The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member jasmartini's Avatar
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    Back into training and using rippetoe

    --------------------------------------------------------------------------------

    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
    Last edited by jasmartini; 05-14-2008 at 01:06 PM.

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  3. #2
    Wannabebig Member jasmartini's Avatar
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    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?
    Last edited by jasmartini; 05-01-2008 at 04:45 AM.

  4. #3
    Wannabebig Member jasmartini's Avatar
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    will i need todo any abs work?

  5. #4
    Senior Member Jorge Sanchez's Avatar
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    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.

  6. #5
    Wannabebig Member jasmartini's Avatar
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    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
    Last edited by jasmartini; 05-01-2008 at 04:45 AM.

  7. #6
    Senior Member Jorge Sanchez's Avatar
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    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.

  8. #7
    Wannabebig Member jasmartini's Avatar
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    wow , i hope my power cleans are ok

  9. #8
    Wannabebig Member jasmartini's Avatar
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    went and got myself some protein, im really getting into this again

  10. #9
    Wannabebig Member jasmartini's Avatar
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    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
    Last edited by jasmartini; 05-01-2008 at 04:46 AM.

  11. #10
    Senior Member Jorge Sanchez's Avatar
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    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.

  12. #11
    Wannabebig Member jasmartini's Avatar
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    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
    Last edited by jasmartini; 05-01-2008 at 08:33 AM.

  13. #12
    Wannabebig Member jasmartini's Avatar
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    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!
    Last edited by jasmartini; 05-02-2008 at 01:24 PM.

  14. #13
    Wannabebig Member jasmartini's Avatar
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    i know im techically a noob, but is it usuall to see gains like that?
    Last edited by jasmartini; 05-02-2008 at 01:47 PM.

  15. #14
    Senior Member Jorge Sanchez's Avatar
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    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.

  16. #15
    Wannabebig Member jasmartini's Avatar
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    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

  17. #16
    Wannabebig Member jasmartini's Avatar
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    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
    Last edited by jasmartini; 05-04-2008 at 02:06 PM.

  18. #17
    Wannabebig Member jasmartini's Avatar
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    cycled 28 miles
    3x20 push ups
    3x20 ab crunches
    Last edited by jasmartini; 05-05-2008 at 07:11 AM.

  19. #18
    Wannabebig Member jasmartini's Avatar
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    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.
    Last edited by jasmartini; 05-06-2008 at 12:08 PM.

  20. #19
    Senior Member Jorge Sanchez's Avatar
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    Looking good in here.

  21. #20
    Wannabebig Member jasmartini's Avatar
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    rest day
    cycled 18 miles in 60mins,
    5x20 ab crunches
    5x20 Press ups
    3x15 decline press ups
    3x6 chins

  22. #21
    Chubbs McGee Auburn's Avatar
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    Quote Originally Posted by jasmartini View Post
    Im sticking at squating this weight for the moment.
    Any particular reason you're sticking at the same weight instead of making smaller increases?

  23. #22
    Wannabebig Member jasmartini's Avatar
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    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
    Last edited by jasmartini; 05-08-2008 at 12:35 PM.

  24. #23
    Wannabebig Member jasmartini's Avatar
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    Quote Originally Posted by Auburn View Post
    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
    Last edited by jasmartini; 05-08-2008 at 12:33 PM.

  25. #24
    Senior Member Jorge Sanchez's Avatar
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    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.

  26. #25
    Wannabebig Member jasmartini's Avatar
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    Quote Originally Posted by Jorge Sanchez View Post
    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

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