PDA

View Full Version : (re)Starting Rip's



andrewnp
01-08-2008, 09:27 PM
Reset myself, after on and offs for my knee and for being sick. back on track and eating correctly, getting in my goal amount of protein by usually any means, killllin my nitrean some days where i can't stomach foods.







2008 01 07
Squat:
45x2x5
75x4
105x3
125x3x5
These seemed easier after reading more of SS2:BBT(ie: better footing, better bar grip, the correct line of motion)


Bench:
45x2x5
75x4
95x3
120x3x5
Not really hard, more 'adapting' but using more of a powerlifting style, elbows in and aiming lower chest, with shrugged shoulders & semi arched back.


Deadlift:
45x2x5
95x4
135x3
155x5
This was hard because i always fear a bent back, but i was told that my back was straight the entire time, still getting used to keeping shoulders back instead of hauling them back near-lockout


Dips:
-25BW
damn, the last of the second set i had to exhale hard to push it out, i am not totally correct position, because i get a pain in the center of my chest when i do these occasionally.




No Ab work until next week4. felt good to get back there after missing friday, just got over being sick, i feel good, can't wait for wednesday.

andrewnp
01-10-2008, 06:53 PM
2008 01 10
No time for chins today, didn't think much of since they are addon.


Squat:
45x2x5
95x4
115x3
135x3x5

starting to hold breath properly, and controlling how fast i move up so i dont end up in a good morning, keeping it even.

Press:
45x2x5
60x4
75x3
80x3x5
Why do these seem so hard all the time? anyone got that answer?

Rows:
45x2x5
85x4
105x3
115x3x5
in between sets would loosen hams a little and keep practicing general form with a 10lb bar, also now am almost parallel to ground, flexibility issue.

andrewnp
01-14-2008, 06:57 PM
3rd workout '1st' week, had to be skipped.
went to my DEP meeting and played football for an hour against marine DEP's, beat them 6-0. was way sore when i got home, abs and adductors were KILLING me next day.


2008 01 14
Squat
45x2x5
85x4
105x3
120x2
140x3x5
loved it. saw the kid that helped me the day i started, said wow that i jumped 50lbs since last time i saw him... if only he knew it should of been more :redface:

Press
45x2x5
60x4
75x3
85x3x5
felt good, pushed me. starting to use a slightly wider grip because the closer my grip is to my shoulder i get this weird tension pop near my wrist on my forearm, and its just like a click but i know it isn't good.

Row..add inthe tbar row machine weight, i think 45lbs.
+25 x2x5
45x5
70x4
90x3
115x2(too harddd)
90x3x5

Someone was waiting on the rack for the whole time i was doing OH press', so i let him use it. used the T-bar row but with a normal grip since the bar was wide enough to grip like i would an oly bar. they made me work for em, got the job done.




Some kid dropped ~205lbs on his abdomen and EMTs had to come, he was close grip benching, on an E-Z curl bar, on a freestanding decline stand....nothing good could come of that.

also saw a kid i met ages ago, just started squatting. as much of a noob as i am i helped him with a few things, told him id let him borrow my SS:BBT to look at.

andrewnp
01-17-2008, 12:56 PM
2008 01 16

Squat
45x2x5
85x4
115x3
145x3x5

these got hard near the end of the last set, i controlled the balance between back and legs tho, its on solid line. i blame 6hours of sleep the night before.

Bench Press:
45x2x5
85x4
105x3
125x3x5

trying to get a hold of the "powerlift" bench instead of the "pec bench", keeping elbows in and aiming for mid sternum, a little under my pec. keeping tight and all.

Deadlift:
45x2x5
95x5
115x5
135x5
155x3
165x5
165x4
did the extra four to have friend re-watch technique, he wants to learn how to DL but is stubborn about how i dont do direct arms and the way you are supposed to do a deadlift.


good workout. time to read more on bench to get a better hold on it. hitting a new PR everytime you go really does feel good, and i get nervous before i head to the gym. the mudvayne makes the weight seem lighter on my back.

andrewnp
01-18-2008, 03:32 PM
2008 01 18
Squat:
45x2x5
85x5
105x3
125x2
150x3x5

Press:
45x2x5
60x5
70x3
80x2
90x3x5

Pendlay Rows:
45x2x5
85x5
105x3
135x3x5
I WANT TO LEARN POWER CLEANSSSS

Chinups:
-25x2x8


i hate my traps, shoulders are dropping again. therefore i did some shrugs.
Shrugs:
135x15

andrewnp
01-21-2008, 09:48 PM
2008 01 21
Squat:
45x2x5
85x5
105x3
135x3
155x3x5

these were not hard, but i felt odd on my form.. might stay here for next time to work on form a little more? or just practice tomorrow with the bar for a little.

Bench Press:
45x2x5
75x5
95x3
115x3
135x3x5

hard, might need to do 2.5 incrememnts, bench has been my weak point. i can't stay in my bench form tho, i always seem to break to the normal bench instead of a shrugged bench

Deadlifts:
45x2x5
95x5
115x3
135x3
155x3 at this point i knew i could do more than my planned 175.
185x5

Hatebreed - Live for this singlehandedly fueled me for this lift. its officially my favorite lifting song.

Dips:
-25 x 2x8

these are hard..might do unassisted until failure 3times at bodyweights and just do them until i can do the 2x8 bw



I loved the workout, my legs felt dead after squats even tho i felt odd on form, i think i go down too fast, idk. will practice. bench i want to read more about for little form checks.. and deadlift i ****ing loved. i can't wait to get to 2pps.

killxswitch
01-22-2008, 09:53 AM
Good luck and keep it up. I'm doing the same thing as you. It sucks being weak, doesn't it? I hate it.

And I'm giving power cleans a shot this week. They seem like they do a lot more than a simple row.

Coke
01-23-2008, 05:06 AM
Doing pretty good and raising up all around...keep it up man.

andrewnp
01-23-2008, 06:39 PM
2008 01 23

Squat:
45x2x5
85x5
105x3
135x2
150x1
160x3x5
getting too hard, shouldn't be stalling this early. eating my face off and sleeping as much as possible for the next 2 days to see if it affects my numbers.

Press:
45x3x5
65x5
75x4
85x3
95x3x5

These are always hard, almost blew it on last rep of the last 2 sets, my right shoulder hurts a bit now.

Row:
45x2x5
75x5
85x4
95x3
115x3
135x1
140x3x5

I see why everyone uses straps, going to read on powerclean, and buy straps. i want to make the transition into powercleans VERY soon.

Couldn't get my head all the way into the game, some big guy asked to use the rack and i said in a few sets, then i saw him doing curls near the flat bench.... no more being nice with the ONLY squat rack in my gym.

..slipknot is great to work out to.

andrewnp
01-25-2008, 03:04 PM
2008 01 25
Squat:
45x2x5
95x4
115x3
145x2
165x5 165x5 165x4

These are getting harder and harder for me, going to watch sensei's vids.. this guy that was working in with me spotted, i think i took too short a breath on last rep and right when i started out of that hole i got super dizzy and had to drop it onto the rack..

Bench:
45x2x5
85x5
105x4
125x3
140x3x5

Hard, but i see its my pecs that are weak, not as much my tricep..getting it to where i only use triceps to lockout is the hard part. reading more on them.

Deadlift:
45x2x5
95x5
135x3
155x2
175x1
195x1
205x5

should my back be as straight as aboard(shoulders too) on these?, would explain why i feel i lack traps now..

THERE ARE TOO MANY CURL ADDICTS AND MIRRORS AT MY GYM.

Coke
01-25-2008, 03:13 PM
Been doing squats almost every other day, that's gonna lead to serious overtraining. Once you modify the frequency for that movement and maybe a couple of others, you'll be making greater strides imo.

Effort looks nice just the same bro.

andrewnp
01-26-2008, 02:55 PM
Been doing squats almost every other day, that's gonna lead to serious overtraining. Once you modify the frequency for that movement and maybe a couple of others, you'll be making greater strides imo.

Effort looks nice just the same bro.



either going to slowdown to kicking weight up per WEEK, or move to his 'gym routine' which is a different variation, that uses light squats on wednesdays and DL only on wednesdays.


figured my goals. 225+ 10%bf for summer, i know. im a stupid beach kid. but ill be a beach kid with huge numbers... now is 30lbs of muscle by june possible?
First Pic: Didn't know i had a timer on the phone. CLICKKKK (http://img181.imageshack.us/img181/8954/0126081529a2oc0.png)

andrewnp
01-28-2008, 08:31 PM
2008 01 28
Squat:
45x2x5
85x5
105x3
125x2
145x1
160x3x5

Left these the same because i wanted to do full 3x5.

Press:
45x2x5
65x5
75x3
90x2
100x4 100x5 100x4

I can't get angry, and thats killing my lifts. These were hard, struggled for 5th rep on first set.. my arm hurt so bad for about a minute i had to bite my lip..was fine after that

Power Clean:
45x2x5
65x5
85x5
95x8
45x15?

Practiced form, my arms are so much wider than in the book. they are at the knurls. my arm is too thick to put it straight on, and i need help with these still.


I want to find a coach, since our school doesn't have one, to help me with all my lifts and form... i think there is one in the town over, may ask him..

or maybe a personal trainer at my gym, but they would tell me to pick up a yoga ball and do something, i know it!

andrewnp
01-30-2008, 07:45 PM
Great But Bad Mood.

2008 01 30
Squat:
45x2x5
85x5
105x3
135x2
150x1
170x3x5

these were easier than the 165 for some reason. guess it was just a funk i was in... and it may be because i made sure my feet were straight and i have a better,controlled breathing pattern.

Bench Press:
45x2x5
75x5
95x3
115x2
135x1
145x5 145x6 145x5

Spotter didn't know i was only going to 5's, asked how many (thought he realized from first set) and he said one more, then told me "good 6" lol. hard, keeping form tight makes weight easier.

Deads:
45x2x5
95x5
135x3
155x2
185x1
205x1
225x5

Felt back round on fourth so i took a second after i put it down to re adjust for better form, jesus i thought i was going to blow a blood vessel... only 10lb advances now.


i loved my workout. PR's set every time really does boost my morale.


i realize how terrible some peoples form can get, kids doing half squats(patient kids tho, waited for me to be done), people doing hang clean+press using all arm to get up instead of hip drive. people benching with a bounce, and another person doing curls on the only squat rack.

Coke
01-31-2008, 05:56 AM
Good job on the big three movements man.

killxswitch
01-31-2008, 10:23 PM
Way to stick with it, everything's moving up.

andrewnp
02-01-2008, 02:40 PM
2008 02 01

Squat:
45x2x5
85x5
115x3
135x2
155x1
175x3x5

I need to do box squats or something. out of the hole these are hard, focusing more and more on keeping knees out. i am evening it all out tho, slowly. fullsquats might have to stop.. may have to just go to parallel.

OH Press:
45x2x5
65x5
75x3
90x2
100x4 100x2

I went dead. I am pretty sure shoulders were just fatigued from heavy DL's and heavy bench. may start stepping bench by only 2.5 a workout.. need to find a way to make 1.25weights tho.

Power Cleans:
45x2x5
65x5
85x3
95x3x5

Coach Rippetoe really spotted it when he said your hands get tired. focused on form, more on the jump this time. i can't seem to rack these. my biceps are too big, and my fingers are too short. damn it.


Very discouraged by this workout. but its just another step forward... i realize that today in the gym i probably looked stupid. i need to eat alot and recover this weekend. going to eat and take a nap and then go out later on...


i also realized the squat rack is a bit sideways in the mirror. going to complain on monday. haha

killxswitch
02-01-2008, 05:11 PM
Buy some big washers for increasing by 2.5 lbs. A guy I know did that when he was going through this program.

andrewnp
02-04-2008, 08:27 PM
2008 02 04
Squat:
45x2x5
95x5
135x2
155x1
175x3x5

Did not increase weight to see if it would help with motion, it did. More comfortable squatting now out of the hole. adding weight next time.

Bench:
45x2x5
85x5
105x2
135x1
150x4 Needed help on last
145x2x5 Lost form and let it drift towards neck, mad.

Mad at myself. let form slip. friend sorta psyched me out too. lol

Deads<3
45x2x5
95x5
135x3
185x2
235x5

First 3 were solid, stopped before 4&5 to adjust grip both times, needed a breath. Even tho these progress, they make me feel like a freak when i see myself in the mirror... a group of curl jocks were watching me do them


Met a guy today at the gym, squatted with him a few times. He is doing Ripps, opposite weeks as me tho. Nice dude, 190Full squats. i will be there next week. Also my friend that just joined was there... poor soul doing hack squats on the machine and leg presses... i tried to tell him no but he is convinved suqats suck because of the smith machine... ohno

OGROK
02-05-2008, 12:46 AM
A couple things:

-You do not take any breaks between reps on deadlifts. If you have to stop for longer than just what it takes to reset your form, practice some self-discipline and end the set and then go down in weight next time you are in the gym. You slam the weight to the ground just long enough for it to de-weight and then you are pulling again (don't bounce).

-There are two main variations of the back squat. For the most part, you are either doing olympic squats or powerlifter squats. If you are a bodybuilder, deep olympic squats are generally considered to be the king. If you are a powerlifter, do powerlifting-style squats. Rippetoe favors the latter, but he doesn't give a crap about bodybuilding, so take that into consideration. Rotating them is also good, but not while you are on this routine.

-Never accept assistance (cheating) from your spotters on any exercise. They are just there to make sure you don't kill yourself.

-Make sure your back is not rounding at the bottom of your squat.

-Get your diet down. This is the most important thing of all.

-Go down 20-30lbs when your form goes to **** and then work your way back up.

andrewnp
02-06-2008, 08:53 PM
2008 02 06
Reduced weight, focused form.

Squat
45x2x5
85x5
105x3
135x2
155x3x5

A little wider stance, did my best to stop at parallel and keep knees back.

Press
45x2x5
65x5
75x3
85x3x5

Little lean on the last 2 of the last set, no knee assistance tho.

PowerCleans
TOO DAMN TECHNICAL
45x2x5
65x5
85x3
105x5 105x3
45x alot

Shoulder started to bother me, realize its because i wasn't totally racking on tips of finger and the weight was coming down and putting pressure on my shoulder. I dropped the weight right off and persisted to practice my racking.. its to the point where my ring fingers have to be on the circle.

This big guy(not muscular big) asked to use the squat rack, so i let him after my OH press'. He was doing curls with two teenagers(boy/girl) and put 4 10's on each side, and arched his back so hard he could of done a bridge. He then came over to me while i was doing my power cleans and tried to coach me on form, he totally skipped the hip drive, and persisted to tell me to use dumbells because wrist control was hardest part of the exercise.


I feel weak. so weak. i am getting discouraged... should i have a deload week? i haven't had one in a few months.

andrewnp
02-08-2008, 07:59 PM
2008 02 08
Squat
45x2x5
85x5
105x3
125x2
145x1
160x3x5

Wider stance, feels better. I realize this is where i feel comfortable. and its hard.

Bench:
45x2x5
85x5
105x3
120x2
135x3x5

Dropped weight, going to make 1.25lb weights to raise by 2.5's instead of 5.

Deads:
45x2x5
95x5
135x3
155x2
185x1
205x5

I might have to go wider stance. these are hard being so tall. keeping chest up=hard, traps weak? hmm

loved it. dad locked keys in his truck after workout tho (thank god i brought my shake with me). waited for about an hour and 15. talked to the girl that works there the whole time tho, she's nice, shared a few laughs.

andrewnp
02-13-2008, 07:14 PM
2008 02 13
Squat:
45x2x5
95x5
105x3
135x2
160x3x5

not that hard, my heads not in the game tho.

Bench:
45x2x5
85x5
100x3
120x2
137.5(roughly) x3x5

was tough, better, tighter form. used 2 sets of clips instead of 1 (estimate them to be a lb each)


Deads:
45x2x5
95x5
135x3
175x2
195x1
215x4

i'm not in the game lately. i dont know what it is. i can't get a lock on.


i can't totally focus, on ANYTHING in life anymore. i am about to start taking caffeine for more energy, i am not as pumped up mentally as i used to be. guess this is what happens when you are just fatigued.

andrewnp
02-15-2008, 08:17 PM
2008 02 15
Squat:
45x2x5
95x5
115x3
135x2
145x1
165x3x5

Wider stance=love. heels a little past shoulder width. mid/low back bar position.

OH Press:
45x2x5
65x5
75x3
90x3x5

Were good, realized why they are so hard sometimes, i was not in a straight line, and i deloaded on my chest. not deloading anymore.

Power Clean
45x2x5
65x5
85x3
95x2
105x2
95x3x5

105 was too heavy, and my grip needs a little work(racking on left arm, i always hit a bone in my hand instead of landing on delt), everything else is coming together well.


good music is the difference between a good training session and a bad one.

Coke
02-16-2008, 08:09 AM
Fine job dude, clearly in a good groove up in here.

andrewnp
02-18-2008, 07:56 PM
2008 02 18
Squat:
45x2x5
95x5
115x3
140x2
155x1
170x3x5

towards the end of the second and third set i realize i rise hips a ltitle fast and GM..so mid squat i stop rising hips and correct back then proceed with squat. 170 is always where the bar actually feels heavy.

Bench:
45x2x5
85x5
105x3
115x2
125x1
140x3x5

Learned how to get angry today before i bench, and keep form super tight. these went up easy. could of done 142.5.

Deads:
45x2x5
115x5
145x3
175x2
205x1
225x5

Only going by 5's for now, these are starting to hurt. but they get me so pumped up, lighter weights i barely feel, when i get to 3rd warmup, i love it.

Dips:
-25BW
2x7


slipknot-wait and bleed was pretty much my workout anthem today, played it every working set.

andrewnp
02-20-2008, 05:19 PM
2008 02 20
Squat:
45x2x5
95x5
115x3
140x2
155x1
175x3x5

Why does my form break down after 170lbs. damnit

Press:

45x2x5
65x5
75x3
85x2
95x3x5

Third set was easier than second, more pumped for it?

Power Clean:
45x2x5
65x5
85x3
100x3x5

Hard, 3rd set 4th rep's rack, but made 5th smoothly.


Arm hurts, idk. hard to break past these barriers.

Coke
02-21-2008, 05:46 AM
Nice stuff, hanging tough real well with the plan.

andrewnp
02-21-2008, 03:11 PM
thank you.

making my own 1.25lb weights right now, stole 1.25's from my school gym, for some reason there are about 5 pairs of them?

going to buy collars and ziptie the weights on, so i can use regular collars, or collars with 1.25's on each! perfect addition of 2.5lbs!

maybe just double ziptie them to add them onto the bar, whichever.

andrewnp
02-25-2008, 08:20 PM
2008 02 25
Squat:
45x2x5
95x5
115x3
145x2
155x1
180x3x5

watched sensei's videos, thinking "head before hips" and going up evenly. getting pumped before them

Press:
45x2x5
65x5
75x3
85x2
95x1
97.5~ x5 x5 x3

Couldn't get past it.

Powercleans:
45x2x5
65x5
75x3
85x2
95x1
105x3x5

These are hard, but oddly enough personal experience and learning how my body works has gotten me much better form than first time. i remember allthe little triggers, 12-15inches feet, arch back, elbows locked, up,hip+shrug,swing elbows, rack. gets me some odd stares too.

Pull Ups

-25BW x5

right anterior delt has a bruise on it from last week, its sore.

good session. couldn't get to gym friday, no ride and was exhausted from sleedding and shoveling. no excuses anymore, i have alot of people that go that can give me a ride now.

andrewnp
02-27-2008, 09:05 PM
2008 02 27
Went to gym at like 7:30, ate by 5. didn't think it was right to eat a meal again at like 7, so i didn't.. bad idea a little bit.

Squat:
45x2x5
95x5
115x3
135x2
155x1
170x1
185x3x5

Last 2 of the 3rd set got progressively more of a GM. i dont think the bar is low enough on my back for how wide my stance is... will correct it friday, feel it out more.

Bench Press:
45x2x5
85x5
105x3
115x2
135x1
145x3x5

Even tho squats were hard and i thought my right delt would hurt, i got them done well. knew i could take the 5lb jump.

Deads:
45x2x5
115x5
155x3
185x2
205x1
230x5

Palms towards me for all warmup sets, forearms were a little sore. Alternate palm for working set, i know my upper back rounds a bit.. but i lock them out correctly, still okay?


can't find good music. slipknot lost tis heavy beat to me, rise against was good... towards end of workout i realized its not the music, its how you relate and focus.. so rise against "like the angel" got me pumped for deads

andrewnp
02-29-2008, 09:23 PM
2008 02 29
Had to do a fast workout today, didn't do maxes because for some reason my body is aching.


Squat:
45x2x5
95x5
115x3
135x2
145x1
155x3x5

These were easy for the most part. 1.5-2M rests between, added some difficulty.

OHPRESS:
45x2x5
65x5
75x3
85x3x5

Good, worked on stability, did them a bit slower.

PowerClean:
45x2x5
65x5
85x3
95x3x5

These put a hurtin on me, hit me right where i was aching... still can't get the jump down perfect... i always end up going up on my heels instead of my toes?

andrewnp
03-03-2008, 08:33 PM
2008 03 03
Squat:
45x2x5
95x5
115x3
135x2
155x1
175x1
190x3 [5/5/4]

GM'd TOTALLY out of the last one.

Bench:
45x2x5
85x5
105x3
115x2
135x1
147.5x3 [5/4/4]

No energy.

Deads:
45x2x5
135x5
155x3
175x2
195x1
210x1
235x5

Best form i've had in a while, locked out proper as hell. D E A D after these.



no energy. i blame myself, didn't get milk last night to make a shake for breakfast. ****ty nutrition through the day.. going to eat even MORE like an ox for the next few days...

if i dont see a good improvement in stamina by the end of this week, taking a de-load week and most likely cutting (for a fundraiser called 'the march of dimes' my school participates in....5mile walk/jog)

then after the march of dimes(late april) i will continue clean bulking through summer with cardio mixed in until i go to basic training in september.

andrewnp
03-12-2008, 10:09 PM
took my week

2008 03 10
Squat:
45x2x5
95x5
115x3
135x2
155x1
175x3x5

Bench:
45x2x5
85x5
105x3
115x2
130x1
140x3x5

Deads:
45x2x5
115x5
145x3
165x2
185x1
215x5



2008 03 12
Squat:
45x2x5
95x5
115x3
135x2
155x1
180x3x5

OH Press:
45x2x5
65x5
75x3
80x2
90x5
85x2x5

Right shoulder hurt too bad at 90.

PowerClean
45x2x5
65x5
85x3
90x2
100x3x5

Jorge Sanchez
03-15-2008, 05:18 PM
You're making some solid progress in here. Keep up the good work.