rippetoe journal, new to this, please comment and advice.

[lanny]

deadlift is okay? 3x5, isnt it too much.. some one said to me that cuz it strains the ack too much, so if i DL heavy enuff, 1x5 should be fine..

 

[Sculelos]

deadlift is okay? 3x5, isnt it too much.. some one said to me that cuz it strains the ack too much, so if i DL heavy enuff, 1x5 should be fine..

I'm not sure if 3x5 is too much or not. I did it for 10 months without any real problems but then I think I might off been over training myself for a lot of that time. I would just do 3 warm-up sets then your top set so if you deadlift, say 125 do...

45 x 5
75 x 5
100 x 5
125 x 5

That way you would warm up properly and not over strain yourself.

 

[lanny]

oo.. okie... but your top set is only ONE set isnt it?

 

[Sculelos]

oo.. okie... but your top set is only ONE set isnt it?

Yea, that is correct!

 

[lanny]

so that explains why my spine is straining when i'm jogging... its "tired" =/

anyways

..:: DAY 16 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

Weight: 139 lbs.

~ Squats ~

bar x 10
95 x 1 x 5
115 x 1 x 5
150 x 3 x 5

Notes: stable. Kept my form right, and didn't had much difficulty.

~ Over Head Press ~

bar x 10
65 x 1 x 5
75 x 3 x 5

Notes: Huge leap, because the last time i did, i could only hit 72.5, this was fine. not much difficulty too. i think it was from the heavy bench i'm doing, (heavy to me), and additional push ups i do at home.. ^^

~ Pendley Rows ~

bar x 10
65 x 1 x 5
95 x 1 x 5
125 x 3 x 5

Notes: This is getting harder. SERIOUSLY!! i think i'll maintain that weight the next time i pull.

 

[carlsuen]

wow.. u getting very strong there.. keep it up!

 

[lanny]

Eat Eat!

 

[lanny]

been skipping a day due to assignments at work. i think i'll head back tmr as well.

..:: DAY 17 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight: 134 lbs (dropped! i havnt been eating nicely.. )

~ Squats ~

bar x 10
95 x 1 x 5
155 x 3 x 5

Remarks : not much difficulty here.

~ Bench Press ~

bar x 10
65 x 1 x 5
105 x 3 x 5

Remarks : i did 5lbs lower than before, thought after the extra 2 days that i did not bench, figured i'd go lighter. plus, i was thinking of hitting the gym tmr, saving some strength for OHPs.

~ Deadlifts ~

bar x 10
95 x 1 x 5
130 x 1 x 5

Remarks : i think i can be hitting 10 lbs each time i dead.. now that i only dead Once. through, i only thought of it after i did the 130. guess i'll also save the strength. come monday, i'll see.

~ 10lbs Hyper extension ~

2 x 10

Overall Remark : I have to get back on eating and sleeping properly.

 

[lanny]

..:: Day 18 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight : 136 lbs

~ Squats ~

bar x 10
95 x 1 x 5
145 x 3 x 5

Remarks : Figures i should go light today, squatting 2 days in a row.

~ Over Head Press ~

Bar x 10
65 x 1 x 5
80 x 3 x 5

Remarks : doing great. 20-30 lbs less weight on warm up helps! 2-3 minutes rest between sets. Does wonders.

~ Pendley Rows ~

bar x 10
95 x 1 x 5
125 x 3 x 5

Remarks : Doing better than the last time. i'll be adding weight next week. should be fine then

Overall work out: a good 60 minute work out. felt great.

 

[lanny]

..:: Day 19 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight : 137 lbs

~ Squats ~
bar x 10
95 x 1 x 5
160 x 3 x 5

Remarks: Not much difficulty.

~ Bench Press ~
bar x 10
65 x 1 x 5
115 x 3 x 5

Remarks: Tough at every rep. but able to push through.

~ Deadlifts ~
bar x 10
95 x 1 x 5
135 x 1 x 5

Remarks: i'm having a tough time putting the 45lbs plate in and out. how do people do that?! GOSH!!