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

[djeclipse]

..:: 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!!

You mean loading the bar? Lift as you slide the 45's on the bar, you'll get used to it.

When you get to adding another 45 on each side, 2, 3, 4/ side you can roll the first 45 plate on to a 2.5lb plate, that will give it enough clearance to load the 45's easily.

 

[lanny]

WHEN i get to load a few other 45lbs.. at the moment, its killing me.. i know, i lift it up, but.. gosh!! my back hurts as hell.. was as if i was doing pendley rows.. ^^

 

[djeclipse]

WHEN i get to load a few other 45lbs.. at the moment, its killing me.. i know, i lift it up, but.. gosh!! my back hurts as hell.. was as if i was doing pendley rows.. ^^

Then put a knee on the ground to load the plates. You shouldn't hurt yourself loading the bar.

 

[lanny]

having a knee on the ground? i dun think i can lift the 45lbs up.. i bent my knees while doing it through..

 

[lanny]

about installing the weights in the bar, i have found a solution to that. the squat rack.. i could always lift the bar, place it at the squat rack, and install the plates, then bring it back to the floor!! muahahah!!

..:: Day 20 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight: 138lbs

~ Squats ~

bar x 10
95 x 1 x 5
135 x 1 x 5
165 x 3 x 5

Remarks : on the 165, i tend to get out of form on my legs now and then, bu ti kept my back straight. after every set, its like i cant breathe!! LOL!! its getting heavier!! means i'm getting stronger! HOOAAH!!

~ Over Head Press ~ (i believe the term is Standing Military Press )

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

Remarks : on the 85, i had to use the "forward stance" again, having both legs spread out front and back, got kinda heavy, will stay at this weight next time i push

~ Pendley Rows ~

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

Remarks: got kinda light now, able to perform without much difficulty. moving on next time i pull.
*this is where i found i could re-rack before i remove plates.. dumb of me.

 

[Sculelos]

Seems like your increases are in order. Great gains in such a short time. Keep 'em up!

 

[lanny]

all thnx to forum'ers advice.. urs too!!

 

[Sculelos]

all thnx to forum'ers advice.. urs too!!

Yeah, I definitely wouldn't have advanced as far as I have without some great advice from some people around here. There is a wealth of great training info on this site, you just gotta look.

 

[lanny]

agreed. keep posting comments people!!

 

[Sculelos]

Taking a week off?

 

[lanny]

ye, got exams, and i'm sick. i'd get back tmr. after my exams. sorry, never notify.

 

[carlsuen]

hey, use the 0.5kg plates for your OHP and Bench man.. or u'll stall on ur progress very soon.. 5 lbs increment a week is alot for those 2 pushing exercise..

great progress so far! nice squats!

 

[lanny]

well, when i stall, i just maintain the weights. but is that bad? maintaining the weight? cuz i find after i maintain the same weight, next time i push, i can push more.

 

[Sculelos]

well, when i stall, i just maintain the weights. but is that bad? maintaining the weight? cuz i find after i maintain the same weight, next time i push, i can push more.

No maintaining is actually fine. I usually reset around 10% or so if I can't push after I try maintaining for a few workouts. I am getting stronger over time to... but my progress is definitely not linear, some months I have a huge strength spurt and other months I don't increase in strength at all. Just keep pushing and eventually the weakpoints that are holding you back will be strengthened and you will get stronger. I went from Barley being able to Dead 75lbs 11 months ago and now I can do 250lbs for a decent amount of reps. I know that not impressive but it's a huge change in daily lifting strength.

 

[carlsuen]

i know what u mean by maintaining the weight when u stall.. if u can search for madcow's site, enter your details on your max lifts in the excel file and u'll see that the increase percentage for bench and OHPs are very low.. that their increment can be 2lbs per workout.. so if u increase 5lbs per workout, u'll stall very soon.. and u would not have taken full advantage of your beginner gains from rippetoe.. your bench and OHPs will be the first lifts to stall as compared to squats and DLs..

trust me..

 

[lanny]

woo.. ok. but where to get that brown leathers straps u used for the 0.5kg weights? it just feels nice having to push extra 5 lbs.. the gym doesnt have 1.25 lbs..!@#$!@#

 

[lanny]

Hey dudes!! its been a long long LONG time! stoped for 4 months, just restarted today. shifted to another gym which is as old as me.

so here it is.

Weight: 60kg
Day 21(of entire life's work out )

Squats:
Bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
108lbs x 3 x 5

Bench Press:
Bar x 1 x 10
42lbs x 1 x 5
64lbs x 3 x 5

Dead Lifts:
bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
86lbs x 1 x 5

Chin up:
5 x 1
5 x 1

Sit up:
20 x 1

Note: its all funny numbers, because all the weights in the gym for barbell are in Kg's. The person at the gym said to multiply by 2.2 per kg to get it in lbs.

Great work out!

 

[lanny]

Day 22 : 60 kg

Squats:
bar x 10
(bar + 10 kg)x 1 x 5
(bar + 30kg) x 1 x 5
(bar + 45kg) x 3 x 5

Over Head Press
Bar x 1 x 10
(bar x 5kg) x 3 x 5

Pendley Row
bar x 1 x 10
(bar + 10kg) x 1 x5
(bar + 20kg) x 3 x 5

Sit ups
20 x 1

Chin Ups
5 x 1
5 x 1

Hyper Extension
20 x 1

Notes: I got lazy to multiply to lbs.

 

[lanny]

Day 23 : 60 kg (i'm not increasing! LOL!)

Squats
bar x 10
42lbs x 1 x 5
86lbs x 1 x 5
130lbs x 3 x 5

Bench Press
bar x 10
42lbs x 1 x 5
64lbs x 1 x 5
69.5lbs x 3 x 5

Dead Lifts
bar x 10
42lbs x 1 x 5
64lbs x 1 x 5
86lbs x 1 x 5

great work out!

Note: Weights were in KG's, i multiplied by 2 to get the lbs.

 

[lanny]

Day 24 : 60.4kg! (Yay!)

-Squats-
bar x 1 x 10
42lbs x 1 x 5
108lbs x 3 x 5

Note: Doing it light today, because i was lazy yesterday, and did not got my lazy @rse to the gym, so i'm going in tmr to keep my work out "normal"

Over Head Press
bar x 1 x 10
31lbs x 1 x 5
42lbs x 3 x 5

Pendley Row
bar x 1 x 10
42lbs x 1 x 5
69.5lbs x 3 x 5

Note: DO i de-load the bar before lifting it up on the 2nd rep? kinda lost.. =.=

Hyper Extension
2 x 20rep

Chin ups
2 x 5rep

 

[lanny]

..:: Day 25 ::.. - 61kg -

Squats
bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
114lbs x 3 x 5

Bench Press
bar x 1 x 10
42lbs x 1 x 5
75lbs x 3 x 5

Dead Lifts
bar x 1 x 10
64lbs x 1 x 5
97lbs x 1 x 5

Chin ups
2 x 5

Sit ups
2 x 20

 

[carlsuen]

hey.. on the rows, u're supposed to deload the bar on the floor beofre attempting the next rep..

 

[lanny]

yeh.. thats what im doing.

 

[lanny]

Been Busy and Sick for the past 5 days.. skipped so many work outs..
Day 26 ..:: 61kg ::..

- Squats -

bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
116lbs x 3 x 5

- Over Head Press -

bar x 1 x 10
31lbs x 1 x 5
36.5lbs x 3 x 5

- Pendley Rows-

bar x 1 x 10
42lbs x 1 x 5
64lbs x 3 x 5

10kg Hyper Extensions x 2 x 10

Chin Ups x 2 x 5

 

[lanny]

..:: Day 27 ::..

-Squats-
bar x 1 x 10
64lbs x 1 x 5
124.5lbs x 3 x 5

- Bench press -
bar x 1 x 10
42lbs x 1 x 5
80.5 x 3 x 5

- Dead Lifts-
bar x 1 x 10
64lbs x 1 x 5
102.5lbs x 1 x 5

Did not had time to do the sit ups or chin ups. great work out today through.

 

[lanny]

..:: Day 28 ::..

- Squats -
bar x 1 x 10
64lbs x 1 x 5
130lbs x 3 x 5

- Over Head Press -
bar x 1 x 10
31lbs x 1 x 5
42lbs x 3 x 5

- Pendley Rows -
bar x 1 x 10
42lbs x 1 x 5
69.5lbs x 3 x 5

 

[lanny]

..:: DAY 29 ::..

- Squats -
Bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
119lbs x 3 x 5

- Bench Press -
bar x 1 x 10
42lbs x 1 x 5
64lbs x 3 x 5

- Dead Lifts -
bar x 1 x 10
42lbs x 1 x 5
86lbs x 1 x 5

 

[lanny]

..:: Day 30 ::.. Weight : 62kg

- Squats -
bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
119lbs x 3 x 5

- Over Head Press -
bar x 1 x 10
31lbs x 1 x 5
42lbs x 3 x 5

- Pendley Rows -
bar x 1 x 10
42lbs x 1 x 5
69.5lbs x 3 x 5

- Hyper Extensions -
1 x 20
5kg (chest) x 2 x 10

Had more time todaay.. reason on the stuck on squats was cz i stoped for some time... so i figured i'd stick to it today..

 

[lanny]

day 31

- Squats -
bar x 1 x 10
64lbs x 1 x 5
130lbs x 3 x 5

- Bench Press -
bar x 1 x 10
64lbs x 1 x 5
69.5lbs x 3 x 5

- Dead Lifts -
bar x 1 x 10
64lbs x 1 x 5
977lbs x 1 x 5

- Weighted Sit Ups -
5kg x 3 x 15

- Pull Ups -
3 x 5

 

[lanny]

..:: Day 32 ::..

weight: 62kg

- Squats -
bar x 1 x 10
64lbs x 1 x 5
135.5lbs x 3 x 5

- Over Head Press -
bar x 1 x 10
31lbs x 1 x 5
47.5lbs x 3 x 5

- Pendley Rows -
bar x 1 x 10
42lbs x 1 x 5
55lbs x 3 x 5

- Weighted Hypers -
5kg x 3 x 15

- Chin Ups =
3 x 5

 

[lanny]

..:: Day 33 ::..

Weight: 63.5kg

- Squats -
bar x 1 x 10
86lbs x 1 x 5
141lbs x 3 x 5

- Bench Press -
42lbs x 1 x 5
75lbs x 3 x 5

- Dead Lifts -
bar x 1 x 10
64lbs x 1 x 5
108lbs x 1 x 5

- Weighted Sit Ups -
5kg x 3 x 15

- Chin Ups -
3 x 5

 

[lanny]

I Miss the scent if iron so much!! Now im back! been back on my second week now. Weight is at 66kg's, I've been packing the last 6 months!

First Week (3 days)

Day 1 & 3:
Squat :
20kg x 3 x 10

Bench Press :
20kg x 3 x 10

Dead lifts:
20kg x 3 x 10

Day 2:

Squat:
20kg x 3 x 10

Standing Military Press
20kg x 3 x 10

Pendlay Rows
20kg x 3 10

Second week (This Week)

Day 4

Squat:
20kg x 1 x 10
25kg x 3 x 5

Standing Military Press
20kg x 1 x 10
22.5kg x 3 x 5

Pendlay Rows
20kg x 1 x 10
22.5kg x 3 x 5

Day 5 (Today)
20kg x 1 x 10
25kg x 1 x 5
30kg x 3 x 5

Bench Press
20kg x 1 x 10
25kg x 3 x 5

Deadlifts
25kg x 1 x 5

Im feeling good! I feel awesome now im back to the gym!

 

[lanny]

Been a lazy ass! and now im back in day 6!

ATG Squats
20kg x 1 x 10 (Bar)
40kg x 1 x 5
55kg x 3 x 5

- Good speed, not much difficulty, but im starting to feel some weight on me.

Flat Bench
20kg x 1 x 10
30kg x 1 x 5
35kg x 3 x 5

- Good Speed, didn't had any difficulty here

Dead Lifts
20kg x 1 x 10
40kg x 1 x 5
45kg x 1 x 5

-No difficulty here either.

Nothing has much difficulty except for my squats. I did not used to lift heavy weights before. Im currently doing a 2.5kg increment on a workout to workout basis keeping it simple until i begin to stall. which could probably be in another 2-3 weeks.

Im trying to keep to a 7-8 hour sleep at nights, doing 3-4 meals a day.