ccam's rippetoe log

[ccam2009]

WEEK 1 weird but i started on Wed instead of Mon this is the A B A workout
Wed (3/4/09)

Squats 3x5 w/165
Military Press 3x5 w/95 this was a little hard but still got all reps
BB Row 3x5 w/115
Chin Ups 2x10
Sit Ups 3x20
Leg Raises 3x12

Fri (3/6/09)

Squats 3x5 w/185 went up 20 because the 165 was too easy
Bench 3x5 w/ 140 this was a little easy
DL 1x5 w/185
Sit Ups 3x20
leg raises 3x12

WEEK 2
Mon (3/9/09)

Squats 3x5 w/195
Military Press 3x5 w/100
BB Row 3x5 w/ 120
Chin Ups 1x10 1x8
sit ups 3x20
leg raises 3x12

Wed (3/11/09)

Squats 3x5 w/205
Bench 3x5 w/145
DL 1x5 w/195
Dips 2x12
Crunches 3x20
Side Raises 3x15

Fri (3/13/09)

Squats 3x5 w/215
Military Press 1x5 w/105 2x5 w/95 i started to heavy with the 105
BB Row 3x5 w/125
i was strapped for time so no core or chin ups

WEEK OFF due to spring break
went to panama, the most badass thing i have ever experienced

WEEK 3 after a week off

Mon (3/23/09)

Squat 3x5 w/225
Bench 3x5 w/145 i forgot to raise weight from the week before
DL 1x5 w/200
Dips 2x12
Crunches 3x20
leg raises 3x12

Wed (3/25/09)

squats 1x5 w/ 235 2x5 w/ 225 the 235 was a little to hard
Military Press 3x5 w/ 100 this was still a little hard
BB Row 3x5 w/ 130
pull ups 2x8
Crunches 3x20
Side Raises 3x15

Fri (3/27/09)

Squats 3x5 w/225
Bench 3x5 w/150
DL 1x5 w/205
Dips 2x12
Crunches 3x20
leg raises 3x12

[ccam2009]

so far i have noticed a little increase in size. i have been trying to intake 3000cal a day. trying to stick with the 40/40/20. i have noticed a strong increase in strength for the most part except the military press ( i am doing these standing btw, any tips would be appreciated). im just looking foward to the workout tomorrow!

[Mickles]

Good luck, it's a good program. Size will come after you gain strength

Check my log, i'm on Rippetoe too.

[ccam2009]

WEEK 4

Mon (3/30/09)

Squats 3x5 w/225 still a little hard on the last 2 sets
Press 3x5 w/95 i backed it down to 95 because the past few times i havent been able to finish 3 sets with 100
BB row 3x5 w/135
chinups 2x8
then some crazy core work in weightlifting class

[.Locus]

I donno you should have started with the 185 lbs on the squat and moved up slowly, so you don't end up doing the same weight over and over. Like you're stuck doign 225 on squat now.

I almost had that same problem with Rippetoe's but I made sure not to do that haha.

Anyway, good luck with your routine :)

I'm on week 5 I think. No size gains so far :(
(just about 3-4 pounds weight increase..nothing too visible)

[ccam2009]

^^ yea i know but 225 is getting easier so next week im gonna try 230.

(4/1/09) Wed

Squats 3x5 w/225
bench 3x5 w/150 (gonna move up next week)
DL 3x5 w/210
Dips 2x12

(4/3/09) Fri

Squats 3x5 w/205 (legs were still sore from previous workout, and really wanted to concentrate on form)
Press 3x5 w/95 (this is still kinda hard but thinking of going up a little next week)
BB Row 3x5 w/135

[ccam2009]

(4/6/09) Mon WEEK 5

squats 3x5 w/205 (stayed with 205 and gonna go up slowly again since i got stuck at 225)
bench 3x5 w/155 ( had to have a spotter to help on last rep of the two last sets but overall not to bad)
DL 1x5 w/205
dips 2x12

[ccam2009]

(4/8/09) Wed.

squats 3x5 w/205 (getting easy so going up 5 next week)
press 3x5 w/95 (finally getting easier so planning on going up next week)
bb row 3x5 w/135
pull ups 2x8

(4/10/09) Fri

squats 3x5 w/205
bench 3x5 w/155 (did this by myself this time, no spotter but still tuff)
dl 3x5 w/210 (didnt have my journal with me and couldnt remember what i did last time so stuck with 210)
dips 2x12 (getting really easy just doing body weight so gonna find a way to add weight)

[ccam2009]

(4/13/09) Mon
Squats 3x5 w/210
Press 3x5 w/100 (pretty hard)
BB Row 3x5 w/140
pullups 2x8

(4/15/09) Wed
Squats 3x5 w/210
Bench 3x5 w/155
DL 1x5 w/215
Dips 2x8 w/10

(4/17/09) Fri
Squats 3x5 w/210
Press 3x5 w/100
BB Row 3x5 w/140

[TrainReq]

Looking really good dude. Up your deadlift, you can lift that sucker!

[ccam2009]

i havent weighed myself in a little over a month so not sure how progress is going but i definitely feel stronger and my legs have gotten a lot thicker but anyways

(4/20/09)

Squats 3x5 w/215
Bench 3x5 w/155 ( i did all sets by myself, getting better thinkinh about upping it to 160 next week)
DL 1x5 w/220 ( heavy as **** but not as bad as i thought i got all 5 reps fine)
Dips 2x8 w/25lb weight

[ccam2009]

(4/22/09) Wed
Squats 3x5 w/215
Press 3x5 w/100 still hard but can do all reps of all sets
BB Row 3x5 w/140
pull ups 1x8 1x4 i was dead after the rows so pull up were hard

[ccam2009]

(4/24/09) Fri
Squats 3x5 w/215
Bench 3x5 w/155
DL 2x5 w/220
Dips 2x8 w/25

[ccam2009]

(4/27/09) Mon.
Squats 2x5 w/220
press 3x5 w/100
bbrow 3x5 w/ 140
pullup 2x8

(4/29/09) Wed
Squats 3x5 w/185 (dropped the weight back down cause i have been ego lifting, but now im really focusing on getting parallel)
Bench 3x5 w/155
DL 1x5 w/225

(5/1/09) Fri
Squats 3x5 w/185
press 3x5 w/95 (dropped this down to to really focus on form)
bbrow 3x5 w/140

(5/4/09) Mon. WEEK 9
squats 3x5 w/190 (can really feel it when im done, since i make sure i go parallel)
bench 3x5 w/160 (surprised myself got all sets by myself)
DL 1x5 w/225
dips 2x8 w/30

(5/6/09) Wed.
squats 3x5 w/190
press 3x5 w/95 (with good form, i get to where i almost touch my chest then i go back up)
bbrow 3x5 w/145
pullups 2x8

[ccam2009]

im going to do up unil 12 weeks then switch to a mass gain program

[ccam2009]

(5/8/09) Fri
squats 3x5 w/190
bench 3x5 w/160
DL 1x5 w/225
dips 2x8 w/ 30

(5/11/09) Mon WEEK 10
squats 3x5 w/195
press 3x5 w/100
bb row 3x5 w/145
pullups 2x8

(5/13/09) Wed
squats 3x5 w/195
bench 3x5 w/160
DL 1x5 w/225
dips 2x8 w/30

[ccam2009]

(5/15/09) Fri
squats 3x5 w/195
press 3x5 w/100
bb row 3x5 w/145

(5/18/09) Mon WEEK 11
squats 3x5 w/200
bench 3x5 w/165
DL 1x5 w/230
Dips 2x8 w/30

(5/20/09) Wed
squats 3x5 w/200
press 3x5 w/105
bb row 3x5 w/150

(5/22/09) Fri
squats 3x5 w/200
bench 3x5 w/165
DL 1x5 w/230
Dips 2x8 w/30