here we go. . . no intro, no story. . . no BS. . . . just goals and lifts.
1) Add 40-50 lbs onto all major lifts. . . then re-evaluate
2) Stick to the major compound lifts
3) Squat, Squat, and do more Squats.
4) Gain 20-30 lbs of weight by Spring. . . then re-evaluate.
A) Squat
120x5
120x5
120x5
B) Military Press
60x5
70x5
75x5
C) BB Rows
95x5 (F'in Hard. . . Whoops)
85x5
85x5
Notes/Comments:
-I'm just sticking to the basics and looking to add more weight to the bar whenever possible. And above all have fun!
-Workout was good, I'll shoot for 85 on the rows next time.
-Add weight to squats and start at 75 for Military's.
-This won't be a real exciting log, but it'll hold me accountable and keep me organized.
-This is a Mark Rippetoe based workout. . . we'll see how it goes.
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
If you like Rippetoe and basic strength routines, I HIGHLY encourage you to pick up Practical Programming if you haven't already. I just finished it, it is awesome, straight forward, no BS info, just the simplest ways to get STRONG!
__________________
I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
That looks strait up practice programming novice workout.
I'm interested to watch this one.
Yeah its the Rippetoe Starting Strength program that I found at BB.com
Here are the workouts as follows:
Workout A:
Squat 3x5
Bench 3x5
Deadlift 1x5
*eventually will add dips*
Workout B:
Squat 3x5
Hang Clean Press/Military Press 3x5
Pendlay Rows or Power Cleans 3x5
*eventually will add pullups*
I've heard that for newbies, which I still consider myself. . . that this is a great program due to its simple add weight to the bar mantra. I'll be milking this program for all its worth.
Thanks to all who plan on checking in! I appreciate it.
If you like Rippetoe and basic strength routines, I HIGHLY encourage you to pick up Practical Programming if you haven't already. I just finished it, it is awesome, straight forward, no BS info, just the simplest ways to get STRONG!
nice job on the workout choice man. these workouts will be very hard eventually, but just adding weight to the bar every workout will get you where you want to be!
- added more weight to squats; thought I was only going to get 3/4 on the last set but I really psyched myself up for the last set and got 'em.
- thought the same for the bench; form was really good on the last set of benches.
- deadlift weight was extremely light; but on a positive note it was my actual first set of deadlifts. . . . stay with me here. I had essentially been doing "squats" from the floor, and I made sure to keep my hips a little higher and back/core tight and head slightly looking up. Those keys really, really helped. The 5 reps were almost like speed deads so I'll be shooting for 135 next time.
I'm tall, 6'3", and i use my quads to get the bar moving. You see this in most anyone who does a conventional deadlift. It has something to do with height i think, in the amount of quad you use.
Here's a video of me pulling 225x3 against bands a few weeks ago:
notice, i'm 230lbs, and i still have the bar against my shins. I don't start with the bar a few inches away. I get the bar moving with my quads, and then use my lower back to pull back.
notice they ALL get the bar moving with their quads. If you don't, then it's not really a conventional deadlift, because the quads play a role in it. They also both have extremely strong lower backs that they develop by pulling conventional.
okay I definitely see what you're saying now in the use of the quad in the DL. thanks for such an in-depth post! What I "was" doing was almost having my hips and knees at the same level which really made it an awkward lift. I think I've got things into a much more powerful/natural position.
The way i normally set up, is get my feet set, bend at the waist and grip the bar, dip into around a quarter squat position, tight abs and deep breath, and then pull. Glad i could help!
How about May 1st? I think that sounds reasonable, to be honest with ya. As a challenge, I'm going to make it as lean as possible.
-Matt
20-30 lbs in 10 weeks? You could do it, but you'd probably put on a lot of fat if you bulk that fast.There's almost no way in hell that you're gonna put on 20ish lbs of LBM in 10 weeks, unless you have help. Maybe 10, 15 lbs by then?
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
20-30 lbs in 10 weeks? You could do it, but you'd probably put on a lot of fat if you bulk that fast.There's almost no way in hell that you're gonna put on 20ish lbs of LBM in 10 weeks, unless you have help. Maybe 10, 15 lbs by then?
I'm aiming high. . . . . I'll go for 15.
Current weight: 164 lbs
June 1st goal weight: 176-180 (as lean as possible) *EDIT*
there's a lot of people who get the bar moving with their quads. It's not necessarly bad.
Come to think of it, I've noticed my quads are weaker than my posterior chain. My sticking point is off the floor - that's why I'm doing deficits. And where do I feel it during the initial pull? My quads.
Come to think of it, I've noticed my quads are weaker than my posterior chain. My sticking point is off the floor - that's why I'm doing deficits. And where do I feel it during the initial pull? My quads.
Interesting. I'm all PC too, but I never feel a pull in my quads. I'm doing deficits too, I have a feeling they will help a lot.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
one more thing Matt--you wanna join the 100 lb deadlift challenge?
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
one more thing Matt--you wanna join the 100 lb deadlift challenge?
Hmmm. . .I don't see why not. Won't be maxing anytime soon, but I'll shoot for 100-150 lbs onto my 5RM doing Rippetoe. Is that a fair trade off? I don't know I'm just real excited to see that I actually did a real deadlift on Monday, or so I think.
Comments:
-fucking pumped I nailed all 15 reps in squats; especially after putting another 10 lbs on the bar.
-standing military press was easy too. . . think I might shoot for 95 lbs next time.
-pendlay rows felt good. . . wasn't sure how much weight to use, hence the rapid weight increase. I've read that they are harder than regular BB rows, but they felt better, and I felt stronger on them. Oh well, I'll probably start at 80 lbs next time and go from there.
-I could get used to this!
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
post your 1RM in the 100 lb dead thread so I can add you.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
thought I was going to be sore this morning, but wasn't at all. . . . . . hmmm. I know soreness isn't an indicator of a w/o, but I thought I'd have a little soreness.
Stick to the basics my friend!
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