Mercere's 3x5...The quest for a decent Squat

[Mercere]

Following anotherbutters' advice and after very good points made by gsp, I've decided to do Rippletoe 3x5 before 5x5. Encouragements from djeclipse, silver_shadow and carlsuen are much appreciated.

Yesterday I weighed in at 72 kg (158.4 lbs). My height is 175 cm (5'9). I am 23 years old.
I'll eat for caloric excess for the duration of the program. I want to gain as much strength as possible before doing 5x5.

My first goal is to be able to squat my bodyweight. While doing that, with a little help from the board members, I hope to provide another example of running the 3x5 for the people like me who are just beginning to find out this type of training.

Wish me luck!

 

[Mercere]

30.06.2006
Day 1

Squat:
bar 1x8
42kg 3x5

Bench:
bar 1x8
40kg 3x5

Deadlift:
bar 1x8
45kg 3x5

Smooth workout. The weights aren't challenging yet but they don't feel too easy either. I'm more comfortable with deadlifts as opposed to monday. I'm watching my form on squats, making sure I go down as deep as possible. I have good flexibility so I can sit on my calves without losing the center of gravity. I'll pay attention to keep this depth with PR lifts.

 

[fallingeggs]

hope it works out good for you bro, ill be watching

 

[Mercere]

hope it works out good for you bro, ill be watching

Thanks a lot man!

 

[anotherbutters]

You should see some nice gains following this. Good luck!

 

[Protobuilder]

This is an excellent program and one that you can use for quite awhile, watching your strength climb up inch by inch over several months. Best bet here is to stick to the plan and don't let yourself get carried away/dragged into the periphery. Stick to Ripp's 3x5, follow it to a T, watch the scale, and eat . . . you will succeed on this program.

 

[Mercere]

03.07.2006
Day 2

Squat:
bar 1x8
43kg 3x5

Military Press:
bar 1x8
24kg 3x5

Rows:
bar 1x8
30kg 3x5

Squats were easier than Day 1 even though they were heavier. Guess eating a lot again helped. I'll proceed with 2kg increments for now. MPs were not difficult, they have room for improvement. I watched myself in the mirror when doing rows, by back was parallel the whole time. I think I'm getting a hang of these.

When doing rows and deadlifts, I do a hook grip. The bar feels more secure. Is there a problem with this? Is a regular grip on rows and an alternating grip on deadlifts better?

 

[Mercere]

This is an excellent program and one that you can use for quite awhile, watching your strength climb up inch by inch over several months. Best bet here is to stick to the plan and don't let yourself get carried away/dragged into the periphery. Stick to Ripp's 3x5, follow it to a T, watch the scale, and eat . . . you will succeed on this program.

I'll do that. I have no intention to mess with the program in any way. Except for triceps kickbacks maybe.

Kidding.

 

[monkey_boi]

hey mercere

I am also doing Ripptoe's 3x5 program. I started with a 5x5 program but due to work couldn't find the time to properly get into it, so now I've decided to go back to basics . I have one question for you. For your first day with deadlifts, you are doing it 3x5 but when I read the sticky on the program it said to do the deadlifts 1x5 . Did I misread the original program ? It did seem odd to me to be only doing 1x5 deadlift.

Good luck to you on this program.

 

[Maks]

03.07.2006
When doing rows and deadlifts, I do a hook grip. The bar feels more secure. Is there a problem with this? Is a regular grip on rows and an alternating grip on deadlifts better?

As far as i understood it, Hook grip is the way to go. I coudnt bring myself to do this - the thumbs feel too strange. But so far i have been able to pull the weights with a normal overhand grip - and increasing my grip strength.
If you do the hook grip right, you should be able to pull as much weight with it as with an alternating grip, or close to.
People say, with an alternating grip the risk of biceps injury is greater. Makes sense. You can pull more weight with it as with a normal overhand grip because the bar cant roll off your fingers, though.

Hope that answers your question.

Happy lifting