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

[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?

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

 

[lanny]

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?

 

[lanny]

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!

 

[lanny]

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? =.=

 

[lanny]

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.

 

[lanny]

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!

 

[brett0430]

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.

 

[lanny]

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!!

 

[Scotsman]

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

 

[lanny]

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...