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View Full Version : Back into training and using rippetoe



jasmartini
04-27-2008, 04:49 AM
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Hello, i'm back training after about a year out , i thoguht i would2 start doing the rippetoe work out. I'm about 186lbs. Ive never done squats / deadlifts much before now


Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Dips
knee raises

Workout B
3x5 Squat
3x5 Standing Military Press
3x5 Pendlay Bent Over Rows (or Power Cleans)
chin ups

my goals are to
squat 5x225
bench 5x225
deadlift 5x300

starting pic
http://img516.imageshack.us/img516/465/photo0006cb6.jpg

jasmartini
04-27-2008, 04:50 AM
Day 1 27/04/2008

Workout A
3x5 squat 60kg / 132lbs
3x5 Bench flat 77.5kg / 170lbs
1x5 Dead lift 100kg / 220lbs
Dips 2x15

This was a good first workout for myself and i made sure i warmed up before the lfits. The deadlift seemed quite easy but i wanted to concentrate on my form. There is no dippnig belt so i cant do weighted dips, is there another way of doing them?

jasmartini
04-27-2008, 04:53 AM
will i need todo any abs work?

Jorge Sanchez
04-27-2008, 07:53 AM
It looks like you are where I was about two months ago. I usually do three sets of abs after workout B and three sets of hyperextensions after workout A.

You can do bench dips and place some plates on your lap, if you don't have a dip belt. You can also hold a dumbell between your feet up to a point, but the weight will eventually get to be too much.

Good luck.

jasmartini
04-29-2008, 12:58 PM
29/04/2008

Workout B

3x5 squat 65kg / 143lbs
3x5 standing military press 50kg / 110lbs
3x5 power cleans 50kg / 110lbs
4 chins

It went well in the gym today. A man in the gym was helping me with my squats, he sorted out my form and gave some good adive about training and supllements. i'm gonna get some protein tomorrow and hope to see alot progress. The guy said i should try to hold the bar more on the delts, which i found hard because im not that supple. so i was practicing with the broom ;).
Im hoping that as this is my first week ever of squats i should make some good gains over next few months

Jorge Sanchez
04-29-2008, 01:11 PM
Glad to hear everything went well. You should check out Sensei's Squat Rx for form help on your squat. They`re really informative.

I'm looking forward to seeing your progress.

jasmartini
04-29-2008, 01:34 PM
wow , i hope my power cleans are ok

jasmartini
04-30-2008, 08:58 AM
went and got myself some protein, im really getting into this again ;)

jasmartini
05-01-2008, 04:42 AM
01/05/2008

Workout A
3x5 squat 70kg / 154lbs
3x5 Bench flat 80kg / 176lbs
1x5 Dead lift 110kg / 242lb
Dips 2x15
knee raises 2x12

A good workout and already seeing an improvement from start of the week. Im taking 2 protein shakes on days i train now and 1 on days i dont.

Im have afew issues though;

1. This is only the 4 time in my life i have done a set of squats. My squat form is getting better however i cant get it in the lower position on delts, is this really that important? A guy in the gym said i will never be able to lift heavy weights in the high position. Would buying a broom handle and trying to get into the lower position everyday help me become more supple.

2. On my dead lift it seems my back starts to round whatever weight i lift. its not rounding much, just a little bit towards the shoulders, i know this is bad. Any suggestions. But i think im gonna keep lifting light weights until i can get the form right, with 242 on dead, i can lift more but worried about my back.

any advice is gladly appreciated

Jorge Sanchez
05-01-2008, 08:18 AM
Glad to see the weight is increasing.

1. You can lift heavy weight with a high-bar squat -- if you don't think Oly-lifters can back squat a ton, you're just plain wrong -- but many prefer a low bar squat. Check out Sensei's SquatRx videos (you can search them on the site or on youtube). They will help you immensely with your squat form, and he has one specifically on high bar and low bar placement.

Are you going to parallel or below on your squats?

2. As long as you keep your lower back rigid you shouldn't be putting yourself at risk of injury. That being said, I can't see what you are doing in the gym and you are just learning so I would focus on perfect form before weight.

If you post a video of your squat and deadlift in the Members pics and videos section people can give you specific form advice.

Do you own Rippetoe's book? If not, you should buy it and read it. There is lots of good information in there about how to properly execute these lifts.

jasmartini
05-01-2008, 08:31 AM
1. yer i checked the sensi video, it helped abit , i suppose its becaise im only starting to proper squat age 24 and my muscles are not used to it, im just gonna keep going with the high squat, i think i just need to practice , my squat is low compared to my other lifts , so i will work on it,
i squat ot the parallel position, the weight is secure and comfortable in the high position,

2. its only the top of the back thats arching, i think im gonna go bent rows aswell to help me with posture.

my goals are to
squat 5x225
bench 5x225
deadlift 5x350

I downloaded the rippetoe book and geting through it.
cheers for the advice

jasmartini
05-02-2008, 12:13 PM
02/05/2008

Workout B

3x5 squat 75kg / 165lbs
3x5 standing military press 52.5kg / 115lbs
3x5 power cleans 52.5kg / 115lbs
5 chins

Really happy with today , i didnt have a rest day but it seemed ok , i got 2 days off now. Really happy with my gains in 1st week. wow im really bad at chin ups!

jasmartini
05-02-2008, 01:32 PM
i know im techically a noob, but is it usuall to see gains like that?

Jorge Sanchez
05-02-2008, 02:49 PM
Yes, it is normal when you're just starting. I would suggest slowing down the progress, though. I know you want to move big weight but having squatted only a handful of times, I doubt your form is on point. You don't want to hurt yourself. Form before weight.

jasmartini
05-02-2008, 03:14 PM
im really enjoying tihs routine, learning new lifts and stuff, and not doing curls and dumbell work , i always hated dumbels. Yer , i think i will take it slow, luckily i have a training pal and we alway do the big lifts together to watch form, thats for the advice, my chins are crap , but i will just see how i get on over the weeks. oh yeah , im taking 2 protein shakes a day to help ;)

thanks for the advice

jasmartini
05-04-2008, 12:44 PM
04/05/2008
Workout A
3x5 squat 80kg / 176lbs
3x5 Bench flat 82.5kg / 182lbs 1 rep at 225
1x5 Dead lift 110kg / 242lb

Another good workout. Im hitting the soy protein but im about to change to wrey. Im starting to get mroe supple aswell

jasmartini
05-05-2008, 07:07 AM
cycled 28 miles
3x20 push ups
3x20 ab crunches

jasmartini
05-06-2008, 11:40 AM
06/05/2008
Workout B
3x5 squat 85kg / 187lbs (this is weight im sticking at for a while)
3x5 standing military press 55kg / 121lbs
3x5 Bent Rows 52.5kg / 115lbs
5 chins
Happy with this, although i have lost 2 pounds over last 2 weeks.
Im sticking at squating this weight for the moment.

Jorge Sanchez
05-06-2008, 05:03 PM
Looking good in here.

jasmartini
05-07-2008, 09:43 AM
rest day
cycled 18 miles in 60mins,
5x20 ab crunches
5x20 Press ups
3x15 decline press ups
3x6 chins

Auburn
05-07-2008, 11:20 AM
Im sticking at squating this weight for the moment.

Any particular reason you're sticking at the same weight instead of making smaller increases?

jasmartini
05-08-2008, 12:10 PM
Wow what a work out,
08/05/2008
I went into the gym feeling abit tired and couldnt really be bothered but by the end i didnt wanna leave. There was a collegue of mine in the gym, a short guy who ive seen squating 250kg/ 550lbs. I thought i would ask him to look at my form. He watched me squat 85kg/ 187lb x 5 reps. He said my form was spot on (thanks to you guys :). he then loaded the bar to 105kg/ 231lb and got me squat it as many times as i could. I managed 2 reps easily enough, which i was happy with considering ive only been squating for 2 weeks. Also i added to my bench press and deadlift. Ive always had naturally strong legs, runs in my familiy. The guy gave me a lecture about how i need creatatine and more supplements but i took it with a pinch of salt because i seem to be doing fine without it.

Workout A
3x5 squat 85kg / 187lbs (2 reps 105kg/ 231lb)
3x5 Bench flat 85kg / 187lbs
1x5 Dead lift 115kg / 253lb
30mins of boxing sparring (so knackered)

sorry about all the kg lb conversion i live in uk


MY goals seem really achieveable, i didnt think i would progress this quick

jasmartini
05-08-2008, 12:33 PM
Any particular reason you're sticking at the same weight instead of making smaller increases?

i guess im not any more , lol it didnt last long

Jorge Sanchez
05-08-2008, 05:29 PM
I'm glad to hear your squats are looking good. You're real strong for a beginner. I think this routine is really going to take you places.

jasmartini
05-09-2008, 01:25 AM
I'm glad to hear your squats are looking good. You're real strong for a beginner. I think this routine is really going to take you places.

It runs in my family, on my dads side theres loads of rugby players and on my mums caribbean side they are also freakishly strong. I'm loving this worout though. I love the fact theres no pissing around with dumbells or isolation work. cheers for you comments

J

jasmartini
05-10-2008, 01:23 PM
Workout B
3x5 squat 90kg / 198lb
3x5 standing military press 55kg / 121lbs
3x5 Bent Rows 52.5kg / 115lbs
1 rep Clean and jerk - 67.5kg / 148lbs
6 chins

Another good workout, my squat has now overtaken my bench. happy happy happy

Jorge Sanchez
05-10-2008, 01:40 PM
Still making good progress. Nice work, buddy.

jasmartini
05-10-2008, 02:12 PM
Still making good progress. Nice work, buddy.

yer it all good, im quite lucky with my progress i guess

jasmartini
05-11-2008, 12:16 PM
I got bored on a rest day and wandered over to the gym to fill some time. I decided to see what my max deadlift was
Deadlift
3 reps 60kg / 132lbs
3 reps 100kg / 220lbs
3 reps 120kg / 264lbs
1 rep 140kg / 308lbs

Another good day getting the job donE!

jasmartini
05-12-2008, 01:49 PM
Back in the gym once again on my lunch break,
3x5 squat 90kg/ 198lbs
3x5 Bench flat 85kg / 187lbs
1x5 Dead lift 120kg / 264lbs (the deadlift grip starting to slip, i still use the overhand grip) time to start using the proper grip)

Jorge Sanchez
05-12-2008, 05:39 PM
Switch to a mixed grip and get yourself some chalk. That will help your grip tons.

Another good session.

jasmartini
05-13-2008, 10:15 AM
added a photo so every1 can see what i look like

http://www.wannabebigforums.com/image.php?u=16313&dateline=1210695080&type=profile

killxswitch
05-14-2008, 11:27 AM
You're doing great for having just started.

Also, if you want to continue to strengthen your grip you can use double overhand grip for your warmup sets and then switch to over/under for your working sets.

If you pulled 120kg for 5 reps with double overhand you either have great grip strength relative to the rest of you or you are going shock yourself with how much you can lift with over/under grip. I went from deadlifting 250 lbs double overhand to 315 over/under.

jasmartini
05-14-2008, 12:53 PM
You're doing great for having just started.

Also, if you want to continue to strengthen your grip you can use double overhand grip for your warmup sets and then switch to over/under for your working sets.

If you pulled 120kg for 5 reps with double overhand you either have great grip strength relative to the rest of you or you are going shock yourself with how much you can lift with over/under grip. I went from deadlifting 250 lbs double overhand to 315 over/under.

i do have good grip strength, when i squeeze the scales it goes to 170lbs, i dunno if thats good but it more than my mates can do. I'm gonna start doing over/under and i let you guy know how i get on. I never really done proper squating or deadlift so im very pleased. part of me thinks maybe i should lift with a belt and gloves, but i dont have any trouble and i dont comprimise from.

jasmartini
05-14-2008, 12:58 PM
I thought i would mix it up abit today.Really enjoyed this workout today, my shirt was soaked and the sweat pooring off my face.
3x5 squat 92.5kg/ 198lbs
1x3 squat 100kg / 220lbs
1x2 squat 105kg / 231lbs
3x6 seated barbell 55kg / 121lbs (too light i managed 6 reps on each set)
3x5 bent row 55kg/ 121lbs
1 rep clean , 110lbs / 121lbs / 132lbs / 143lbs / 148lbs
20mins punch bag work.

jasmartini
05-15-2008, 01:51 PM
3x5 squat 92.5kg /198lbs
3x5 bench 87.5kg/ 192lbs (an increase but only 4 reps on last set)
1x5 incline bench 70kg / 154lbs
1x5 deadlift 125kg / 275lbs (instant inprovement from over/under grip , i could lift more)
6 chins (this sucks)
I think i might have set my goals too low. getting the job done and enjoying it, cheers guys for advising me about the grip. On deadlift it made it alot easier. Why do my chins sucks i weight 182lbs and can only do 6 chins :(

jasmartini
05-17-2008, 06:14 AM
3x5 squat 92.5kg/ 198lbs
3x5 military press 57.5kg / 126lbs
3x5 bent rows 55kg /121lbs
good good ;), i bought a belt after training, not sure if im gonna use it though.

Jorge Sanchez
05-17-2008, 06:41 AM
Chins have been sucking for me too lately. Just work keep working on them. Try adding some weight and doing some heavy negatives.

killxswitch
05-17-2008, 08:52 AM
Nice military press! Other stuff looks like it's on it's way up too

jasmartini
05-18-2008, 09:13 AM
3x5 squat 95kg / 209lbs
3x5 bench 87.5kg / 192lbs
1 rep bench 100kg /220lbs
1x5reps Deadlift 130kg / 286lbs
good good, even im impressed

Jorge Sanchez
05-18-2008, 11:32 AM
Dude, slow down. You're making me look bad. ;)

Good work!

jasmartini
05-18-2008, 12:04 PM
Dude, slow down. You're making me look bad. ;)

Good work!

Theres more too come , lol, im dangerously close to my goals already

killxswitch
05-18-2008, 01:05 PM
Time for some new goals. Didn't you mention you used to lift? It would appear you are unlocking some strength you developed previously.

jasmartini
05-18-2008, 01:20 PM
Time for some new goals. Didn't you mention you used to lift? It would appear you are unlocking some strength you developed previously.

yer i lifter a couple of years ago and got bored quick lol, i used to be about 250 lbs and got down to 180 in six months withuot lifting and lost most of my strength.

jasmartini
05-21-2008, 12:56 PM
3x5 squat 100kg / 220lbs
3x5 military 60kg / 132lbs
3x5 bent rows 55kg / 121lbs
good workout , really worked up a sweat, and guess what, ive achieved my squating goal

killxswitch
05-21-2008, 01:29 PM
Time for a new squat goal, good job.

Jorge Sanchez
05-21-2008, 01:39 PM
Nice work. You're going to be a beast in no time if you keep this pace up.

jasmartini
05-22-2008, 01:00 PM
3x5 squats 100kg / 220lbs
2reps squat 110kg/ 242lbs
Bench 2 x4reps 90kg /198lbs
bench 2x 10 reps 60kg / 132lbs
1x5 deadlift 130kg / 286lbs

Jorge Sanchez
05-22-2008, 01:03 PM
Nice workout. Are you doing any warm up sets before you jump into your working weights?

jasmartini
05-23-2008, 01:08 AM
Nice workout. Are you doing any warm up sets before you jump into your working weights?

yer i start with the bar on every exercise, i usually do about 3 or 4 warm up sets going up in 10 or 20kg incriments.

Jorge Sanchez
05-23-2008, 07:41 AM
Sounds like you've got the right idea. Keep up the good work.

jasmartini
05-24-2008, 02:27 PM
evening, i decided to alter the workout a little, see below

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Dips
2x8 decline situps with dumbell

Workout B
3x5 Squat
3x5 Standing Military Press
3x5 Pendlay Bent Over Rows (or Power Cleans)
3x5 EZ curl bar
2x8 decline situps with dumbell



Today in gym was workout B

Squat
5x20kg
5x60kg
3 sets 5x100kg

Seated military (beacuse the ceiling is too low ;)
5x20kg
5x40kg
3 sets 5x62.5kg

Bent rows
5x20kg
5x40kg
3 sets 5x55kg

EZ curl
5x20kg + bar
3 sets 5x30kg + bar

Decline situps
2 set 8x20kg dumbell


Enjoyed this , i added a tiny bit of bicep work to the program and abit of abs work.

jasmartini
05-27-2008, 11:25 AM
Squat
5xbar
5x60kg
5x100kg, 5x100kg, 5x100kg

Bench press flat
5xbar
5x60kg
5x80kg
5x90kg, 4x90kg, 4x90kg
2x100kg

Deadlift
5x60kg
5x100kg
5x120kg
5x132.5kg

Chin ups 2x8
Increases in bold , still really enjoying it,

Jorge Sanchez
05-27-2008, 05:17 PM
Nice work in here.

jasmartini
05-30-2008, 04:00 PM
squat
5xbar
5x60kg
5x100kg, 5x100kg, 5x100kg

Seated military press
5xbar
5x40kg
5x65kg, 5x65kg, 5x65kg

Power clean
3x60kg, 3x65kg, 1x70kg

EZ curls biceps
5x30kg, 5x30kg, 5x30kg (plus weight of bar)

jasmartini
06-05-2008, 07:51 AM
Squat
5xbar
5x60kg
5x100kg, 5x100kg, 5x102.5kg

Bench press flat
5xbar
5x60kg
5x80kg
5x90kg, 5x90kg, 3x90kg

Deadlift
5x65kg
5x105kg
5x125kg
3x135kg

killxswitch
06-05-2008, 09:32 AM
Your lifts are really progressing well, keep at it.

Jorge Sanchez
06-05-2008, 09:45 AM
Dude, you're slacking. Hit the gym more often. Nice progress, regardless.

jasmartini
06-05-2008, 09:57 AM
Dude, you're slacking. Hit the gym more often. Nice progress, regardless.

Yer i had a lazy week, been taking some women out and had less free time ;)