Workout
IMPORTANT: I've been doing some general work at home (pushups and various stuff with 35lbs dumbells) for 4 weeks prior to starting the program. So I've only been on the Rippetoe program for a month, but I've been serious about bodybuilding and working out/eating/resting for 8 weeks.
For some random reasons (misreading, misinterepreting, etc), I started off with a slightly modified version of the program Rippetoe recommends. While I will most likely change it up in the future, as long as I'm making the gains I have been, there's no reason for me to fix what's not broken.
That said, I'm on a 3 day split. I work out for about 1.5 hours on Mon, Wed, Fri. I alternate workouts A and B
Workout A: Squat, Bench, Power Clean
Workout B: Squat, Overhead Press, Deadlift
The other difference I made is I do it 5x5 rather than 3x5. I also do 2x work sets for the deadlift instead of 1. Call me stubborn, but it's working for me so far.
I do 5 warmup sets prior to the work sets. For example, let's say I overhead press 100lbs. My workout would look like this:
45x5x2 (warmup)
55x5x1 (warmup)
70x3x1 (warmup)
85x2x1 (warmup)
100x5x5 (work sets)
As the weight goes up, the warmup sets increase as well. However, the 45x5x2 always remains the same.
Each week I make the following weight jumps:
Squat +10lbs
Deadlift +10lbs
Bench Press +5lbs
Overhead Press +5lbs
Power Clean +5lbs
Weight stats as of 6/21/06
Squat:
145x5x5
Overhead Press:
95x5x5
Deadlift:
135x5x5
Bench Press:
155x5x5
Power Clean:
NA (I didn't start power cleaning until recently for no apparent reason. I guess I was a pussy)
Weight stats as of 7/21/06
Squat:
185x5x5
Overhead Press:
115x5x5
Deadlift:
175x5x5
Bench Press:
175x5x5
Power Clean:
115x5x5
Diet
While my diet has increased tremendously the past couple months, I still pretty much eat the same stuff, just more of it. I've only had 1 cheat day. Surprisingly, I'm not tempted anymore. With how much I have to eat, food with a lot of flavor (wings, pizza, fast food) actually tastes bad to me and makes me sick. My current diet
on a rest day looks something like this:
breakfast:
4x large eggs (hardboiled)
2-4x slices of whole wheat bread
a lot of water
multivitamin
small protein shake at the end (8oz whole milk + 20g whey)
Throughout the day I drink at least 1 gallon of whole milk. Every day. No exceptions.
Snacks: 2oz peanuts, 2x servings of yogurt.
I also eat 3-4 other meals. They consist mainly of: beef (ground, steak, or meatloaf), chicken, turkey, tuna, tilapia, wild rice, mashed potatoes, mac & cheese sometimes.
Random veggies. No one likes to poo bricks. Fruit if I've been good.
My last meal is usually 30-45 minutes before bed. Right before bed I follow up with a protein shake (16oz whole milk +40g whey).
On a
workout day I eat everything above +1 full meal, +2 scoops whey (40g) with water as a PWO shake.
Anxious to get some feedback!!!
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