my Rippetoe gym journal..

[asdfzxcv]

Try copying+pasting into the address bar of your internet explorer.

 

[carlsuen]

this just in..

week one - day 2 - thursday

incline on treadmil for 10 mins..

squats
2x5xbar
1x5x70kg
1x3x80
1x2x85kg
3x5x90

bench
1x5xbar
1x5x50kg
4x5x60kg(failed on last rep.. almost got it back up when a huge PT came to help me off)
1x5x50

bent rows - 90 degrees
1x5x50kg
1x5x55
1x5x60
3x5x62.5

dead lifts
1x5x70kg
1x5x80
1x5x90
1x5x95kg

abwork and stretching after that..

grip training
pinched 5 kg's each hand for 60secs
then 2 plate's of 5kg for 30 secs.. all done in one set...

overall.. woohoo.. nice work out.. decided to go lighter on bent rows today.. just to add in the upper back.. need to deal with this mind over matter issue.. cuz i'm always afraid i can't pull my last set.. but i slapped my self and finished it anyway!! yeah!!

i think i need to stretch more on my upper body.. cuz it feelsabit rusty here and there.. but it isn't getting in the way of my training..

saw a newbie doing squats and DL's and i was quite surprised!! so i went over to talk to him.. and he said he was using his program according to this book written by Ian King.. ring any bells guys?? but i told him good job and walked off.. nice to see at least there ARE some ppl who know what they're doing..

 

[asdfzxcv]

Nice workout,you seem to be picking it up quickly and you have decent lifts for a raw beginner.I hear you on the gym thing,I remember when I used to workout at the local ''gym''.It was a terrible place to train,it didnt even have a squat rack.I was there for a year and I NEVER once saw anyone deadlifting(besides me).Believe me,when everyone else is doing arm curls+machines and you do things like cleans+jerk or deadlifts,everyone looks at you like you have 3heads or something .Now I workout at home,once I get my bench in a few days my gym will be complete and I can do this program properly as I have neglected my upper body.

I am curious,have you done any lifting prior to this program?

 

[carlsuen]

haha!! it's exactly how it is!! haha!! they think ur like OMG.. this guy is crazy!! now if everyone knew what they were doing then i'd be in trouble. cuz they only have "1" squat rack.. shit.. so i guess it should be that way.. so no one every bothers me with the squat rack.. cuz no one uses them!! haha!!

yeah.. u'll be having alot of fun once ur bench arrives eh? how much did it cost u to get ur entire gym set?

well.. i've just started lifting since july.. and seriously lifting i think october.. after i did my research in EF..

 

[Guinness5.0]

bench
1x5xbar
1x5x50kg
4x5x60kg(failed on last rep.. almost got it back up when a huge PT came to help me off)
1x5x50

Why all the bench sets? That may make it tough to add weight to the bar next time, and that's the WHOLE point of this program.

 

[carlsuen]

then what do u propose i do? thx for the input tho..

 

[asdfzxcv]

then what do u propose i do? thx for the input tho..

Work up to your 3 work sets,maybe something like this
5x35
5x50
5x60
5x60
5x60These 3 sets are the work sets

 

[Anthrax Invasion]

Rip typically uses five warmup sets. The first two with the bar for five reps. Then do a set for 5, for 3, and a final warmup for 2 reps. This is just what he does.

Wow.

 

[Guinness5.0]

A.I. and asdf covered it. Remeber, the goal is to put weight on the bar EVERY workout for as long as possible, not grind yourself into a pulp every time. The fact that you hit failure is (IMO anyway) not good. The time will come when really hitting it hard is necessary. Now is not that time. Savor this time and do it right for optimal progress.

 

[carlsuen]

u know what.. i think u guys are right.. i think i was just over my head a little yesterday.. thx for the advice.. guess i'm just a little impatient..

k to all!!