my Rippetoe gym journal..

[asdfzxcv]

the first set is never a prob.. 2nd is not a prob too.. i guess i didn't rest long enough.. but 3rd is the one where i'll get a bit wobbly.. it's a struggle.. so i shouldn't attempt another full set if i fail on the previous one?

so should i add weight on thursday or continue with 100's?

Continue with the 100kg till you get all sets and reps.

 

[carlsuen]

yeah.. that's what i thought too.. so the next time if i ever fail on any of the exercises, i should never attempt an extra set?

 

[asdfzxcv]

yeah.. that's what i thought too.. so the next time if i ever fail on any of the exercises, i should never attempt an extra set?

Depends on the circumstance,if I was very confident I could get it I would give it prehaps one last shot if I had merely lost my concentration or something like that.But if you struggled for the reps after giving it an all out 110% effort I would probably just let it go and try it again next time.

 

[carlsuen]

right on.. thx..

 

[carlsuen]

ok.. today was crappy too.. one of my most embarrasing work out ever.. i'm not talking about failing a rep man.. here's what happened..

15 mins incline treadmill..

squats

2x5xbar
1x5x70kg
1x3x80
1x2x90
1x3x100(and guess what happened on the fourth rep? my fucking pants gave way!! it tore so loud that everyone was looking at me.. shit.. now there's a big tear in my ass.. )

so i went out and bought another pair of pants.. but by the time i came back.. i was cold already.. and the thought of warming up again was dreadful...

so..

1x5x70
2x5x90.. and i called it a day for squats.. fucked luck.. haha!!

bench

2x5xbar
1x5x50kg
3x5x60kg

deads..
1x5x70kg
1x5x75
2x5x80
1x5x85..

situps on swiss ball and stretching after that..

so it was the most embarrasing day of my life.. luckily there were no chicks around.. or i swore i would have sunk my head in to a 25kg plate.. haha.. guess i'll have to nail the suqats again on saturday...

bench was not a prob.. just fixing my form..

deads were not a prob too.. decided to go light as i wanted to fix my form too.. got the you-got-3-heads look again.. haha!!

 

[anotherbutters]

Fricken hilarious

 

[asdfzxcv]

Haha nice work on the squats man .You should have just shrugged it off casually and kept proudly squatting in your underwear jk.Anyway at least you still got a decent workout in and thats what counts.

 

[carlsuen]

problem was.. i wasn't wearing any!!! haha!! jk..

 

[carlsuen]

ok.. i think i'm starting to stall on my squats..

week 3 day 3 - saturday

15min on incline treadmill..

squats
2x5xbar
1x5x70kg
1x3x80
1x2x90
1x5x100
2x3x100

push presses

1x5xbar
1x5x30kg
1x5x40
3x5x55

chinups- not supported.. done on smith machine

1x5xbw
1x4xbw
2x3xbw
1x2xbar

lol i suck at these..

weighted hypers..
1x8x10kg
1x8x15
1x8x20

strecth work after that..

well.. there was a TV station crew doing some promotion on Fitness First.. so it was quite distracting.. u know.. all the lighting effects that will flash every 15 seconds.. god they were irritating.. and they put it right behind the squat rack.. and i was like shit.. so every 2 reps or so i would go like blind.. MOFO's!!!

i think i might have to move on to SF 5x5 cuz my squats are stalling quite abit.. but i'll reset my squats next week down to 92.5 and work it up for a week.. maybe there'll be changes.. cuz squatting heavy 3 times a week sesms really preassuring.. i dunno. i might be making up excuses..

 

[asdfzxcv]

The rippetoe program is only ment to be used for a short time,few months max for a person eating lots.The single factor is probably better suited for you now as you seem to be out of the raw begginer stage of things and could probably cope with once a week squat increases for a while.At any rate how is your eating?Are you eating excess calories to fuel growth?The programs will get you stronger but you want to have surplus of calories if you wish to make muscle gains.