Question on Mark Rip,s program

[FAUSTO]

hello to everybody, i have a question about how to do the warm ups for marks begginner program. i know that you have to ramp up the weight for the warm ups, but i am confused about the weight that should be used for the working sets. if someone where to use 100 lbs for there working sets in the Bench press would this be the same weight he would use for all the working sets or should he pyramid up in weight for the working sets.

Thank you for all the help.

 

[carlsuen]

well, if your max is 100 lbs, then maybe u could start something like this..

5xbar only (warm up)
5x55lbs
5x85lbs
5x100lbs (work sets)
5x100lbs
5x100lbs..

so basically u have to spread your weights and ramp them up evenly.. while i was doing the rippetoe programme 6 months ago, i did something like this..

squat

5x135lbs
3x185lbs
2x205lbs
5x225lbs
5x225lbs
5x225lbs

i had a few sets of light warmups before actually going for my worksets..

look for gsp's thread.. hes also doing the rippetoe.. maybe u could ask him further questions.. cuz he seems to be reaping alot from it..

good luck.. ask if u have more questions..

 

[FAUSTO]

Thank you very much for your reply, it is a big help to me.

 

[FAUSTO]

If anybody could help me out, I was wondering if you should decrease the weight on the second squat day from the first day and increase it a little bit more on the third squat day but not as much as the first day. What i mean is if someone where to squat 200 lbs on day one then on day two he should squat 80% and then on day three he should squat 90% of what you squatted on day one, am i right in my assumption. I was also wondering if this should be done on the other exercises in the program. I know this might be a newbie question to ask but i want to be sure of everything before i start on the program.

Thank you so much for all the help

 

[GSP]

If anybody could help me out, I was wondering if you should decrease the weight on the second squat day from the first day and increase it a little bit more on the third squat day but not as much as the first day. What i mean is if someone where to squat 200 lbs on day one then on day two he should squat 80% and then on day three he should squat 90% of what you squatted on day one, am i right in my assumption. I was also wondering if this should be done on the other exercises in the program. I know this might be a newbie question to ask but i want to be sure of everything before i start on the program.

Thank you so much for all the help

I think the answer to that is 'it depends'. If you're starting from scratch, you'll probably be able to add weight to the bar every single workout without any ill effects. As the weight increases, I think making Wed. a light squat day makes all the sense in the world.

As far as the other exercises, cycling intensity is certainly an option, but one that I would avoid for as long as possible. Everything else is only performed an average of 1.5 times a week, so there should be a little more room for progression.

One other huge help for the longer term would be to invest in some sort of fractional loading equipment where you can progress in increments of less than 5 total pounds. I found on some of my smaller lifts like the Press and Row that making 5 pound jumps just didn't last very long. I've been using ankle weights with 1/2 lb. increment options to make regular 1-3 pound jumps and have been very pleased with the results of this.

Good luck with this! It's a solid program that is very difficult to screw up if you're willing to put in the sweat. And go ahead and get a journal going on here as well so I'm not the only Newbie Rippetoe guy anymore!

 

[FAUSTO]

Thanks GSP for your reply, it was a good help to me.