Neochance - Workout Program - Rippetoe

[neochance]

Background
I've been lifting for off and on for about 3 years (Been off for about a year now). In the past I've always ran a split workout (usually chest/tri, back/bi, legs, shoulders/abs) with some success.

In the past I've had issues in the past sticking with a program. Usually the longest I've stuck with

Program
I've decided to do the Rippetoe program. Its a simple program recommended for novices (which I consider myself).

I like this program for three main reasons. One it's simple. Two it's focused around the squat (my favorite excercise!). Three: it involves all free weight compound movements

Goals
Stick with the program for 6 weeks
Increase my overall strength (would like to up my 3x10 bench from 115 to 180, and my 3x10 squat from 155 to 225)
Learn and Incorporate deadlifts into regular workout

Stats
Height: 5'10"
Weight: 180lbs
BodyFat: 22%

I plan on starting tomorrow!

[neochance]

Originally Posted by neochance

Goals
Stick with the program for 6 weeks

Mark that goal as failed. I've got my head on straight now, so expect updates here for the rest of the year.

Injury notes: A couple weeks ago, I starting experiencing some pain in my right shoulder. According to my doctor, it's just some muscle inflammation and I'm okay to workout and play volleyball. I've been icing it and taking some anti inflammatories.

Here are the first three workouts

Day 10-Nov
Squat 135
Bench 95
Deadlift 65
Notes Going to be sore after this workout. Right shoulder was bothering me some during the bench press. Deadlift was really light.

Day 14-Nov
Squat 145
Standing Press 65
Power Clean 65
Notes Standing Press was harder than I thought it'd be. Right shoulder felt ok. Cleans were super light (need to add more weight)

Day 17-Nov
Squat 155
Bench 105
Deadlift 95
Notes Lifts felt good today. Felt like I could have added 30lbs more to every lift. Deadlift still felt really light, going to add another 30lbs next time

[neochance]

Day 19-Nov
Squat 165
Standing Press 75
Power Clean 105

Notes Lifts felt good today. Added 30lbs to the power cleans. That feels like a better starting point. From now on I'll be adding 10lbs per session for each of the exercises in this set.

Also, I need to warm up better. My first set in most of exercises was more difficult that the last two sets.

[neochance]

Day 22-Nov
Squat 175
Bench 115
Deadlift 135

Notes: Woke up late on Friday and had to workout on Saturday (today) instead of Friday. Better warm ups today. All sets for each lift felt consistent. Added 50lbs to the deadlift. Still feels light. I was reading that I should be able to deadlift more than I squat. If that's true, then I started way to light on the deadlift and that explains why I'm able to lift it easily.

[neochance]

I'm debating whether I should switch my workouts from MWF to TThSa. The Saturday workout was an awesome warmup for volleyball. Though after the workout and then 4 hours of beach volleyball, I could barely walk.

On another note. I was squatting my bodyweight today! Go me!

Shoulder update I believe the regular workouts , along with proper warmup, and icing it post workout, have helped my shoulder. I rarely feel any pain anymore during workouts or volleyball sessions.

Day 24-Nov
Squat 185
Standing Press 85
Power Clean 115

Lifting Notes Lifts are getting more difficult. I did 5x3 on the power clean today instead of 3x5. I probably should have only added 5lbs to each side instead of 10lbs. I was able to handle the extra weight, but it was more heavy than I thought.