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

[lanny]

DAY 11 :

- Squats -
bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 1 x 5
155 x 3 x 5

- Bench Press -

bar x 1 x 5
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 3 x 5

- Deadlifts-

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
115 x 3 x 5

barbell curls
32.5 lbs x 3 x 8

declined sit ups

2 x 20
1 x 10

i'm actualling working the rippetoe 3x5 for novice. the 3x5 are my sets, others are my warm ups. i was thinking, am i right to work my way up on the warm ups? cuz i have no idea how to work it.

 

[djeclipse]

DAY 11 :



i'm actualling working the rippetoe 3x5 for novice. the 3x5 are my sets, others are my warm ups. i was thinking, am i right to work my way up on the warm ups? cuz i have no idea how to work it.

Nice work. maybe if it is a PR (personal record) set put PR after the set so we know that it is a PR

For the warm up's, they are important as well. They help get the body warmed up and the CNS (central nervous system) ready to lift he heavy weight.

Does he talk about the warm up sets in the 3 x 5?

If they are too much for you and you feel they are effecting your main 3 x 5 sets you can get rid of some of them, make bigger jumps.

For instance with your bench, you can go.

bar x 1 x 5 (good job i always start witht he bar)
55 x 1 x 5

75 x 1 x 5

95 x 1 x 5
105 x 3 x 5

It will be less volume over all, and the jumps aren't that big. but it's up to you, if it feels fine keep doing what you're doing. but when you get into the higher weights you'll have to make the warm up's more spread out then just 10lbs.

like for deads, if your max is 200 the warm up's may like like this.

bar
100
150
175
200

Start very light and work your way up.

 

[lanny]

yeah.. tats wat i do with my squats. i was thinking once it hits 100, then i'll start doing warm ups by the 10s.. even that is hard to keep up. squating 155, that is hard shyt!

 

[lanny]

sorry, rest for 2 weeks.. reset. and due to assignments at college. . continue on monday.

 

[djeclipse]

sorry, rest for 2 weeks.. reset. and due to assignments at college. . continue on monday.

That is life. Start back concervitayely missing 2 weeks is not that bad.

 

[Sculelos]

Are you lifts in Kilos or Pounds? I'm confused. Either way good luck.

 

[lanny]

pounds lol... >.<

 

[djeclipse]

pounds lol... >.<

it's all good, one day it will he killos

 

[lanny]

ngehehe!! i sure as hell hope so. anyways, went back to iron again today.. this was it

..:: DAY 12 ::..

~ Squats ~

bar x 10

65 x 1 x 5
95 x 1 x 5
115 x 1 x 5
135 x 3 x 5

~ Over Head Press ~

Bar x 1 x 5
55 x 1 x 5
60 x 1 x 5
65 x 3 x 5

~ Pendley Rows ~

bar x 1 x 5
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5

hyper Extention x 5 x 20

chip ups x 3 x 5

everything was all good. thought i'd start out lighter than what i had 2 weeks back. felt great being back at the gym. so its a HELL YEAH!!!

 

[Sculelos]

it's all good, one day it will he killos

Well even if it's in lbs its not really that bad for just starting out. I was one of the weakest and skinniest people you would ever meet before I started lifting, now my strength levels still aren't super good or anything but people don't realize how much decent strength levels help in everyday life, when I double my current strength levels I'm thinking I will probably just start doing a more bodybuilding oriented program, but to be successful in Bodybuilding you need to have a strong base built up.