is a bit lower than it will be once you hit 135. Instead of using 3 10's and a 5 put a 35lb plate on there. That will raise the bar up and make your start a bit easier.

Cheers,
Scotsman
 
i was thinking of putting weights UNDER instead. LOL! and then use the 35lb for the set..=.= will see how on monday. squating my weight feels great!! hahaha!!
 
this was day 9

jog 10 mins,

3 x 5 chin ups

- Squats -

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 1 x 5
135 x 1 x 5
145 x 3 x 5

squats are hard now. i'm afraid that i wont be able to squat more than 145. still manage today, but i dun think i can carry on 155lbs. need advice on this. my brother says to do a 5 x 5 instead of the 3 x 5. i dont know wat that means. some one care to explain to me?

- Bench Press -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 3 x 5

stable, feeling the the weight.

- Dead Lifts -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 3 x 5

50 incline sit ups

i need help on squats.
 
Basically the 3 x 5 is for people that are just starting out and have the ability to add weight to the bar every w/o.

Eventually you won't be able to do your top set for 3 sets. But until you get to this stage keep on the 3 x 5 as it allows for maximum gains.

When you are no longer to add weight to the bar with he 3 x 5 you move on to the intermediate 5 x 5.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

It is a great program that still incorporated the big movements, Squat, bench, Deadlift, Military press, Pendlay(sp?) rows. But you are adding weight to the bar once a week (monday).

Take some time and read over the website I linked here. It is the next step for you when the 3 x 5 doesn't give you as many gains.

But don't switch to it until you stop adding weight to the bar with the 3 x 5.

There is also a lot of great info here, another part of madcow's website.

http://www.geocities.com/elitemadcow1/Topics/Training_Primer.htm
 
so, means once i hit max for 3x5 on squats, i do the 5 x 5? watabout my other work outs? why are u a BUM there and not one here? wats wrong with u? LOL!! :P
 
lanny said:
so, means once i hit max for 3x5 on squats, i do the 5 x 5? watabout my other work outs? why are u a BUM there and not one here? wats wrong with u? LOL!! :P
Click to expand...

A bum? who you talking about?

Anyway, stick with what you are doing, give it 100%effort for as long as you can. You are adding weight to the bar more often with the 3 x 5 then the 5 x 5, so stay with it.

When you aren't able to add any more weight to your lifts, you've reset them a few times and you're just not able to do it, then move to the 5 x 5 and do that workout.

But I strongly sugggest you take time and read what is on that website. There is so much good training info, not just a program that tells you what to lift. It tells you why you are lifting, teaches you about training.
 
This is from madcow's website, talking about the beginner 3 x 5, intermediate 5 x 5 and the advanced 5 x 5

Program Organization:



The whole "newbie" and fullbody thing aren't mutually exclusive, it probably helps to frame things a different way. I'll use the word beginner for newbie. This is kind of arbitrary delineation but it will serve for the purposes below and it's geared mainly to what goes on in BBing and commercial gyms. We will leave the spectrum of the above advanced to elite to world level lifters out of it but make no mistake it is lifting which makes you bigger along with food, if you still think there is voodoo after reading all my posts from page 4 and on, you need to reread.

EXPERIENCE LEVEL AND TRAINING

Beginner
Typically a beginner will have a very simple program and can progress workout to workout for a decent stretch. This might be adding 5lbs to the back squat 2 to even 3 times per week or maybe it's 2.5lbs to the bench on the same frequency. Essentially every time or most times he goes into the gym, he's a different lifter. Simply the rate of adaptation is high, the time between personal records is low, and the necessary complexity of the programming to elicit these progressions is low.

Intermediate
An intermediate may ramp up to his records over a few weeks and then get decent stretches where he'll set new records on lifts on a weekly basis. At first he might get 12 week runs, later on only 3-4 weeks, but nevertheless he is making fast progress and adding weight to his lifter weekly or almost weekly. Within a week lifts and stress on the body will generally undulate. If 3 full body workouts are used it's typically Heavy, Light, Medium with the work geared to getting that next record the following week. Rate of adaptation is still medium, time between records is medium, and complexity of the program is medium.

Advanced
An advanced lifter gets to the point where weekly progress isn't really viable. He may ramp up and get 1 record or he might not be able to go anywhere with that structure and to get that kind of progression he has to train so far from his core competency that the training fails to carryover well and even cause regression in ignored core. For example dropping the back squat and training the butt blaster machine or working in the 25 rep range on lifts or some other oddball thing. Sort of like a 100m sprinter working on his 3000m times because easy progress is available to him there (unfortunately his 100m doesn't really move much if at all). I have a post on properly using benchmarks to evaluate progress here. Programming here is characterized over larger blocks of weeks in a micro, meso, macro cycle format for planning. He may work very hard and only make a single increment of progress at the 4 or 8 week point. This type of training is indicative of periodization and what goes on in advanced athletics and it gets longer and longer. One could almost say for a top world lifter, he may be training an entire year for a single increment of progression at the world championships and he might have a 4 year plan setup to hit his best at the Olympic games. Obviously adaptability is low, time between records is long, and complexity of the program is high (and for the world level lifter add "very very" before each of those but it doesn't have to be that way for everyone at the simple advanced classification I'm talking about).

So those are the 3 easiest ways to look at it and on the line between beginner and world level lifter there are obviously infinitely many sub-points but I think it's easiest to look at it like this and more relevant to the discussion. Obviously, regardless of where you are or where you think you ought to be, you want to be in the fastest lane possible. Complexity for complexity's sake is dumb. Slow progress when fast is available is very poor decision making. Training indirectly with elaborate assistance exercises to raise your back squat is foolish if you can walk in the gym and add weight to your back squat. These are all done out of necessity not because they are desirable.
Click to expand...
 
If you are starting to get concerned about adding weight you pretty much have two options:

1. Slow down the rate at which you are adding weight to your lifts. Instead of adding weight every workout go every other.

2. Do what djeclipse posted up and do five sets of five working reps instead of three sets. This may actually lower your weight for the first few sessions but may help you add weight even faster in the long run.

Definitely read the info he posted there is a lot of great stuff in there.

Cheers,
Scotsman
 
that was really good info! thnx guys!

djeclipse, i made a mistake.. =X sorry.

i guess i have a few options now,

1) EAT!
2) add 5lbs instead of 10
3) stay on the weight and add every alternate days
4) stay on the weight, work on the form for a while
5) hit the 5 x 5

i think i'll go from 1 towards 5 and see wat happens.

i'm getting stuck on squats so fast!! nowonder at the novice training thread i read that it says the DeadLifts would top my other workout.

http://forum.bodybuilding.com/showthread.php?t=998224

i'm not sure if this is a right programme, but i'm doing that.
 
back to the novice thread,

Monday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
GHR - 2 x 12-15
Abs

Wednesday - Workout B
Squats - 3x5
Standing Press - 3x5
Pull from floor (rows 3x5 or cleans 5x3)
Pullups/chins - 2 x 8-15 (3 sets if you do the cleans)
Abs

Friday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
Curls - 2 x 8-12
TriEx - 2 x 8-12

wat are GHR, Curls and TriEx? and when do i add them?

do i add them now seeing that my squat is begun to slow down, so that i have more strength for it? or do i NOT add them seeing that i'm slowing down on squats so i can have more strength to work on squats?

i'm just confused...
 
lanny said:
back to the novice thread,

Monday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
GHR - 2 x 12-15
Abs

Wednesday - Workout B
Squats - 3x5
Standing Press - 3x5
Pull from floor (rows 3x5 or cleans 5x3)
Pullups/chins - 2 x 8-15 (3 sets if you do the cleans)
Abs

Friday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
Curls - 2 x 8-12
TriEx - 2 x 8-12

wat are GHR, Curls and TriEx? and when do i add them?

do i add them now seeing that my squat is begun to slow down, so that i have more strength for it? or do i NOT add them seeing that i'm slowing down on squats so i can have more strength to work on squats?

i'm just confused...
Click to expand...

What is the work out you've posted above?

It looks like a mutilation of the true madcow 5 x 5. But I don't see any plan for progression.

If you're going to move to a different program I wouldn't do the above, I would move to the madcow 5 x 5 where there is a plan of pregression. The lifts are better organised as well.
 
LOL.. wat my bad, wat u think i should do based on the previous posts? and wat are the other work outs? GHR, cUrls and TriEx?
 
lanny said:
LOL.. wat my bad, wat u think i should do based on the previous posts? and wat are the other work outs? GHR, cUrls and TriEx?
Click to expand...

I thought you were already doing the 3 x 5 riptone journal here?

I am not very familiar with the 3 x 5 and what exercises are recommended.

IMHO dips and Deadlift are not necessary more tehn once a week.

Not sure what GHr's are but curls are curls, lol and triex is some sort of tri movement.
 
wtas curls?! lOL!! and wats IMHO? yeah, i AM doing the 3x4 rippetoe, but that post i copied and paste was witht he accessories.. hehe!! i think i'll start doing dips tmr.. day 10!! =)
 
lanny said:
back to the novice thread,

Monday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
GHR - 2 x 12-15
Abs

Wednesday - Workout B
Squats - 3x5
Standing Press - 3x5
Pull from floor (rows 3x5 or cleans 5x3)
Pullups/chins - 2 x 8-15 (3 sets if you do the cleans)
Abs

Friday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Dips - 2 x 8-15
Curls - 2 x 8-12
TriEx - 2 x 8-12

wat are GHR, Curls and TriEx? and when do i add them?

do i add them now seeing that my squat is begun to slow down, so that i have more strength for it? or do i NOT add them seeing that i'm slowing down on squats so i can have more strength to work on squats?

i'm just confused...
Click to expand...

I found the original Rippetoe 3 x 5 program and you seem to have added some other stuff in there that isn't necessary.

Here is the link to the program and how it's laid out.
http://forum.bodybuilding.com/showpost.php?p=13263164&postcount=3



Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans (or rows form floor)

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

This workout concentrates on increasing weight with your core lifts which will make you grow. Why do you want too add all that other stuff in there?
 
i didn't add them, from the novice thread i was doing, its said to add when the work outs seem to insufficient..

http://forum.bodybuilding.com/showthread.php?t=998224

its under the Accessory Exercises

whether or not i have it, its up to me... cuz the 3 exercise are beginning to feel not enuff, none of the accessory exercises hit my legs, so it doesn't effect my squats..
 
this is day 10

- Squat -

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 1 x 5
135 x 1 x 5
150 x 3 x 5

i think i found the problem why i was struggling with 145, i think it was the 10 min jog. "if IT post a problem then IT must go", so IT was let go of. haha!!

- OHP -

bar x 10
55 x 1 x 5
65 x 1 x 5
70 x 1 x 5
70 + 0.5kg (each side) x 3 x 5

i couldn't hit 75, it'll be suicidal, so the least i could was add something. still, legs front n back.

- Pendley Rows -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 3 x 5

- chin ups -
3 x 5

- hyper extension -
3 x 20

- dips -
3 x 5

i just wanted to try the dips, and i also tried the straight barbell curl, i dont know how heavy it weighs. think i'll ask the gym ppl on friday.
 
lanny said:
i didn't add them, from the novice thread i was doing, its said to add when the work outs seem to insufficient..

http://forum.bodybuilding.com/showthread.php?t=998224

its under the Accessory Exercises

whether or not i have it, its up to me... cuz the 3 exercise are beginning to feel not enuff, none of the accessory exercises hit my legs, so it doesn't effect my squats..
Click to expand...

As you go, dding weight to the bar every time you lift etc. you should feel more fatigued then when you first started the training.

Why do you feel it isn't enough the way it is?

If you are pulling /pushing and squating every time you lift, adding weight to the bar, you will grow. The accessory stuff can really hinder your big lifts, and those are the most important.

If you want to add in Dips, curls and tri extensions, I would suggest you only do them on friday (not twice a week), at the end of your workout. That way you have time to recover for monday.

I do 3 sets of dips, 3 sets of curls and 3 sets of seated tri extension on friday and that is it for isolation movements. That is more then enough. If you are doing heavy push, pull and squat your arms will grow (i've added 1/2" to my arms in 7 weeks.

Abs are important as they are part of your core, I train abs every time I lift (or at least try to). I hate doing loads of sit up's so I get on the decline and do 4 sets of 16. Start with no weight, if you get all grab a 5lb dumbell and put it on your chest while doing them. Add weight in 5lb increments. I prefer this to doing 50 sit up's straight. But to each their own.
 
lanny said:
this is day 10

- Squat -

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 1 x 5
135 x 1 x 5
150 x 3 x 5

i think i found the problem why i was struggling with 145, i think it was the 10 min jog. "if IT post a problem then IT must go", so IT was let go of. haha!!

- OHP -

bar x 10
55 x 1 x 5
65 x 1 x 5
70 x 1 x 5
70 + 0.5kg (each side) x 3 x 5

i couldn't hit 75, it'll be suicidal, so the least i could was add something. still, legs front n back.

- Pendley Rows -

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 3 x 5

- chin ups -
3 x 5

- hyper extension -
3 x 20

- dips -
3 x 5

i just wanted to try the dips, and i also tried the straight barbell curl, i dont know how heavy it weighs. think i'll ask the gym ppl on friday.
Click to expand...


As long as you're adding weight ot the bar, even .5kg it is progress. it all adds up.

Ona side note, I thought the ripetone 3 x 5 was to be a few warm up sets and then 3 sets of your top weight? You're working your way up to your top set, more like the intermediate program.
 
thnx for the advice on the friday's. will do them on fridays then.

its rippetoe.. spelling error. :P

erm, those are my warm ups.. =.= wat are u talking about? i warm up increasingly. not ideal to do that? so far no one has said anything yet... only you. i thought intermediate was the 5 x 5? 1 x 5 on each weight? this is what my brother taught me to train on..
 
btw, its not that i want to have it in 5 sets including all the warm ups and 3x5, is that everytime i warm up, i add 5lbs to the bar, but for my squats, i add 10lbs.
 
DAY 11 :

- Squats -
bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 1 x 5
155 x 3 x 5

- Bench Press -

bar x 1 x 5
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 3 x 5

- Deadlifts-

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
115 x 3 x 5

barbell curls
32.5 lbs x 3 x 8

declined sit ups

2 x 20
1 x 10

i'm actualling working the rippetoe 3x5 for novice. the 3x5 are my sets, others are my warm ups. i was thinking, am i right to work my way up on the warm ups? cuz i have no idea how to work it.
 
lanny said:
DAY 11 :



i'm actualling working the rippetoe 3x5 for novice. the 3x5 are my sets, others are my warm ups. i was thinking, am i right to work my way up on the warm ups? cuz i have no idea how to work it.
Click to expand...

Nice work. maybe if it is a PR (personal record) set put PR after the set so we know that it is a PR :)

For the warm up's, they are important as well. They help get the body warmed up and the CNS (central nervous system) ready to lift he heavy weight.

Does he talk about the warm up sets in the 3 x 5?

If they are too much for you and you feel they are effecting your main 3 x 5 sets you can get rid of some of them, make bigger jumps.

For instance with your bench, you can go.

bar x 1 x 5 (good job i always start witht he bar)
55 x 1 x 5

75 x 1 x 5

95 x 1 x 5
105 x 3 x 5

It will be less volume over all, and the jumps aren't that big. but it's up to you, if it feels fine keep doing what you're doing. but when you get into the higher weights you'll have to make the warm up's more spread out then just 10lbs.

like for deads, if your max is 200 the warm up's may like like this.

bar
100
150
175
200

Start very light and work your way up.
 
yeah.. tats wat i do with my squats. i was thinking once it hits 100, then i'll start doing warm ups by the 10s.. even that is hard to keep up. squating 155, that is hard shyt!
 
ngehehe!! i sure as hell hope so. anyways, went back to iron again today.. this was it

..:: DAY 12 ::..

~ Squats ~

bar x 10

65 x 1 x 5
95 x 1 x 5
115 x 1 x 5
135 x 3 x 5

~ Over Head Press ~

Bar x 1 x 5
55 x 1 x 5
60 x 1 x 5
65 x 3 x 5

~ Pendley Rows ~

bar x 1 x 5
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5

hyper Extention x 5 x 20

chip ups x 3 x 5

everything was all good. thought i'd start out lighter than what i had 2 weeks back. felt great being back at the gym. so its a HELL YEAH!!!
 
djeclipse said:
it's all good, one day it will he killos ;)
Click to expand...

Well even if it's in lbs its not really that bad for just starting out. I was one of the weakest and skinniest people you would ever meet before I started lifting, now my strength levels still aren't super good or anything but people don't realize how much decent strength levels help in everyday life, when I double my current strength levels I'm thinking I will probably just start doing a more bodybuilding oriented program, but to be successful in Bodybuilding you need to have a strong base built up.
 
this guy rocks. btw, i think a pendlay row involves a complete deload at the bottom of the movement. in other words, the bar is rested completely on the ground before you start bringing it up to your body. what you're doing is a regular barbell row...which is fine. keep that up. i agree that your form (based on the videos you posted back in february) is good, but your movement seemed a little fast on the rows.

GHR = glute ham raise. triex = tricep extensions of some sort. you've probably figured this stuff out by now. good luck.
 
to tel u the truth, i still havnt.. LOL!! thnx. from the site i got the rippetoe programme, and according to my brother, i was doing the pendley rows, but now that u said its a regular row, does it make any diff? hmm.. slightly too fast? well it was kinda light.. =/ i'll take note, thnx bro.

anyways, here's ..:: DAY 13 ::..

~ Squats ~
bar x 10
85 x 1 x 5
95 x 1 x 5
115 x 1 x 5
145 x 3 x 5

~ Bench Press ~

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 3 x 5

*i like to think that by working my way up i'm gaining more. LOL! but i maintained the weight i was benching 2 weeks ago*

~ DeadLifts ~

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 3 x 5

* i thought i'd drop a lil from my previous work out which was 2 weeks ago, plus the increasing squats. any how, its said that my DL would bound to top all my other work outs.. so i'm not really worried about it.

~ declined Sit ups ~

2 x 20

btw, i got heavier by 2 kg!!! :)
 
jackangel said:
this guy rocks. btw, i think a pendlay row involves a complete deload at the bottom of the movement. in other words, the bar is rested completely on the ground before you start bringing it up to your body. what you're doing is a regular barbell row...which is fine. keep that up. i agree that your form (based on the videos you posted back in february) is good, but your movement seemed a little fast on the rows.

GHR = glute ham raise. triex = tricep extensions of some sort. you've probably figured this stuff out by now. good luck.
Click to expand...

The pendlay row is meant to be a explosive lift where bar speed is increased as you lift from the floor. On the way up you pull as hard as possible to get the weight up as "fast" as possible. As the weight increases he won't be able to bring the bar up as fast, but he will still try.

The row is supposed to be deloaded on the floor each rep you are right. But without training plates it is hard until you are able to add a 45 on each side as the 45's bring the bar to the proper height. With the smaller weights on there he would have to change his form just to pull from the floor, and that's not a good idea.

lanny, keep doing them the way you are, when the weight allows you to use large enough plated that you are able to comletly deload on the floor do it. Until then keep doing what you are ding unless you can find something to delaod the bar on that will bring the bar to the proper height. I used to use a pile of plates on either side, but that was a pain in the ass.
 
i hear u bro.. but where i'm squating, there is actually this "cage" where at both sides there is this 2 adjustable bar that i can rest the barbell on. so my brother gave me the idea to fix the height up to sensible height and do my squats and rows there. the prob is, wat is the sensible height? 45 lbs plate height or..?
 
lanny said:
i hear u bro.. but where i'm squating, there is actually this "cage" where at both sides there is this 2 adjustable bar that i can rest the barbell on. so my brother gave me the idea to fix the height up to sensible height and do my squats and rows there. the prob is, wat is the sensible height? 45 lbs plate height or..?
Click to expand...

The propr height of the bar for all lifts from the floor is where the bar is when you have 45's on the end.

most squat racks/ cages I've seen don't have a bottom hole low enough to equal the same height of the bar with the 45's at the end, it is usually too high. Just be sure that you're not resting the bar too high or you won't have full range of motion.
 
hmm.. well... i'm not sure... it has these holes in it and there's this bar to connect between. i'll head on there friday n check it out. good working out again. grown heavier!! :)
 
so i skipped 1 work out..=/ ish!

anyways.. i'm back in today.

..:: DAY 14 ::..

~ Squats ~

bar x 10
95 x 1 x 5
125 x 1 x 5
145 x 2 x 5
150 x 1 x 5

suddenly on my last set, i rmbr'd i did 145 the last time. so i thought i'd try 150. but i would get out of form while trying to lift from squat position on the 4th rep. as in my butt would come up first before my upper body would. hmm..=/

~ Over Head Press ~

bar x 10
55 x 1 x 5
65 x 1 x 5
70 x 1 x 5

doing good.

~ Pendley Rows ~

bar x 10
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 1 x 5
115 x 3 x 5

due to the comments being given above, i took a pic on the elevated area, its slightly higher than the 45lbs plate by an inch. tats fine eh?

i've also include a vid of me doing the 115. don't laugh. :)

heres the link :

http://www.youtube.com/watch?v=M-FGABP-aaA

check it out!
 
The pic don't work for us non plat members. Host it at photobucket.com for free and post the link.

For your rows you look to be more of a 45deg angle instead of parrallel to the ground.
 
djeclipse said:
The pic don't work for us non plat members. Host it at photobucket.com for free and post the link.

For your rows you look to be more of a 45deg angle instead of parrallel to the ground.
Click to expand...

What he said. Still I didn't notice any real problems with your form. Most important thing is to keep you back straight throughout the whole range of motion and you did that.

All your other lifts seem to be decent. If your going to make another video I'd like to see your squatting form as it seems like they are pretty strong in comparison with your other lifts. Are you going ATG on Squats?
 
lanny said:
erh.. well, the bar is a lil higher than having a 45lbs plate at the end of the bar. so i gotta arch up a lil.. but i'm keeping my back straight.. argh. i'll just do it on the floor and elevate the plates by putting other plates at the bottom..

heres the link:
http://i301.photobucket.com/albums/nn43/lannysuen/DSC00809.jpg

btw, wats ATG?
Click to expand...


ya, that is where most racks have their bottom rung. it's a good 3" above the height of the bar.

The whole point of the pendlay (sp?) row is to keel your body parallel to the ground.

Just pull from the floor, or use books/ plates,something to raise the bar to the height of a 45lb plate. Don't compromise form. You'll be able to do 135 in no time.
 
lanny said:
erh.. well, the bar is a lil higher than having a 45lbs plate at the end of the bar. so i gotta arch up a lil.. but i'm keeping my back straight.. argh. i'll just do it on the floor and elevate the plates by putting other plates at the bottom..

heres the link:
http://i301.photobucket.com/albums/nn43/lannysuen/DSC00809.jpg

btw, wats ATG?
Click to expand...

Ass to Grass.

http://www.youtube.com/watch?v=Byhm6P-NnZg

That guy did it pretty well I think. Basically it just means the top of you thigh is going below your knees breaking parellel. Really all it matters is if you squat below parellel.

Here is a diagram of what Parallel looks like. http://www.usapowerlifting.com/newsletter/06/novice/squata.jpg
 
but then when i go 150, it goes outa form, as in my butt pushes up 1st..=/ lolz... i duno how to explain.. maybe imma maintain at 145 at the moment, just to get my legs stronger.
 
lanny said:
but then when i go 150, it goes outa form, as in my butt pushes up 1st..=/ lolz... i duno how to explain.. maybe imma maintain at 145 at the moment, just to get my legs stronger.
Click to expand...


Take a video form the side with 150. Your form may not be as bad as you think.

It could be a core issue, not legs.
 
aik? alright.. will do tmr. btw, last sat when i was jogging, suddenly my lower back started aching.. do u think its from the squats? or too much hyper extentions?
 
lanny said:
aik? alright.. will do tmr. btw, last sat when i was jogging, suddenly my lower back started aching.. do u think its from the squats? or too much hyper extentions?
Click to expand...

Was it hurting before you started jogging?

If it happened while jogging I would look at the way you're running, the shoes you're wearing, the surface you're running on.

You can also try insoles.

When I play indoor soccer I gt hip pain, it's because the floor is hard. As soon as we play outdoor it goes away.
 
erm.. ir started half way while jogging... running on TAR road, shoes are sports shoe's.. cheap stuff. ^^ wats insoles?
 
Insoles are incerts that are made to cushin your feet, they help your foot keep it's arch etc.

I'm not sure of the proper name for them.
 
oo.. to have it in the shoe? alright.. thnx.. gotta head to bed now.. lifting tmr afternoon. thnx for the info @ keasbey
 
great day, had a good day eating yesterday, althrough only 4 meals, today, i had time for breakfast, got lunch, took some peanut butter and butter, a bowl of noodles, 2eggs and some chocolate milk, good for pre work outs.

weight: 138 lbs. *gaining*

..:: day 15 ::..

~ Squats ~

bar x 10
95 x 1 x 5
145 x 3 x 5

Note: Now i know whats gone wrong with my squats, took advice.
a) i did too much warm ups.
b) rest 2-3 minutes according to what the thread says, so i read.
c) and have 25 lbs before my actual sets

it worked magic. come saturday i'll do my 150!! i didn't do 150 today cuz i feel that i havn't grasp the 145 yet, just incase something goes wrong with 150.

~ Bench Press ~

bar x 10
65 x 1 x 5
85 x 1 x 5
110 x 3 x 5

Note: worked like magic! Same advice taken. through, beginning to feel hard.

~ Dead Lifts ~

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 3 x 5

Note: I feel i can go more here!!

work out time 70-80 minutes. didn't had time to do other things, which i think is best i lay off. it really does effect my workouts.

had a nice helping of spaghetti for dinner, took another plate of noodles, on the double for supper. eat and eat! i trust i'll be doing well on saturday!! i wanna be like sculelos, no supplements... :X
 
PEOPLE!! I'VE BEEN DOING MY DEADLIFTS ROUTINE WRONGLY!! lol.. i know i know.. its not like the world's coming to the end.. ^^ how do i perform a deadlift 1x5 according to the rippetoe program? i dont quite understand.. =/ i only carry my maximum weight 1 x 5? or... could some one please explain this to me?
 
lanny said:
PEOPLE!! I'VE BEEN DOING MY DEADLIFTS ROUTINE WRONGLY!! lol.. i know i know.. its not like the world's coming to the end.. ^^ how do i perform a deadlift 1x5 according to the rippetoe program? i dont quite understand.. =/ i only carry my maximum weight 1 x 5? or... could some one please explain this to me?
Click to expand...

If it says 1 x 5 then it means one set for 5 reps.

Deads put a big strain on your body and CNS. So I can see how he just has you doing only one tp set.

But since it's only one top set you should be able to add weight to the deadlift every week. Try adding 5lbs every time you do deadlift. But don't forget you should do a few warm up sets maybe 3-5 reps working up to your actual work set.
 
Good workout, I can see improvement. About the supplements. I did try them when I first started but found that I vastly prefer real food. And one thing I learned was to not try to eat super healthy or anything just eat fairly clean food and eat tons of it. You have no time to sort out all your micros when you must consume 3.5x more food then the normal human.

Mmm, so hungry... I think I'm going to consume a Burrito or 4.
 
i add 10 lbs every time i dead.. ^^ 5 each side. and some times i add them once a week, some times i add twice a week, cuz i dead on alternate days.. and i do em 3x5. so how should i be going about it?

please use my last dead as an example.

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 3 x 5

so mean i should be doing

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 1 x 5 instead?
65 and 95 are warm ups..

and the next time i dead, maybe

bar x 10
75 x 1 x 5
95 x 1 x5
125 x 1 x 5

bar, 75 and 95 as warm ups?

something like tat?

and sculelos, i agree.. theres nothing better than REAL food. my bro eats oats. think i should be taking oats? i'm taking cereal in the morning through..
 
The Deadlift idea is fine. As for Oats they are a good source of Carbs, I like eating them but I find cereal quicker to consume tons of so really I would say eat whichever your prefer. Oats however are pretty dang good though.
 
deadlift is okay? 3x5, isnt it too much.. some one said to me that cuz it strains the ack too much, so if i DL heavy enuff, 1x5 should be fine..
 
lanny said:
deadlift is okay? 3x5, isnt it too much.. some one said to me that cuz it strains the ack too much, so if i DL heavy enuff, 1x5 should be fine..
Click to expand...

I'm not sure if 3x5 is too much or not. I did it for 10 months without any real problems but then I think I might off been over training myself for a lot of that time. I would just do 3 warm-up sets then your top set so if you deadlift, say 125 do...

45 x 5
75 x 5
100 x 5
125 x 5

That way you would warm up properly and not over strain yourself.
 
so that explains why my spine is straining when i'm jogging... its "tired" =/

anyways

..:: DAY 16 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

Weight: 139 lbs.

~ Squats ~

bar x 10
95 x 1 x 5
115 x 1 x 5
150 x 3 x 5

Notes: stable. Kept my form right, and didn't had much difficulty.

~ Over Head Press ~

bar x 10
65 x 1 x 5
75 x 3 x 5

Notes: Huge leap, because the last time i did, i could only hit 72.5, this was fine. not much difficulty too. i think it was from the heavy bench i'm doing, (heavy to me), and additional push ups i do at home.. ^^

~ Pendley Rows ~

bar x 10
65 x 1 x 5
95 x 1 x 5
125 x 3 x 5

Notes: This is getting harder. SERIOUSLY!! i think i'll maintain that weight the next time i pull.
 
been skipping a day due to assignments at work. i think i'll head back tmr as well.

..:: DAY 17 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight: 134 lbs (dropped! i havnt been eating nicely.. )

~ Squats ~

bar x 10
95 x 1 x 5
155 x 3 x 5

Remarks : not much difficulty here.

~ Bench Press ~

bar x 10
65 x 1 x 5
105 x 3 x 5

Remarks : i did 5lbs lower than before, thought after the extra 2 days that i did not bench, figured i'd go lighter. plus, i was thinking of hitting the gym tmr, saving some strength for OHPs.

~ Deadlifts ~

bar x 10
95 x 1 x 5
130 x 1 x 5

Remarks : i think i can be hitting 10 lbs each time i dead.. now that i only dead Once. through, i only thought of it after i did the 130. guess i'll also save the strength. come monday, i'll see.

~ 10lbs Hyper extension ~

2 x 10

Overall Remark : I have to get back on eating and sleeping properly.
 
..:: Day 18 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight : 136 lbs

~ Squats ~

bar x 10
95 x 1 x 5
145 x 3 x 5

Remarks : Figures i should go light today, squatting 2 days in a row.

~ Over Head Press ~

Bar x 10
65 x 1 x 5
80 x 3 x 5

Remarks : doing great. 20-30 lbs less weight on warm up helps! 2-3 minutes rest between sets. Does wonders.

~ Pendley Rows ~

bar x 10
95 x 1 x 5
125 x 3 x 5

Remarks : Doing better than the last time. i'll be adding weight next week. should be fine then

Overall work out: a good 60 minute work out. felt great.
 
..:: Day 19 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight : 137 lbs

~ Squats ~
bar x 10
95 x 1 x 5
160 x 3 x 5

Remarks: Not much difficulty.

~ Bench Press ~
bar x 10
65 x 1 x 5
115 x 3 x 5

Remarks: Tough at every rep. but able to push through.

~ Deadlifts ~
bar x 10
95 x 1 x 5
135 x 1 x 5

Remarks: i'm having a tough time putting the 45lbs plate in and out. how do people do that?! GOSH!!
 
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