my Rippetoe gym journal..

[carlsuen]

right.. so after consulting with the good ppl of EF.. i'm posting my w/o program based on rippetoe's recommendation given by asdfzxcv.. thx dude..

stats.
6'1", 200lbs, asian, newbie to lifting..

so i started the program last saturday and i was told to go slightly lighter..

squats
1x5xbar
1x5x50kg
1x5x55
2x5x60
1x5x65

bench
1x5x20kg
1x5x30
1x5x35
1x5x37.5
1x5x40

90 degrees bent rows
4x50kg

dead lift
1x5x50kg
1x5x55
1x5x60
1x5x65
1x5x70(work set)

stretching and abwork after that..

overall it was a long work out cuz i met a buddy of mine and chatted a little..
the squats were good.. as i don't feel soreness anymore.. and my form was good.. i'm pretty determined to up my benches in due time cuz they're so weak.. bent rows were hard cuz it was my first time doing 90 degrees.. so much harder than 45.. but were good.. form was abit off.. deads were good too.. could've gone heavier tho, but i guess i'll save it for later.. got a lot of looks tho.. as there were no body else who does heavy squats, deads, and rows besides me.. alot of them do the leg press machine.. and lunges using fixed ez bars.. sigh..

funny sight when i was squatting.. a bunch of PT's were showing off how strong they were on the hammer stregth(chest arm machine).. this particular PT threw 100kg on both sides couldn't even lift it up and had to ask his PT buddy to help pull it off for him while he pushed the weight.. and thru out the whole time his buddy PT was helping him pull it off!! shit!!

not only did he lack the body size(shorter and skinnier).. but also the brains to do something like that in the commercial gym and indirectly encouraging more ppl to do senseless and plain stupid acts.. god i wish i had dumped my BB on him!!

 

[asdfzxcv]

Good luck with the program,I doubt you will be disappointed with it.Remember squats are the heart of the entire program,make sure you know how to do them correctly and try and go as deep as you can with them.

Are you using this template?

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift/Power Clean 5x3,alternate every workout ''A''

Workout B

3x5 Squat
3x5 Military Press
3x5 Chinups
3x8 Weighted hyperextensions/ Good mornings

Again best of luck with your goals .

 

[carlsuen]

yeah i am... but is the 3x5 work sets the same weights? or progressive weights?

 

[asdfzxcv]

yeah i am... but is the 3x5 work sets the same weights? or progressive weights?

You do a few warmup sets then 3x5 at the same weight.

For example say you are using 185 for your sets you might do this
5x95
5x135
3x155
5x185
5x185
5x185

Hope this helps a bit.

 

[carlsuen]

yeah thought so.. thx asdfzxcv.. i'd give karma to u again.. but i gotta spread it around first.. -_-"

doing work out B today.. hopefully i'll be able to progress in my OHP's..

 

[asdfzxcv]

Dont worry about the karma......its just numbers on a internet forum to me.I am curious how are your eating habit?Are you going to try to gain muscle or cut bodyfat?I suppose being a newbie to lifting you will be able to accomplish both,but what are you trying to get out of the program overall?

Just curious

 

[Guinness5.0]

Good luck w/ the program. I hope you'll be good about updating this as I'm very curious to see how the rippetoe program works out for a newbie

 

[carlsuen]

well mainly.. i wanna gain more size in upper body.. and cut at my gut.. i have very little fat in my upper body.. it looks presentable but not ripped.. but i would love to cut my little belly and love handles.. i'm not fat.. but i wanna cut it all away..

but right now.. that's not my main concern.. i think if i train long enough and focus on getting bigger on my core lifts.. i would still be able to acomplish that..

well.. my eating habits is simple now.. i try to eat as healthy as possible.. no fat food.. and i try to eat 4-5 meals a day..

 

[carlsuen]

so i officially started the program yesterday.. here's how it went..

week one day one (tuesday) - Work Out B

treadmill
mild jog for 10 mins

squats
1x5xbar
1x5x50kg
1x5x60
3x5x65

OHP
1x5xbar
1x5x10
3x5x15
1x3x17.5

rows
3x8x10kg(light)

chinups
3x8(supported.. i'm working on it so that i'm strong enuff to support my BW)

hyperextensions
2x15

strecthing..

overall the whole work out lasted for an hour and 10 mins.. it was not bad.. squats are getting easier.. as i don't even feel anything today..

OHP's are still weak.. but i think given enuff time and food i should be able to gain more strength.. i threw in rows for fun.. as i felt i haven't worked enough..

i have a question tho.. i was think yesterday.. given the program that i'm using now.. alternating between work out A and B.. i up my squats weight every week..and let's say.. this week i will do work out B twice and work out A once, i will up my weights in work out B and maintain my weights in work out A.. and next week i would up my weights in work out A... am i right about this? and when should i up my weights.. day 1 or day 3?

 

[asdfzxcv]

With the squats the aim is to try to increase them every workout(even if it by a small amount).The same goes for the other lifts,you try to increase them each session.So for your squats you might want to aim for a 2.5kg increase per session as long as you can sustain it.

Also,are you counting the weight of the bar towards the amount of weight lifted?Because if you are using an olympic bar thats 20kg and most certainly does make a difference to the weight lifted.So dont forget to count the bar too