Sion's Rippetoe Journal

[SionX]

Hey guys! Today went pretty well though it was very taxing both physically and emotionally.

SQUAT

115KG (253Ibs) x5,5,5

Very hard and lower back had very hard time but nothing bad happened. On the last set I was feeling totally numb! Didn't help people were staring at me. Busybodies with nothing better to do! Wrists still got it too. Getting close to my 120KG goal!

PRESS

52.5KG (115.5Ibs) x4,3,5

Such a shame cuz I actually GOT the 5th rep on the last set. I dunno whether to press the same weight next time or move up to 55KG. Probably better of staying because somehow I doubt I'll be doing many reps with 55KG!

Pull-Up

Body-weight x4,4,5

Sucked as usual.

Glute-Ham Raise

Body-weight x10,10,10

Still cannot do them without rebounding off the ground but still getting powerful contraction. I'm sure I'll be able to do at least one proper rep eventually!

[SionX]

Its been a while since I updated my nutrition plan and there have been quite a few modifications. So here it is:

6am wake-up: 2 capsules Alpha GPC
2 Fried Eggs on Toast
Bowl of berries and OJ
Sometimes have a protein shake instead of eggs if I'm in a rush

7am During workout: Shake with
1 Scoop Whey
1 Scoop ON Glycomaize
1 Scoop Palatinose
1 Scoop Dextrose

8:30am Immediately after workout:
1 Scoop Universal Nitro EAA powder (BCAAs basically)

9:30-10am Shake with:
15g Peptide Pro (Hydrolysed Casein - fasted absorbed protein EVER!)
5g Leucine
5g Creatine Monohydrate (flavoured Universal storm to neutralise
vomit taste of peptide pro

11:30-12ish Lunch:
Shake with 400ml Whole Milk, 1 Scoop Palatinose
4x Cheese sandwiches
2 Fish Oil Capsules
Piece of fruit e.g. Banana/apple

3ish: Snack:
Shake with 400ml Whole Milk, 1 Scoop Palatinose
4x Chicken or Smoked Salmon sandwiches
2 Flax Seed Oil Capsules
Piece of fruit e.g. Banana/apple

6ish: Dinner:
Chicken Burgers/Fish Fillet/Dead Animal
Pasta/Potatoes
Vegatables
Apple
400ml Whole milk

9ish: Pre-Bed:
Shake with
400ml Whole milk, 1 Scoop ON Casein
Universal Animal Flex
1 Omega 3,6,9 Capsule
Multivitamin
4x Peanut Butter sandwiches

Same for non-workout days only replace workout shakes with meal

[SionX]

Workout went ok today. Didn't have time for chins and GHRs though

SQUAT

115KG (253Ibs) x5,5,5

I did 115KG again as I felt my core was not strong enough to go up yet and this session definetly drilled this home. Actually it was harder than Friday!

BENCH

90KG (198Ibs) x4,1,3

As I expected bench bombed. I failed on the last rep of the 1st set, lost form during the second and just couldn't get the 4th rep on the last. Oh well I'll be trying again on Friday

[unleashed06]

Originally Posted by SionX

Workout went ok today. Didn't have time for chins and GHRs though

SQUAT

115KG (253Ibs) x5,5,5

I did 115KG again as I felt my core was not strong enough to go up yet and this session definetly drilled this home. Actually it was harder than Friday!

BENCH

90KG (198Ibs) x4,1,3

As I expected bench bombed. I failed on the last rep of the 1st set, lost form during the second and just couldn't get the 4th rep on the last. Oh well I'll be trying again on Friday

Wow man, I just want to hit 200 lbs just 1 rep and you're doing it 4 times? Haha, good lord. Very nice amigo, especially on 115kg squats.

[SionX]

Originally Posted by unleashed06

Wow man, I just want to hit 200 lbs just 1 rep and you're doing it 4 times? Haha, good lord. Very nice amigo, especially on 115kg squats.

Thanks Unleashed! Good to get a reply every now and then lol. Yeah I'm determined to reach my 100KG goal for the bench. Hitting that, a 140KG deadlift, 120KG squat and 60KG press and my beginners phase will be over I think ans I can start intermediate.

Btw does anyone know how to get your avatar the same as your bodyspace one? Doesn't seem to want to show up on the forums

[SurferManDan]

whoahh dude! I just checked your pic on your bodyspace. You have HULKED big time! Nice one. If that isnt proof that starting strength bulks you then nothing is!

I have no idea how do get that pic where you want it. I can never remember where to find the forum preferences.

[SionX]

Originally Posted by SurferManDan

whoahh dude! I just checked your pic on your bodyspace. You have HULKED big time! Nice one. If that isnt proof that starting strength bulks you then nothing is!

I have no idea how do get that pic where you want it. I can never remember where to find the forum preferences.

Thanks SurferManDan! Yeah I certainly didn't expect my back to look like that at all! My upper back is definetly my weakest link but I had no idea that it would be that wide!

Today's workout:

PRESS

52.5KG (115.5Ibs) x5,5,4

So disappointed missing that last rep on the last set by the skin of my teeth! Ah well I'll be trying 55KG next time!

DEADLIFT

135KG (297Ibs) x5

So close to 300Ibs! It was hard as hell but I managed it without hurting my back. For some reason I can lift most when I take the semi-sumo stance. In between sumo and conventional where I find difficulty with both

Row

60KG (132Ibs) x10,10,10

Rows are definetly my weak point as I'm pretty sure the form was off. Just feels like such an awkward movement for me. I'll need to work on these because my bench is pretty dependant on keeping those lats strong!

[SionX]

Today was partly good partly bad

SQUAT

117.5KG (258.5Ibs) x5,5,5

Did a lot of warm-up sets and final sets were ok though hard as hell

BENCH

90KG (198Ibs) x4,2,3

Didn't improve much. Plateauing now. If I don't get it next time I'll have to reset

Pull-Ups

Bodyweight x3,3,3

Seriously have a problem with these. Actually getting worse each time. I started these ages ago with the hopes I'd eventually do weighted versions for assistance for the bench but no go. Really annoying. It probably is to do with the form - haven't a clue really

Glute-Ham Raise

Bodyweight x10,10,10

Version I'm doing with the lat pulldown machine probably would be a hamstring curl because I don't feel my glutes at all! Touched ground on each rep as usual

[unleashed06]

Originally Posted by SionX

Today was partly good partly bad

SQUAT

117.5KG (258.5Ibs) x5,5,5

Did a lot of warm-up sets and final sets were ok though hard as hell

Badass man, way to keep progressing!

[SionX]

Today kind of sucked. I was sick for the last week and today really showed me how much strength I've lost

SQUAT

120KG (264Ibs) x2

Decided to stop after 2 reps - back just could not take it. I'll reset I think

PRESS

55KG (121Ibs) x2

2 reps and I was done. For the last 2 sets I did 52.5KG but couldn't do more than 3 reps!

Chin-Up

Body-weight x10,4,9

Glute-Ham Raise

Body-weight Partial x10,10,10

[SionX]

BENCH

90KG (198Ibs) x4,3,2

So annoying as almost got the 5th rep on the first set!

DEAD

137.5KG (302.5Ibs) x5,5

So satisfying finally lifting 300Ibs! This hot girl working out in the rack beside me so annoying! I actually prefer it when theres no nice looking birds about to distract me

Row

57.5KG (126.5Ibs) x10,10,10

[SionX]

Today went pretty well

SQUAT

120KG (264Ibs) x5,5,5

Went pretty well though wrists hurt which sucks

PRESS

55KG (121Ibs) x5,3,3

Got 5 reps on the first rep though nearly fell backward and this girl actually helped me! Embarrasing much?

Pull-Up

Body-weight x6,6,5

Sucked

Glute-Ham Raise

Body-weight x 10,10,10

Getting close to doing one unassisted rep

[SionX]

Today:

SQUAT

122.5KG (269.5Ibs) x2

Really bit off more than I can chew today. I'm noticing a very interesting phenomenon that I have noticed over the weeks. I always seem to do better with squats on a Friday. As in my lower back doesn't get wrecked. I reckon it is to do with my being concious of my back being worked the days after my Wednesday deadlift workout. For some reason the feeling of my back being 'activated' allows my squats to go much smoother and allow my hips and legs to do the work without ruining my back. Squats have always been a major challenge for me due to their being predominantly a lower back exercise due to my long legs relative to torso - I need to bend over more in order for the bar to travel in a straight line from my toes and hence more efficiently.

BENCH

90KG (198Ibs) x4,4,3

Time to reset. Not improving

Glute-Ham Raise

Body-weight x10,10,10

Getting closer to being able to do a strict one.

Chin-Up

Body-weight x6,5,6

APPRAISAL

This program is getting very close to the end but I am determined to reach my goals first. Lets take a look at my overall progress. Note that I have yet to attempt any 1-rep maxes and all the goals I have made for the main lifts are 5-rep maxes.

My squat goal of 120KG (265Ibs) which is 1.5 times body-weight has been reached at last. I always had a strong lower body probably due to all those leg presses when I first started working out. However I had to keep reducing weight and rebooting and overcoming continous lower back strains and nicks. My core is definetly my limiting factor. I have felt my lower back getting stronger thanks to deadlifts (specifically sumo style) which has made squatting far better - I can squat 105KG (231Ibs) which is usually my last warm-up set for 5 reps pretty easily without pain in my back and it really satifies me to look at how I used to struggle with 85KG for months etc. Overall the 3 times a week squat routine has been sound albeit hard, traumatic and dragging.

My deadlift goal of 140KG (308Ibs) is 2.5KG away to be attempted on Wednesday. Deadlifting has always been my achilles heel. I had always been told the conventional style was terrible for me due to my leverages (taking into account my future powerlifting aspirations). My worst lower back experiences came about from this movement no matter how much I studyed the form and watched youtube videos. My long legs, short torso which I hear is GOOD for deadlift leverage is totally messed up by my short arms. Eventually after much experimentation I converted to sumo style. I was apprehensive because even though I could lift f-all on conventional that I would be increasing my back strength and that sumo would just be another leg exercise. I found that my body would beg to differ. My taking a stance in between conventional and sumo style - approx 1.5 or less shoulderwidth stance I could finally start lifting heavy weights. And the best part was that I could feel my lower back being worked HARD and safely. My grip was always an issue but I got round that fast as my weights increased. I will probably keep increasing the weight as long as I can move up the weights in a linear manner until my other goals are met.

Given my tiny upper body, a 100KG (220Ib) bench press goal of 1.25x body-weight was probably overly ambitious. I was amazed that I could lift 80KG when I finally came to it. Having short arms probably helped a lot. Still the biggest gap between current lift and goal lies in the bench press - another 7.5KG to go! My upper body has always been lousy as hell and my main muscle weakness as always been my upper back. My traps were always brutally strong but my lats sucked despite looking pretty wide. My pull-ups and chin-ups have pretty much remained static for as long as I can remember. Maybe the form is not right but I've been doing them so long I don't know. My main goal as far as those exercises were concerned was to be able to do at least 15 and then start doing weighted versions once I entered the intermediate phase. Dunno what to do about those.

Press went a bit better. Improving on them was obviously very hard and my current 55KG (121Ibs) is 5KG away from my 60KG (132Ib) goal which would be a 0.75x body-weight lift. It really helped bench my increasing strength of my rotator cuffs (infraspinatus etc.) and all the delts evenly. Maybe thats reason I've had so few shoulder injuries.

You might be wondering why the 5th Rippetoe lift is not here. Well rows I found were not a favourite of mine mainly because the form was so dam confusing. I used to do the de-weight every rep pendlay version rows which I alternated with deadlifts and I don't know how well they increased my back strength. I eventually did not see getting maximum lifts for the row as a priority as it is not a powerlifting lift and I eventually started doing them for 10 rep sets from the bench. I usually do them after deadlifts on a wednesday as another (and non-improving) upper back assistance exercise. There was a time when I tried to do powercleans but just could not get the form right - always strained wrists. I may go back to them if I can get someone to really show me how to do them right.

Anyway for those new to rippetoes hopefully this has been an enlightening account of what the program has the potential to do for you as a beginner.

I'll try and give an analysis of my diet and nutrition plans I typically use as well as some point

[campersand]

Hey man, keep it up. I'll be following your progress.

[SionX]

Originally Posted by campersand

Hey man, keep it up. I'll be following your progress.

Thanks Campersand I really appreciate it!

Todays workout sucked:

PRESS

Somehow I managed to get 55KG x5 for the first set last week but not only could I not do 1 rep of 57.5KG this week but failed on 55KG for the remaining sets too! Had strange straining feeling in my elbows as I was pressing too which is new to me

DEAD

140KG (308Ibs) x1

I did 135KG x5 to make myself feel better. Just couldn't get the bar off the floor

Pendlay Row

65KG (143Ibs) x5,5,5

[unleashed06]

Originally Posted by SionX

Anyway for those new to rippetoes hopefully this has been an enlightening account of what the program has the potential to do for you as a beginner.

Absolutely. Definitely a motivational factor.

[campersand]

Originally Posted by SionX

Thanks Campersand I really appreciate it!

Todays workout sucked:

PRESS

Somehow I managed to get 55KG x5 for the first set last week but not only could I not do 1 rep of 57.5KG this week but failed on 55KG for the remaining sets too! Had strange straining feeling in my elbows as I was pressing too which is new to me

DEAD

140KG (308Ibs) x1

I did 135KG x5 to make myself feel better. Just couldn't get the bar off the floor

Pendlay Row

65KG (143Ibs) x5,5,5

I know I've had those kinds of days too. No big deal, probably just an off day.

[SionX]

Originally Posted by campersand

I know I've had those kinds of days too. No big deal, probably just an off day.

Yeah it was probably because my diet has been a bit erratic lately (the week before last I was ill).

Today:

SQUAT

107.5KG (236.5Ibs) x5,5,5

Went well - SO much easier than when it was my 5-rep max though my core is still pretty lagging. Bending over quite a lot still but lower back spared. Reset on squat

BENCH

80KG (176Ibs) x5,5,5

Worked in with some German powerlifters and was tempted as heck to try 90KG again but it would probably backfire so I stuck with my reset weight

Pull-Up

Body-weight x6,6

I had a friend spot me on these and he reckoned the reason I was not progressing with the pull-ups/chin-ups was because my biceps were a weak point.

So what did I do?

Preacher Curl

20KG (44Ibs) x6,6,6

Must be the first biceps curl I have done on this program! If my brachialis is stronger maybe I will finally get the bottom of my pull-up problem! Maybe I should also add some more abs

Hyper-Extension

BW + 5KG x15,x15,x15

Didn't feel it in my lower back at all! Hams and glutes only

[ilovejunkfood]

Jesus H you can move some weight. I bet you could throw a small child a loooooong way

[campersand]

Originally Posted by SionX

Pull-Up

Body-weight x6,6

I had a friend spot me on these and he reckoned the reason I was not progressing with the pull-ups/chin-ups was because my biceps were a weak point.

So what did I do?

I just reread the part in Practical Programming about how the different exercises progress, and he talks about how pulls/chins progress very slowly. I think they're a weak point for just about anyone. Just gotta keep doing them, I reckon.