Adas75 Rippetoe Journal

[Adas75]

Hi just stared out on the Rippetoe Program after picking it up on BodyBuilding.com (have just ordered the book).

I've started out with a bit of confusion already. I started doing rows instead of Power Cleans (as recomended on BodyBuilding.com) but have just read this thread in the Mark Rippetoe section here:

http://strengthmill.net/forum/showthread.php?t=223

So I'm going to start learning Power Cleans at the next Workout (B) day (where I usually row).

Here's the journal starting off Mon 10/09/07 (Wk1 Day1)

Squat - 3 x 5 55kg (next workout + 2.5kg)
Bench Press - 3 x 5 55kg (next workout + 5kg)
Deadlift - 1 x 5 80kg (next workout + 10kg)
Situps - 1 x 12

Good workout but reasoanbly easy, not to worry won?t stay like that as I?ll increase the weight with each workout!

[Adas75]

Wk 1 Day 2


Squat 60Kg 3 x 5 (+5kg next workout)
Press 37.5kg 3 x 5 (+2.5kg next workout)
Pendlay Row 50kg 3 x 5 (+2.5kg next workout)
Situps 1 x 12

Still a bit easy but I?m still holding back from adding to much extra weight just sticking with what the program says!

My weight is staying the same and I?m eating well!

I'm going to replace the row with power cleans at the next workout on Monday.

[Adas75]

Wk 1 Day 3

Squat 65kg 3 x 5 (PR)
Bench 57.5kg 3 x 5
Deadlift 90kg 3 x 5
Next workout add 5kg to the Squat, 2.5kg to the Bench Press and 10kg to the Deadlfit. I should be hitting PR's on my Bench Press and deadlift next week. The workout went well, loving the squats and keeping them nice and tight, can't wait add the extra weight on Monday! I think I need more caffiene before the morning workout though as felt a bit slow and groggy still at the gym. I need to get up ealier to give myself chance to wake up and prepare so 7:00am starts Mon, Wed and Fri next week.
Here's my post + pre workout meals today:

Pre:
2 x desert spoonful of peanut butter washed done with a glass of water
Porridge - 1/2 cup of oats, 1 cup of water, splash of milk, a blob of honey (don't want to be to full when I workout)
Cup of tea

Post:
1 x scoop of Optimum Whey Protien mixed with water

1 hour later:
Bowl of mussel's and salad
1 banana

[Adas75]

Squat 70Kg 3 x 5 (PR)
Press 40Kg 3 x 5
Power Cleans 40Kg 5 x 3

The squats we're hard work today, in fact it was all a bit difficult. I went out for a few beers Sat night and probably drank more than I realised as I still felt a bit rough today!

I still hit a PR though on the squats and will add another 5 kg on Wednesday. I'll be able to add to the Power Clean and Press as well, 5Kg and 2.5kg respectively.

What is it with people at my gym and using the squat rack for anything except squatting? Last week I had an older gentlemen wanting to do step ups on one of those aerobic steps whilst I was still using the squat rack and today a young lady was standing in the squat rack doing front lateral raises when I arrived. Maybe I'm getting a complex where I think I own the squat rack as I squat at every workout and today my whole workout more or less revolved around it, I used it for doing my presses and did my power cleans just in front of it! :)

I started doing Power Cleans instead or rows today so started off light to work on the technique, I think I should be adding 5Kg at the next workout.

[Misanthrope]

Nice journal here. Good move on deciding to learn the power cleans early. I wish I had. I'll keep an eye on your progress.

[Adas75]

Nice journal here. Good move on deciding to learn the power cleans early. I wish I had. I'll keep an eye on your progress.

Cheers :)

[Adas75]

Squat 75Kg 3 x 5 (PR)
Bench Press 60Kg 3 x 5
Deadlift 100Kg 1 x 5

The workout went well as I hit my targets, I was glad of the lie down on the bench after the squats though. I'm going to add another 5kg to my squat again on Friday, then 2.5Kg and 10Kg to my bench press and deadlift respectively next Monday. It was my Birthday yesterday so went for a meal with my girlfriend and somehow ended up drinking 3 bottles of wine between us, that would be the reason it was hard work :).
I'm looking forward to having a workout on Friday without feeling jaded!

[Dave76]

A couple of commets. The bb.com version of the program is just downright incorrect. They added rows from the floor over there after Starting Strength came out and everyone decided that power cleans were too intricate for anyone to learn. The REAL program that Rip teaches in his gym looks like this:

Monday
Squat
Bench/OH Press
Chin Ups

Wednesday
Squat
Bench/OH Press
Dead lift/power clean

Friday
Squat
Bench/OH Press
Chin Ups.

The bench/OH press are alternated from workout to workout. Most guys start with the dead lift every week and add the power cleans later on. That's mainly because everyone is busy learning how to squat and dead lift and there's only so much information that a novice can take in all at one time.

The chin ups are done with the palms facing you. That brings the biceps into play a little more.

[Adas75]

Thanks for pointing this out :)!

I was getting the impression that what was on bb.com wasn't right. I kept finding infomation that conflicted with what it said there, so I've ordered the book from aasgaard.com (don't know whats happened to my order but that's a different story).

So I either do Deadlifts or Power Cleans not both? I also get to work on my chinups which will be good!

[Dave76]

Thanks for pointing this out :)!

I was getting the impression that what was on bb.com wasn't right. I kept finding infomation that conflicted with what it said there, so I've ordered the book from aasgaard.com (don't know whats happened to my order but that's a different story).

So I either do Deadlifts or Power Cleans not both? I also get to work on my chinups which will be good!

Exactly right on the DL/PCs.

You can email Aasgaard to find out what's happening. Mark usually ships on the very next business day. I don't know when you ordered but he's not selling the original book anymore. The new one is the replacement. Those books should be in any day.

I'm sure not an authorized spokesman for Mark. Just telling you what I know about the situation. Email Aasgaard for the official answer.

[Adas75]

Squat 80 Kg 1 x 2, 70Kg 2 x 5
Military Press 42.5Kg 3 x 5
Assisted Chin Up 3 x 5

WTF happened on my squats, I tried to add another 5kg as I completed 3 sets of 5 at 75 kg at the previous workout and it went horribly wrong! I'm putting it down to lack of good quality sleep as I had a couple of nights out drinking and didn't sleep as well as I would have liked on the other nights. I going to fix that this week, no booze and better sleep.

I was wondering if squatting 3x a week maybe to much for me, not sure will have to fix the sleep thing first. I think I'm only going to work out twice this week though (Mon \ Thurs) anyway. I surf whenever I can (depending on how the waves are) and have find surfing on workout days I'm a bit sluggish in the water. I tend to surf more towards the end of the week Fri, Sat and Sunday so not working out on Friday will help my surfing. I think I'll go back to working out 3 days a week when the winter sets in here as I surf less!

:eek:

[Adas75]

This is the first workout this week as I'm only shooting for 2 workouts this week as I'm looking at some good surf at the weekend! I partied a bit hard again last Saturday night (it was my Birthday last week) so ended up putting the first session this week off until this morning. I will train again on Thursday then lots of surfing Friday and Saturday when the forecast is for good surf :D.

I think I worked out what happened to my squats last friday. I reckon I put 90kg on the bar instead of 80kg and that would make sense why I only hit 2 reps. I know this because I did it again this morning. I was aiming for 77.5kg (becuase I though I'd failed on 80kg last week) and only hit 2 or 3 reps again. I was thinking WTF when I looked at the bar and I'd put 87.5kg on it :eek:. So ended up with a bit of a weired squat workout but hey it still worked my muscles it just wasn't what I was aiming for. Anyhow I should be able to hit 80 Kg x 3 x 5 on Thursday :).

Squat 87.5Kg 1 x 2, 80kg 1 x 5, 80kg 1 x 3 (oops!)
Bench Press 62.5kg 3 x 5 (PR) (getting harder now add 2.5kg again)
Deadlift 110Kg 1 x 5 (PR) (feeling good favourite exercise, add 10 kg)

Later Adam

[Adas75]

Workout

Squats
Bar x some
40 Kg x 5
60 Kg x 2 (warmup)

80 Kg x 5 (last rep was a bit wobbly)
80 Kg x 4 (failed on the fifth rep)
80 Kg x 3 (just went for 3 good reps)
60 Kg x 6 (a back off set to work on form)

Military Press
Bar x some (warmup)

45 Kg x 3
45 Kg x 3
45 Kg x 3
40 Kg x 5 (back off set)

Rack Chins
Bodyweight x 5
Bodyweight x 5
Bodyweight + 2.5 Kg x 5

Situps
2 Sets x 12

Comments

The squatting mess seemed to continue although at least I got the right weight on the bar this time. I didn't hit the reps I wanted on the squats or press so adding a back off set to work on form and add a little extra work.

At my next work out I'm going to stay on 80 Kg on the squats and shoot for 3 sets of 4 with good form (some were a little wobbly today) and then 1 set of 6 at 62.5 Kg for the back off set.

With the press next time, same weight and shoot for 3 sets of 4 and then 1 set of 6 at 40 Kg (back off set).

I need to organise some micro plates (home made or otherwise) to start making the jumps a little smaller.

Becuase I'm only hitting the gym twice this week, I'm thinking that after surfing on Saturday (or before!) I'll do some bodyweight exercises, say press up's, sit up's and bodyweight squats or one legged squats.

Adam :eek:

[Adas75]

I've been off work for the last month with Acute Uveitis (http://en.wikipedia.org/wiki/Uveitis) so haven't trained very much and haven't been able to keep my log up as I haven't looked at a computer hardly for 4 weeks. I managed to fit in one whole body workout each week whilst I've been sick except last week as I surfed everyday. I'm starting training regular again this week as I'm back in work now and it's dark nights now after work!

[Adas75]

Workout

Squats
Bar x some
40 Kg x 4
60 Kg x 3 (warmup)

80 Kg x 5 (last rep was a bit wobbly)
80 Kg x 4
70 Kg x 5 (been stuck on 80 kg and slightly strained my right hamstring on the last rep - feels ok today after a hot bath last night - so have reset to 70Kg)

Military Press
Bar x some (warmup)

45 Kg x 4
45 Kg x 4
45 Kg x 3

Assisted Chins
10 Kg x 4
10 Kg x 4
10 Kg x 3 (take a longer rest between sets)

Tricep Pushdowns
28 Kg x 9
28 Kg x 9

I'm going to train Mon\Wed\Fri for the next few weeks as follows:

Mon
Squat
OH Press \ Bench Press
Chins

Wed
Front Squat
OH Press \ Bench Press
DL

Fri
Squat
OH Press \ Bench Press
Chins

[Adas75]

Workout

Front Squats (Oly. Style)
Bodyweight squats x some
Bar x 5 (warmup)

40 Kg x 5
45 Kg x 5
50 Kg x 5

Bench Press
Bar x some
40 Kg x 5 (warmup)

65 Kg x 5
65 Kg x 5
65 Kg x 5

Deadlift
60 Kg x 5
80 Kg x 3 (warmup)

120 Kg x 1
110 Kg x 3

Comments
The front squat went well and got nice n' deep. It felt easier to go deep than back squats! I was a bit uncoordinated on the bench press with my right side lagging behind my left when pushing (my left is my strongest side). Taking this into consideration I'm not sure if I'm going add any weight on my BP next time. I wanted to get 1 x 5 on the deadlift but over estimated what I can lift (I've hit 1 x 5 at 110 Kg before). Will aim for 1 x 5 at 115 Kg next time!

Adam

[Adas75]

I missed friday's workout as I surfed instead, I surfed Saturday as well and went walking on Sunday. My chest is still really tight which I thnk is down to surfing constantly for almost a month plus I don't think my body is recovering as well as normall as I'm still surffering from Iritus although it is almost finished now but I'm still taking Prednisolone for it. I'm going to get myself booked in for a sports massage to loosen up my upper back and chest (paddling muscles) and will be realistic and aim for 2 workouts this week (Mon + Thurs). If I feel like it and there's no surf I can workout Saturday as well.

Mon
Squat
Press
Power Clean


Thurs
Front Squat
Bench Press
DL

[Adas75]

Workout

Squat
Bar x some
40 Kg x 5 (warm up)

75 Kg x 5
75 Kg x 5
75 Kg x 5

Press
Bar x some (warm up)

45 Kg x 3
42.5 Kg x 5 (reset)
42.5 Kg x 5

Power Clean
Bar x some (warm up)

40 Kg x 3 x (5 sets)

Accessory Exercises

Assisted Chinups
-30 Kg x 5 (warm up)

-15 Kg x 6
-15 Kg x 5

Decline Dumbbell Press
7 Kg Dumbbells x some (warm up)

15 Kg x 8 x (2 sets)

Comments
To tired to make any more comments.

Adam :eek:

[Adas75]

Workout

Front Squat (Olympic Style)
Bar x some
bar x 5 (warm up)

50 Kg x 5
50 Kg x 5
50 Kg x 5

Bench Press
Bar x some (warm up)
40 Kg x 5

62.5 Kg x 5 (reset)
62.5 Kg x 5
62.5 Kg x 5

Dead Lift
60 Kg x 5 (warm up)
80 Kg x 5

115 Kg x 3

Accessory Exercises

Assisted Chin Ups
BW -15 Kg x 6
BW -15 Kg x 6

Assisted Pull Ups
BW -15 Kg x 6
BW -15 Kg x 6

Comments
There's absolutely no surf at all at the moment plus the weather has taken a turn for the worse so going to train hard Mon-Wed-Fri for at least the next couple of weeks.

I was hoping more from my deadlift, I'm getting close to my 1RM target I set of 130 Kg (that put's me at the novice level). I use the 1RM calculator at bodybuilding.com (http://www.bodybuilding.com/fun/1rm.htm) and my current estimated 1RM is 122 Kg.

My 1RM targets are as follows:
Press = 55 Kg
Bench Press = 80 Kg
Squat = 105 Kg
Dead Lift = 130 Kg
Power Clean = 80 Kg

This would put me as novice lifter as defined by http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm, which in turn where provided by Lon Kilgore.

[Adas75]

Workout

Squat
Bar x some
40 Kg x 5
60 Kg x 2

75 Kg x 5
75 Kg x 5
75 Kg x 5

Press
Bar x some (warm up)

42.5 Kg x 5
42.5 Kg x 5
42.5 Kg x 5

Power Clean
bar Kg x some (warm up)

45 Kg x 3 x (5 sets)

Accessory Exercises

Assisted Chin Ups
BW -15 Kg x 6
BW -15 Kg x 6

Assisted Pull Ups
BW -15 Kg x 7
BW -15 Kg x 7

[Adas75]

Workout

Squat
Bar x some
40 Kg x 5
60 Kg x 2 (warm up)

75 Kg x 5
75 Kg x 5
75 Kg x 5 (bad form, going to reduce the lift to 65Kg to work on form)

Bench Press
Bar x some (warm up)
40 Kg x 5

62.5 Kg x 5
62.5 Kg x 5
62.5 Kg x 5

Dead Lift
60 Kg x 5 (warm up)
80 Kg x 5

110 Kg x 3

Accessory Exercises

Assisted Chin Ups
BW -12.5 Kg x 5
BW -12.5 Kg x 4

[Adas75]

Workout

Squat
Bar x 5
Bar x 5
40 Kg x 3
50 Kg x 2 (warm up)

60 Kg x 5
60 Kg x 5
60 Kg x 5 (reduced weight to fix form)

Press
Bar x 5
Bar x 5

30 Kg x 5
35 Kg x 5
35 Kg x 5

Assisted Chin Ups
BW -10 Kg x 5
BW -10 Kg x 5
BW -10 Kg x 3

Comments
I'm currently reading Starting Strength 2nd edition so I'm working on getting my lifts right also someone pointing out to me at the gym on Monday that I was rounding my lower back during my squat. This was probably due to, to much weight to soon as I was taking 5kg increments each workout. So I reduced the weight on my squat to a more reaonable amount of 60 Kg and used strict form. My squats felt good today, going to get somebody in the gym to watch on Friday to check that my back isn't rounding and I'm at least getting to parallell. I felt like I was but think it is good to get someone to watch. I'm going to add 2.5Kg increments to my squat from now on.

I started all over again on the Press after reading the Press chapter last night. I worked my way up to 35 Kg and will add 2.5 Kg a workout until Iget some micro-plates.

I enjoyed my workout today as the gym was empty when I arrived at 8am (my job doesn't open until 8am), The chin up's are improvimg, will be at BW - 5kg next workout then on to unassisted chin up's. :)

[Adas75]

Workout

Squats
Bar x 5
Bar x 5
40 Kg x 3
50 Kg x 2

62.5 Kg x 5 (+ 2.5 Kg from last workout)
62.5 Kg x 5
62.5 Kg x 5 (no problems add 2.5 Kg)

Bench Press
Bar x 5
Bar x 5
40 Kg x 3
50 Kg x 2

62.5 Kg x 5 (same as last workout)
62.5 Kg x 5
62.5 Kg x 5 (no problems add 2.5 Kg)

Dead Lift
60 Kg x 5
80 Kg x 5

90 Kg x 5
70 Kg x 5 (back off set)

Assisted Chin Ups
BW - 5 Kg x 4
BW - 5 Kg x 3
BW - 5 Kg x 3

[Adas75]

Workout

Squat
Bar x 5
Bar x 5
40 Kg x 3
45 Kg x 2 (warm up)

65 Kg x 5
65 Kg x 5
65 Kg x 5

Press
Bar x 5
Bar x 5
Bar x 5

37.5 Kg x 5
37.5 Kg x 5
37.5 Kg x 5

Chin Ups
BW x 2
BW x 1
BW x 1
BW x 1

[Adas75]

Workout

Squats
Bar x 5
Bar x 5
40 Kg x 3
50 Kg x 2

67.5 Kg x 5 (+ 2.5 Kg from last workout)
67.5 Kg x 5
67.5 Kg x 5 (no problems add 2.5 Kg)

Bench Press
Bar x 5
Bar x 5
40 Kg x 3
50 Kg x 2

65 Kg x 5 (+ 2.5 Kgas last workout)
65 Kg x 5
65 Kg x 4

Dead Lift
60 Kg x 5 x 2
80 Kg x 5

100 Kg x 5

[Adas75]

Workout

Squat
Bar x 5
Bar x 5
40 Kg x 3
50 Kg x 2 (warm up)

67.5 Kg x 5 x 3

Press
Bar x 5
Bar x 5

40 Kg x 5 x 3

Chin Ups
BW x 2
BW x 2
BW x 1
BW x 1
__________________

[Adas75]

Workout

Squat
Bar x 5
Bar x 5
40 Kg x 3
50 Kg x 2 (warm up)

70 Kg x 5 x 3

Bench Press
Bar x 5
Bar x 5

65 Kg x 5 x 3

Back Extensions
BW x 10 x 3

Chin Ups
BW x 3
BW x 2
BW x 2
BW x 1
BW x 1

__________________

[Adas75]

Workout

Squats
Bar x 5
Bar x 5
40 Kg x 3
50 Kg x 2

70 Kg x 5
70 Kg x 5
70 Kg x 5 (slight back wobble on the 4th rep)

Press
Bar x 5
Bar x 5

40 Kg x 5
42.5 Kg x 5
42.5 Kg x 5 (can try for 45 Kg at next workout)

Dead Lift
60 Kg x 5 x 2
90 Kg x 2

110 Kg x 3 (reduce to 105Kg for next workkout)

Extra Work

Chinup Workout (stolen from ww.crossfit.com
BW x 1
BW x 1
BW + 2.5 Kg x 1
BW + 2.5 Kg x 1
BW + 5 Kg x 1
BW + 5 Kg x 1
BW + 7 Kg x 1 (miss)
BW + 5 Kg x 1

Comments

Will do pull ups next time!

[Adas75]

Workout

Squat
Bar 3 x 5 (warmup)

30 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
72.5 Kg x 5

Bench Press
Bar 3 x 5

30 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
67.5 Kg x 5

Chin Ups
BW x 4
BW x 3
BW x 2

Back Extensions
3 x 10

[Adas75]

Workout

Squat
Bar 3 x 5 (warmup)

35 Kg x 5
45 Kg x 5
55 Kg x 5
65 Kg x 5
75 Kg x 5

Bench Press
Bar 3 x 5

30 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
70 Kg x 3

Chin Ups
BW x 3
BW x 2

Supermans
3 x 10

Comments

I had to go to the hosptial this day so had only eat jelly and soup all day before so wasn't feeling a full power. I hit my targets on the squats but not on the bench press or chins. I can add to the squat the on Friday but not the bench press. I'm doing a Bill Starr 5 x 5 routine now for a change so Wednesday is light back squat (4x5), press (4x5), and deadift(4x5). Friday will be similar to today.

[Adas75]

Warmup

3 mins Concept II rower
12 situps
Some stretching

Workout

Squats (light workout)
Bar 2 x 5

35 Kg 1 x 5
45 Kg 1 x 5
55 Kg 2 x 5

Press
Bar 2 x 5

30 Kg 1 x 5
35 Kg 1 x 5
40 Kg 1 x 5
45 Kg 1 x 3 (did 4 reps but lifted my heels off the ground on the 4th)

Dead Lift
60 Kg 1 x 5

75 Kg 1 x 5
85 Kg 1 x 5
95 Kg 1 x 5
110 Kg 1 x 5 (add 5Kg next Wednesday)

Comments

My arms felt smoked after those deadlifts!

[Adas75]

Workout

Squat
Bar 3 x 5 (warmup)

40 Kg x 5
50 Kg x 5
60 Kg x 5
70 Kg x 5
77.5 Kg x 3
60 Kg x 7

Bench Press
Bar 3 x 5

30 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
70 Kg x 3
50 Kg x 8

Chin Ups
BW x 3
BW x 2

[Adas75]

Push Press
40 Kg x 3
42.5 Kg x 3
45 Kg x 3
47.5 Kg x 3
50 Kg x 3
55 Kg x 3
57.5 Kg x 2 (missed)
45 Kg x 3 (back off set)

Comments
It felt good to do a new exercise and completly different workout.

[Adas75]

I did plan to do the Crossfit WOD, which was Angie. However I surfed in the afternoon then came down with a cold last night so rested in the evening.

My plan for today (Wed 12/12) is to do Crossfit WOD which is back squats, then a scaled verison of Angie.

Adam

[Adas75]

Workout

Squat
Bar x 5
Bar x 5
40 Kg x 4
60 Kg x 2

75 Kg x 5
75 Kg x 3
70 Kg x 5

Press
Bar x 5
Bar x 5

45 Kg x 1
50 Kg x 1
55 Kg x 1 (missed)
52.5 Kg x 1 (missed)

Chinups
BW x 3

Comments
Only got in the gym with half an hour to go so was a bit rushed. I was fairly happy with what I pressed as that is what I would have guessed. I think I'd be able to do 52.5Kg next time with more rest between sets. I'm going to continue with some crossfit workouts this week for a change. I only did one last week as I surfed almost everyday. This combined with the cold weather \ water (6C air temp and 12C water temp) and having a cold took all my energy.