sirr0bin's Rippetoe journal - getting big (eventually!)

[sirr0bin]

Ok well I've been doing Rippetoe's (modified I guess, I'm using pendlay rows instead of power cleans) for a little over a month. I've put some weight on the bar and am trying to work through some problems. I've been documenting it and will continue to document it here in a log. Feel free to comment and critique!

I'm 24 years old, 180lbs 5' 11" and a little more bodyfat then I'd like.

Also, I guess I had missed the part in the sticky that said you were supposed to add weight every workout. I was just flying by the seat of my pants, so the weight at the start is a little wonky, sorry =/

Current goals: Squat 225, Bench 145, Dead 275

November 19 2007 Workout #1

Starting weights:

Squat:
3x5x95

Bench Press:
3x5x95

Deadlift:
1x5x115

November 23 2007 Workout #2

Squat:
2x5x95
1x5x105

Military Press:
3x5x65

Pendlay Rows:
3x5x65

November 26 2007 Workout #3

Squat:
3x5x105

Bench Press:
3x5x105

Deadlift:
1x5x115

November 28 2007 Workout #4

Squat:
3x5x105

Military Press:
3x5x65

Pendlay Rows:
3x5x65 (was not happy with form)

December 1 2007 Workout #5

Squat:
3x5x95 (forget why I went down, I didn't leave myself a note)

Bench Press:
3x5x105

Deadlift:
1x5x115

December 3 2007 Workout #6

Squat:
3x5x95

Military Press:
3x5x65

Pendlay Rows:
3x5x65 (better form, started using plates to bring weight up higher)

December 6 2007 Workout #7

Squat:
3x5x105

Bench Press:
3x5x105

Deadlift:
1x5x115

December 8 2007 Workout #8

Squat:
3x5x105

Military Press:
3x5x65

Pendlay Rows:
3x5x75

December 10 2007 Workout #9

Squat:
3x5x115

Bench Press:
3x5x115

Deadlift:
1x5x135

December 12 2007 Workout #10

Squat:
3x5x115

Military Press:
2x5x70
1x4x70

Pendlay Rows:
3x5x75

December 14 2007 Workout #11

Squat:
3x5x125

Bench Press:
1x5x120 (struggling)
2x5x115

Deadlift:
1x5x145

December 17 2007 Workout #12

Squat:
3x5x135

Military Press:
3x5x70

Pendlay Rows:
3x5x75

December 19 2007 Workout #13

Squat:
1x4x140 - felt a lot of pain in my quads when I was going down/hitting sticking point coming up. Decided to drop weight and work my way back up. Quads are unusually sore today.
2x5x115 - Quads felt fine (only a little pinch) at this weight

Bench Press:
3x5x115 - felt easy

Deadlift:
1x5x155


So I'm running into some issues lately but they'll be overcome soon I'm sure, and I plan to keep hitting the gym regularly!

[sirr0bin]

December 21 2007 Workout #14

Squat:
3x5x120

Military Press:
3x5x75

Pendlay Row:
3x5x80


Was a good day today, my form was very strict. I had been doing that 3rd world squat stretch from the Rippetoe's question thread a lot yesterday/today and I was able to squat much deeper then before. It felt really good, but I found a few muscles I haven't seen before haha, I'm sure the DOMS will suck on the weekend.

[Ryall]

Looks like you're making some progress. Keep up the hard work.

-Tim

[sirr0bin]

Looks like you're making some progress. Keep up the hard work.

-Tim

Hi thanks for stopping by!

No plans for quitting, this is rewarding (and hard) work!

[Ryall]

Hi thanks for stopping by!

No plans for quitting, this is rewarding (and hard) work!

No prob. I sub'd =]

Whats your body type like? Just curious.

[sirr0bin]

No prob. I sub'd =]

Whats your body type like? Just curious.

Out of shape ectomorph. For most of my life I've been very skinny but in the last few years I've had a desk job and put on some fat. My shoulders have gotten broader, but my arms/legs are still kinda lankey lol.

[WvrDuDe]

Looks like not adding enough weight in beginning kinda slowed your progress, but on the other hand in the long run this may turn to have helped you get to heavier loads before you hit stalls!
sub'd and looking forward to seeing your lifts skyrocket

[user456419778777721321]

Keep working hard and the results will show

[Ryall]

Looks like not adding enough weight in beginning kinda slowed your progress, but on the other hand in the long run this may turn to have helped you get to heavier loads before you hit stalls!
sub'd and looking forward to seeing your lifts skyrocket

He's probably better off adding not enough weight than too much weight..He'll be fine .

Keep working hard and the results will show

X2. It may not happen overnight; it takes time. However, they'll come .

[WvrDuDe]

Ryall, that's what I said, actually I believe the slow start will mean reaching heavier lifts before stalling

[kskwerl]

Sup bro, I'll be following your journal now. I'll be able to answer your questions and help you along the way. I do Rippetoes myself at one point so I know a lot about it.

[sirr0bin]

Sup bro, I'll be following your journal now. I'll be able to answer your questions and help you along the way. I do Rippetoes myself at one point so I know a lot about it.

Sounds good to me, thanks for coming by and offering the support!


Can't wait for my workout tomorrow, I usually go in the evenings but tomorrow I have the day off and so I'm going to go after breakfast. Hoping I'll have more energy then usual.

[FullOut19]

scribed....GL!

[sirr0bin]

December 24 2007 Workout #15

Squat:
3x5x125 - back on track, will be using 45's again in no time

Bench Press:
3x5x120 - felt good

Deadlift:
1x5x175 - I was just dominating my last warmup set of 135 and I completed the other excercises pretty easily today, so I figured what the hell and threw on a 20lbs gain. Wasn't that bad! I'm glad I wear sweats at the gym though, otherwise I would have some torn up shins!

Gym is closed on the 26th, so I'll be back at the gym on the 27th. Happy holidays everyone!

[user456419778777721321]

December 24 2007 Workout #15

Squat:
3x5x125 - back on track, will be using 45's again in no time

Bench Press:
3x5x120 - felt good

Deadlift:
1x5x175 - I was just dominating my last warmup set of 135 and I completed the other excercises pretty easily today, so I figured what the hell and threw on a 20lbs gain. Wasn't that bad! I'm glad I wear sweats at the gym though, otherwise I would have some torn up shins!

Gym is closed on the 26th, so I'll be back at the gym on the 27th. Happy holidays everyone!

nice workout. your bench is very high compared to your squats!

[sirr0bin]

nice workout. your bench is very high compared to your squats!

Before I started Rippetoes I just did the "do a bunch of excercises and call it a day" crap. Of course it was all upper body and no leg work :P

I'm trying hard to keep my squat form in check, so I figure slowly bringing the weight up is going to give me the best results.

[WvrDuDe]

Before I started Rippetoes I just did the "do a bunch of excercises and call it a day" crap. Of course it was all upper body and no leg work :P

I'm trying hard to keep my squat form in check, so I figure slowly bringing the weight up is going to give me the best results.

hehe, I got the exact same situation, but with rows and not benches, cuz I have 0 experience benchin, have been training my chest with pushups and pullovers only before.

ontopic - nice workout indeed

[FullOut19]

Nice workout man now you can enjoy christmas and know your back into your routine :-D

[sirr0bin]

December 27 2007 Workout #16

Squat:
2x5x130
1x4x130 - UGGGH crawling out of the power rack supports is so embarassing. First time I've straight out failed a squat, was coming out of the hole then I started moving back down and I was done. Damn legs don't want to grow fast enough.

Military Press:
3x5x80 - I was really impressed with myself for the MP though. I just barely made the last rep of the last set, but considering I've been able to add 5lbs to the bar the last 2 workouts I'm pretty happy!

Pendlay Row: - SCRAPPED

After a good read through SS 2nd Ed, I decided to give Power Cleans a try. They feel so unnatural! Had a hard time keeping my elbows straight for the jump, but with some practice I think my form got better. It was sure feeling better after a bunch of attempts. This *really* killed me.

Power Cleans:
1x5x65 - I was so dead after all the practicing I just did one work set and that was good.

Jumping Chin-Ups:
3*BW
2*BW - These made me feel out of shape. I used to be able to do so many, LOL. I couldn't even do one, so I'm hopping a bit off of my toes to get some help up. I'm planning to add Chin-Ups to this day and Dips to my other day as I feel I'm recovering quickly and could use some more work.

All in all it was a tiring day. On the way home I was panting; sitting here drinking my whey shake I am just exhausted. I think it was all the jumping with the Power Cleans.

Oh, and since suppliments came up in CJDowd10's log, this is what I'm taking:

GNC Pro Performance ISO Whey, one serving every day. Taken PWO on days at the gym.
GNC Mega Men multi-vitamin, one a day when I wake up.
GNC Ultra Omega Fish Oil, one a day when I wake up. 1000mg fish oil, 300 EPA 200 DHA.

[Ryall]

Good workout bro. The squat/power rack is there for a reason..You were bound to do it sooner or later. I speak from experience lol. Don't let it get to ya.. Just work your butt off and keep on pushing the weight up. It's a mental thing.

Did you like the cleans more than the rows?

[sirr0bin]

Good workout bro. The squat/power rack is there for a reason..You were bound to do it sooner or later. I speak from experience lol. Don't let it get to ya.. Just work your butt off and keep on pushing the weight up. It's a mental thing.

Did you like the cleans more than the rows?

Thanks, I knew I'd fail eventually, I was just hoping it would be with more weight!

I think I'm going to like the cleans more. Having a really explosive movement was nice, and they worked the legs surprisingly hard. I think they will help my squats once I start getting into hard work sets.

[Ryall]

Thanks, I knew I'd fail eventually, I was just hoping it would be with more weight!

I think I'm going to like the cleans more. Having a really explosive movement was nice, and they worked the legs surprisingly hard. I think they will help my squats once I start getting into hard work sets.

That could backfire as well..If you're working your legs with another exercise it could be harder to squat. But I guess the only way to find out is to try. Let me know .

I've never tried cleans. Rows seemed easier, so I went with 'em lol.

[WvrDuDe]

I really like the cleans, because there isn't much calves and traps work in this program, and cleans hit those muscles as well.

[sirr0bin]

December 29 2007 Workout #17

Squat:
3x5x130 (0) - sweet, get to use 45's on Monday!

Bench Press:
3x5x125 (+5) - did all 15 reps with minimal slowdown.

Deadlift:
1x5x185 (+10) - last rep was sloooooowwwwwww, think I might start doing 5lb increases now.

Dips:
4xBW
2xBW


Very high intensity work out, I'm sweating from places I didn't know I could sweat from. Very happy with myself today. Time to shower and make a ham and cheese omelette

[.Goku.]

Dips:
4xBW
2xBW

Do you have an assitance machine at your gym?

[user456419778777721321]

December 29 2007 Workout #17

Squat:
3x5x130 (0) - sweet, get to use 45's on Monday!

Bench Press:
3x5x125 (+5) - did all 15 reps with minimal slowdown.

Deadlift:
1x5x185 (+10) - last rep was sloooooowwwwwww, think I might start doing 5lb increases now.

Dips:
4xBW
2xBW


Very high intensity work out, I'm sweating from places I didn't know I could sweat from. Very happy with myself today. Time to shower and make a ham and cheese omelette

I felt so happy once I got up to those 45 lb plates!

[sirr0bin]

Do you have an assitance machine at your gym?

I do, but I really hate using it.

Would it be beneficial?

[sirr0bin]

December 31 2007 Workout #18

Squat:
3x5x135 (+5)

Military Press:
3x5x80 (0) - will raise to 85 next time, was having form problems with last couple reps last workout so I wanted to make sure I had it down pat.

Power Cleans:
3x5x65 (0) - did my first full work set, screw Pendlay Rows I really like the cleans!

Jumping Chin-Ups:
4*BW
3*BW


Nothing much to report, blasted through my workout with no problems. Have a happy new year everyone!

[sirr0bin]

December 29 2007 Workout #19

Squat:
3x5x140 (+5)

Bench Press:
1x5x130 (+5)
1x4x130
1x6x130

Deadlift:
1x5x190 (+5)

Dips:
4xBW
3xBW


Workout was punishing and sloppy today. After being spoiled with working out in the mornings, going back to the gym in the evening after a long days work sucked. The weight was too much and form suffered, I was much more tired then when I had been working in the morning. I'm going to bring the weights back down a bit on Friday.

Squats, form suffered.

Bench, the weight was really heavy. I didn't have a spotter my 2nd set and the 4th rep was very tough so I didn't want to push my luck. The 3rd set I asked someone to spot, and they sucked. Kept helping up the weight every rep which pissed me off, so I did an extra one to try and make up for it.

Deadlift was slow and I wasn't happy with form either.

After seeing the huge difference between working first thing in the morning and last part of the day, when this membership expires I think I'm going to look for a gym that opens early so I can go before work. We'll see what happens I guess!

[magickian]

1x4x130 - UGGGH crawling out of the power rack supports is so embarassing. First time I've straight out failed a squat, was coming out of the hole then I started moving back down and I was done.

Yeah it's no big deal.

I was wondering what it would be like, the first time I failed at a squat. Now I've failed a couple times, and it just doesn't phase me. You just have to make sure the pins are set at the right height because that's what the power rack is for. Incidentally, this is why I don't do my hardest squats anywhere except a power rack. Especially if you're doing a FULL below parallel squat, it seems easier to fail than if you only do the parallel stuff. I think that's where the form really comes into play. If you never fail then you don't know what your limits are.

"Success is a lousy teacher. It seduces smart people into thinking they can't lose." - Bill Gates