Darkdays Rippetoe Journal - Laying the Foundation

[RugbyPrince]

nice squat progression since last time i checked ur log. let's see some leg pics at week 8 cause i bet you're growing some oak trees!

[DarkDays]

Today was Squat, Bench, Deadlift

Squat up 5lbs: 225x5, 225x5, 225x5

Bench up 5lbs: 150x5, 150x5, 150x5

Deadlift up 10lbs: 235x5

I'll put some pics up at the end of week 8. As of week 6 I'd gained an inch on my legs since beginning the program.

[DarkDays]

Went in and did some bi's calves and abs

Also had my bodyfat tested, I'm at 7%

Ez bar curls: 60x8
calf raise: 50's x 12

Ez bar curls: 70x10
calf raise: 65'sx12

Ez bar curls: 60x9
calf raise: 65'sx12

Ez bar curls: 60x8
Calf raise 65'sx12

Incline curl 25x10
seated calf: 25x20

incline curl 20x10
seated calf 25x20 in

incline curl 20x10
seated calf 25x15 out

incline curl 20x10
seated calf 25x20

Med ball bicycle 8 lbs 1 min, 12 lbs 45 sec, 16lbs 40sec

foam roll for a few minutes

intervals for a few minutes

[DarkDays]

Week 7 - Workout 2 of 3

Friday was squat, standing press, rows

Squat up 5lbs: 230x5, 230x5, 230x5

Standing press same, though easier 100x5, 100x5, 100x4

Row up 5lbs: 130x5, 130x5, 130x5

[DarkDays]

Week 7 - Workout 3 of 3

Sunday was squat, bench, deadlift

Squats up 5lbs: 235x5, 235x5, 235x5

Bench up 5lbs for the first set: 155x5, 150x5, 150x5

Deadlift up 10lbs: 245x5

Squats are getting tough. Feels like I'm going to start seeing slower gains soon. Deadlift feels like I could still rep with 30-40lbs more pretty easily so progress should remain the same for the next few weeks.

A little about my diet. Right now I'm taking fish oil 4-6g daily, the animal pak multi, and animal pak joint support. As well as OPC-3(an antioxidant derived from pycnogenol and grape seed extract), resveratrol, and a greens supplement.

As far as performance supplements, I'm taking 4g of both beta-alanine and creatine ethyl ester on training days.

I'd like to add a stimulant to my pre workout, as well as a good bcaa. Any suggestions? I'll also probably get some ZMA soon, I get the best sleep on that stuff.

[RugbyPrince]

If you want a good stimulant for cheap try a cup of black coffee 20-30 minutes PreWO it will make your heart beat out of your chest. I don't do it often but when I do it's a great experience. You seem to be making steady gains anyway though.

[DarkDays]

Yeah I like my coffee. heh

Week 8 - Workout 1

Squats, Standing Press, Rows

Squats up 5lbs: 240x5, 240x5, 240x5

Standing press up 5lbs for all three sets for the first time: 100x5, 100x5, 100x5

Rows up 5lbs: 135x5, 135x5, 135x5


Squats were pretty hard that day. I kept good form and made all the reps though. I worked out at lunchtime, I usually go first thing in the morning, so maybe that made a difference. It's been two days since then and my right quad is still pretty sore. I think my squats will start slowing down in the next few workouts. We'll see.

[DarkDays]

Week 8 - Accessory Work

Biceps/calves/abs

Ez bar curls 70x10
standing calf raise 55'sx14

Ez bar curls 60x10
standing calf raise 55'sx14

Ez bar curls 60x10
standing calf raise 55'sx14

Ez bar curls 60x10
standing calf raise 55'sx14



Seated incline curls 25x12
Seated calf raise 25x22

Seated incline curls 25x12
Standing calf raise 35's x 20

Seated incline curls 25x12
Standing calf raise 35's x 20

Seated incline curls 25x12
Standing calf raise 35's x 20


Abs: Medicine ball bicycle kicks
8lbs x 55 seconds
12lbs x 45 seconds
15lbs x 32 seconds
18lbs x 30 seconds

[DarkDays]

Today was week 8 - workout 2

Squat, bench, deadlift

Squats up 5lbs: 245x5, 245x5, 245x5

bench remained at 150x5, 150x5, 150x5 easier this time though, didn't need a spot.

Deadlift up 10lbs: 255x5

I think I'll hold at 255 for next time I deadlift, the last two reps were sloppy, and now one of my spinal erectors is tight.

[DarkDays]

Today was week 8, workout 3

squats, standing press, rows

Squats up 5lbs: 250x5, 250x5, 250x5

Standing press up 5lbs: 105x5, 105x5, 105x5

Rows up 5lbs: 140x5, 140x5, 140x5

[DarkDays]

8 week review:

I'm very pleased with the program so far.

My weight has moved from about 139 up to 145 and I'm at roughly 7 percent bodyfat.

I probably could have gained more weight, had I been completely compliant with my diet. I did manage to eat a crapton of food, but not as consistantly as I would have liked.

I have gotten stronger. Granted I started out very light and focused just on form and learning the excercises, but here are the numbers:

Deadlift 135x5 to 255x5

Squat 115x5 to 250x5

Bench press: 100x5 to 150x5

Standing press: 75x5 to 105x5

Barbell row: 85x5 to 140x5


As far as measurements go:

Gained 1.3 inches in chest
Gained .8 inches in hips
Gained .75 inches in waist
Gained 1.3 inches in thighs
Gained .4 inches in calves
Gained .4 inches in shoulders

I'll post pics soon.
Well there you have it. I am drumming up ideas for the next phase of programming. If you have any ideas just let me know.

Later,
Dark Days

[RugbyPrince]

Awesome gains bro! This journal is inspirational lol. Looking forward to some before/after pics. If I were you I'd go for another 3 day split or maybe a 4 day split. Build your workouts around/including those exercises you learned in Rippetoes with basic and compund exercises and you will do great as long as you are eating/resting right (always the hardest part IMO).

[DarkDays]

Thanks, that means a lot. I appreciate anyone who's following this and I hope it helps in some way.

I've posted all my day 1 and day 60 pictures here: http://forum.bodybuilding.com/photo/...662703&cat=500

Not massive yet, but hey it's a journey right?

See you guys soon,
Dark Days

[RugbyPrince]

Dude those are some impressive legs, especially considering you were squatting 3 times a week! I see a lot more potential here, and at 7% bf too- that's awesome. Keep packing it on bro and one day you'll be on stage, or at the very least look like a Bad@ssMotherF#cker.

[DarkDays]

Okay I hereby nominate RugbyPrince for Most Supportive for this thread. Lol.

Thanks for the kind words. Yeah I'm really motivated to keep going. I'm going to rest up a bit during the next week and then get after it again hardcore. If I can gain 5lbs per 8 weeks I'll be really pleased.

I'm thinking I'll up the volume slightly and add some front squats instead of back squats all three days.

Maybe some bulgarian split squats too... Those things are phenom.

If any of you haven't heard of The Fitcast, you need to go to iTunes and download it right now.

I have learned SO much from that podcast over the last months... and it's really entertaining. Anyway, that's my tip of the day.

[RugbyPrince]

Yeah when I get some iCash I'll do that lol. Front Squats are killer, so killer in fact that I quit doing them I'm starting to love Deadlifts though, been seeing some PRs lately, kinda noob gains I guess, for that exercise. If I wasn't cutting it would be goin through the roof.

[DarkDays]

Originally Posted by RugbyPrince

Yeah when I get some iCash I'll do that lol. Front Squats are killer, so killer in fact that I quit doing them I'm starting to love Deadlifts though, been seeing some PRs lately, kinda noob gains I guess, for that exercise. If I wasn't cutting it would be goin through the roof.

It's a free podcast. Listen to it now! Yeah I haven't ever done a front squat, so I'm going to have to learn them for the next part of my programming. Deadlifts are my absolute favorite... And I only do one set a week . (maybe I want what I can not have? lol)

I am definately going to learn power cleans and integrate them into my program instead of rows. I really want to get the form down before I start stacking the plates on though...

[RugbyPrince]

Love PCs they're one of the few lifts in football I actually looked forward to. When I was a sophomore I cleaned 205 @ 130 lb lol it was my favorite lift. Then I took a two year layoff from all exercise...

I'll check that podcast out in the A.M. lol I have to get to work on this paper before I can't keep my eyes open any longer.

[DarkDays]

I took a week off, but I started back up again today. I'm going to be doing a 5x5 routine and I'll post the details soon.


The gym was closing soon so I only had time for this:

Squats 5x5x135

Bench 5x5x135

18 varied grip pullups divided into two sets

I'm focusing on quality of movement as I have dropped the weight of my squat significantly. I'm doing an olympic style squat where my hips are going lower than my knees.

I'll post the full routine for the coming weeks soon.

[DarkDays]

Alright here is the new routine. The major difference is increased volume, 5x5 for squats, bench, standing press. Also the addition of a couple excercises.
It consists of two workouts, alternating three times a week.

I'm going to try for a Saturday, Monday, Wednesday split.

Workout A:
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF


Workout B:
Squat 5x5
Standing Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec

At least one other day during the week I will probably go in and do a Bicep/Calves/Abs split, with some soft tissue and activation work thrown in.

[IGF-WON]

nice journal, those are some solid ass squats.

have you checked out some 5x5 programs at all? I think mark rippetoe had an intermediate one somewhere.

5x5 can be better than 3x5 because more volume means you give your body a stronger growth stimulus, but it also means you need more time to recover so you cant progress as fast.

also, i just read this last page, is there any reason you do rows instead of power cleans? (edit: just read the first page, nevermind haha)

nice journal, though

[DarkDays]

Yeah I might start PCs soon. And yes, this program is based off of the intermediate 5x5 program by Rippetoe.

Thanks for stopping by

[DarkDays]

The rest of Saturday's workout, on Sunday:

Inverted rows three sets:
15
15
14

Pushups three sets:
25 - elbows in
35 - regular
12 - decline

[DarkDays]

Week 9 - Workout 2

Squat - 2 minute rest between sets
140x5x5
I did three 30 second planks total, between the sets

Standing press: 2 minute rest between sets
80x5x5

Deadlift
after warmup
225x5

Wide grip pullup
5, then 5 second hold at top, two more then 5 second hold at top
rest 3 minutes
5, then 5 second hold at top, two more then 5 second hold at top
rest 3 minutes
5, then 5 second hold at top, one more

[DarkDays]

Week 9 - Accessory work 02/02/09

Bi/calv/grip

ez bar curls 80x5x3, 70x5x2
2 minute rest between sets

dumbell incline curls
35x5x5
one minute rest between sets

grip work:
hang 1 min
hang 54 sec
hang 40 sec - fingertips only
hang 34 sec - fingertips only

single leg calf raise
30x15
30x10
20x10
15x10
sets back to back

seated calf raise, held at top
25x12x3
1:30 between sets

[RugbyPrince]

Liking the planks man. Deads too! Solid numbers you're putting up there. I've been making some slight noob gains on DL myself and I'm cutting lol.

[DarkDays]

squat 225x5x5 - 2 minutes rest between sets

bench 140x5 2 minutes rest between sets
135x5x4

alternated between these two:
inverted rows: 15, 15, 12
pushups: 35, 16(wide), 18

[DarkDays]

Ez bar curls
80x5x5 3 minutes rest

incline curls: 35x5, 30x5, 30x5, 30x9 2 minutes rest

lateral cable raise: 30x5, 30x5, 20x10, 20x8, 20x7 1 minute rest

Shrugs: 85'sx8, 85'sx8, 70x8x3 1 minute rest

single leg calf raise with dumbell:
50x12, 50x12, 40x10, 30x8, 25x8 no rest between sets

[DarkDays]

Squat: 230x5x5 3 minutes rest

Standing press: 85x5x5 2 minutes rest

Deadlift: 235x6

pullups (using par bars):
12 - then 5 sec hold at top
30 sec plank
8 - then 5 sec hold at top
30 sec plank
6 - then 5 sec hold at top
30 sec plank


I am pretty sure I have gained another pound or two over the last couple of weeks... Woot! Everyone at work is commenting on me looking bigger.