Rippetoe workout journal

[Rampage1]

Hey guys, posted on here last week with another journal plan but somehow i was locked from replying on it so im going to have to start another one! As of tomorrow I am going to start the mark rippetoe workout for beginners..
Rumors are that it puts muscle on fast as long as you eat like a horse, which i fully intend to do! Without further ado here is the workout:

Week 1

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Dips – 2 Sets x 8-10 Reps

Workout B
3x5 Squat
3x5 Standing Military Press
3x5 Pendlay Bent Over Rows
Chin-Ups – 2 Sets x 8-10 Reps

Goals: I currently weigh in at 160 lbs, height 5 8"ish so I am not skinny but have an ectomorph frame so am looking to pump that up to about 175 lbs asap and then cut to 170 of muscle if I can! I start as off tomorrow!

 

[Quagmire911]

Excellent.

Look at Effort's "Simple Starting Diet", if you need eating advice.

 

[Rampage1]

cheers dudes..I shall keep you posted after tomorrows session

 

[Rampage1]

Ok yesterday I started on workout A. Here it is after all the warm up sets:

Squats 3x5 70kg ( i can do a little more but I was concentrating on good form and am going to work my way up. My legs are killing me today so it must have worked

Bench Press 3x5 65kg (again I found this weight ok..possibly could move up on my next workout, but spotter was absent so i didnt want to lift anything too heavy just in case)

Deadlift 1 x 8 80 kg (again concentrated on good form as it is something I am trying to ingrain!)

Dips 2x10 ( did them slowly and the whole way down though found them a little too easy, may have to do weighted dips in the future)

All in all pretty solid first day of this new workout regime. I weighed myself at gym in gym attire and weighed in at 164 lbs so heres to pumping that up another 10lbs in the next few months!

 

[Quagmire911]

Good workout, ass to grass on the squats I hope.

Why 8 reps on the dead? Did you intend to do 5 and then you felt you could do more?

 

[Rampage1]

Yeah I intented to do 5 but the weight wasn't heavy enough to satisfy me with only one set so I just did 8 to get a bit more fatigue!

Also, my legs are killing me today, a sign of a good workout, though not sure if i can do squats tomorrow! I may have to leave squats to times a week untill my legs get used to that as i don't want to over train! wat you think?

 

[shaunuk]

Yeah, I never understood how anyone could follow Rippetoe and squat 3x a week. No one ever seems to complain about that though...

Am I the only one who stays sore for like...4 days after squats?

 

[Quagmire911]

It is usually for beginners that are using lower weights and the intensity isn't that great because of that.

I know it may not seem like that when you are squatting your heart out and giving it your all, but the difference on the CNS from a 100-250lb squat and a 350+ squat is pretty big.

And some people can handle it better than others. At your stats I wouldn't do it for too long, and if you find it too hard than switch to the other workout in the "Where to start" thread. That being said if you are progressing on it there is no need to change.

But don't change anything, do what is lay out. If you find it too hard you will know because the numbers will drop or stay the same, and then you can go onto the other workout instead. You should be eating a ton while on Rippetoe.

 

[Rampage1]

i see

well i'll give it another go for a while

to be honest i think i may only stick to the squats twice a week for a while anyway, as in tomorrows workout it would be in no way be beneficial to squat again! i can hardly walk (must be because i havent done squats in over a month!

btw i am eating like a horse so it shouldnt be a problem!

 

[Rampage1]

Yeah, I never understood how anyone could follow Rippetoe and squat 3x a week. No one ever seems to complain about that though...

Am I the only one who stays sore for like...4 days after squats?

ure not alone brother, the way i walked around today it probably looked like a had been raped by a black man!

 

[Quagmire911]

Do the program as it is lay out. You need to be consistent otherwise it is harder to make effective decisions concerning your training.

 

[I-tallionStallion]

I am fine the day after my squats...you just need to get your body used to heavy lifting is all

 

[Rampage1]

Yesterday: Ended up that I had to cut out squats as my muscles were still sore and it would be counterproductive otherwise. Hopefully next week I will be able to do them 3 times a week but def couldnt this week.

Afer all warm up sets:

Military press 3 x 5 35kg not too bad, may have to work on form a little as it was first time doing this exercise!

pull ups ( 3x5) not too bad but on the 5th rep i definitely could have got up further, so maybe get that next week

rows ( 3x5 50kg) again concentrated on form


Leaving out squats I felt this was not a brilliant workout so did some ab work to make up for it.. in hindsight maybe I should have done a bit of bicep work when i had the chance

 

[Rampage1]

Today:

Squats 3 x5 65 kg I dropped down from 70 that i did on monday as if i am going tom attempt doing them 3 days a week I will have to lower the intensity! felt easy enough..

Bench 3 x65 kg again same as monday, felt quite good..again i didnt have my usual spotter Irish DJ so the 4th and 5th reps I didnt do down as far as i would have liked for safety reasons!lol

Dips 2 x 8 felt good again

Deadlift 1 x 5 80kg (still too easy)

Also I added in Tricep pulldowns as it is the end of the week and i will have until Wednesday's to recover them!

 

[IrishDJ]

good work rampage. u need to sort out that belly but apart from that ur doing great, and ur a role model for all people everywhere. did u happen to have any alcohol this week?

 

[MrS]

Don't do squats, deadlifts and bench on the same day.

 

[Quagmire911]

Don't do squats, deadlifts and bench on the same day.

He's doing Rippetoe.

 

[Rampage1]

good work rampage. u need to sort out that belly but apart from that ur doing great, and ur a role model for all people everywhere. did u happen to have any alcohol this week?

Indeed irish dj.. of course I did, i ripped it up on Wednesday nite but was able to eat fine on thursday which is the main thing! plus i am limiting my drinking once week!

Yeah apparenty this works, as long as you get enough calories to help you recover and as i have learned dont squat 100% for a while

 

[Quagmire911]

Indeed irish dj.. of course I did, i ripped it up on Wednesday nite but was able to eat fine on thursday which is the main thing! plus i am limiting my drinking once week!

Yeah apparenty this works, as long as you get enough calories to help you recover and as i have learned dont squat 100% for a while

If you can't handle squats 3x a week switch to the other workout in "Where to Start".

 

[Rampage1]

No im going to stick with rippetoe for a while anyway, im pretty sure i can adjust fairly well...

Plus that workout is too similar to what i had been doing months ago before i stopped! i want something different