Farley's Rippetoe Journal: Doing lifting the CORRECT way for a change!

[Farley1324]

I am 24 years old, 6'0" and weighed a pretty constant 165-170 pounds for the past several years. Usuaully 168 or so.

I ran cross country and track in high school. I worked out in the weight room regularly, around those two seasons (couldn't lift during the heart of those seasons). I went from a 135 pound skinny ass WEAKLING to something acceptable (160 pounds or so). When I started as a freshman I couldn't do ten pushups to save my life and dedicated myself to bench press, eventually doing 3x10 full ROM with 185 pounds and I once did 19 consecutive full ROM chinups as well.


Fast foward. Five years in college and I didn't ever do anything worthwhile in terms of excercise. Got quite out of shape.

From around Christmas till early March I hit the gym regularly, mostly doing bench press and chinups and running on the treadmill. Threw in some situps, DB seated OH press and a few sets of squats. Manged my first goals of 3x10 bench with my body weight (170 pounds) and 3x10 rull ROM chinups.

Founds this site, searched around and read stickies (learned long ago to do that before ever posting, if not even before joining). Found the Rippetoe/Starting strength sticky and decided that I needed it. Especially because of the SQUATS. I neglected them...no, I didn't neglect them..I ignored them all of high school.



I am watching my diet much more carefully than ever before using www.fitday.com. I also ordered a fair amount of supplements, mostly protein powder. I am leaving it at protein powders, multi vitamin and fish oil for now. I will attach a picture of my 'stash'


On to the workouts!

Week 1 (only went two days)


Sunday March 16

Squats
185 lbs: 5, 5, 5

Bench Press
185: 5, 5, 5

Pendlay Rows
95: 5, 5, 5

Situps


Notes:
Rows easy. Working on form while weights are low, first time ever doing them.

Bench press not hard. Did this weight 4x6 just a few weeks ago.

Yes, my squats really do equal my bench press. My 1RM is probably higher on bench than squats.



-----------
Tue, March 18

Squats
195: 5, 5, 4

Standing OH Press
95: 5, 5, 5

Dead lifts
185: 5

Situps

Notes:
Yes, I started dead lifts equal to my bench. NEVER done them until this month. I had at least done a few squats here and there previously, but never deads. At least they weren't very hard.

I did not attempt the final squat rep. I was 50/50 as to whether or not I would make it and my form was degraded.



--------
Thur, March 20

Did not work out. Saving energy for a PT test Friday.



-------
Friday, March 21

PT test

Ran 400 meter dash in 62 second.

Did 63 pushups in one minute (I counted 66.5, the person counting me said 63.

Did 43 situps in one minute. I was worn out from a lot of things and quite dissapointed in this. I had done 56 in one minute previously. The person holding my feet wasn't doing so very well and I believe that played a big role.

There were other parts to the test and we were otuside all day. SUNBURN! (it's peeling as I write this. Forhead looks like crap!)


I did not workout for day three this week. I want to keep on a Sun/Tue/Thur routine since I am typically off on Sun and Tue and social events with the neighbors, etc are usually on Friday and or Sat so they shouldn't get in the way. I also wanted full recover from my balls out 400 meter dash and a whole day spent out in the sun.




-------
Week 2


Sunday, March 23

Squats
200 lbs: 5, 5, 5

Bench Press
190 lbs: 5, 5, 5

Penlday Rows
100 lbs: 5, 5, 5

Situps

Notes:
Squats hard. Bench, add <5 pounds next time.
Most squats not very low, possibly only just to parallel. Need to work on squat form. Especially going low enough, thinking of hips and keeping the knees out.

Also, knees are now sore. ;l




--------
Tuesday, March 25

Squats
205 lbs: 5, 5, 5 (barely!)

OH Press
100 lbs: 5, 5, 5

Dead Lifts
200 lbs: 5

Situps

Notes
Squats hard as hell. Didn't think I would get either of the final two reps. Did not think I would get final rep, actually completely stalled for a few seconds halfway up. Form broke, felt myself leaning forward a couple times. Need to tape up a paper with cues on it as I have no partner to remind me once that heavy ass weight is on my back.

Knees still sore.

Left upper arm pain. Same one I have had multiple times before while lifting. Always only left arm, always the same pain, never goes away right away but always ends up going away. By the end of the squats it hurt to bring my hand close to my head. When I went back later than night and tried to show squats to my fiance I couldn't keep my hand properly close.

It is now Wed, March 26 and my knees are still sore. I get a popping/cracking sound when I just do body weight squats to conciously think about the form. It's totally bearable though, at least for now. Hoping it gets better. Will watch form closer tomorrow.



Edit: More notes:

I take ON 100% whey as soon as I get back from the gym, one scoop in milk, plus some kind of carb such as a banana and/or granola bar and milk. Sometimes I take 1/2 scoop in milk 15-30 minutes before the workout. I was using the Nitrean for everything (it was my only powder for a couple weeks) but now use it mostly on off days as a meal supplement or partial replacement. I just started taking the ON 100% Casein along with an "all natural" granola bar right before bed.

I drink a minimum of 1/2 gallon 2% milk per day. I cheat and, as I have my ENTIRE life, add chocolate syrup though.

[hitachi701]

switch to whole milk....it's da ****

[Farley1324]

switch to whole milk....it's da ****

I've always been a 2% drinker. It's just what seems 'right' to me.

I havn't had whole for awhile though. I'll pick some up tomorrow and try it out.

[Farley1324]

March 27 ("Friday" of week 2) My fifth SS workout as I missed the one last week


Squats
210 lbs: 5, 5, 5

Bench
192.5 lbs: 5, 5, 5

Pendlay Rows
110 lbs: 5, 5, 5

Chinups
Bodyweight: 12, 8

Situps


Notes:
I need to correct my Pendlay form. Consider using hte raised platform to get closer to the bar. Inflexible.
Sharp pain in left upper arm there and worse than last time. Lifts did not seem to suffer as a result, but if it doesn't get better (or gets worse) I'll have to take some time off. I do have my 'weekend' coming up.

[Farley1324]

Sunday March 30

Squats
215 lbs: 5, 5, 5

Standing Overhead Press
105 lbs: 5, 5, 5

Rows
115 lbs: 5, 5, 5

Chinups
To failure (or one short), full ROM: 12, 8



Notes: Arm pain still there, not as bad as last Thur. Watched knees more carefully on squats and concentrated on keeping them out. Noticed them pull in a couple times, especially the right knee. Still need to work on squat form. I need to concentrate on it too much too try and keep my knees out (and not too far forward), go low enough, drive with the hips, keep my back arched and oh yeah push the >200 pounds on my back.

Won't know for srue until tomorrow, but it seems I won't have much (if any) knee pain from todays workout.




I have definately gained weight. The gym scale showed 179 pound and 6 ounces while I was wearing gym shoes, t-shirt and shorts.

[Farley1324]

I'm starting this reply/update before I go to the gym. I REALLY don't feel like lifting right now, and I havn't eaten as much as usual for this time of day (couple pieces PB&J and 3 cups milk).

I've been contemplating what to do with squats for the past couple days. My knees hurt again yesterday and are still a tiny bit sore today. I believe I have it figured out. I think I let me knees come too far FORWARD. Now I can't decide for sure if I want to do backoff sets today (my Wed), repeat the prior workout or simply add 5 pounds and hope to complete it with proper/improved form.

Dilemma: On the one hand I want to keep improving. On the other I want to work on my form as I know it needs it.

[Farley1324]

Tuesday, April 1

Squats
220 lbs: 5, 5, 5

Bench
195 lbs: 5, 5, 5

Dead Lift
220 lbs: 5, 5, 5

Dips
Bodyweight, full ROM: 15, 15


Notes
Squats: Knees and hips ache. I intended to concentrate on form, dropping my hips, keeping my knees out and back....but when I put more weight on the bar than I have ever before in my life moved for any number of reps in any excercise it quickly goes out the window as I push that %$&# bar. Hopefully I did well enough my knees wont' hurt tomorrow. If they do (like last time), I won't be adding weight on the following workout but doing backoff sets and working on form.

Bench: Add 5 lbs next time, but have a spotter.

Dead lift: Hard. Took multiple breaths between reps. Figured if I could squat it 3x5 it wouldn't be too bad to dead lift. Well, not so much. Maybe doing it right after heavy squats hurt. Might consider backoff sets on my Wed workout from now on? Used double overhand grip, stood at lockout position with bar for a short while after getting last rep up and held onto it with fingers to work on grip.

Two workouts without ab work now. Need to do situps tonight and/or make sure to do them (weighted, at the gym) next workout.



Some of these Animal Pak pills are too freaking big. I'm getting worse at swallowing them. I'm paranoid I'll choke one of these days. Tilting head back does help.

Final note: I'm a fatass. Not really, but by far and away the most I have weighed in my life. Gym scale today, having consumed only milk, water and two pieces of toast and without shoes on read 178.5 pounds.

[Farley1324]

Update: DOMS in my pecs and back.

Knees felt pretty good today. Far better than the past handfull of post workout days.

I must have done something right last time. My right knee keeps trying to pull inwards as I strain with heavy-to-me weights but I watched it and shoved it back out while concentrating on sitting BACK and keeping my knees from going forward in the bottom.

I also have been completely forgetting to think about my lower back. I wonder if it's rounded....need to get somebody (my fiance goes some of the times that I do) to take a video for me.


Didn't get great sleep or follow a very good diet the last couple days.



*And I really hope I don't ever lose this journal due to a glitch or server problem or any of hte other crap that can happen when computers are involved. I take much more detailed notes here than in my log book since I can type so much faser than I can write.

Maybe I should copy/paste all of my posts into a word doc as backup....yeah, that sounds like a good idea.

Anybody else do something similar? Anybody else reading my rambling?

[Farley1324]

Thursday April 3

Squats
225 lbs: 5, 5, 5

OH Press
110 lbs: 5, 5, 5

Bent over rows: 115 lbs: 5, 5, 5

Chinups: 12

Situps: 1x8 body, 2x10 with 15 pound DB. On incline bench thing (all of the rest of my situps have been the same, though I don't usually note that)

My knees felt very good today.

My squats:

http://s54.photobucket.com/albums/g1...t=53e36d87.flv

http://s54.photobucket.com/albums/g1...t=e386fa7c.flv

http://s54.photobucket.com/albums/g1...t=1302b3ea.flv

[infiNatey]

Nice journal, I thought I was subbed but I wasn't. I am now though, will be following along.

[BoiseLifer]

Looks like your making some nice progress over here, keep it up!

[Farley1324]

Supplement update.

Had:
ON 100% Whey
ALN Nitrean (whey, casein, egg blend)
ON 100% Casein
Animal Pak (did not take every day)
ALN Multi Plus (taken days I didn't take the Pak)
Various fish oils

Today I added:
Animal Flex
Orange Triad
Super Cissus Rx

I'll rotate my multis/Flex. Each day I will either take Pak/Flex, Orange Triad or Multi Plus/Flex. I suppose I'll take some cissus daily and will of course take fish oil daily. Or maybe I'll run through pak/flex and then go to triad or vise versa. Don't know yet. I can't make up my mind so I'll proobaby mix it up. lol



As those who read my entries will know, my knees were bothering me. I've also had a left shoulder pain come and go for awhilean ankle that pops weird since I sprained it badly in high school so I'm going full force at my joints. The really high humidity lately, adn lifting heavy, is adding up.



I'll update how I think the new supps help my joints as the weeks go by.




I also went into a Vitamin Shoppe today and used great self control to only leave with two protein bars. They have Body Tech Whey Tech on sale for $36 buy one get one 50% off, (5 lbs) which makes them $28.00 or so each. Good deal? I might go back...

[JY_21]

lol that sounds like a lot of supps
so ur taking 2 diff types of multis??
animal pak and orange triad are multis i believe.
all im taking right now are multis and just alot of protein from my foods
great journal bro!

[Farley1324]

lol that sounds like a lot of supps
so ur taking 2 diff types of multis??
animal pak and orange triad are multis i believe.
all im taking right now are multis and just alot of protein from my foods
great journal bro!

Not on the same day.

I have Pak now and have taken it several times. I got Triad because, among other things, it is a multi and joint support. I'll take either Triad OR Pak/Flex. And I still have some multi plus I might take instead some day.

Shouldn't be any different than taking ON Whey on day, Nitrean the next, then EAS or Whey Tech etc.

Controlled labs rep answered a question I had and verified that taking a different multi/joint support on different days shouldn't be a problem.



-

I suggest picking up fish oil plus some whey to take right after workout. Whey immediately PWO (post workout) is great. Along with some carbs.

[Farley1324]

Sunday, April 6

I started getting sick (a cold) and/or having very annyoing sinus and throat problems due the unbelievable amounts of pollen in the air. I couldnt' sleep for **** last night and had to take ibuprofen and then dayquil today.


Squats
230 lbs: 5, 5, 5

Bench
200 lbs: 5, 5, 5*

Chinups
Bodyweight: 10, 8, 6 (SUCK!)


Notes:
I only did those three due to not feeling 100% and not wanting to get more sick. I wasn't about to miss the day though. I had to bust a nut to get the final squat rep.

*I probably shouldn't count the final bench rep. Without realizing it (until it was too late) I bridged on the final rep. Maybe even the one before that. I will only add 2.5 pounds to bench next time.

My shoulder got sore doing bench. Felt worse after first set. Not bad now. Knees felt perfectly fine there and still do now, and did yesterday as well. But I took ibuprofen and acetaminophen today...

I'm really not liking the number and size of the pills for Animal Pak and Flex. I'm getting worse at taking them. I might use up what I have and switch to just taking Orange Triad, Rx and Fish oil. Maybe the Cissus

[Theworm826]

Hey, I see you post all the time in the SS thread, you're doing great man, keep it up.

Subscribed

[sirr0bin]

Great progress so far, keep it up!

Subscribed.

[Farley1324]

Tuesday, April 9 (yesterday)

SUCK! This shouldn't/doesn't even count as a SS workout.

I'm still a bit sick and I had a very annoying headache all day, plus some sinus pressure. I felt better than Sunday, though, and that workout was a success.



Squats
240 lbs: 4
235 lbs: 3
185 lbs: 5

*Yeah. Messed up. First off I had to use a crappy power rack and not the only squat rack. I hate the power racks there. Then I misloaded the bar and used a 10 instead of a 5 on the right side so I was 5 lbs over what it should have been and it was lopsided. I did four reps on the first set and voluntarily racked the bar, then noticed. Second set, with proper and balanced weight, I missed rep 4. I deloaded the bar to 185 and did 5 more for some volume, and even those were hard.


Overhead Press
115 lbs: 5, 5, 5


Situps
bodyweight: 8
15 lbs: 10, 10


Straight bar curls
70 lbs: 10, 10, 9




I didn't do anything heavy/hard after failed squats. The pressure in my sinuses and head was bothersome and I just did not feel up to it. Plus I was sure they would be horrible. Hopefully I'll feel better tomorrow and do my dead lifts then, and do them adequately.




The headache thing, I'm not sure where it came from. I don't normally get headaches, or ones like that. I took Orange Triad for the second day, and the first time with 3 pills at once, yesterday morning. Right now I sitll have a little bit of a headache. Taking pak + flex today.















And check this out! My grocery store ordered too much milk. Way too much. $0.62 per gallon of milk! is what I paid. $0.35 plus employee 10% discount per half gallon.




I did manage to fit all of it in the refridgerator. Some is laying down on all available shelf space and some is shoved into both of the little crisper drawers.

I think if I drink a full gallon per day I can drink them all before the 5-7 days after the sell by date that milk is suppose to be good.

[sirr0bin]

Hahaha goddamn that is a lot of milk!

Too bad about the misbalanced bar, it happens though.

[Theworm826]

Holy jesus. Talk about a lot of milk.

[Farley1324]

End week 4

Thursday, April 10

I was not very optimistic going into the gym. I didn't go until 9:30 PM after a day of working on my feet. I took Zyrtech today and, not sure if it's a coincidence, but my cold/allergies feel a lot better.


Squats
235 lbs (again): 5, 5, 5 !


Bench
202.5 lbs: 5, 5, 5


Dead lift
230 lbs: 5


Dips
Bodyweight: 20



Notes: Surprised myself. I knew after the second rep of the third squat set I was going to complete the set. Then I stood there for a short bit with the bar on my back talking to my fiance, just feeling good about finishing my workout.

Scratched my shins up doing dead lifts. I wish the weights were round and not covered with a bunch flat surfaces. Makes it harder on me, when I set the bar down it often rolls forward too far.





And I think I am eating TOO much. With nothing but shorts, T-shirt and gym shoes on the scale at the gym showed over 180 pounds!

[infiNatey]

For the deads, you could maybe set up some plates as stoppers so that the bar wont roll when you set it down. Thats what I would try if my gym didnt have round plates.

[Farley1324]

For the deads, you could maybe set up some plates as stoppers so that the bar wont roll when you set it down. Thats what I would try if my gym didnt have round plates.

Sounds primising. Thanks.

[Farley1324]

Cardio Day

Jogged outdoors for 20 minutes, average heart rate 165-170 BPM.

[Sculelos]

Just bumped into your journal. Subscribed. Looks like you got some decent strength gains there, look forward to seeing your progress!

[Farley1324]

Just bumped into your journal. Subscribed. Looks like you got some decent strength gains there, look forward to seeing your progress!

Cool, and thanks.


On that note, and since it's already bumped, I'm going to post my gains thus far.



Weight: 170->178 (or something along those lines, not totally sure on start weight it might have been a little bit higher. We could call it 174 -> 178)

Squats: 185 -> 235 (+50)
Deadlifts: 185 -> 230 (+45)
Bench Press: 185 -> 202.5 (+17.5)*
OverHead Press: 95 -> 115 (+20)




The bench isn't really accurate. On that excercise I started much lower than my current ability as I had recently become seriously stuck doing my own random not-that-great workout.




The next month's gains will be far more telling since I am currently using weights that are most definately difficult as compared to the "better to start low than high" I had at the beginning. (The squats were hard when I started, hell I added 10 reps the second session and only got 14)

[Sculelos]

Yea, the first couple of months are both the easiest in terms of progression but the most difficult in other ways since you gotta learn how to properly lift, get your flexability up (to properly perform lifts) and teach yourself how to eat and sleep well. All while dealing with the Newbie soreness, I learned a ton in my first 6 months of lifting and wouldn't trade it for anything but there are certain things that you just have to train yourself. Although to be fair I was in a extremely skinny and weak state when I started lifting, I think most people have an easier time learning but since I haven't experienced what other people go though I can never be certain.

Anyways good luck, hope you have excellent gains and no injures.

[Farley1324]

I'm not exactly following the proper routine this week.

I was suppose to go yesterday but did not because our neighbors wanted to go as guests today. I pushed back a day so I'd have a lifting partner instead of goign with and standing around.


Squats
240 lbs: 5, 5, 5

Bench Press (should have been OH Press day, but he wanted to do Bench and I've had three days off, so I did bench with him)
205 lbs: 5, 5, 5

Lat Pulldown (did what he wanted again, I just stipulated that it be a pulling excercise of some kind)
Unsure of weight, it said "10" and was definately more than 100 lbs:
8, 10, 10


Situps on the incline bench
Bodyweight: 8
17.5 lbs DB: 10, 10


Notes: Shoulder still sore, but actually gets better during bench, as it has lately. Need to learn power cleans.....need to make up for doubling up on bench press somehow/sometime.

Hopefully they will join and I will get a lifting partner sometime. She wants to, but he doesn't want to spend the money. (it's a very nice, expensive fitness center with all kinds of cool **** I need to use) Hopefully she talks him into it. He's a real penny pincher though...we'll see!

[Farley1324]

Thursday, April 17

I was rushed due to getting up late, sitting on the computer and then having work at 1:00. All I had for 13 hours or so before working out (casein before going to bed at -13 hours) was two pieces PBJ toast and 1.5 cups of milk for breakfast.

This is only my second workout this week. I havn't decided if I will go again on Saturday since I do not work, or wait and get back on a Sun/Tue/Thur.

Squats
245 lbs: 5, 5, 3

OH Press
120 lbs: 5, 5, 5

Dead lift
240 lbs: 5


Squats sucked. I could tell from the begining they were going to suck. I took it slow and rest/paused with multiple breaths between many reps, which I don't normally do very much of, and I didn't think I'd even finish the second set. I don't want to know what my form looked like.

On the press I need to add 2.5 lbs next time. I've said that a couple times and then added 5 anyway because I got greedy. I had to use more of the stretch reflex to turn one rep right into the next. I don't really care to do that much on the press, for whatever reason. Didn't lean back though and held full ROM.

Dead lifts, I need to add more than 10 pounds next time. I've been saying I need to add 20 pounds, to myself, for awhile now but havn't. I was gogni to today but the crappy squats made me think twice.

I then worked 8 hours on my feet and feel pretty darn warn out right about now. Going back to work at 08:00 tomorrow for another 8 hours on my feet, oh goody.





I hate missing reps.

[sirr0bin]

Strong workout! Squats are hard even on good days :P

Microloading on OH press is probably a good idea if the bar is getting slow. Adding 5lbs 1.5x a week is just too much!