Alright here we go. I've attempted to start a log but didn't keep up with it because I didn't have a squat rack and wasn't really following a definite program. But now that it's in and I just did my first workout, I'm gonna follow the Rippetoe program. It will be set up something like this:
Workout A:
Squats - 3x5
Overhead Press - 2x5
Power Clean - 2x5
Workout B:
Squats - 3x5
Bench Press - 3x5
Rows - 3x5
I know, I know, it's not exactly the program. But if you don't enjoy what you're doing 100%, you won't last long. And I would enjoy this program a lot.
If anyone has any questions, suggestions, or comments please please leave them I'd love to hear them that's why I'm putting this online instead of on an excel spreadsheet.
Right now I'm around 155 and 14. I'll post today's workout in a second.
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Thread: Ahhhhh!!!!!!!!
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09-20-2006, 01:44 PM #1
Ahhhhh!!!!!!!!
Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-20-2006, 01:48 PM #2
Ok I've got a shin splint ATM but I squatted anyways.
Squats - 3x5x140
Overhead Press (no legs) - 2x5x80
Power Clean - 2x5x100
I could have done a lot more on the power clean and overhead but wanted to take it easy (don't have a lot of experience with powercleans). As for squats, I know it's pathetic, but I have pathetically weak glutes ATM. My quads and hammies themselves can handle well over 320lb worth of pressure (did it with catchers) but my glutes just give out always so I stress the bottom on the lift.Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-22-2006, 02:10 PM #3
Ok today kinda sucked with bench. It was like my grip was too wide or something. But I had it normal. Anyways this is what I did:
Squat - 3x5x150
Bench - 125x3, 120x5, 110x7, 100x9
Power Clean - 110x5
Didn't feel like rowing. I was pretty pissed after failing at 3 with 125. I didn't warm up on bench though so hopefully that was my problem.Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-25-2006, 02:23 PM #4
Ok today was alright. Squats killed me though. All the way ATG as usual. And I worked my ass off in gym today I was a tiny bit prefatigued at this point. Here was today's workout:
Squat - 3x5x160
Power Clean - 2x5x110
Overhead Press - 2x5x85 (shoulders prefatigued from powers)
Heavy Abs
Dumbbell Flys - 1x10x40 (very weak chest)Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-25-2006, 02:27 PM #5
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09-25-2006, 03:55 PM #6
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09-27-2006, 01:38 PM #7
Wow today sucked. And I mean sucked. I got home and I wasn't feeling it at all. And my performance on the bench didn't exactly do wonders for my ego
Squat - 1x4x165, 1x5x155, 1x5x150
Bench - 1x2x125, 1x2x120, 1x10x100 WTF!?!?!?!?!?
Then I got really unmotivated and did a couple chin-ups and one set of 10x55's one-arm rows.
Christ. My bench is really starting to piss me off. Next week I'm gonna go back down to 120 or 115 for sets of 5 and start back up. And I pyramided squats because they were starting to give me a headache.
Friday had better go betterGoal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-27-2006, 02:25 PM #8
- Join Date: Oct 2005
- Location: Sharpening my ax
- Age: 46
- Posts: 8,040
- Rep Power: 1636
Moving some decent weight for a 14 year old. Couple questions...
Where's the deads? It's not Rippetoe without the deads.
And, what's your plan on the bench press? I'm not seeing much structure to your sets. Just stick to 3X5, and slowly crawl up the weight.How does one destroy darkness? The answer dawned upon my mind, blinding in it's brilliance. To destroy darkness, one must simply expose it to the light.
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09-27-2006, 02:48 PM #9Originally Posted by VikingMan
deadlift- yeah I know I'm gonna add them in in a little but I did Rippetoe only focusing on deadlifts for about a month so now I'm focusing on powerclean and squat. My dead had went from like 150x5 to around 255x5. So right now the only real problem is the bench. Which, in case I didn't mention, pisses me offGoal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-27-2006, 02:51 PM #10
- Join Date: Oct 2005
- Location: Sharpening my ax
- Age: 46
- Posts: 8,040
- Rep Power: 1636
Calm down dude. If you only got 2 reps on the FIRST set, then it was way too much weight. Drop the poundages by 30-40LBS, and start over. If it feels insanely light, add 10LBS next week. But no matter what, just get 3X5 of SOMETHING. And build on it from there.
How does one destroy darkness? The answer dawned upon my mind, blinding in it's brilliance. To destroy darkness, one must simply expose it to the light.
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09-27-2006, 02:52 PM #11Originally Posted by VikingManGoal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-27-2006, 02:57 PM #12
So like this:
September 2 - 90lb
6 - 100lb
11 - 110lb
15 - 120
19 - 125
Jeez it seems like I'm gonna be wasting a month!!Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-27-2006, 03:03 PM #13
- Join Date: Oct 2005
- Location: Sharpening my ax
- Age: 46
- Posts: 8,040
- Rep Power: 1636
Originally Posted by best regards
Originally Posted by best regardsHow does one destroy darkness? The answer dawned upon my mind, blinding in it's brilliance. To destroy darkness, one must simply expose it to the light.
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09-27-2006, 03:06 PM #14Originally Posted by VikingManGoal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-27-2006, 03:46 PM #15
- Join Date: Oct 2005
- Location: Sharpening my ax
- Age: 46
- Posts: 8,040
- Rep Power: 1636
Originally Posted by best regards
Allow me to share from my own experience, an embarrasing incident. I'm using Westside Barbell, right? Pretty advanced program, lifts are getting up there. So I go to try to set a new flat bench PR of 315 X 3 the other day. This was my second attempt at hitting this weight, I tried and FAILED 3-4 months ago to get it. I only got 315 X 2. So I've been training this whole damn time to hit that weight. All my focus has been on it. I even had a contest with another guy on the forum here to see who could get there faster, so I had some face on the line as well.
So, I'm geared up for the gym, ready to go. I get there, do my warmups, and I've got 315 on the bar. I set up my video camera, so the guys here can see my lift, and lay down to unrack the bar. First rep. No problem. Second rep, Ummm. That was heavy. Third rep. Oh ****! Missed it. Big time.
So, I go log onto my journal to writeup my workout, and give everyone the bad news. I post the video to YouTube. And the feedback starts coming in.
"Vike, you don't have any arch in your back."
"Vike, your feet aren't planted."
"Vike, your back isn't tight."
"Vike, your grip is all wrong."
"Vike, the only part of your upper body that should be touching the bench are your traps."
You get the picture. So here's me, thinking I'm hot ****, getting owned on his weak ass bench form. Now, I've got two choices to make. I could have tried to save face, not admit where I truly was, or I could come to terms with it, man up, and do the work that is neccessary to do, if I ever want to get to a 4 plate bench.
So, I'm not doing max effort bench work for the next 4 weeks, so I can work on my form. Get that right, then go back to the heavy weights. It's a step back, but with the express intent of being able to take 50 steps forward.
When in doubt, be honest with yourself about where you are today. It will set you up for success tomorrow.How does one destroy darkness? The answer dawned upon my mind, blinding in it's brilliance. To destroy darkness, one must simply expose it to the light.
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09-27-2006, 03:51 PM #16
awsome advice viking man....take it from a fellow ripetoe'r, you may feel like this now, but I promise in a few months you will look back and not believe the progress you have made. Make sure you are eating enough and rested before each workout, and you will do just fine! Good luck, keep going..if a 98 lb girl can do it, you can too believe me!
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09-27-2006, 04:10 PM #17Originally Posted by VikingManGoal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-27-2006, 04:22 PM #18Originally Posted by best regardsGoal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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09-29-2006, 01:01 PM #19
Aight today was a mess. I'm about to go so I had to rush. I worked up to a top set of 155 on squat but was doing high reps and ****. Then farted around witht the powerclean but wasn't focused so I couldn't do much. And I did some curls and db bench presses. Oh well, I'll get back on track Monday.
Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
-
10-02-2006, 02:09 PM #20
I took VM's advice and set back on bench, along with everything else. Because I had to dead with this bench crisis forever and God forbit if it ever happens with another lift. So here's what I did:
Squat - 3x5x145 (was actually pretty hard. ATG's hurt and I think I'm going lower every time due to increased flexibility.
Bench Press - 3x5x90 (fairly hard at the end, 1 minute rests)
Row - 3x5x100
Thanks again VM now at least I know I'm on the right track not struggling and getting pissed off every bench session.Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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10-02-2006, 04:21 PM #21
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10-02-2006, 04:58 PM #22
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10-04-2006, 01:29 PM #23
Ok today went ok. The squats wore the living hell out of me. I think I'm getting more flexible every session and going lower. It's the only way to explain how this is getting hard I think before I was doing 165x5. Oh well, that's probably a good thing.
Squats - 1x5x155, 2x5x150
Power Clean - 2x5x110 (form has gotten a lot better and could do a lot more)
Overhead Press - 2x5x85 (was fairly easy)
Later.Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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10-04-2006, 01:46 PM #24
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10-04-2006, 01:50 PM #25Originally Posted by Tad_TGoal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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10-04-2006, 01:54 PM #26
- Join Date: Apr 2006
- Location: Boise, Idaho, United States
- Age: 60
- Posts: 2,498
- Rep Power: 842
Originally Posted by best regards
And I singled 270 at a meet at the end of my run on Starting Strength.Patience + Persistence = Progress. (Bill Starr, The Strongest Shall Survive)
My Journal = http://forum.bodybuilding.com/showthread.php?t=871168
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10-04-2006, 02:02 PM #27Originally Posted by Tad_TGoal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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10-04-2006, 02:07 PM #28
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10-04-2006, 02:09 PM #29Originally Posted by mjw8204Goal of June football camp = 400lb squat
Farwell, my friends. I'll be back some day. Just need to get my head screwed on straight.
"Thank you O God for saving the earth from the asteroid.... the one you just sent"
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10-04-2006, 02:13 PM #30
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