using 3day compound split->change to rippetoe?

[kickureface]

im not gaining much on the 3day compound split. im still a bit on cutting but still eating tons of protein.

should i try out rippetoe? anyone have good stories on his program?

 

[Warboss Alex]

show us your 3day compound split and your diet

plus post your last three workouts with weights, reps etc

 

[kickureface]

Deadlift warmup from 135x10, 155x8, 175x6, 185x4, 195x2, 205x1
work sets 3x5ish 215
pullups 2-3x8-10
and pulldowns depending on how i feel after pullups

bench warmup like squats
3x4-6 165 or dumbells at 65/65
incline dumbells 3x5-6 at 55 or 60s
dips 3x10+ unweighted
sometimes tricep pulldowns at 130ishx8

squats warm up kinda similar to deadlift b ut starting at 45-65-95..etc
work sets 195 or 205 forgot 2-3x5
1x20 155
sldl 3x5 215

breakfast 2 eggs shake (nonfat yogurt, milk, oats, 1 scooop whey, strawberries, bananas)approx 300 calories

snacks throughout school-apples, pears, grapes, w/e. real food depending if my food sci class cooks or not

lunch- some food around school off campus-i try to get more meaty stuff

after school-some kind of meat-salmon or steak mostly

workout

pwo shake (nonfat yogurt, milk, oats, 2-2.5 scooop whey, strawberries, bananas) approx 400-500calories

150lb approx at 5'9
i consider myself beginner still kinda.

 

[EFFORT]

not enough protein

 

[shaunuk]

Not enough protein *or* calories Try 3500cals per day, with 300g of protein. Are you trying to lose weight, or what?

-shaun

 

[Warboss Alex]

Deadlift warmup from 135x10, 155x8, 175x6, 185x4, 195x2, 205x1
work sets 3x5ish 215 OKAY
pullups 2-3x8-10 IF YOU CAN DO PULLUPS, DON'T DO PULLDOWNS
ALTERNATE PULLUPS WITH ROWS
and pulldowns depending on how i feel after pullups ADD A BICEP EXERCISE
ADD A FOREARM EXERCISE

bench warmup like squats
3x4-6 165 or dumbells at 65/65
incline dumbells 3x5-6 at 55 or 60s
dips 3x10+ unweighted
ADD A SHOULDER PRESS
sometimes tricep pulldowns at 130ishx8

squats warm up kinda similar to deadlift b ut starting at 45-65-95..etc
work sets 195 or 205 forgot 2-3x5
1x20 155
sldl 3x5 215 MAKE THIS 2 x 15-20
ADD IN AB WORK
ADD IN ANOTHER CORE EXERCISE

breakfast 2 eggs shake (nonfat yogurt, milk, oats, 1 scooop whey, strawberries, bananas)approx 300 calories NOT TOO BAD

snacks throughout school-apples, pears, grapes, w/e. real food depending if my food sci class cooks or not PROTEIN NEEDED HERE

lunch- some food around school off campus-i try to get more meaty stuff DON'T TRY, -GET- MEATY STUFF OR ANOTHER PROTEIN SOURCE

after school-some kind of meat-salmon or steak mostly NOT BAD BUT YOU NEED CARBS FOR PRE-WORKOUT

workout

pwo shake (nonfat yogurt, milk, oats, 2-2.5 scooop whey, strawberries, bananas) approx 400-500calories NOT BAD

ADD IN ANOTHER PROTEIN+CARB MEAL HERE UNLESS THE PWO SHAKE IS YOUR PREBED MEAL

150lb approx at 5'9
i consider myself beginner still kinda.

YOU JUST NEED TO EAT PROPERLY, YOUR ROUTINE IS FINE EXCEPT FOR A COUPLE OF MINOR DETAILS

FOLLOW THIS FOR SIX MONTHS AND SEE WHAT HAPPENS

 

[kickureface]

hmm ill get more protein then. i noticed that i eat a ton of protein at a time and not over the course of the day. gotta get that fixed

and should i just do 1-2 sets of those exercises you mentioned at around 8 reps?

also, im still in high school. i go to the gym and play some sports for a while before i lift, usually at around 9 or 930. by the time i finish its around 1030 and then shower + pwo and food takes me to almost 12 oclock midnight. then i finish hw and sleep at 1ish. would this be a problem if i wake up at 7? or should i workout faster/earlier.

and right before i logged in today i worked out using workout A of the rippetoe program (ABA BAB). my question is should i stay on rippetoe or go back to what i used to do? im not really sure what stage im at right now. bulking seems to be my main priority but i want to get rid of a flabby belly too.

thanks

 

[shaunuk]

hmm ill get more protein then. i noticed that i eat a ton of protein at a time and not over the course of the day. gotta get that fixed

Worse things could be done...like not getting enough in the first place. Don't worry about getting quite a lot at once, you don't have to baby feed yourself 30g portions at 8 different intervals... Of course, 200g of protein in one sitting definitely ain't optimal for a guy of your size..but if your intake is spread over 4 meals or 3 meals and some shakes, no problem...

and should i just do 1-2 sets of those exercises you mentioned at around 8 reps?

Do 2-3 sets The rep ranges vary. I'll show you..

Monday - back+biceps
---

Deadlifts, 2x5
Pullups/pulldowns/rows 3x8
Curls 3x8-10
Hammer curls 2x10-15

Wednesday - chest+triceps
---

Incline DB press, 3x5
(Flat bench press, 2x8-10)
Dips, 2x8-10
Shoulder press (i.e. DB), 2x6-10
Tricep pushdown, 3x10-15

Friday - legs
---

Squats, 2x5, 1x20
stiff-leg deadlifts, 2x10-15
glute-ham raises 2x10-15
Calf raises 2x20-30

You can substitute dips for flat bench, alternate them, or do a few sets of both. The only reason I did that was because remember that you're doing shoulder presses later on, and your bench presses will hit/fatigue your shoulders, and you wanna leave at least something in them for your shoulder presses later on.

The 20-rep squat is a widowmaker set. You get a weight you can do about 10 reps with, and them somehow pump out 20 You'll need to rest at the top, until you're ready to do the next one, once you get past 12 or so. Obviously use a lighter weight than you would for your 5rep squats.

also, im still in high school. i go to the gym and play some sports for a while before i lift, usually at around 9 or 930. by the time i finish its around 1030 and then shower + pwo and food takes me to almost 12 oclock midnight. then i finish hw and sleep at 1ish. would this be a problem if i wake up at 7? or should i workout faster/earlier.

You could train a bit earlier. I'd say aim for more like 7 hrs, so be in bed by 12.

and right before i logged in today i worked out using workout A of the rippetoe program (ABA BAB). my question is should i stay on rippetoe or go back to what i used to do? im not really sure what stage im at right now. bulking seems to be my main priority but i want to get rid of a flabby belly too.

The question is, do you feel recovered enough for the next workout on rippetoe? i.e. when the next workout comes round, are your legs still sore from squatting, cos you're squatting again bud. That's the big question, because everyone recovers differently and at a different rate. In general, I can tell you that after some heavy squats on Monday, I'm usually not recovered by Wednesday.

Remember that a 3day split like Alex cleaned up for you is a great way to train...I know bodybuilders and amateurish powerlifters down my gym who do a 3day split (albeit some of them have more volume, which they can handle, because of their size and strength).

-shaun

 

[EFFORT]

i go to the gym and play some sports for a while

This could be a problem

 

[kickureface]

thanks guys

sports a problem as in too heavy on the body right before lifting? i do it mainly just to get warmed up and some articles siad that cardio could help on recovery a bit.
the sports part is like ping pong, not too high intensity, or just shooting some hoops or a 2v2 till 11 pts for a bit <===more tiring!

thanks shaunak. ill wait till tomorrow to see if im dead yet. also, im just wondering why rippetoe does not include a widowmaker.
btw, alex, or anyone. why are sldl at such high reps?

 

[Throttle]

also, im just wondering why rippetoe does not include a widowmaker.

b/c he has you squat 3x a week. a 20-rep squat takes damn near a week to recover from, esp. if you're doing a full complement of deadlifts 3 or 4 days later.

 

[Warboss Alex]

SLDLs are at high reps because you're already doing heavy floor or rack deadlifts on back day plus you just squatted a heavy weight, your lower back would be shot if you were to do heavy SLDLs as well. The 10-20 rep range is to strength the core without taxing you unnecessarily