Kfx450r Rippetoe Journal

[kfx450r]

Starting Rippetoes within the next few days only been lifting about 2 weeks so I'll keep a journal to look back on.
6'0 150 Lbs
Current Stats:
Bench 70 3x5
Deadlift 135 3x5
Squat 50 3x5

[craigman]

Good luck on the program. I don't think your goals are too ambitious, after all, they are just goals and something to shoot for. Just follow the programs and visit other journals and you will see some amazing progress.

Craig

[kfx450r]

Welp..Started today..Heres what I did
Bench: 75x5.Felt ez so I moved up to 85x5, 85x5
Squat: Legs were still sore from a gay day of leg presses so..like 65x5, 65x5, 65x5..Hopefully wednesday they will be ready to coorperate
Deadlift: Was a total retard and forgot it was 1x5 so I did 3x5 all 145lbs..Back is killin me haha..I'll remember next time

Left gym feeling like I did nothing but hurt my back and increase my legs soreness but i wont let it discourage me..Sticking to 85x5 on bench for atleast one more workout due to the fact that it was a little tuff on the last few reps, hopefully if my legs are better I'll boost my squat to about 75 wednesday, and my deadlift is going down atleast 5-10 lbs, too much work on my back. But all in all was a day at the gym..Will do cardio every saturday and sunday morning for 30-45 minutes of brisk walking..AHNOLD HERE I COME!

Can I edit my workouts so that I do like bench instead of squat on B? my legs just dont seem to be healing fast enough for a 3 day workout but my upper body does.

[craigman]

If you are having trouble with some of the lifts, you might even want to go lighter. You want to get up a good head of steam before the lifts start getting difficult.

No, you shouldn't substitute the bench for the squats. Try to follow the program as it is planned. Squats are much more important than doing the bench press.

Good luck.

Craig

[kfx450r]

Well tomorrow is my 2nd workout on rippetoes and Ive decided to fix up my routine as follows:

M - Workout A
T - Abs
W - Workout B
Th - Abs
F - Workout A
Sat & Sun - Early Morning Cardio 35 Min Walking
Rest of the day..rest

[kfx450r]

1st Day Week 2 Rippetoes
-------------------------
Bench - 100 3x5 (Almost didnt make it up on very last rep lol)
(will try to up by 5 lbs friday)
Squat - 85 3x5 (Fairly Easy, Definatly going up 5 lbs wednesday)
Dead - 145 3x5 (^^^^^ Will go up 5 lbs friday)

Added in some wrist rolls/curls w/e, Im assuming that wont hurt my gains on rippetoes but my forearms are really skinny so yah.
Doing 30 mins of walking 3.8 mph every offday.

[kfx450r]

Offday - Cardio 20 mins 3.6 mph.

[kfx450r]

Today wasn't so good..
Squat - 90 3x5
Military Press - 60 3x5 (Struggled Alot)
BB Rows - 100 3x5 (Very hard probably only went up 3/4 the way-Resetting to 90 next week)

Overall bad workout..good squats, military presses too hard probably not gonna be able to hit 5 lbs a workout..bb rows either..resetting to 90 see how it goes.

[kfx450r]

Friday 9-21-07

Squat - 95 3x5 (Harder than wednesday but uppin 5 lbs monday)
Bench - 105 3x5 (Way harder than 100 but managed to get 3x5 up with good form)
Deadlift - 155 3x5 (Tuff but deadlift is never a problem so movin up)

[liftingbuddy1]

Friday 9-21-07

Squat - 95 3x5 (Harder than wednesday but uppin 5 lbs monday)
Bench - 105 3x5 (Way harder than 100 but managed to get 3x5 up with good form)
Deadlift - 155 3x5 (Tuff but deadlift is never a problem so movin up)

Good job man, keep at it. :)

Mike

[kfx450r]

Good job man, keep at it. :)

Mike

Thx, I feel a strong stall coming monday at 110..lol that 105 was SO hard..but I'll try my best.

Oh - Off day :D

[kfx450r]

Week - 3 - Mon.

Just realized today that I accidently did A/B/A first 2 weeks so this week Im remembering to do B/A/B ..

Squat - 100 3x5
Mil Press - 65 3x5
BB Row - 100 1x5 (Had trouble so reset to 95 2x5)

All in all good day..hard lifts definatly getting harder.

[bluedot]

Good job keeping that squat moving! I would back off the rows pretty seriously mate; stalling so early will hurt you a great deal in the long run. Lift in the long term!

[kfx450r]

Yah I'll probably stick to like 95 again next workout..I mean there not too easy and they still give me a good work and I'd rather have good form ..so anyways..Speaking of stalling lmao

Wednesday 9-26-07
Squat - 105 3x5
Bench - 110 2x5 & 3x4 (Yes I F'in Stalled on my VERY LAST REP)
Deadlift - 160 3x5 (Somehow getting easier?)

Should I stick to 110 bench next workout or reset to 105? Since i stalled on very last rep.

[bluedot]

No, you need to back off the weight. Go check the sticky to see how to do that. It's way too early for you to be stalling.

[kfx450r]

Monday 10-1-07

Squat - 115 3x5 (Fairly Difficult but still movin)
Bench - 110 3x5 (Finally nailed it but probably resetting to 100 or 105 next workout.)
Deadlift - 165 3x5 (Somehow way harder than 160..Weird)

[bluedot]

Did you skip the rows/press workout? Good job on the progress!

[MISSINGLINK]

Nice journal. Follow the program exactly how it is written and it will pay off huge in the end.

[kfx450r]

Nah lol I didn't skip it but i forgot to write it down here and my notebook.. :/

Wednesday 10-3-07

Squat - 120 3x5
Mil. Press - 70 3x5
BB Rows 95 - 3x5 (These are hard so not moving up till I get it down)

[kfx450r]

Friday 10-5-07

Squat 125 3x5 (Forgot what I did last workout lol)
Bench 105 3x5 (Reset, was fairly difficult)
Deadlift 170 3x5 (Deads getting alot harder)

[kfx450r]

Monday 10-8-07

Today was awsome, moved up 5 lbs on everything and was easy!
Im thinking maybe its because It was monday = after weekend I ate more than school weeks and got more sleep etc.

Squat - 130 3x5
Mil Press - 75 3x5
BB Rows - 100 3x5

[MirthMan]

Nice Job!!!

[kfx450r]

Nice Job!!!

Thanks! btw nice lifts, Im hoping to get around there by christmas or january..but thats prob too much lol..My lifts starting to slow (deads and bench) but we'll see

[kfx450r]

Just realized I've been putting 3x5 for deads but its really 1x5 like im supposed to be doing. Sooo

Wednesday - 10-10-07

Bench - 110 3x5 (Really hard still)
Squat - 135 3x5 (Went down a little further than with 130 but still movin)
(Finally 45 plates WOO!)
Deadlift - 175 1x5 (Definatly getting harder but moving up)

[kfx450r]

Well..today was confusing and gay as hell..becuz..
1: I stalled on 80 Mil Press (Did 75 last workout with EASE)
2: My squat was harder and didnt even go down as much as last time
3: ^ Last workout my squat was easy.

Friday 10-12-07
Squat - 140 3x5
Mil Press - 80 (Stalled on 2x4 Reset to 75 and did 1 more set)
BB Rows - 100 3x5 (Forgot that I did 100 last workout but these still giving me trouble so Id rather stick at that)

I got all my sleep..I ate like a beast yesterday..the only possibility i can think of is that I did my workout at different time than last B workout and I only had a bowl of cereal for breakfast right before...Im thinking my eating is restricting me in every way in BB'ing..I must do something

[bluedot]

You'll have some **** days. I squatted today and it absolutely destroyed me. When you're still learning the lifts you might have a hard time really grinding out the reps, but with time and practice you'll be able to muscle through even when you're tired or having an off day. You're progressing well so just keep doing what you're doing and trust that you've made the right choice.

[liftingbuddy1]

Just realized I've been putting 3x5 for deads but its really 1x5 like im supposed to be doing. Sooo

Wednesday - 10-10-07

Bench - 110 3x5 (Really hard still)
Squat - 135 3x5 (Went down a little further than with 130 but still movin)
(Finally 45 plates WOO!)
Deadlift - 175 1x5 (Definatly getting harder but moving up)

Nice Deadlifting! :)

Mike

[Mousey]

i just starting rippetoe a couple of days ago. I was reading through the thread and worried about you doing 3x5 on deads. damn! anyways. great progess. really giving me motivation! how's your weight working?

[kfx450r]

i just starting rippetoe a couple of days ago. I was reading through the thread and worried about you doing 3x5 on deads. damn! anyways. great progess. really giving me motivation! how's your weight working?

Thanks, its going pretty good I suppose I mean..that 110 bench has been giving me trouble for the past 2-3 weeks so I dunno wut the hell to do..Im thinking about either resetting again to like 100..or resetting to 100 and doing dumbbells or declines instead of flat bb. and I made a mistake it was 1x5 on deads but I accdiently put 3x5 lol

[JiP]

Thanks, its going pretty good I suppose I mean..that 110 bench has been giving me trouble for the past 2-3 weeks so I dunno wut the hell to do..Im thinking about either resetting again to like 100..or resetting to 100 and doing dumbbells or declines instead of flat bb. and I made a mistake it was 1x5 on deads but I accdiently put 3x5 lol

if you stall (not all 15 reps) 3x in a row reset by 10%. getting your flat BB bench up is priority number 1 and not even doing the exercise won't help.

do you do dips? i imagine they could help. or possibly adjusting your grip

[kfx450r]

if you stall (not all 15 reps) 3x in a row reset by 10%. getting your flat BB bench up is priority number 1 and not even doing the exercise won't help.

do you do dips? i imagine they could help. or possibly adjusting your grip

Oh man what a day..First of all I dont do dips because I thought thats for advanced..so I didn't incorperate it yet..anyways today I went in expecting 115 failure and was gonna reset it to like 95-100..and these guys wanted to work in with me thinking I could do 135 im like yeah I cant even get 115 up so there like..I bet you can get 135 up so they spotted me and I ended up getting 135 up about 17 times (Not in a row) they were hard as hell and was assisted about 40% of the time but man I didn't think I could do it..In 1 way it probably f'd my routine but in another..it totally brought my bench plateu that I thought I had! Im so pumped I wanna run around the block. So anyways...

Monday 10-15-07

Squat - 145 3x5 (Hard first set but got easier 2nd and 3rd? lol)
Bench - 135 2x6 & 1x5 (Above)
Deadlift - 180 1x5 (Hard & Back is killin me *but moving up*)

Oh and -> Score 2 pages lol.

Oh and what am I supposed to do next bench workout? lol..115? Cuz I know I cant really get 140 up..Im thinking starting with 115 will build me up more strength. *And I like broke the rule of rippetoe and jumped in weight..it wasnt intentional tho!*

[Mousey]

smart choice leaving the dips out. focus on the big lifts. deadlift is looking mean. i have a feeling that the dead is the one lift that gets heavier and heavier but you can keep doing it. keep us posted with how the dead goes.

maybe drop the bench by 5. or do it again but only do 3x5 on the squats.

keep it up.

[kfx450r]

Thx, I'm probably gonna do 115 on bench since thats where I was supposed to be since 135 was still kinda hard I need to build up strength still so I think thats safe to go with.

Wednesday 10-17-07

Squat - 150 3x5 (Went down too far on 1 and almost didnt make it lmao)
Mil Press - 80 2x5 and 1x4 (Thought I had it but I'll be resetting next workout)
BB Rows - 105 3x5 (These give me trouble but the weight isn't really the troubling part lol)

[toefur]

great progress so far man. Seems like you have a really good head on your shoulders. I wish I was following a program like this when I was your age... you'll be so far ahead of the game it's crazy! :)

[kfx450r]

Today was pretty normal workout day not bad pretty good but not OMFG Awsome!..Did 1 extra rep on last set of bench cuz I feel akward when someones spotting me like "Comon You got atleast 2 more in ya!" on my 5th rep lol.. So anyways

Squat - 155 3x5 (These never get harder..there hard but never "harder")
Bench - 115 3x5 (Yah beeeoottch)
Deadlift - 185 3x5 (These are killing my hands and hard but always move up)

Im considering quitting rippetoes soon, I know most people would say no your just a "noob" at bodybuilding you dont know what your talking about..and I got great gains from rippetoes but I feel like Ive learned all the forms and got a bit of strength and would get better results from a upper/body split, will update when I figure out what I want to do.

[kfx450r]

Didn't have my routine in check thru my eyes so Im probly doing rippetoes 1 more week while I sort through my new routine..

Monday 10-22-07

Squat - 160 3x5 (These are getting harder..or I was just tired..not sure)
Mil Press - 80 3x5 (So hard..BARELY got 80 3x5..Cant get 85)
BB Rows - 110 3x5 (Somewhat decent form got it all not that hard)

[kfx450r]

Well I'm officially quitting rippetoes..went to the gym today and racked up 120..Felt good about it to be honest..got it up 4 times and that last rep was so hard I knew I was gonna stall on the fifth (first set) So Im like F this..So I put it up and did declines, inclines, and flats and flys with dumbbells and some deadlifts..I've stalled on all my lifts pretty much atleast 2 times ..Definatly time for me to move to something else..Was fun and I have to admit I did gain alot of experience and strength on this program.