YS Journal made by Mark Rippetoe

[young_squatter7]

Here is my new journal, I talked to Mark Rippetoe over the phone and he gave me a good routine to put on mass. Here it is,

1. Squat 3x5

Bench Press 3x5

Deadlift/Power Clean (alternate the two) 5x5 pyramid up for deadlifts, 5x3 for powercleans

And 2. Squat 3x5

Press 3x5

Reverse hypers or Glute/hams 3x8-12

Chins 3x*

This has you deadlifting or cleaning every 5th workout.

I will alternate the workouts MWF.

[young_squatter7]

Week1 Monday Weight:160

Squats
95x5
135x5
165x2
205x5
205x5
205x5.....PR

Military Press
45x5
55x5
65x2
77.5x5
77.5x5
77.5x5....PR

Chin Ups
BWX5
BWX4
BWX4..... These are PR
BWx3
BWx2

Weighted Hyperextensions
75x8
75x8
75x8.... PR

Duration:55 Minutes

Awesome workout today, I was kinda of suprised because I weighed the same as last week but still made PR on everything which is awesome. My leg was still hurting on squats. But I felt really strong today even though I havent gained a lb. I am working on increasing my calories from 2950 to 3400-3500 on workout days, 3000 on cardio days, and 2800 on non workout days. And see how that goes.
__________________

[Sidior]

routine looks awesome man, looking forward to following this journal

[Sidior]

oh ya gl with your goals!

[young_squatter7]

Thanks man

[young_squatter7]

Week2 Wed


Squats
95x5
135x5
165x2
210x5
210x5
210x5....PR

Bench Press
45x5
65x5
100x3
115x2
137.5x5....PR
137.5x4
137.5x3

Deadlifts
135x5
165x5
195x5
225x2
250x5....PR

Duration 55 minutes

Good and bad workout today, The good part is I got a PR on each lift, The bad part is my leg is done with, it just kills me everytime I squat, the only time it hurts is when I squat, its the top of my leg, its not my quad but the top of the leg. It hurts like a monther trucker and this time it hurt even worse. If feels like its going to tear, So what do you guys recommend I do? Take a week off from squats and continue with deadlifts and everything else and see if the leg heals in a week, or do you think I should just work through it? Because I know I can, but Im just scared of it not getting better because I dont give it time to heal? Im just afraid if I take time off for the squat that the weight I can handle for it will go down, and I dont want that.

[young_squatter7]

Cardio: Elipitical
Time: 30 Minutes
Distance:3.45 miles
Calories: 430

Stretching for my leg.


My leg was really sore this morning, I no that I did more damage to it then I should have by lifting on it when it was hurt. The cardio made it suprisingly feel a lot better, dont know why but it did. Now I am just trying to find out what my workout tomorrow and next week is going to look like without legs.

[briancurran01]

from your other thread where you were pointing in that diagram...it looked like it was pointing to your groin. if that is the case you need to be careful so you dont tear it

edit: forgot what i just said it was to high to be your groin

[TTT]

Rest. Don't risk a serious injury - it's not worth it. You can choose to be out of the game now for a week or two, or you can choose to be out for a few months.

[young_squatter7]

Thanks guys,

Yeah im taking next week off of legs so that my leg recovers, I will be stretching it through out the week to try and make it better.

I hope by monday november 15 I will be able to squat again.

[f=ma]

hey man

do bodyweight squats hurt or only once you hit a certain weight on the barbell?

[young_squatter7]

hey man

do bodyweight squats hurt or only once you hit a certain weight on the barbell?

Bodyweight squats dont hurt, It just makes it so I can feel that I do have pain there, But when I do put weights on it just brings the pain out full throttle.

[f=ma]

damn bro, i don't even know how to go about addressing that. have you seen a physical therapist or had any imaging work done to see what the cause problem is?

moving your body weight around shouldnt cause pain i dont think

[young_squatter7]

damn bro, i don't even know how to go about addressing that. have you seen a physical therapist or had any imaging work done to see what the cause problem is?

moving your body weight around shouldnt cause pain i dont think

Yeah I know, Ive had this type of problem a few years go from playing football, I just hope it recovers in a week so I can get right back into squatting.

[young_squatter7]

Barbell Rows
75x5
85x5
95x2
110x5
110x5
110x5....PR

Military Press
45x5
55x5
65x2
80x5
80x5
80x5....PR

Weighted Hyperextensions
77.5x8
77.5x8
77.5x8....PR

Close Grip Bench Press
107.5x6....PR
107.5x6
107.5x5

Lat Pulldown
80x10
80x8
80x8

Duration: 58 Minutes

Great workout today, Military Press was heavy but I get into a good mind set and set PR. I didnt do chins today because after barbell rows my biceps were fatigued so I tried chins and could not do them so I replaced them with lat pulldowns. The weighted Hypers were pretty heavy also, I barley got all three sets for 8 reps but I did and my back felt really tight after. But good workout.

[young_squatter7]

11/7/05

Week3 Monday Weight:162 lbs


Bench Press
45x5
65x5
100x3
115x2
137.5x5
137.5x5
137.5x3
.....PR last week I only got one set of 5 this week I got 2.

Barbell Rows
75x5
85x5
95x2
112.5x5
112.5x5
112.5x5.....PR

Deadlifts
135x5
165x5
195x5
225x2
255x5....PR

Dumbell Press
50x8
45x7
45x6

Duration:49 Minutes

Overall this was a good workout, My bench press still sucks, for some reason it is my hardest lift to get up, I dont know why. Barbell Rows felt great in the back, when I do these my body does go up like 5 degrees which I hope is ok. Deadlifts were awesome, Im so glad I got 255, and it felt light, These did make my leg a little sore so I might no do them friday because I cant have anything make my leg sore. On Dumbell presses I used a less weight then usual because my body is not use to the movement anymore, and also I layed my notebook and pen under where I was doing these and I dropped the weight on the pen and it blew up, INK went everywhere, So I tried to hurry up and clean it up but it was stained, so I just played it cool.

[young_squatter7]

Cardio:
Treadmill
5 minutes at 5 mph
12 minutes at 7 mph
8 minutes at 5.5 mph

Distance: 2.50 Miles

Calories burned: 300

[young_squatter7]

Squats
95x5 Not hurting yet
115x5 still feeling pretty good
165x2 Ok maybe I can go heavy
215x1 OUCH IM DONE!!!

Military Press
45x5
55x5
65x2
85x5
85x5
85x5....PR (5LB PR)

Weighted Hyperextensions (45 second rest between sets)
80x8......PR
80x7
80x6

CGBP
110x6....PR
110x5
110x6.... THESE WERE EASY FOR SOME REASON

Duration: 1 hour

My leg was not sour this morning so I decided to try squats, I felt really good on the warm up sets, but right when I went heavy the sorness came right back so I stopped right there, I didnt want to agravate it. I wont be squatting again until next saturday and I hope by then that I am fully healed, that will be 17 days off of squats, I hope that I dont lose anything on my squat or legs, that will depress me greatly. CGBP felt light, my triceps are really coming up. It felt like I could get 115x6 but didnt want to push it today, I am just trying to take it easy this week.